clean bulking diet

[nisser]

Meal 1:
1 cup egg whites
1 whole egg
15g whey
2/3 cup oatmeal
1/4 cup raisin/craisin mix
banana

Meal 2:
tuna burgers (50g protein, 10g fat)
1 whole egg

Meal 3:
Cooked meal - pork/chicken/beef with rice/lentils
~10g fat, 40g carbs, 45g protein

Meal 4:
50g whey
1/4 cup almonds
1 whole egg

Meal 5:
Cooked meal - pork/chicken/beef with rice/lentils
~10g fat, 40g carbs, 45g protein

Meal 6:
1 cup egg whites
1 whole egg
15g whey
1/4 cup almonds


SNACKS
Oatmeal bar (200 cals, 7g fat, 4g protein, 30g carbs)
2 eggs


Total = ~3200 cals, 100g fat, 325g protein, 230g carbs

+ PWO shake on workout days (50g whey + banana)


Any ideas on where to improve? I can (and have) stuck to this diet with no problems.

I do need to up the calories by 200-300 now and I'll prolly add more carbs to meals 3 and 5

[Ritch]

Would add more carbs post workout, a banana only has 30 grams. I agree with adding more carbs on meal 3 and 5. Looks like a good plan. Could even add more carbs in meal 2.

[JonnyO]

What are your stats bro? I've added my suggestions in on what I would do here.


Meal 1:
1 cup egg whites
2 whole eggs
15g whey
1 cup oatmeal
1/4 cup raisin/craisin mix
banana

Meal 2:
tuna burgers (50g protein, 10g fat)
4pc whole wheat bread

Meal 3:
Cooked meal - pork/chicken/beef with rice/lentils
~10g fat, 40g carbs, 45g protein

Meal 4:
50g whey
1/2c oats
1/4 cup almonds


Meal 5:
Cooked meal - pork/chicken/beef with rice/lentils
~10g fat, 40g carbs, 45g protein

Meal 6:
1 cup egg whites
2 whole eggs
30g whey
1/2c oatmeal


SNACKS
Oatmeal bar (200 cals, 7g fat, 4g protein, 30g carbs)
2 eggs


Total = ~3200 cals, 100g fat, 325g protein, 230g carbs

+ PWO shake on workout days (50g whey + banana)


Any ideas on where to improve? I can (and have) stuck to this diet with no problems.

I do need to up the calories by 200-300 now and I'll prolly add more carbs to meals 3 and 5

[nisser]

I'm ~194lb at 5'10 currently, not sure about bf% but below 15% for sure.

I can't eat carbs that late Jonny; it totally wreaks havoc on me. Meal 6 is usually around 10pm. That's why I've cut out dextrose and am using a single banana cuz the PWO is usually around 9PM.

But other suggestions seem ok I think. You think it'd be more beneficial to add the carbs to meal 2 and 4 rather than adding more for the cooked meals?

If I Ignore suggestion for meal 6 (which i have no choice sorry man ;) ), I'm upping cals by 450 which was more than I wanted but I guess I could drop the eggs from the snacks.

[baza]

Agree with most of JonnyO, some bold font would have been nice to tell the difference lol.

I'd probably put the meal 6 oatmeal in meal 4 instead.
Also would be nice to add when you workout in that schedule too.

[JonnyO]

Just doesnt make sense to have carb, the no carb meal, then carbs to me. Keep them going them lower them in the later meals.

[Skyblob]

Would add more carbs post workout, a banana only has 30 grams. I agree with adding more carbs on meal 3 and 5. Looks like a good plan. Could even add more carbs in meal 2.

Banana is fructose , which will go in liver .. you need glucose after workout.. so dextrose or malto or WMS ( i dont beleive in WMS tho )

[TheNaturalBodybuilder]

Have you leaned out before to the point of being at 5% or lower? Myself when bulking I need to eat more than 3500 calories to add decent muscle. I have to eat about 5000 calories a day. Are you an endo,meso, or ectomorph? I am inbetween an ectomorph and mesomorph. I have a bit of a harder time adding serious amounts of muscle with out eating allot.

Meal 6 I would change the eggs for chicken, turkey or fish. Take in more than 40grams of carbs with your meals. 40 grams of carbs is only 160 calories. Double that on your carb meals. Either with a brown or wild rice or some sweet potato or yams. I have better results with the sweet potato/yam than with rice.

[Ritch]

Banana is fructose , which will go in liver .. you need glucose after workout.. so dextrose or malto or WMS ( i dont beleive in WMS tho )

I thought fructose is supposed to be crap. Even heard the opposite of what you said, it being poorly absorbed by the liver. A nutritional bodybuilding advice that says the opposite of another? No way...

[nisser]

Have you leaned out before to the point of being at 5% or lower? Myself when bulking I need to eat more than 3500 calories to add decent muscle. I have to eat about 5000 calories a day. Are you an endo,meso, or ectomorph? I am inbetween an ectomorph and mesomorph. I have a bit of a harder time adding serious amounts of muscle with out eating allot.

Meal 6 I would change the eggs for chicken, turkey or fish. Take in more than 40grams of carbs with your meals. 40 grams of carbs is only 160 calories. Double that on your carb meals. Either with a brown or wild rice or some sweet potato or yams. I have better results with the sweet potato/yam than with rice.

Doubling the carbs to 80g+ would turn me into the Michelin man. Tried that.

I'm definetely on the endo side.

[Ritch]

If you`re doing a lean bulk why not drink some water before bed to wake you up about 4hours later to have a protein shake? I used to keep a shaker with the powder already in it with a bottle of water by the bed side.

[TheNaturalBodybuilder]

Doubling the carbs to 80g+ would turn me into the Michelin man. Tried that.

I'm definetely on the endo side.

That helps allot knowing your body type. In that case I would try cycling your carbs. Have high/medium/low days. This will keep you metabolism active so that you dont gain too much fat. Also really increase your protein intake so that your calorie intake is still really high. You can also afford a few more healthy fats.

Your going to need to play around with your diet. Everybody reacts differently to different diets. Not one person is the same. Thats why I dont like copying anyones diet. Just have a base diet to work off of and tweak it as you need to. If you find yourself losing weight increase your calories, if your gaining weight too fast ( and in the form of fat ) than reduce your calories ( especially carbs )

[nisser]

This pretty much is my base diet and I have been on it for the past 10 weeks and have tweaked it since then (ex. additional eggs, more almonds, adding oatmeal bar). I like the diet because it's very simple to up the calories in the form of more nuts, eggs or rice/lentils in cooked meals.

I was just looking for some feedback to see if there was something I could change to make it even better. I was afraid that I don't have fish in it but since I cook all my meals and freeze them I found fish was really NASTY when frozen so I dropped it.

think maybe having canned salmon twice a week in place of meal 6 instead of the whey would be worth the benefit?

[TheNaturalBodybuilder]

This pretty much is my base diet and I have been on it for the past 10 weeks and have tweaked it since then (ex. additional eggs, more almonds, adding oatmeal bar). I like the diet because it's very simple to up the calories in the form of more nuts, eggs or rice/lentils in cooked meals.

I was just looking for some feedback to see if there was something I could change to make it even better. I was afraid that I don't have fish in it but since I cook all my meals and freeze them I found fish was really NASTY when frozen so I dropped it.

think maybe having canned salmon twice a week in place of meal 6 instead of the whey would be worth the benefit?

Yup canned salmon would up your essential fats and thats a good thing. Just keep tweaking it and you should find what works. Good luck.

[nisser]

Ok modified it:
took out the 3 egg snacks
Added 3 pc whole wheat bread to meal 2
Added 1/2 cup oats to meal 4
Added 5g carbs to each of the cooked meals

TOTAL: 3400 cals, 95 g fat, 325g protein, 310g carbs

Meal 1:
1 cup egg whites
1 whole egg
15g whey
2/3 cup oatmeal
1/4 cup raisin/craisin mix
banana

Meal 2:
tuna burgers (50g protein, 10g fat)
3 pc whole wheat bread

Meal 3:
Cooked meal - pork/chicken/beef with rice/lentils
~10g fat, 45g carbs, 45g protein

Meal 4:
50g whey
1/4 cup almonds
1/2 cup oatmeal

Meal 5:
Cooked meal - pork/chicken/beef with rice/lentils
~10g fat, 45g carbs, 45g protein

Meal 6:
1 cup egg whites
1 whole egg
15g whey
1/4 cup almonds


SNACKS
Oatmeal bar (200 cals, 7g fat, 4g protein, 30g carbs)