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View Full Version : Clean Bulk Plan (please critique!)



rkhan123
07-13-2009, 04:38 PM
Hi, I'm 17, 5'6", and weigh 128 pounds at 11%bf. I want to gain muscle mass while keeping the fat gain at a minimum. I have football practice 3 days /wk and lift at the gym for 1hr 6 times/wk. Other than that, I'm pretty lazy. I know I should probably be eating more but I'm slowly adjusting my cals to prevent too much fat gain. Used to eat 2200 cals so I'm upping to at least 2800.

Here's my clean bulk diet. Open to any suggestions. Thanks for all the help.

6:30AM: 4 egg whites, salsa, and multi - 100cals, 16g pro, 6g carbs, 1g fat
7:30AM: Starbucks Doubleshot+Energy - 220cals, 12g pro, 35g carbs, 3g fat
8-10AM: Football practice
10:30AM: 1.5scoop whey in 1.5cup milk + large banana - 500cals, 48 pro, 62g carbs, 5g fat
11:30AM: 4oz Greek yogurt, 2 tbsp pb, flax wrap - 400, 30g pro, 32g carbs, 16g fat
3PM: Tuna, three slices ww bread, salsa, veggies - 320 cals, 28g pro, 40g carbs, 4g fat
5:30PM: 1/2 cup oats, cup of milk, and raisins - 300 cals, 14g pro, 54g carbs, 3g fat
6:00PM: fruit (apple, orange, etc.) - 200 cals, 1g pro, 40+g carbs, 1g fat
6:30-8PM: Workout at gym
8:15PM: 1.5 scoops whey in 1.5 cups milk+banana - 500cals, 48 pro, 62g carbs, 5g fat
9PM: Chicken sandwich and almonds - 400cals, 35g pro, 35g carbs, 13g fat
10PM: Bed

Totals: around 2870 cals, 232g protein, 368g carbs, 52g fat (32% p, 51% c, 17% f)

twm
07-13-2009, 06:30 PM
you probably already know this but fat gain is more of a function of calories consumed than type of food consumed. i dont want to spark the "calorie is a calorie" debate as I am aware quality does matter too

other than that, diet looks pretty good.

rkhan123
07-13-2009, 11:02 PM
thx for the reply. just wanted input on my diet. I know fat gain is inevitable when bulking but just want to keep it at a minimum. Thanks again for the reply.

Optimum08
07-14-2009, 08:31 AM
thx for the reply. just wanted input on my diet. I know fat gain is inevitable when bulking but just want to keep it at a minimum. Thanks again for the reply.

This is a great mindset to have. Try this diet out for awhile and see if you are gaining, if not- up the cals. You might want to look into adding some more healthy fats, though, fat consumption looks awfully low. (fat consumption does NOT equal fat gain)

Focused70
07-14-2009, 09:06 AM
A couple of tablespoons of olive oil in one or two of the shakes will up the calories by at least 200 and be "clean" as well.

Fat won't kill you.

rkhan123
07-14-2009, 10:01 PM
Once again, thanks for all the input, guys. I think I'll add a few almonds in there. Bulking is harder than I thought. Ah well, better than cutting.:)

sCaRz*Of*PaiN
07-15-2009, 03:05 AM
Once again, thanks for all the input, guys. I think I'll add a few almonds in there. Bulking is harder than I thought. Ah well, better than cutting.:)
Something I like to do is get a coffee grinder and grind 1-2 ounces of almonds until it turns into a powdery, brown sugar consistency and mix that in with my shakes. This has been a good way for me to add cals to shakes and to get some healthy fats into my diet. I use the same method for dry oats as well.

rkhan123
07-15-2009, 08:35 PM
Something I like to do is get a coffee grinder and grind 1-2 ounces of almonds until it turns into a powdery, brown sugar consistency and mix that in with my shakes. This has been a good way for me to add cals to shakes and to get some healthy fats into my diet. I use the same method for dry oats as well.

Sounds good. Blending almonds, milk, and whey would make a great snack/meal-replacement. Thanks for the idea.