Want to do a clean bulk

So I've been on this cut for just over a year now. I have was over weight weighing a 100kg 30%-35% bf but then did a low carb high protein cut now I am between 65kg-66kg at 9%-11%bf.But I am carb conscious any thoughts on the diet I worked out. Any help will be appreciated. Thank you.
Meal 1 : 6:00

• 5 Scrambled Egg (560 Cals, 37g Protein, 6g Carbs, 43g Fat)
• 50g Oats (194.5 Cals, 8.5g Protein, 33g Carbs, 3.5g Fat)

Meal 2 : 9:00

• 200g Chicken Breast (330 Cals, 60g Protein, 0g Carbs, 7g Fat)
• 100g Potato (77 Calories, 2g Protein, 17g Carbs, 0.1g Fat)

Meal 3 : 12:00

• 200g Chicken Breast (330 Cals, 60g Protein, 0g Carbs, 7g Fat)
• 100g Potato (77 Calories, 2g Protein, 17g Carbs, 0.1g Fat)

Meal 4 : 14:00

• 200g Chicken Breast (330 Cals, 60g Protein, 0g Carbs, 7g Fat)
• 50g White Rice (65 Cals, 1,3g Protein, 14g Carbs, 0.12g Fat)

Meal 5 : 18:00

• 200g Chicken Breast (330 Cals, 60g Protein, 0g Carbs, 7g Fat)
• 50g White Rice (65 Cals, 1,3g Protein, 14g Carbs, 0.12g Fat)
• 2 Scoops Whey (23g Protein, 3g Carbs, 1g Fat)

Meal 6 : 20:00

• 200g Chicken Breast (330 Cals, 60g Protein, 0g Carbs, 7g Fat)

Totals
Protein :365.1 g
Carbs: 104g
Calories: 2688
Fat: 82.94g

Hi Bud.
Height and age?
At a glance I can tell you that is an awful amount of protein for your weight. 2g per kg lean mass should do fine on a bulk.

Rooi Bul 86 wrote: Hi Bud.
Height and age?
At a glance I can tell you that is an awful amount of protein for your weight. 2g per kg lean mass should do fine on a bulk.

HI Rooi Bul 86 I will be 18 in two months time,and I am 1.68m

You won't need to eat so much protein bud. Like I said 2g per kg lean body mass. I am sure Pyro or Furk will chime in and correct me if I am wrong.

Have you experimented with carbs of different types and forms to see if you are carb sensitive?

You can up fat intake slightly aswel.
Have a look on www.simply shredded.com search for Layne Norton's Bulking diet. The guy is a beast of a Natural Bodybuilder and Powerlifter with world records to prove he knows his stuff and he is a Dr.

Rooi Bul 86 wrote: You won't need to eat so much protein bud. Like I said 2g per kg lean body mass. I am sure Pyro or Furk will chime in and correct me if I am wrong.

Have you experimented with carbs of different types and forms to see if you are carb sensitive?

You can up fat intake slightly aswel.
Have a look on www.simply shredded.com search for Layne Norton's Bulking diet. The guy is a beast of a Natural Bodybuilder and Powerlifter with world records to prove he knows his stuff and he is a Dr.

the thing is I am scared to start eating carbs again with the fear of getting fat again. Thanks Wil definitely check it out

CARBS DO NO MAKE YOU FAT!! EATING TOO MUCH DOES!

I'd reduce the protein a bit, add more carbs and perhaps change the source of your carbs.
I am not a big fan of potatoes, I love oats though! If you are really soo scared of carbs, cut it out and go keto! Maybe consider trying out intermittent fasting as well? I found it really helped me keep to my calorie limit for the day when I was trying to make sure I do not over eat.

Since I started eating Brown Basmati Rice I struggle to eat white rice, normal white rice is damn awful!
Same with pasta, I much prefer wholewheat pasta over normal pasta!!

That is a looot of chicken. Nothing wrong with mixing the foods up a bit, infact I think it is probably best.
Eat other meats as well - beef, pork, fish, ostrich, heck even some lamb now and then!

I do not see how you are going to eat chicken breast and potatoes for the rest of your life. I also have no clue why you have the whey protein in there, you are not lacking protein.

This is what I ate today:

100g oats for breakfast
Breakfast wrap (I know, not the best - consists of an anat wrap, 2 scrambled eggs and 2 rashes of bacon)
200 - 250g beef steak (I cut off majority of the fat, I dislike it)
1 pear (looked soo good, was amazingly tasty as well)
1 can of tuna (with a lil bit of mayo, no more than 15g and I do not do it often!)
180 - 200g of chicken breast
2 home made hamburger patties (made from lean beef mince, add some spices and shizz)
More oats.


Today I got in some really nice variety which helps me keep to my diet and calories and most importantly keeps me sane! The worst is probably the Anat wrap and the mayo, however I still count it towards my calories and I really did enjoy those two meals! I do not eat the same meals every single day, however my oats is a staple. I literally do eat oats every day and then chicken or beef has to be in there somewhere. I have started eating more tuna recently as well.

I tried the chicken breast, brown rice, broccoli thing for a while and I struggled after a while. Gets soo frikken boring. I also use that spray and cook when I dry my food, so my chicken breasts and with the steak I do not even need anything in the non stick pan but I find it helps a bit so I spray some anyways. Same with the hamburger patties.

PsyCLown wrote: CARBS DO NO MAKE YOU FAT!! EATING TOO MUCH DOES!

I'd reduce the protein a bit, add more carbs and perhaps change the source of your carbs.
I am not a big fan of potatoes, I love oats though! If you are really soo scared of carbs, cut it out and go keto! Maybe consider trying out intermittent fasting as well? I found it really helped me keep to my calorie limit for the day when I was trying to make sure I do not over eat.

Since I started eating Brown Basmati Rice I struggle to eat white rice, normal white rice is damn awful!
Same with pasta, I much prefer wholewheat pasta over normal pasta!!

That is a looot of chicken. Nothing wrong with mixing the foods up a bit, infact I think it is probably best.
Eat other meats as well - beef, pork, fish, ostrich, heck even some lamb now and then!

I do not see how you are going to eat chicken breast and potatoes for the rest of your life. I also have no clue why you have the whey protein in there, you are not lacking protein.

This is what I ate today:

100g oats for breakfast
Breakfast wrap (I know, not the best - consists of an anat wrap, 2 scrambled eggs and 2 rashes of bacon)
200 - 250g beef steak (I cut off majority of the fat, I dislike it)
1 pear (looked soo good, was amazingly tasty as well)
1 can of tuna (with a lil bit of mayo, no more than 15g and I do not do it often!)
180 - 200g of chicken breast
2 home made hamburger patties (made from lean beef mince, add some spices and shizz)
More oats.


Today I got in some really nice variety which helps me keep to my diet and calories and most importantly keeps me sane! The worst is probably the Anat wrap and the mayo, however I still count it towards my calories and I really did enjoy those two meals! I do not eat the same meals every single day, however my oats is a staple. I literally do eat oats every day and then chicken or beef has to be in there somewhere. I have started eating more tuna recently as well.

I tried the chicken breast, brown rice, broccoli thing for a while and I struggled after a while. Gets soo frikken boring. I also use that spray and cook when I dry my food, so my chicken breasts and with the steak I do not even need anything in the non stick pan but I find it helps a bit so I spray some anyways. Same with the hamburger patties.

if I may ask how many carbs and calories does your diet consist of? And I just want to start eating some cars because I feel as if I have no energy when it is time for training. How does the Keto work?

Atomicstash wrote: if I may ask how many carbs and calories does your diet consist of? And I just want to start eating some cars because I feel as if I have no energy when it is time for training. How does the Keto work?

There's many calcs on the web to determine your BMR, RMR and macro requirements. This can help as a start:

www.bodybuilding.com/fun/macronutrients_calculator.htm

At your age, however, I would be careful not to get too lost in the technicalities. 9% BF isn't sustainable at your age, but at least it will give you a good base to build from.

Have a read here too: www.bodybuilding.com/fun/macro-math-3-ke...ur-macro-ratios.html

Calories: 3000
Carbs: 300
Fat: 83
Protein 263

This is not a lean bulk. It is a loooot of calories for me, especially if you take into consideration my stats. However I am on my 1st cycle so want to try and make the most of it.
Before I started my cycle I would maintain my weight at 2000 calories a day. So 2300 - 2500 calories would probably have been a lean bulk for me.

I am not saying what I eat and my macros are perfect, however I do feel as if you should try and make more of a lifestyle change as opposed to a diet change. IMO rather make a change which you will be able to stick to in the long term than a diet which will only last a few months at best as when you start cheating / changing your diet then things will go south most likely


If you want to try stay lean, aim for your macros however do not eat more just to hit them.
When I was cutting I tried to lower my carb intake and I did not feel great. I started craving carbs and when the cravings hit, unless you are very strong, you will probably end up cheating especially if you have a lot of temptations around you like I do at work with our cafe and vending machines which are both filled with unhealthy carbs.

PsyCLown wrote: Calories: 3000
Carbs: 300
Fat: 83
Protein 263

This is not a lean bulk. It is a loooot of calories for me, especially if you take into consideration my stats. However I am on my 1st cycle so want to try and make the most of it.
Before I started my cycle I would maintain my weight at 2000 calories a day. So 2300 - 2500 calories would probably have been a lean bulk for me.

I am not saying what I eat and my macros are perfect, however I do feel as if you should try and make more of a lifestyle change as opposed to a diet change. IMO rather make a change which you will be able to stick to in the long term than a diet which will only last a few months at best as when you start cheating / changing your diet then things will go south most likely


If you want to try stay lean, aim for your macros however do not eat more just to hit them.
When I was cutting I tried to lower my carb intake and I did not feel great. I started craving carbs and when the cravings hit, unless you are very strong, you will probably end up cheating especially if you have a lot of temptations around you like I do at work with our cafe and vending machines which are both filled with unhealthy carbs.

What do you mean a lifestyle change and if I do a clean bulk can I still have cheat meals like say once a week?

hey atomic

i agree , listen to what Psyclown and the guys have to say. You said you are 18 right? at that age you can still get away with eating the odd cheat meal, and include lots of variety when it comes to protein sources and food in general, This will keep things fresh and also prevent your body from building up a tolerance and allergy to certain foods.

If you are concerned about carbs you can eat mainly protein,good fats and fiber during the day and your carbs around training. the amount is up to you and how well your body uses those carbs. You can look into things that help with insulin sensitivity or use a powdered carb like vitargo around training

Atomicstash wrote:

PsyCLown wrote: Calories: 3000
Carbs: 300
Fat: 83
Protein 263

This is not a lean bulk. It is a loooot of calories for me, especially if you take into consideration my stats. However I am on my 1st cycle so want to try and make the most of it.
Before I started my cycle I would maintain my weight at 2000 calories a day. So 2300 - 2500 calories would probably have been a lean bulk for me.

I am not saying what I eat and my macros are perfect, however I do feel as if you should try and make more of a lifestyle change as opposed to a diet change. IMO rather make a change which you will be able to stick to in the long term than a diet which will only last a few months at best as when you start cheating / changing your diet then things will go south most likely


If you want to try stay lean, aim for your macros however do not eat more just to hit them.
When I was cutting I tried to lower my carb intake and I did not feel great. I started craving carbs and when the cravings hit, unless you are very strong, you will probably end up cheating especially if you have a lot of temptations around you like I do at work with our cafe and vending machines which are both filled with unhealthy carbs.

What do you mean a lifestyle change and if I do a clean bulk can I still have cheat meals like say once a week?

A lifestyle change being a change in diet which you are able to maintain and commit to fully.
Often most people try and diet to the extreme when trying to lose weight - very drastic changes which are not maintainable in the long run (unless you have the will power of a monk or something).
So what happens is people will do their diet and struggle and suffer for the 3 months or however long it is and then afterwards they start to go back to their old eating habits and they gain weight again!

So you need to change those eating habits. Do it in such a way that you are able to eat like that for the rest of your life without struggling much.
For example, sweet potatoes is a brilliant source of carbs however I dislike sweet potato so I do not eat it. I will not force myself to eat it for diet purposes.
Same goes for eggs, I am not a big fan of eggs and I struggle to eat them plain, I find them boring... So I seldom eat eggs despite them being very cheap and a good source of protein. I occasionally make scrambled eggs and mix the bacon inside which is a bit better but still.. meh.
I also use to snack on a lot of junk food, so I started to replace those snacks with other healthier snacks.
So instead of eating a chocolate I will have a can of tuna or some oats.

So I hope you get the idea? The diet change needs to become a lifestyle and not a diet.