Heres my clean bulk. I need a plan to stick on the fridge or else I dont focus well, so here we go, please critique, Ive done my homework, Im going to make changes as I see fit if I get too chubby and cut carbs while increasing fats
6’1 190lbs around 15%bf (put weight back on after my diet real quick)
22
Lifting- Back/chest , legs, shoulders/traps , arms , rest , rest
3250 kcals 270 pro (1080 cals)
270 carbs (1080 cals)
120 fats (1080 cals)
8 Meals-
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(45, 31, 59) 5 Omega 3 eggs (35 pro, 25 fat, 5 carb) , 1 cup oatmeal (10 pro, 6 fat, 54 carbs) + veggies in eggs
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(28,18,6) 1 scoop Metabolic Drive (20, 2, 4) + 2 tbsp PB (8,16,6)
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(42,0,80) 7 oz. chicken/ turkey/tilapia (42, 0, 0), 400g sweet potato (8,0,80) + veggies
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(20,16,4) 1 scoop Metabolic Drive (20, 2, 4) + 1 tbsp EVOO (0,14,0)
Pre/During 40g bcaas
PWO- Surge (31, 0, 53) + 5g creatine
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(50,0,72) 7 oz. chicken/ turkey/tilapia (42, 0, 0), 1/2 cup rice (8, 0, 72), + veggies
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(20,16,4) 1 scoop Metabolic Drive (20, 2, 4) + 1 tbsp Fish oil (0,14,0)
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(42,14,0) 7 oz steak/ground beef/salmon (42,0,0) + veggies +1 tbsp Flax oil (0,14,0)
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(23,20.5,8) 1 scoop Metabolic Drive (20, 2, 4) + 2tbsp flax meal (3,4.5,4) + 1 tbsp Fish oil (0,14,0)
Snacks- Avocado + Salsa Couple pieces turk saus/bacon
Almonds/Walnuts Beef Jerky blueberries or strawberries
Trying to keep everything relatively even, higher carbs and protein on lifting days because of PWO. Everythings not exact but damn close.
Supps- ZMA, Multi, BCAAS, Creatine