My First Clean Bulk: looking for opinions/tips
Sheblak10
Posts: 23 Member
I'm into my fourth week of clean bulking, below is my usual diet Monday-Saturday with Sunday being a cheat day. Any opinions, advice, tweaks would be awesome. Just want to make sure I'm on the right track. Thanks!
Information:
Gender: Male
Age: 23
Height: 5'9"
Weight: 174-175lbs.
Body Fat: 9.4%
Goal: 190-195lbs by February depending on how I look in the mirror, any input here would be great.
Week 1: 169 lbs.
Week 4: 174-175lbs.
Right now aiming for a 50c/20f/30p split, I don't mind the extra protein unless someone gives me good advice as to why I shouldn't go over 30%.
Thanks!
Information:
Gender: Male
Age: 23
Height: 5'9"
Weight: 174-175lbs.
Body Fat: 9.4%
Goal: 190-195lbs by February depending on how I look in the mirror, any input here would be great.
Week 1: 169 lbs.
Week 4: 174-175lbs.
Right now aiming for a 50c/20f/30p split, I don't mind the extra protein unless someone gives me good advice as to why I shouldn't go over 30%.
Thanks!
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Replies
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If you're happy eating that, go for it. I can think if a lot more enjoyable things I could be doing with my calories!
"clean bulk" has nothing to do with the types of food you eat, but the amount you eat and how much excess fat that comes with a surplus0 -
Oh trust me, i know, I just want to gain weight as clean as possible so when I cut, it won't be as hard compared to if I 'dirty bulk'.0
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Oh trust me, i know, I just want to gain weight as clean as possible so when I cut, it won't be as hard compared to if I 'dirty bulk'.
Lol wut???
Clean bulk = 250 cal increase to minimize fat gains
Dirty bulk = 500 cal increase to gain as much mass as possible and not worry about fat gain
Again cleanliness of food has nothing to do with it...
What is clean weight???0 -
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Oh trust me, i know, I just want to gain weight as clean as possible so when I cut, it won't be as hard compared to if I 'dirty bulk'.
Fat is fat, regardless of whether it comes from eating an excess of chicken, broccoli rice or icecream..
I'd probably eat less protein and more carbs/fat.
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Oh trust me, i know, I just want to gain weight as clean as possible so when I cut, it won't be as hard compared to if I 'dirty bulk'.
Lol wut???
Clean bulk = 250 cal increase to minimize fat gains
Dirty bulk = 500 cal increase to gain as much mass as possible and not worry about fat gain
Again cleanliness of food has nothing to do with it...
What is clean weight???
me personally, i think of dirty bulking as eating outside or fast foods and such, foods that aren't nutritious IMO. Maybe the industry sees it otherwise. so you think i should drop from 1-2lbs a week to .5?0 -
asflatasapancake wrote: »The calories look about right. About 5-6 pounds in 4 weeks is a little more than the recommened .5-1 pound per week. Are your lifts going up? Measurements? Ice cream and cheese curds have been my go to foods.
yea definitely feel (and am) much stronger in my lifts. I feel though that the mirror is not equalling my strength and weight gain, maybe I'm being impatient?0 -
livingleanlivingclean wrote: »Oh trust me, i know, I just want to gain weight as clean as possible so when I cut, it won't be as hard compared to if I 'dirty bulk'.
Fat is fat, regardless of whether it comes from eating an excess of chicken, broccoli rice or icecream..
I'd probably eat less protein and more carbs/fat.
I agree, fat comes from excess calories, doesn't matter the food. I'll look into dropping some protein and adding some carbs or fat.
Thanks!0 -
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asflatasapancake wrote: »asflatasapancake wrote: »The calories look about right. About 5-6 pounds in 4 weeks is a little more than the recommened .5-1 pound per week. Are your lifts going up? Measurements? Ice cream and cheese curds have been my go to foods.
yea definitely feel (and am) much stronger in my lifts. I feel though that the mirror is not equalling my strength and weight gain, maybe I'm being impatient?
This is a passage from the bulk guide for begginers stickied on the helpful links section:
Somewhere around a surplus of 400 calories per day, a little more for men, a little less for women, is about where it seems the localized effects of meals begins to vanish and your body is in a calorie surplus and building muscles 24 hours a day.
That guide helped me understand quite a bit about bulking. If you haven't already, I would suggest reading it.
http://strengthunbound.com/bulking-complete-guide-for-beginners/
awesome man thanks!0 -
Oh trust me, i know, I just want to gain weight as clean as possible so when I cut, it won't be as hard compared to if I 'dirty bulk'.
Lol wut???
Clean bulk = 250 cal increase to minimize fat gains
Dirty bulk = 500 cal increase to gain as much mass as possible and not worry about fat gain
Again cleanliness of food has nothing to do with it...
What is clean weight???
me personally, i think of dirty bulking as eating outside or fast foods and such, foods that aren't nutritious IMO. Maybe the industry sees it otherwise. so you think i should drop from 1-2lbs a week to .5?
You need to stop viewing foods as good/bad/clean...
FYI - your view of dirty bulking is not correct..
I would say keep eating in the surplus that you need to reach your goals0 -
Keep protein at 30%, but that's just my opinion.0
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You weigh 175 with about 10% bf at 5'9? Isn't that superman size?0
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codsterlaing95 wrote: »You weigh 175 with about 10% bf at 5'9? Isn't that superman size?
Haha I wish man, unfortunately I look much smaller than it sounds lol working on it!0 -
Drop protein and increase carbs/fat. Unnecessary to have protein that high when you can be reap the benefits of a better fueled workout and recovery from carbs or fats0
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How did you measure your body fat so perfect to have a decimal point? Super Bro-science man...lolcodsterlaing95 wrote: »You weigh 175 with about 10% bf at 5'9? Isn't that superman size?
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Can we see a picture please?0
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Liftng4Lis wrote: »Can we see a picture please?
This, plus where is the fruit?
And dairy?
And happiness?0 -
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LolBroScience wrote: »Drop protein and increase carbs/fat. Unnecessary to have protein that high when you can be reap the benefits of a better fueled workout and recovery from carbs or fats
I second this OP. I have more or less done this for the past 8-10 months and it has worked out well so far.0 -
Those advising you to drop protein know their stuff. I would recommend dropping it to 1.2g/lb of LBM OR just use 1g/lb of bodyweight since you're so lean ATM. Carbs and fats should be higher too. Limit your caloric surplus for a cleaner bulk but don't confuse the term clean with food sources. They don't matter once you've hit your micros for the day.0
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Your Salmon macros are off too btw... that or your serving size.0
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His percentages are good, he doesn't need more carbs if he's over 400 grams already. If you can't have a good workout with that many then it's not how many carbs your getting, it's something else. The fats are good too because he's trying to lean bulk so he's keep fats low. They could come up, but they don't need to.0
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His percentages are good, he doesn't need more carbs if he's over 400 grams already. If you can't have a good workout with that many then it's not how many carbs your getting, it's something else. The fats are good too because he's trying to lean bulk so he's keep fats low. They could come up, but they don't need to.
So what benefit does taking in 300+ grams of protein provide? None, especially while bulking and only weighing 175 lbs. Protein is less important while on a bulk and that puts him at nearly 1.8g/lb BW
What does lean bulking have to do with the fat intake? You "lean bulk" by controlling the amount of the caloric surplus.0 -
LolBroScience wrote: »His percentages are good, he doesn't need more carbs if he's over 400 grams already. If you can't have a good workout with that many then it's not how many carbs your getting, it's something else. The fats are good too because he's trying to lean bulk so he's keep fats low. They could come up, but they don't need to.
So what benefit does taking in 300+ grams of protein provide? None, especially while bulking and only weighing 175 lbs. Protein is less important while on a bulk and that puts him at nearly 1.8g/lb BW
What does lean bulking have to do with the fat intake? You "lean bulk" by controlling the amount of the caloric surplus.
but it says the word "Fat" man.0 -
Almost half your calories are coming from shakes. I'd try cutting it down to just a post workout shake. . And a homemade weight gainer before bed as far as shakes go. Other than that looks like you should be well on your way to a decent bulk. All this "clean, dirty bulk" terms regarding food can really mess with your head. Just track everything you eat and enjoy the process, and enjoy the "bad"foods as well.0
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@LolBroScience the extra protein provides more calories that aren't carbs or fat. Plus the extra protein will help with protein synthesis. Proteins are also less likely to be stored as adipose tissue. Carbs are easily stored and so is fat. Proteins also don't elicit a large insulin spike like carbs do. I'm not saying that only certain macros will be stored in excess, obviously if you eat too much of anything it'll store. How about you tell me what the benefit of taking in 500 carbs is? My point is if he has to chose from more carbs or more protein, go with protein bc the carbs are already high enough. It sounds like you're getting pretty defensive though, which makes me wonder if you even know what you're talking about. But hey, that's why I look how I look and you look how you do.0
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@LolBroScience the extra protein provides more calories that aren't carbs or fat. Plus the extra protein will help with protein synthesis. Proteins are also less likely to be stored as adipose tissue. Carbs are easily stored and so is fat. Proteins also don't elicit a large insulin spike like carbs do. I'm not saying that only certain macros will be stored in excess, obviously if you eat too much of anything it'll store. How about you tell me what the benefit of taking in 500 carbs is? My point is if he has to chose from more carbs or more protein, go with protein bc the carbs are already high enough. It sounds like you're getting pretty defensive though, which makes me wonder if you even know what you're talking about. But hey, that's why I look how I look and you look how you do.
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@LolBroScience the extra protein provides more calories that aren't carbs or fat. Plus the extra protein will help with protein synthesis. Proteins are also less likely to be stored as adipose tissue. Carbs are easily stored and so is fat. Proteins also don't elicit a large insulin spike like carbs do. I'm not saying that only certain macros will be stored in excess, obviously if you eat too much of anything it'll store. How about you tell me what the benefit of taking in 500 carbs is? My point is if he has to chose from more carbs or more protein, go with protein bc the carbs are already high enough. It sounds like you're getting pretty defensive though, which makes me wonder if you even know what you're talking about. But hey, that's why I look how I look and you look how you do.
Saying it is unnecessary to intake 1.8g protein/lb BW means I'm defensive?
Insulin isn't bad either. http://weightology.net/weightologyweekly/?page_id=3190
This discussion has been closed.
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