View Full Version : help Clean Bulk diet critique!
05-21-2007, 09:35 AM
hey everybody, I just joined but I have been reading the forums here for the past couple months. I am trying to do a clean bulk because I don't want to gain much fat. I am currently about 148-150lb and about 5ft 10inches. I do not know my body fat percentage but it is not to high. I've used fit day lately to keep track and I will leave the link to it below so you guys can help. I started with about 2100 calories and just started doing about 2300 this week because I have not gained any weight these past two weeks at 2100. Too much protein, not enough carbs perhaps? Thanks for the help!
--it is not letting me post my fitday but the ratio for my carbs/pro/fats is aprox. 30/50/20.
05-21-2007, 09:56 AM
2300 still seems very low on a bulk. What is your maintenance?
05-21-2007, 11:57 AM
I am not 100% sure because I just started keeping track but I do know that when I was doing approx. 2100 calories I stayed steady at my weight, so I guess I feel like that is my maintaince? I am just trying to slowly add to see what happens but definitly could use some advice about ratios and/or how much I should be over my maintance for a slow clean bulk. My diet today is 2250cals 52fat 195carbs 299protein.
05-21-2007, 12:05 PM
most people will agree that as long as protein intake is ok, it doesnt matter how you achieve the X amount of calories over your maintenance. so if you do better with more carbs, go for that. if you do better with extra fat, go that route.
a slow clean bulk is typically about 300-500 cals over your maintenance.
05-21-2007, 12:21 PM
fats and carbs seem too low, protein too high.
Congratulations, youve just figured out what your maintenance calories are by the way youve been eating for the last 2 weeks. Your maintenance cals is 2100 cals. Add 20% to that. Eat that for a few weeks. If you still dont gain, I would add another 100 cals.
Bring your fats up to about 75-80g. Protein at 299g is overkill. I would prolly bring that down to about 200g. I would increase carbs accordingly.
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