PDA

View Full Version : Clean Bulk Diet



lmicehoc
06-27-2008, 08:30 AM
I am currently 175 pounds and 6 feet tall. I am working out 6 days a week and want to get bigger but stay lean (I know very hard to do). Can someone please give me an example of a clean bulk diet that worked for them?

Thanks much.

scission
06-27-2008, 10:41 AM
I am currently 175 pounds and 6 feet tall. I am working out 6 days a week and want to get bigger but stay lean (I know very hard to do). Can someone please give me an example of a clean bulk diet that worked for them?

Thanks much.

I just cut down to 175 and started bulking 1.5 weeks ago. I'm actually your height too. Anyways, So far here is what is working for me. Putting on 1lb/week so far.

5 eggs on triple fiber english muffin 530 cals 32g p

Nitrean with milk + 2 tbsp p. butter 550 cals 64g p

Chicken wrap with swiss cheese 320 cals 27g p

Chicken wrap with swiss cheese 320 cals 27g p

8 oz chicken n veggies 350 cals 44g p

Opticen in water with 1.5 tbsp p buttr 530 cals 52g p

Totals - 2600 cals 246g protein

lmicehoc
06-27-2008, 11:19 AM
and your just gaining muscle weight or are u seeing your self get fatter?

scission
06-27-2008, 12:27 PM
and your just gaining muscle weight or are u seeing your self get fatter?

I'd guess at least 60-70% muscle. That's due to my modified Rippetoe routine partly. Just finished my workout and compared to last week -

Bench up 10 lbs
DL up get this... 30 lbs! Both PR's ;)

I'm trying to do the same thing as you man. Bulk while maintaining low bf %. I was a fatty and have a phobia of body fat now. If you'd like I can give you my routine. Warning: it will kick your ass. 70% of my shirt was soaked after my workout. lol.

lmicehoc
06-27-2008, 12:35 PM
Please!!!

scission
06-27-2008, 12:49 PM
Please!!!

Lol ok here it is... The big three are hit twice per week(bench, DL and squats)

Monday - Chest, back and tris

Bench x4
DB Incline x4
Deads x 4
DB flies x 4
Weighted dips x 4
Skull Crushers x 2
Narrow grip bench x2
Weighted decline ab work x4

Tuesday - Legs, shoulders

Squat x 4
Lunges x 4
Standing MP x 4
Lateral raises x 4
Side raises x 4
Shrugs x 4

Wednesday - off

Thursday - Back, bi's and chest

Deads x 4
Bench x 4
Weighted chins x 4
2 different kinds of rows 4x each
Decline weighted ab x4
Hammer curls x 2
Bar curls x 2

Friday - Legs, shoulders, tris

Squats x 4
Lunges x 4
Standing MP x 4
Lateral raises x 4
Side raises x 4
Shrugs x 4
Skull crushers x 2
Narrow grip bench x 2

Ok so it's a HEAVILY modified Rippetoe routine ;)

ryuage
06-27-2008, 02:16 PM
lift heavy and eat (progressive overload is key)... don't want to put on fat? then sacrifice some muscle gain and put on weight at a slower rate. ie 2lb/month

Warrior10
06-28-2008, 12:51 AM
Does clean bulking burn fat?

scission
06-28-2008, 10:31 AM
Does clean bulking burn fat?

No. It just reduces the amount of fat you put on compared to a dirty bulk. Not to mention the long term benefits of eating clean....

alex11012
06-30-2008, 02:53 PM
I just cut down to 175 and started bulking 1.5 weeks ago. I'm actually your height too. Anyways, So far here is what is working for me. Putting on 1lb/week so far.

5 eggs on triple fiber english muffin 530 cals 32g p

Nitrean with milk + 2 tbsp p. butter 550 cals 64g p

Chicken wrap with swiss cheese 320 cals 27g p

Chicken wrap with swiss cheese 320 cals 27g p

8 oz chicken n veggies 350 cals 44g p

Opticen in water with 1.5 tbsp p buttr 530 cals 52g p

Totals - 2600 cals 246g protein


I'm doing what seems like quite a 'cleanish' bulk without the strict diet and I am getting good gains without any noticeable bf increase.

I am eating healthy in general:

Porridge w/ yoghurt & honey

Fruit snack

Sandwich

Shake w/ milk

Big dinner of meat/chicken or fish with a potatoes/rice & veg.

But i'll often have ****ty foods like an angus burger before or after a workout on top of what I'm eating. I don't think I'm gonna see your gains but I'm really pleased/suprised not to see any increase in bf.

BTW I am not endorsing this diet to anyone else.

scission
06-30-2008, 04:21 PM
I'm doing what seems like quite a 'cleanish' bulk without the strict diet and I am getting good gains without any noticeable bf increase.

I am eating healthy in general:

Porridge w/ yoghurt & honey

Fruit snack

Sandwich

Shake w/ milk

Big dinner of meat/chicken or fish with a potatoes/rice & veg.

But i'll often have ****ty foods like an angus burger before or after a workout on top of what I'm eating. I don't think I'm gonna see your gains but I'm really pleased/suprised not to see any increase in bf.

BTW I am not endorsing this diet to anyone else.

Seems like your protein intake is a bit low. Your gains would be better if you upped it a bit. It does seem like a pretty healthy diet though.

alex11012
07-02-2008, 04:18 AM
Seems like your protein intake is a bit low. Your gains would be better if you upped it a bit. It does seem like a pretty healthy diet though.

I agree, just had a mid morning chicken wrap to boost my protein after a bad 'food' day yesterday.