Please Crit My Clean Bulk Diet Plan

Nutrition
1

Some background

Im 178cm tall, 69kg, 6%body fat, 29 years old, i`m not 100% sure but i think i lean towards the mesomorph side of body types.

I have been on a strict diet and train 5-6 times a week(more 5 times). My goal was to get bodyfat nice and low so i can start a clean bulk cycle. I was 82kg when i started the diet plan.

I have never trained to gain weight so i`m hoping to take advantage of some newbie gains.

According to the Harris Benedict formula my BMR is 1690.4Cal per day
I am Moderate active and that gives me 2620.12Cal per day (BMRx1.55)
In order to bulk i believe i must go 500Cal over that so im looking at 3120.12Cal a day to gain weight.

Another calculation i found in my research states that in order to gain weight i must consume :

1.5 grams of protein per pound bodyweight = 225grams protein
0.75 grams of fat per pound bodyweight = 112.5 grams fat
1.75grams of Carbs per pound bodyfat = 262.5 grams carbs

If i convert that to Calories at 4Cal per gram carb/protein and 9Cal per gram fat it comes to 2962.5Cal.

Thats almost 200Cal short of the Harris benedict formula.
I will work on 3100 and fill the short fall with 50%carbs 50% protein, is that ok?

All of that said i need in a day.
242 grams of protein
280 grams of carb
112 grams of fat

How does that sound?

I believe i must split it over 7 or 8 meals.

Heres how i was thinking of doing it.

Meal 1 40 gr Protein/70gr Carb
Meal 2 25 gr Protein/37gr Fat
Meal 3 25 gr Protein/50gr Carb
Meal 4 20gr Protein/40gr Fat
Meal 5 20gr Protein/40gr Carb 30minutes PRE WORKOUT(Whey protein/dextrose/3gr glutamine)
Meal 6 40gr Protein/80gr Carb POST WORKOUT(Whey protein/dextrose/5gr glutamine/5gr Creatine)
Meal 7 36gr Protein/40gr Carb POST POST WORKOUT
Meal 8 36gr Protein/35gr Fat BEFORE BED (slow release whey)

that splits it over 8 meals starting 7:30-8:00am and ending around 22:00 at night

does this split of food sound ok to you guys?
Please comment on it.

All carbs apart from the dextrose will be low GI carbs and i will throw in some veg in at least 3 of those meals. I have an idea of what i can and cant eat in these groups and am busy working out the quantities ill need to eat to achive this.

Thanks for any replies.

WL7

2

Looks great. Good macro split and I think you’re starting your calories at a smart level after a cut. You’ll likely have to adjust your calories upwards as you gain.

One suggestion is you don’t actually need to eat that many meals if you can’t find the time. Go ahead and squeeze a couple bigger meals together. I personally only ate 3 meals outside of my peri-wo nutrition during my most recent clean bulk and stayed full all day.

Also, if you’re interested in the newer peri-WO nutrition protocols, they’re all the rage now. Check out Christian Thibideaux’s forum and search the Supplements and Nutrition threads.

Final piece of advice, don’t be afraid of the occasional un-clean cheat meal on a bulk! Good luck.

3

[quote]phatkins187 wrote:
Looks great. Good macro split and I think you’re starting your calories at a smart level after a cut. You’ll likely have to adjust your calories upwards as you gain.

One suggestion is you don’t actually need to eat that many meals if you can’t find the time. Go ahead and squeeze a couple bigger meals together. I personally only ate 3 meals outside of my peri-wo nutrition during my most recent clean bulk and stayed full all day.

Also, if you’re interested in the newer peri-WO nutrition protocols, they’re all the rage now. Check out Christian Thibideaux’s forum and search the Supplements and Nutrition threads.

Final piece of advice, don’t be afraid of the occasional un-clean cheat meal on a bulk! Good luck.[/quote]

Good advice here, you’ve got a solid plan put together dude. As he said^^^, be prepared to increase overall calorie intake accordingly, it’s only a matter of time WHEN, not IF. You may find 3000 calories isn’t enough to grow at a good rate, and increase kcals right off the bat, or you may be all set for the next 4 months. Just keep track of you weight, progress in the gym, and appearance in the mirror.

Good luck, and ask questions about whatever you’re not sure about. I think you’ll be fine though.

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Thanks alot for the tips.

attached pic is me relaxed.

I do actually have two questions and some stats and pics to make the post a bit more complete.

Pics :
please excuse the facial expresions as i`m not at all used to flexing and even less so for the camera. Specially when i have to hold them for long cause my girlfriend takes her time with the camera. i tried choosing pics with the least funny expressions.
sorry if the pic quality is not the greatest but i hope you can get the idea, clicking on them gives a bigger image so you can see better.

Some stats
Relaxed measurements:
Waist 77.7cm
Hip 91cm
Neck 39cm
Abdomen 87cm
Chest 92.5cm
Arms 29cm
Calves 38cm
Thighs 54cm

Flexed measurements:
Chest 99cm
Arms 32.5cm

Now the questions

  1. what about rest days and diet, should i reduce my intake with 500cal because i`m not training and limit it to only low GI carbs more early in the day(only before 19:00)? Obviously no dextrose loaded shakes on rest days?

  2. what if i need to go train at 6am like i sometimes do.
    should the diet then look something like this?

Meal 1 20gr Protein/40gr Carb 30minutes PRE WORKOUT(Whey protein/dextrose/3gr glutamine)
Meal 2 40gr Protein/80gr Carb POST WORKOUT(Whey protein/dextrose/5gr glutamine/5gr Creatine)
Meal 3 36gr Protein/40gr Carb POST POST WORKOUT
Meal 4 40 gr Protein/70gr Carb
Meal 5 25 gr Protein/37gr Fat
Meal 6 25 gr Protein/50gr Carb (this will be around 17:00-18:00, not too late for carbs?)
Meal 7 20gr Protein/40gr Fat
Meal 8 36gr Protein/35gr Fat BEFORE BED (slow release whey)

  1. lastly if you look at the pics and my stats what body type would you think i fall into? ecto/endo/meso?

Thanks alot for any replies.
WL7

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the linking of pics did not work
lets try this again
back shots
click on pic for better view

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front flex shots
click on pic for a better view

7

ok i said i would so here i am.

Its been 3 weeks and according to the Encyclopedia of B-Building By Arnie if no Gains are made in three weeks i have to up the calories.

I am now 70kgs and started this bulk weighing 69kgs, Im concerned that i am picking up fat,
reason i say thisis because in all my research i have learned that naturally one cant build muscle that quick…that said my starting weight was taken in the morning, on an empty tummy, after a decent visit to the loo(like you needed to know that) and my weight yesterday was measured after a whole days eating and drinking water and no visit to the loo. even though i cant really see any “new” fat, my 6 pack is still visible. I will get some updated pics so i can compare them to these posted. Will get my Girlfriend to take some pics again

Heres what i eat on an average day, i will give some alternatives i have had for the same meals, Its all from my diet diary as i ate it.

Some side notes:
Everything is weighed uncooked except for brown rice.
At the end of each meal, in brackets, i list macronutrients in grams as Protein/Carb/Fat, in that order, i do hope i got all the amounts calculated correct but it should still give a good idea.
I have been eating 500calories less on rest days and have converted the pre and post dextrose laden shakes to actual food.
I drink roughly 3 litres water a day
Creatine is not in my shakes ifyou notice as i chose to cycle it 3 months on one month off and i have been in the off phase for most of my 3 weeks since starting this diet, when i take it i will load and then 5 grams a day

6:45 100gram plain unsweetened smoothie oats blended with, 200ml Skim milk/200ml water,one banana and 28grams whey protein/3 grams glutamine(38/83/12)
or
100gram oats, 200ml Skim milk, 28grams whey/3 grams glutamine(35/63/10)
same time as breakfast i take a Multivitamin/magnesium suplement/calsium suplement/Co enzyme Q10/Vitamin C tablet/Omega 3and6 Supplement

9:00 106gram chicken breast, 37grams olive oil (25/0/38)
or
2 thirds can of tuna, 36 gram flax seed oil(22/0/36)
or
3 egg yolks, 2 spoon peanut butter(20/9/36)

12:00 106gram chicken breast, 2.5 slices Low GI crushed wheat/Bran bread(33/50/4)
or
106gr chicken breast, 1 cup brown rice, half a cup green veg(34/55/3)
or
tub Fat free cottage cheese, 2.5 slices Low GI crushed wheat/Bran bread(31/58/5)

15:00 3 egg yolks 4 egg whites 2 spoons mayo(19/7/43)
or
3 egg yolks, 2 spoons peanut butter(20/9/41)
or
106gram chicken breast, 37gr olive oil(25/0/39)

17:00 Pre workout shake 28gr whey/40gram dextrose/3 gram glutamine(20/41/18)

17:40-18:30(while training) Intra workout 25grams Vitargo(0/23/0)

19:20 Post workout shake, immediatly after training 55gr Whey/80gram dextrose/7gr Glutamine/10gr(40/82/2) BCAA(50%leucine,25%isoleucine,25%valine), 5 gram creatine

20:20 106gr Chicken breast, 60 Grams WHole wheat pasta, 3/4 cup green veg(37/50/3)
or
1 cup brown rice, 106 gram chicken breast, 3/4 cup green veg(34/55/4)

21:40 48 Gram Casein, 35 gram olive oil(36/1.5/36)
or
48 gram Casein , 35 gram flax oil(36/1.4/36)

so yeah , theres some of the meals i been eating.

Any advice or cautions or whatever you think will be highly appreciated.

I am feeling a bit weary of drinking so much olive an flax seed oil, is that ok, any suggestions for getting the fat in other than straight shots of oil…mmmm

any replies always appreciated

WL