Trying to do a "clean" bulk... so much food.... help!
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I'm also doing a bulk. My goal is to eat as clean as possible, no dirty bulk LOL I usually eat around 2000 cals and upped them to 2300. My macros are 30p/40c/30f so I eat a lot of yams to hit my 200+ carbs daily! 8 oz of yams - 200 cals. My other carbs - outside of fruit and veggies - are cinnamon raisin ezekiel bread, and gluten free oats. Also, some other people mentioned nut butter. Nut butter and nuts are high cal. 1/4 C nuts - 200 cals. Also, olive oil - 1 TBSP 120 cals.
Happy bulking! (I am loving it - carbs, carbs, more carbs #gimmieallthecarbs LOL)0 -
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Clean bulking =/= "clean" foods.
It means you have a small calorie surplus (dirty bulking = big surplus). The food you eat (assuming enough protein and not a ridiculous skew to fat or carbs) will have virtually no influence on the ratio of muscle gain to fat gain.0 -
I think this is one of those things that will get easier as you get used to it too. I remember when first starting a deficit, I had all sorts of cravings and issues trying to get down to my daily intake. Now, a month into it, I have to add stuff to dinner just to make it to my 1000 cal deficit and im not ever hungry.
You'll get there.0 -
Phew I hear you. I'm doing a reset/bulk eating TDEE 3000 cal on a workout day! At first it was nuts and my tummy hurt but after a week I can cram it in there just fine, it's day 10 at TDEE. I found that making sure I ate a huge breakfast when I had the appetite was key to hitting high cals. Clearly you need to get your protein up high in every meal, but adding your healthy fats is key for fat burn and to get those cals up as well (but not tooo much fat, like a previous post said). You may find there's less room for veggies so go for fruit for your produce to up cals, and don't forget your whole grains. I'm just wondering how long I should keep this up. I haven't fully fed by body TDEE in 15 years and I think it's shy to trust me again. Perhaps a bulk is what I need. Even if I feel like a cow.
Chug chug protein shakes. With that much protein try throwing in some non-animal sources as well, just for health. I love eating animals, but there are some unhealthy things about them, so try to balance with some plant protein.
Are you part of EM2WL?0 -
Wish I had your spare calories :sad:
I'm female too, 5'9 and 155 and a recent convert to the lifting world. Sadly no bulking for me as I am permanently in a caloric surplus anyway, too much of a foodie.
I don't do 'clean' eating but many of the things I eat are deemed 'clean' so my diary is open if it offers anything of interest. I hit 2500++ and 130-140g protein easily daily with large amounts of peanut butter, cereal and for extra protein - roast chicken/fish/chilli-type dishes. Nothing destroys the deficit like nuts and nut butters.
I think perhaps you have been eating at a low caloric level for quite a while and your stomach just needs some time to adjust to the higher caloric intake. it should get easier. In the meantime perhaps instead of forcing yourself to eat and feeling sick (food should be enjoyable!) maybe accept that some days you won't reach your goal and on others you may be more ravenous and able to put more away. It should all balance out.0 -
You could try consuming the foods you need to fit the micro nutrients you need, and allowing for 10-20% of your calorie intake to be 'junk' .... It's what I have done since February and have only gained around 2-4% bf (guessing but I know it's not more, maybe less)
You just need to make 100% sure you are accurate with your macro needs and intake, so that you aren't over or under eating.. By this I mean only consuming around 300 calories over your maintenance level.
So for example, when bulking, I can consume some instant noodles just to help out 'fill' the macro needs.. Or a glass of chocolate milk yummy.. So far, so good. Can't complain about this flexible eating style to be honest.0 -
It's actually pretty easy to increase calories! Full fat stuff, nuts, protein shakes you can make them so caloric. Use whole milk, 2-3 scoops of protein powder, add flax seeds, banana, fruit, peanut butter an you can make that around 500-550 calories just by adding more things to it. Fattier meats have more calories as well. Egg yolks, butter, melt some cheese on your rice or meat , sauces high in calories , have fun with it :P0
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I'm bulking right now and taking in 4000-4500 calories a day and I'm trying to do it as clean as possible. As you might assume, it gets hard to shovel down food every 2 hours especially when you get bloated and feel disgusting. One thing that seems to really help me with this is taking an enzyme complex with every meal. They contains lots of proteolytic enzymes like papain and pepsin as well as lipase, amylase, etc. Cellulase is in most too which will really help to cut down on bloating due to fruits and veggies and your body doesn't make this enzyme. Your stomach and pancreas make the vast majority of the enzymes in enzyme complexes but I feel like eating that often can put a burden on your endogenous enzyme production so supplementing can help things along.0
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re your last post OP: I'd switch from brown to white rice for the sole reason that brown rice tastes like *kitten*!
If you are on 2700 cals. I'd eat about 2000 or so from your typical micronutrient dense foods and then eat whatever you want that fits macros and isn't as filling. Ice cream and peanut butter would be my choice
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Micronized oats weight gainer easy to drink good calories add a few table spoons of peanut butter, nom nom nom.0
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If im trying to up my calories I love eating spoonfulls of organic peanut butter or I make a chocolate or strawberry rice pudding with brown rice mixed with protein powder, milk and eggs and it tastes so yum! Chia seeds are also high in calories too.0
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I'm going through the same problem myself, I go the gym 5 times a week plus having an extremely active lifestyle doesn't help. This is the period that allows you to eat that extra chocolate bar, eat spoons of peanut butter, mix bowls of cereals,milk, protein powders eye together, enjoy it while you can.just remember not to exceed calories and make sure you're hitting protein and fat macros, eat as much carbs as you want to hit calories.
Fats and carbs don't make you fat, calories do0 -
'Clean' bulk means small surplus - you don't have to eat 'clean' all the time. That'd take all the fun out of bulking - just hit your macros 0
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ZOMBIE THREAD!!!!!0
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ZOMBIE THREAD!!!!!
Aw, it's too early for me, I just seem them and jump in :laugh:0 -
When people say clean bulk they usually don't mean clean foods. They mean a very low caloric surplus, thus allowing the majority of the surplus to go into muscle. When you're in a surplus, your body has 2 choices to do with the extra calories, turn it into fat or turn it into muscle (basically). Your body can only make so much muscle effectively. This is opposed to a dirty bulk, in which you stuff yourself with as many calories as you can fill yourself with in hopes of putting on as much muscle and fat as possible. If you're in a 1000 calorie surplus, it doesn't matter if the foods you eat are "clean" or not, you'll be gaining quite a bit of fat along with your muscle.
That being said, aim for a 200-400 calorie surplus per day only. You should be gaining less than a pound per week on a "clean" bulk. If you're having trouble with eating 200-400 calorie a day surplus, then yes, eating things like avocados, cheese, full fat yogurt, peanut butter etc will help you get there.
What he said too!
Plus what I'm about to say!
Women should aim for 250 calorie surplus per day. Aim to gain no more than half a pound a week. We are limited to approx .25lb muscle gain a week. Eat sufficient protein, 100-125g per day and fill the rest with fat, carbs, twinkies whatevs! Of course eat lots of colorful fruit veg blah blah. Clean bulk= as little fat gain as poss.
I dropped my body fat to 15% before I bulked. Love the results at the top of the bulk, and at the bottom of the cut after. Different body. Good luck.
ZOMBIEEEEE0 -
Do you know the women who bulk group on here? Might be worth checking out.
Lots of lovely ladies on there and I will be back once I start bulking again as well.
I usually see it this way when bulking:
Cause how on earth are you supposed to reach your calorie target when not eating chocolate and ice cream???0 -
When people say clean bulk they usually don't mean clean foods. They mean a very low caloric surplus, thus allowing the majority of the surplus to go into muscle. When you're in a surplus, your body has 2 choices to do with the extra calories, turn it into fat or turn it into muscle (basically). Your body can only make so much muscle effectively. This is opposed to a dirty bulk, in which you stuff yourself with as many calories as you can fill yourself with in hopes of putting on as much muscle and fat as possible. If you're in a 1000 calorie surplus, it doesn't matter if the foods you eat are "clean" or not, you'll be gaining quite a bit of fat along with your muscle.
That being said, aim for a 200-400 calorie surplus per day only. You should be gaining less than a pound per week on a "clean" bulk. If you're having trouble with eating 200-400 calorie a day surplus, then yes, eating things like avocados, cheese, full fat yogurt, peanut butter etc will help you get there.
Excellent response :drinker: . Would have said the exact same thing myself. You gain just marginally more muscle "dirty bulking" than you would "clean bulking", and the extra fat you put on can be at best, a setback when it comes time to cut, or at worse, can derail your entire fitness plan because you will become demotivated because it will look like you are actually in worse shape than when you started. Check out Omar Isuf's YouTube channel, he has a ton of great info on everything NOT to do on a bulk (mostly because he did all the bad things himself).
Highly recommend bulking at just 300+ your normal daily calorie needs. When you start to plateau (2-3 weeks of zero progress with lifting) then it is appropriate to push your calories up another 300. It normally takes 3-4 months to hit new plateaus.0 -
Following...0
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please read this: http://www.aworkoutroutine.com/bulk-and-cut/
honestly, make smoothies. whole milk with lots of fruit, protein powder(mass gainer?), peanut butter, ect. Semi-clean, and it's nutritionally sound.0 -
A lot of people say it doesn't matter where the calories come from. This assumes your only goal is to bulk up and you have no consideration of your health. Even if you are only concerned about bulking then there is some thought that needs to go into where you get those calories from. You'l have better results if you don't spike you system with added sugar for example. If you do care about your health then clearly additional thought will want to go into where you get those extra calories from.0
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No experience bulking, just want to throw some other high calorie food (but still healthy) suggestions your way. I'm sure it is tough hitting 2600 calories a day.
Full fat dairy
Avocados (guacamole)
Nut Butters
Dark Chocolate
Salmon
Mackerel
Coconut Milk
Granola
Quinoa
^This...calorie dense foods. You can also mix coconut butter into 'anything' (sweet/savory). Some people put it in their coffee - taste super good. Some granola's out there are super high calories 600 cal/1/2cup, etc.,
Sounds like fun...enjoy the feast:))0 -
Try some supplements. Http://www.strongsupplementshop.Com has reasonably priced stuff. Even the stuff you can't find. I'm about to start a cycle of LMG and blockade from this site. Good luck.0
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Change snacks to meals and eat 6 times per day. You are looking to get around 400 calories per meal. For example what used to be my 10 am snack is now a 10 am meal (Meal #2)l: 8 oz ground turkey, 1/2 cup of rice, 1 cup veggies
Robert0 -
No experience bulking, just want to throw some other high calorie food (but still healthy) suggestions your way. I'm sure it is tough hitting 2600 calories a day.
Full fat dairy
Avocados (guacamole)
Nut Butters
Dark Chocolate
Salmon
Mackerel
Coconut Milk
Granola
Quinoa
Cheese
I totally agree accept maybe be careful with granola because they many times have quite a bit of added sugar. Find a place you can get local raw whole milk...it's so good for you and should really help. 2 cups a day will add almost 400 calories, good fats with CLA, lots of protein and calcium! Also coconut products, LOTS of coconut!0 -
Nut butters are your friend, high in cals and healthy fats. You can add add it to smoothies, have it on apples/bananas, toast..plenty of things!0
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When I think of clean bulking things like lean protein and wheat come to mind.
Chicken breast
Fish
Top Sirloin Steak
Turkey breast
>90% lean Beef
Almonds
Almond Milk
Bananas
Apples0 -
I only read this because I'm jealous of your problem
I'm pretty sure I could put down about 2,000 calories in one trip to Chipotle.0 -
Drink more calories. Much less filling.0
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