I am 41, 6’1", 208 and have roughly 12% BF. I would like to know if anything should be changed in my diet below to achieve a “clean bulk”? I take 400mg Test-E per week (200 every Sunday & Wednesday) as well as Anadrol 50mg everyday 2 weeks on/2 weeks off and Tren-E 200mg every Sunday 2 weeks on/2 weeks off. Yes my AI’s and PCT are all in order with the appropriate Nolvadex/Arimidex/Cabergoline/HCG/Aromasin, etc. I also take 10mcg of T3 every morning. Thank you for your advice!
8AM
4 Hard-boiled Eggs
1 packet Quaker Protein Oatmeal
Banana
Water
Coffee w/ 1% milk
16oz Orange Juice
10AM
Redcon1 MRE
2% Cow Milk
Water
1/4 cup Mixed Nuts
12 NOON
2 Trident Salmon patties
2 cups White Rice
1/2 Avocado
8oz Orange juice
Carrots
2PM
16oz Ground beef
2 cups white rice
8oz Cranberry juice
2% Greek yogurt
Chia Seeds & honey
Irwin Naturals Prosta-Strong for BPH
ROUGHLY 2 HOURS PRE-WORKOUT
Water
Pink Himalayan Salt
Now Sports Dextrose powder
2 Hard-boiled Eggs
IMMEDIATELY POST WORKOUT
Orange juice
Now Sports Dextrose powder
Pink Himalayan Salt
Water
Redcon1 MRE
2% Cow Milk
BETWEEN 5PM - 7PM
2 chicken breasts or small steak
Water
2 cups white rice
BEFORE BED
Redcon1 MRE
Water
2% Cow Milk
Chia seeds
Carbs - 744
Protein - 373
Fat - 157
Fiber - 69
Calories - 5973
1 baby aspirin every morning
1 Animal Pak Vitamins every morning
Clean bulk = wholesome food eaten consistently at a small enough surplus to maximize gains without gaining too much fat. Gaining too much fat? Scale back a touch, not gaining enough, scale up a touch.
I always understood clean bulk to mean bulking with clean food, dirty bulk to mean bulking with dirty food, and lean bulk to mean bulking with minimal fat gain. You could lean clean bulk and lean dirty bulk.
5973 calories daily? thats… ambitious… Clean bulking refers to, as @wanna_be said, eating at a small surplus to maximize gains without gaining too much fat.
in more mathematical terms, find your TDEE and add 500-750 calories. Even on gear, you likely won’t be gaining much more than .5lb of muscle per week. Eating in massive excess over your maintenance calories will just help put a healthy layer of fat over your ~.5lb muscle gains weekly
Some people need insane amounts of food to gain weight. Plus different drugs cause different things food wise. I was around 4,000 calories last time I tried to gain weight and didn’t gain an ounce and I’m small. My window from maintenance to gaining seems to be rather large lol
x2 with Pwnisher -vegetables??
drop the OJ and dextrose /all white sugar -if doing Tren over 40 you want to be eating suuuper clean and get in tons of greens.
Goals? -are you in pro sports/NPC level competitor?
for the sake of the OP, i hope weight, arm, waist at navel, and thigh measurements are recorded consistently to make sure the “right” weight is being gained
True, my total daily energy expenditure isn’t as good as it could be. Short walks after every meal and only 1hour or so in the gym. Getting the calories in is easy for me, but I will scale back as necessary.
Pretty hard to gain the good weight without gaining the “bad weight”. Moderation is key. Dudes running tren and although I’ve no desire to touch the stuff, internet folk lore tells me it’s hard to get fat using it.
Goals are just to put on a few pounds without looking too puffy. I will cut in the spring with some Anavar. My body responds to cutting and bulking very nicely fortunately. I’ve been on the diet for about 3 weeks so far and haven’t had any issues yet.
technically speaking, this cannot be done. but gear certainly helps.
Its more about keeping the ‘bad weight’ to a minimum while gaining muscle. I mean, you could eat 10k calories a day to justify adding 0.5lb lean mass per week, but you’re probably working yourself into a hole on excess calories. I know this is extreme, but to make a point
I’ll just say, that I am glad I don’t have to eat like the proposed meal plan to gain weight. I think I’d feel really sick / bloated after the first day lol.
It has been hard for me even moving from protein shake to real food for breakfast, and being hungry for lunch time.
Waist hasn’t changed from a 34" in like 10 years; sometimes a little gut but nothing running doesn’t fix fairly quick. Wrists stay the same, but forearms get pumped/vascular. I’m noticing some growth in quads and back due to squats, deadlifts and pull-overs lately.
Wrists arent likely to change any, but it is helpful to keep track of those measurements. visual is great, but i like pictures and measurements to track progress and make sure everything is going in the right direction; whatever works for you, its just beneficial to know what went wrong if/when things dont go right.
