Clean Bulk - Need Help

[Matt-itude]

I know this has probably been asked here, but i really couldn't find anything.
Im Currently about 78kg (170lb) and 15-16% bodyfat. I want to bulk up to about 85kg and then start to cut down for summer.

I do weights training 3 times a week, and atm no cardio work

My main concern is that i want to bulk clean. Because i will loose focus otherwise and start cutting too early.

Now my main question is.. how would i do a clean bulk? What sort of things do i need to not put on fat, but instead just muscle?

How would doing a say 45-60 min bike ride at 65% max heart rate every couple of day affect my bulking?

When will be the right time to cut? How long should i leave it for summer... im looking for about 7-8% and end up about 80kg

[Saint Patrick]

Cardio during a bulk will help minimize fat gain.

Eat about 500 calories over maintenance and see how quickly you gain weight.

[Matt-itude]

okay thanks.... this prolly sounds stupid.... but what is maintenance?

[-sin-]

Maintenance is the amount of calories you need to maintain your current body weight. If you eat less than that you will lose weight and if you eat more you gain.

[Matt-itude]

okay thanks...... now, if i just do some "fat burn" cardio on non training days will that affect my muscle growth? even if i keep protein levels high?

[drew]

Check out the threads on HIIT for your cardio. That will minimize muscle loss while promoting fat loss.

[ryuage]

okay thanks...... now, if i just do some "fat burn" cardio on non training days will that affect my muscle growth? even if i keep protein levels high?

I dont think it would have any effect as long as you are supplying the proper nutrients to your body.... also don't do it on an empty stomach :) if you read aka23's journal he has been gaining lean mass while minimizing or not even gaining any bodyfat while performing cardio on a daily basis at low-high intensities.... I am also attempting the same.

[airforcerugby]

if you want to add clean bulk, you need to maintain a clean diet.
do all the old school stuff, high weight, low rep, post cardio, and high protien/low fat diet. Add a few calories to you diet? yes, but not empty calories, they need some nutritional value.

[Ebu]

:withstupi