Clean bulk ?

[210 and growing]

i have absouloutly no idea why you are worrying about eating clean - at 6'2 and 160 and you want to be big, your 1 and only concern should be to get as many calories down your neck as possible, certainly for a month or two !! Salads, brown rice, egg white, none of these should even be of concern to you at this stage. I have said it once and will again - for example, take your breakfast - substitute 7am PRO CARB FAT
3/4 CUP OATS 7.50 40.50 9.00 225.00
egg whites 16.00 3.00 0.50 100.00
1 egg 6.00 4.00 5.00 80.00
1/2 scoop blend 10.00 2.00 1.50 60
39.50 49.50 16.00 465.00

for .... 4 rashers bacon, 4 whole eggs, 4 rounds wholemeal toast. This is the only way you are going to put on weight. Having seen your body type, it isnt possible for you to bulk clean - hell its virtually impossible for most people to bulk clean, let alone hard gainers like yourself. And do not even consider going clean until you hit the 10%bf mark (my 2c)

[Lugar]

Why not just double the meal portions?   Calories are calories...dont have to be junk......I know youve said it before, but 2500 maybe too low.......maybe I need 3 or 4...but how do you know for sure?  I wanna stay lean bro........no point in getting chubby

[Lugar]

have you ever been under 10%?  Competed?  Seen your abs?  Diff story if you have...you know my pain....I did start eating more bread, whole wheat etc.........mostly post training at night when Im starving....

[migizi]

I would add some healthy fats into the diet, they're calorie packed...macademia nut oil, hempseed oil, pumpkinseed oil, Flax...1 tablespoon is about 120-130 cals and good for your joints, heart and other things too.

[davie]

Bro, its great having visible abs, but anyone who worked abs a little bit+has low body fat can have visible abs. Its alot harder, alot alot harder to get great shoulders, back,traps etc. You gotta be willing to eat and eat, even wen u dont wanna eat anymore, whatever it takes to get big...WHATERVER IT TAKES (dont mean drugs tho).
Thats why theres the popular saying, 'u gotta eat big to get big.' The saying isnt, 'u gotta eat sensible and just enough of clean foods to get big.' Eat big bro.
I know its easy for us to type and this is obviously gonna be ur hardest battle, but training only like 30% of the equation bro, theres also 30% rest/recovery and 40% food!!

Im not in any way bad mouthing u bro, but ur gonna keep getting the same answers from everyone, or anyone thats learned from experience that u gotta b willing to eat alot!!

You sed u felt hungry, u dont ever really wanna feel hungry, eat every 2 hours (set an alarm every 2 hours), and make urself eat something, and that meal must have minimum of 15 grams of protein and carbs (at least). Try it.

davie

[210 and growing]

Why not just double the meal portions?   Calories are calories...dont have to be junk......I know youve said it before, but 2500 maybe too low.......maybe I need 3 or 4...but how do you know for sure?  I wanna stay lean bro........no point in getting chubby

Lugar, it will not work. You have to be eating a huge amount of calories to grow if you are training propoerly, and you just will not be able to physically get enough calories down you if you are eating as clean as you have said. Its not about eating junk - but whole foods, whole eggs, whole grains (bread) whole milk, steaks, etc etc etc. Not chowing down egg whites for fear of putting on 1% of bf - you will never ever grow like that !!

[Lugar]

what if I am clean 3200 cals per week m-f then starting friday night to sunday I just eat whatever, go out and feast starting with friday dinner.......will that help out? 

[davie]

Yeh kind of. I wouldnt worry so much about overall calories, id just set urself targets of having (at ur 160lb bodyweight), about 190 to 200grams protein a day, and 200 to 220 grams of carbs a day. Throw in sum esseential good fatty oils (which r good for bumping up the cals) and ul b ok.

If u wanna b concerend with number, think more about numbers of protein/carbs/fat rather than overall calories. I mean u could eat 3200 worth of ice cream all day but i dont think ul get alot of muscle from that!!

And yes wen u wake up on saturdays dont think about eating CLEAN. I wanna hear uv had a pizza,steak sandwiches. fied eggs,grilled bacon/sausages. a roast etc-thats spaced over sat and sun.

All these things will giv u loads carbs/protein aswell as the abd stuff.

Go for it.

davie

[Lugar]

Is that what you do?  Eat clean m-f, then whatever on the weekends, keeping protein high?  This look better?  keep in mind, im on 300mg of cyp....soon to be 500, with tbol and NPP......I need to get to 200 asap so I can start to feel good......normal at least.....not like death....I can't understand how MANY MANY dudes are my size and weigh 140.........they feel fine....must be my frame, it's big.......


7am          PRO        CARB        FAT       
1 CUP OATS          10.00        54.00        6.00        300.00
1 CUP EGG WHITES          28.00        2.00        -          120.00
1 YOLKS          6.30        0.60        5.30        78.00
5OZ BERRIES          2.00        14.00        0.70        62.00
1/2 scoop blend          10.00        2.00        1.50       60   
          56.30        72.60        13.50        620.00

9:30                           
4 Flank Steak          28.00        -          7.00        180.00
4oz Buffalo          36.00              3.00        190.00
1 CUPS BROWN RICE          2.00        45.00        2.00        220.00
          66.00        45.00        12.00        590.00
                            

NOON                           
10oz chicken          67.50        -          6.26        325.00
1 CUP OATS          10.00        54.00        6.00        300.00
TB peanut butter          4.00        3.00        8.00        105.00
          81.50        57.00        20.26        730.00

2:30                           
10oz chicken          67.50        -          6.26        325.00
1 CUPS BROWN RICE          2.00        45.00        2.00        220.00
10 almonds          2.60        2.50        6.10        70.00
          72.10        47.50    0    14.36    0    615.00
TRAIN (4:30)                           
                           

630                           
1 CUP OATS          10.00        54.00        6.00        300.00
1 SCOOP VIRTAGO          -          30.00        -         125   
2 SCOOPS BLEND          40.00        10.00        4.00        240.00
POST SUPPS          -          -          -          -   
          50.00         94.00         10.00    0    665.00

800                           
8 oz all white meat turkey          72.50        -          3.00        325.00
2 cups squash          1.30        16.00        0.20        70.00
          73.80         16.00         3.20        395.00
   
                        
900                           
20 almonds          5.20         5.00        12.20        140.00
egg whites          13.00        1.00        -          65.00
1 SCOOPS BLEND          20.00        5.00        2.00        120.00
          38.20        11.00         14.20    0    325.00

          437.90           343.10           87.52    #REF!    3,940.00

[Rimbaud]

have you ever been under 10%?  Competed?  Seen your abs?  Diff story if you have...you know my pain....I did start eating more bread, whole wheat etc.........mostly post training at night when Im starving....

Have been under 10% - Yes
Competed - No
Seen my abs - Yes

Do I have visible abs right now - No (bodyfat is probably about 12%). Do I care about that? No. Lugar I've told you time & time again you're obsessed with seeing your abs but yet you want to get bigger/bulk up. You've gotta give a little bit somewhere.

[210 and growing]

Have been under 10% - Yes
Competed - No
Seen my abs - Yes

Do I have visible abs right now - No (bodyfat is probably about 12%). Do I care about that? No. Lugar I've told you time & time again you're obsessed with seeing your abs but yet you want to get bigger/bulk up. You've gotta give a little bit somewhere.

Very true, but lugar is absoloutly obsessed with putting the smallest bit of fat on and that is why he wont gain. No offence against him, but he has been told time and time and time again on this board and his diet is still clean as a whistle. I mean, whytrain every day to be 6'2 160", you mustnet even look like you lift in normal clothes. Just as a guide, i went from a 31 waist to a 36 waist last winter (alot of it probably water granted, but then when i cut it down for summer had a 30.5 waist and was 6lb heavier - some people just cant handle not having abs all yr round, and these are the people that always look the same year after year

[Rimbaud]

Is that what you do?  Eat clean m-f, then whatever on the weekends, keeping protein high?  This look better?  keep in mind, im on 300mg of cyp....soon to be 500, with tbol and NPP......I need to get to 200 asap so I can start to feel good......normal at least.....not like death....I can't understand how MANY MANY dudes are my size and weigh 140.........they feel fine....must be my frame, it's big.......

Lugar, why are you on 300mg of Test C? & how often are you taking it?

[Lugar]

Davie - we'll talk via pm.......Rimbard dig too much.

[Rimbaud]

.......Rimbard dig too much.

It's Rimbaud & no actually I've been trying help you but you refuse to listen to anyone.

[Tapeworm]

It's Rimbaud & no actually I've been trying help you but you refuse to listen to anyone.

Ya, you seem kind of touchy sometimes Lugar, so please don't bite my head off.

You obviously know your total cals and your macros, so what's the problem?  You can still eat "clean" and bump your total cals up until you're happy with your progress, but you know this already.

I'll bet you've got heaps of knowledge, but you seem to be struggling to apply it.  If you're self medicating, please go see a doc.  4,000 cals/day should see you making some gains, imho.

[Lugar]

right now I'm around 2500 cals.....prob 2700 - 3k max...that above was my attempt to bump em up....have yet to start it......look like too much?

[davie]

If u havnt tried the above, try it monday to friday, dont miss a meal, if ur still huungry repeat one of the meals, but make sure u dont miss any, do that weekdays, and bump up your cals even more on weekends, cut out cardio except warming up and warming down with sum interval work.

Let us know ina  month how its going. good luck bro!

davie

[Rimbaud]

Ya, you seem kind of touchy sometimes Lugar, so please don't bite my head off.

Note: I've got no problem with Lugar except it gets old this  he has obsession with his abs (he looks far too skinny - almost sickly) & him asking for advice & saying/doing the opposite. I've "spoken" with him via PM & I think he's a pretty nice guy but there's somethings about bodybuilding, training, & nutrition he needs to realize.

[Tapeworm]

I say try it too.  If you're struggling to get it all down, maybe drop to 3500/day but no lower.  

The only thing I might adjust is to substitute some carbs for protein.  343g of protein seems like a lot, and getting your carbs up to 50% or above is nothing to be afraid of.  Bear in mind I'm natural though.

[Tapeworm]

asking for advice & saying/doing the opposite

Vince Gironda?! 

 

[Rimbaud]

Lugar, I know you won't answer me anymore because you probably think I'm trying to be mean to you. But if you're on Test C for HRT because you Test levels are low it might be do to your low bodyfat & your stress level/exhaustion. Remember your body needs to have some bodyfat & it also needs fats for horomone production.

[210 and growing]

Note: I've got no problem with Lugar except it gets old this  he has obsession with his abs (he looks far too skinny - almost sickly) & him asking for advice & saying/doing the opposite. I've "spoken" with him via PM & I think he's a pretty nice guy but there's somethings about bodybuilding, training, & nutrition he needs to realize.

Rimbaud, your wasting your time bro, the guy just wont listen to anyting that will involve putting a little fat on, and hence will not gain. I have got involved in a thread of his like this months ago and i dont know why i have bothered again when  he obviously still refuses to listen to common sense - i am out of here

[Rimbaud]

Rimbaud, your wasting your time bro, the guy just wont listen to anyting that will involve putting a little fat on, and hence will not gain. I have got involved in a thread of his like this months ago and i dont know why i have bothered again when  he obviously still refuses to listen to common sense - i am out of here

I know I know. I don't know why I keep trying. Maybe it's my nature or something.

[Lugar]

BULLSHIT...........just ordered a pizza for tonight

[210 and growing]

BULLSHIT...........just ordered a pizza for tonight

Hahaha - meltdown