Clean Bulk Diet, Help!!!

Nutrition
1

Just started a clean bulk diet. I was previously in an extreme caloric deficit and my metabolism slowed down a ton (presumably). I was previously taking in around 1600-1800 cal/day at 5’6" 145 lb. while doing 5 days/week of high volume weight lifting for 60+ min/day and 6 days/week of high intensity cardio for 60+ min/day. I was burning a TON of calories and eating very very little, but it was all clean food (i.e. no fast food, no sweets, water only, no cheat days…ever).

I had a high protein, low carb (80% from veggies), low fat diet. I just switched my diet recently to taking in about 2500 cal/day. I switched my training to 60+ min/day of high volume heavy weights for 5 days/week. I switched my cardio to 3/4 days week, lower intensity, and about 15-20 min per session.
An example of my old diet:

0630 Breakfast:
1c Plain oatmeal
1c skim milk

0900 Snack 1:
1 clif builder’s bar

1100 Lunch:
1 4 oz. boneless, skinless chicken breast
8c spinach salad
2 tbsp balsamic vinaigerette
3 oz. baby carrots

1300 Snack 2:
1 oz raw almonds

1500 Gym

1800 Post-Workout:
1 scoop whey in water
1 4 oz. boneless skinless chicken breast
8c spinach salad
2 tbsp balsamic vinaigerette
6 oz. baby carrots

Cal: 1745

My new diet:

0630 breakfast:
1/2 c plain oatmeal
1/2c skim milk
1 scoop whey
2 whole eggs
4 egg whites

0900 snack 1:
1 clif builder’s bar
1 can chunk light tuna in water

1130 lunch:
8 oz. boneless skinless chicken breast
8c spinach salad
2 tbsp balsamic vinaigerette
6 oz. mixed fruit bowl

1430 pre-workout:
1/2c plain oatmeal in water
1 scoop whey

1530 gym

1800 post-workout:
1 scoop whey
10 oz. low sodium turkey breast
1 medium sweet potato
1/2c black beans

2000 pre-bed snack:
1c 2% milkfat cottage cheese

Calories: 2550 cal

Is this huge change in calories going to negatively affect me? that is just a small example of my diet. some days i have fish instead of chicken or lean beef instead of turkey/chicken or whatever. but for the most part this is how i eat…7 days a week. clean food mostly get whole foods, use whey for breakfast/post-workout/pre-workout. i train hard, but i am not sure if this new diet plan is going to do what i want (boost weight to 160 lb. and stay around 8-10% bf).

My BMR is 1664.75 cal/day and before when I was training hard i barely consumed more than that but was not losing weight leading me to believe that i brought my metabolism to a screeching halt (which probably explains why if i ate around 200 cal more than that i could see a diff in bf). now that i am eating bigger (significantly bigger) is it going to negatively affect me or what? I am now eating more towards my real maintenance (I think its what my maintenance should have been). people told me with how i used to train i should take in like 2800 cal/day…so i am kinda lost now…anyone got any advice?

2

Your sweating the small stuff way to much, you shouldn’t be getting this nitpicky until you are at the elite level., which 99% of us are not.

Eat 5 times a day and when your hungry, starting when you wake up. Eat “clean” foods (meat, veggies, clean carbs), and get in the gym on a consistent basis. I guarantee that if your in the gym 5-6 times per week punishing yourself and eat a clean healthy diet, that you will see great results in 6-8 weeks.

There are to many people that come here looking for some tiny tip that is going to make you huge overnight, there isn’t one. There isn’t anybody who has put in consistent hard work in the gym and eaten well while doing so, that hasn’t come away with results.

Go lift hard, repeat 6 times per week, and eat healthy. Progress will come to those who shut up and put up. I’m not giving you a hard time, I’m simply giving you the best path to the development you want.

3

[quote]WestCoast7 wrote:
Your sweating the small stuff way to much, you shouldn’t be getting this nitpicky until you are at the elite level., which 99% of us are not.

Eat 5 times a day and when your hungry, starting when you wake up. Eat “clean” foods (meat, veggies, clean carbs), and get in the gym on a consistent basis. I guarantee that if your in the gym 5-6 times per week punishing yourself and eat a clean healthy diet, that you will see great results in 6-8 weeks.

There are to many people that come here looking for some tiny tip that is going to make you huge overnight, there isn’t one. There isn’t anybody who has put in consistent hard work in the gym and eaten well while doing so, that hasn’t come away with results.

Go lift hard, repeat 6 times per week, and eat healthy. Progress will come to those who shut up and put up. I’m not giving you a hard time, I’m simply giving you the best path to the development you want.[/quote]

x2
This is good advice.

4

At 145lbs you can afford to put a few burgers in that diet somewhere I think. A clean bulk doesn’t have to be spotless!

5

I may be able to “afford” some burgers, but I am keeping my diet clean. Just because I want to bulk doesn’t mean that I can say f*** it and eat garbage. What you put into your body is what you get out. I enjoy clean foods more anyway ;D

6

Your name’s not Johhny is it?

7

[quote]arody169 wrote:
I may be able to “afford” some burgers, but I am keeping my diet clean. Just because I want to bulk doesn’t mean that I can say f*** it and eat garbage. What you put into your body is what you get out. I enjoy clean foods more anyway ;D[/quote]

What I get out of my body is shit… but I sure as hell don’t put shit in it. Explain.

8

[quote]gabex wrote:
arody169 wrote:
I may be able to “afford” some burgers, but I am keeping my diet clean. Just because I want to bulk doesn’t mean that I can say f*** it and eat garbage. What you put into your body is what you get out. I enjoy clean foods more anyway ;D

What I get out of my body is shit… but I sure as hell don’t put shit in it. Explain.[/quote]

LOL!

OP, stop being afraid of red meat.

9

what is your goal from this diet. once you know this you will know if this diet is suitable. for example if your goal is to gain 1lb/week, and you don’t gain anything/week. you will then know you need to add more food. if your goal is to stay the same, and the diet helps you maintain this, perfect. if you goal is to gain 2-3lbs a week, no chance!