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rkhan123
05-30-2009, 09:43 PM
Hi. I'm 17, 5'6", and weigh 130 pounds. I'm about to start football and I want to clean bulk (gain muscle but keep fat at minimum). I've definitley not been eating enough to gain for about a month (around 2400 cals/day). Starting next week, I'll have football practice (a little lifting and running) every Mon., Wed., and Thurs. from 8-10AM. I also plan to workout around 8PM lifting weights for an hour at the gym everyday except Sun. I was thinking about eating the following macros:
Mon, Wed, and Thurs: 3000 cals with 175g protein
Tues, Fri, and Sat: 2800 cals with 160g protein
Sun (rest day): 2600 cals with 150g protein
Is this a good plan considering I've been eating only 2400 cals for a long time/ Thanks for any suggestions.

tom183
05-31-2009, 01:20 AM
Whether or not its good for a clean bulk will depend on what you're eating. Be more specific, post a typical day's meal plan (with all macros, not just protein) for us to critique.

rkhan123
05-31-2009, 09:03 AM
Not sure about carbs and fat macros but this is what my meal usual plan on Monday looks like (I don't eat the same thing everyday but it looks something like this):

6:30 AM: 3 egg whites and multivitamin - 100 cals, 10g protein
7AM: 1/2 cup of oatmeal in cup of skim milk and tbsp of honey - 300 cals, 15g protein
8-10AM: Football practice
10:30AM: EAS Nutritional Shake and banana - 400 cals, 25g protein
12AM: Kashi Roll Bar - 200 cals, 12g protein
2PM: Salmon on 2 slices ww bread and large apple - 400 cals, 20g protein
5PM: Super Protein Odwalla Bar - 250 cals, 14g protein
7PM: Large apple and yogurt - 250 cals
7:30-9PM: Workout
9PM: 1.5 scoop whey in 1.5 cups milk and banana - 500 cals, 36g protein
10PM: Greek yogurt and almonds in ww English muffin - 400 cals, 20g protein
11PM: Bed

Totals: 2800 cals and 152g protein
Whoops less cals and protein than i thought. Is 150g of protein enough? Thanks for all the help!

KingWilder
05-31-2009, 01:50 PM
Def. could stand to eat more protein.

I wouldn't worry about "clean bulking"...just eat enough to gain 1lb a week and add in some cardio (which it looks like you have) to keep fat burning pathways active and you should be fine.

rkhan123
05-31-2009, 02:40 PM
Def. could stand to eat more protein.

I wouldn't worry about "clean bulking"...just eat enough to gain 1lb a week and add in some cardio (which it looks like you have) to keep fat burning pathways active and you should be fine.

How much protein would you recommend?

KingWilder
05-31-2009, 09:01 PM
any idea what your body fat % is? body weight x bf % = fat, then body weight - fat = LBM

I'd go with 1.5g per lb of Lean Body Mass (LBM)

rkhan123
05-31-2009, 09:11 PM
any idea what your body fat % is? body weight x bf % = fat, then body weight - fat = LBM

I'd go with 1.5g per lb of Lean Body Mass (LBM)

I'm 12% bf. Thanks for the help.