Hey, i've just preparing my diet for clean bulking and im aiming for 3500 calories a day. I'm 18y/o, 6ft1 and currently weigh 167lbs. I have a more ectomorphic build. My new workout will be:
MONDAY - MAX-EFFORT Upper Body lift
TUESDAY - GPP/Conditioning Day
WEDNESDAY - Off
THURSDAY - REPETITION Upper Body lift
FRIDAY - GPP & Rotator Cuff Work
SATURDAY - Lower Body lift
SUNDAY - Off
1) Would you say that 3500 is enough to cleanly bulk?
2) In my diet, i can reach 3000 'cleanly' but then have trouble finding more calories. Shall i just fill this up with more good carbs and fats WW bread and PB, rice, oats, sweet potatoes, cereal etc or shall i eat dirty e.g. high calorie sandwichs, meats with higher fat, icecream, etc
....Or shall i just add some kind of homemade protein bars or protein cake (e.g. oatmeal muffins)?
The problem is that i would rather not add more chicken etc because its expensive and being a student i don't think i would have time.
Saying 3500 calories is the right number for you is pretty hard for anyone but you. The only way to figure out how many calories you need to eat per day is to keep track of how many you are eating and what your weight does when you eat that amount.
Since you want to bulk cleanly, you need to find the number of calories that you need to consume per day in order for you to gain about 0.5lbs (or 1lb max) per week. Whatever number of calories causes that to happen... THAT is the right number of calories for you to eat per day on a clean bulk.
As for getting those calories, the foods you listed are perfect (PB, oats, etc.). Really though, as long as you're getting enough protein and fat, whatever else you eat to get your calories matters a lot less. Of course, if you care about your general health and want the bulk to be as clean as possible, getting the calories from the foods you mentioned is the right idea.
If you don't... there's a bunch of people who throw in some dirty stuff to get their remaining calories.
You're choice. I'm a fan of 100% clean, but that's just me.
Thanks for the help, i appreciate it. I guess it just means more oats! yay
Yeah oats can't get converted to fat, it's a fact!
Same with Peanut Butter (aka NAtty PB for the bros).
That's a picture of Scarlett Johansson.
Well the good thing about the oats is that I can eat more of those and be more full than if I ate my daily required cals in one meal with some high cal crappy junkfood. Considering I'm going to be eating roughly 2800 cals or so to bulk, eating "clean" is going to have to be necessary just to stay full!
Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.
Don't know anymore..don't care atm.