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Thread: Clean Bulk - Need Help

  1. #1
    The Highlight Of 2004 Matt-itude's Avatar
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    Clean Bulk - Need Help

    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

    Age: 19
    Height: 178cm (5'10")
    Weight: 76kg @ 15% bf
    Arms: 37cm
    Chest: 105cm
    Waist: 76cm

    Max Benchpress: 105kg (230lb)
    Max Deadlift: 150kg (330lb)
    Max Squat: 4x100kg (220lb)


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  2. #2
    is numero uno Saint Patrick's Avatar
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    Cardio during a bulk will help minimize fat gain.

    Eat about 500 calories over maintenance and see how quickly you gain weight.
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
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  3. #3
    The Highlight Of 2004 Matt-itude's Avatar
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    okay thanks.... this prolly sounds stupid.... but what is maintenance?

    Age: 19
    Height: 178cm (5'10")
    Weight: 76kg @ 15% bf
    Arms: 37cm
    Chest: 105cm
    Waist: 76cm

    Max Benchpress: 105kg (230lb)
    Max Deadlift: 150kg (330lb)
    Max Squat: 4x100kg (220lb)


    Journal With Serious Matt-itude

  4. #4
    Too Beaucoup -sin-'s Avatar
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    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.

  5. #5
    The Highlight Of 2004 Matt-itude's Avatar
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    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?

    Age: 19
    Height: 178cm (5'10")
    Weight: 76kg @ 15% bf
    Arms: 37cm
    Chest: 105cm
    Waist: 76cm

    Max Benchpress: 105kg (230lb)
    Max Deadlift: 150kg (330lb)
    Max Squat: 4x100kg (220lb)


    Journal With Serious Matt-itude

  6. #6
    SFW! drew's Avatar
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    Check out the threads on HIIT for your cardio. That will minimize muscle loss while promoting fat loss.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  7. #7
    I wannabebig!
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    Quote Originally Posted by 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?
    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.

  8. #8
    Wannabebig Member
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    clean bulk, clean diet

    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.

  9. #9
    Senior Member Ebu's Avatar
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    :withstupi
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