Clean Bulking- help needed.Journal

S

snorkles

0
Hi I would really like help about CLEAN bulking (great emphasis on CLEAN). I am TOTALLY new to bulking so please help me a bit.

MYSELF AND MY GOALS:

I am currently at 12% BF, 5ft 5" and I weight 147lbs. Im 18yrs old.
my goal-
I am trying to achieve 9-10% BF so as to have a visible six pack.
(this type of goal-



BUT before I need to bulk a bit since people recommended me to do so since 1. I want to be as big as those in the pics (im smaller right now)
2. I was told that cutting with a higher muscle mass is easier

1. ROUTINE HELP:

My previous routine was like this (more of a cutting aimed routine)

Sunday
Cardio (40-45mins)
Monday
Cardio (40-45mins) in the morning, Weights+abs 6-7 hours later
Tuesday
Rest
Wednesday
Weights+abs+cardio (15-20mins)
Thursday
Cardio (40-45mins)
Friday
Rest
Saturday
Weights+abs+cardio (15-20mins)

How do I change this routine like this If I am to bulk and NOT BECOME FAT.
Sunday
cardio 30mins
Monday
FBWO+abs
Tuesday
Rest
Wednesday
FBWO+abs
Thursday
Cardio 30mins
Friday
Rest
Saturday
FBWO +abs

MY DIET:

My calorie maintenance is 2600 cals daily. I have been mostly cutting eating about 2000 cals daily with very few carb intake (20% out of the whole 2000cals).

Now..are these figures right: (after loooking at bodyboulding.com ratios)

I need 3100+ cals daily to bulk (500 cals surplus from 2600)

Out of those 3000 cals I should devote:
at least 147g of protein
441g of carbs
72g of fats.

these are my days

_____
6am woke up and had 1 banana
6.30-7am 30mins cardio jogging
7am- cup of skimmed milk
7.30am- brown rice with can of tuna+ 2 tomatos + 3 eggs
10am- 4 brown bread slices + 3 fat free cheese slices + 2turkey slices + special k bar
1pm- 1/2 chicken breast + some corn + yogurt
4pm- 1 fish portion + vegetable salad + 1tblsp olive oil
6pm- 1 apple + cup of milk
8pm- 2 pork portions (no fat), vegetable salad, 1 apple + 3 turkey slices and 3 fat free cheese slices

Total: 3724 cals (but I did 30mins cardio)
carbs- 451g
proteins-220g
fats- 110g
___
today I had-

bf-oatmeal cereal + apple+ 3 eggs (1 white)
9am-Football
10am- 4 brown brea slices + 2 turkey slices and 2 fat free cheese slices
1pm- 2 ups of milk, can of tuna, yogurt, 5 cherry tomatos and fat free cheese slice
4pm-apple (was out couldnt eat anything else)
7pm- 1 chicken breast + vegetable salad with olive oil
10pm- 2 fish portions+ 1 turkey slice , 1 fat free cheese slice

cals: 2510, carbs 213g, prot 217g, fats 83g)
_________

breakfast-small serving weetabix cereal + brown rice with can of tuna and 3 eggs.
10am- 4 brown bread slices with turkey and fat free cheese
3pm- banana+cup of milk
Fullbody workout +abs (1.30hrs)
post-workout- weetabix cereal + 2 whole chicken breasts
7pm- 2 turkey slices + 1 cup cottege cheese + yogurt

cals: 3265cals
carbs- 366g
prot- 282g
fats- 79g
_______________
as for yesterday I eat (rest day)

breakfast-2 servings cereal (finished the packet off, not boing to buy any more cereal) + apple+ 3 eggs (1 white)
10am- 4 brown bread slices + 2 turkey + fat free cheese
1pm- 1/2 can of tuna , 1/2 chicken breast
3pm- banana,yogurt, 2 pork portions(no fat) ,large veg salad +olive oil
5pm snack- apple + 3 turkey, 3 fat free cheese, 3 cups of milk
dinner 8pm- 2 pork portions (no fat), 1 cup cottege cheese, small veg salad

cals: 3448
carbs- 341g
prot- 257g
fats-114g
_______________
today I had:

breakfast- apple, 4 brown bread slices with turkey and fat free cheese,3 eggs (1 white) 3 cups of milk + banana.

10am- tuna can,tomato, 2 oatmeals

lunch- 2 pork portions (no fat) + 1 whole egg

4pm- FBWO +abs (felt great today)
post workout- brown rice with can of tuna, 2 olives and 2 tomatos.

8pm- 1 cup cottege cheese, 4 turkey slices, yogurt, 2 fat free cheese slices

=
2940cals

carbs-325g
prot- 273g
fats-64.5g
______________
as for today I had-

breakfast- 2 oatmeals + cup of milk+ 4 brown bread, 2 turkey slices, 2 fat free cheese slices
10am- cup of skimmed milk + apple+ fat free yogurt
lunch- large chicken breast + medium vegetable salad+ olive oil+ 2 cups skimmed milk
meal- apple and banana (was out)
dinner- chicken breast + can of tuna in brine + 1/2 cup cottege cheese + yogurt

= 2075 cals.
231g carbs
140g prot
111g fat
___
today I had:

breakfast- 4 brown bread slices
3 eggs ( 1 white) + 2 turkey slices + 2 fat free cheese slices + cup of skimmed milk
10am- small veg salad + can of tuna
11am-12.30 Football
1pm- 1 chicken breast + medium veg salad
3pm- apple, banana, cup of skimmed milk
5pm- 1 pear, 3 fish portions + 4 brown bread slices (yeah a lot of bread today ) + can of tuna + 1 whole egg
7pm- banana +apple
9pm- 3 rabbit portions + olive oil with small medium veg salad.

2539cals.
carbs- 321g
prot- 294g
fats- 129g
___
today:

Breakfast- 2 milk + 3 eggs (1 white), 4 cheese slices, 4 brown bread +apple
10am- chicken breast in donor (pita bread) with some veg salad
1pm- Veg salad + can of tuna
1.30pm- FBWO+abs
3pm- brown rice Bolognese (beef topping) + 3 cups milk + banana
6pm- apple +yogurt
9pm- 1 ? chicken breast + broccoli

= 3177 cals
Carbs -371Gg
Prot- 271g
Fats- 67g
_____

today I had-

apple + 4 brown bread slices + 3 eggs (1 white), 2 cheese, 4 turkey slices

10am- yogurt + apple

10.30 cardio 20mins (stopped because of shin splits-dont know what caused them)

11am brown rice+ can of tuna + tomato

12am-apple

4pm-yogurt + 1 cup milk + 2 cheese + 2 turkey + apple + 2 oatmeal

8pm-2 1/2 red meat portions + broccoli

=

3700cals
__________

My results until now:

From Tuesday 4th December I was weighing 67kg and today: 14th december I am weighing 70kg.
 
today I had

Breakfast- 3 eggs (1 white), tuna can, brown rice, tomato, 2 cups milk,olive oil
10am- pear+ chicken breast + veg salad
1pm- pear, 4 brown bread slices, 4 turkey, 4 cheese
2-4pm FBWO+ABS
4.30pm- 2 cups milk, 1 portion beef, 1 chicken breast, pear, special k bar (wanted a treat  )
7pm- yogurt
3400cals
carbs- 364g
prot-269g
fats-90g

Slept early.
 
I think you should lower calories, but thats just me. Have you weighed yourself and seen how fast your gaining? your in a 800 calorie surplus, and you probably will gain some flab with that. I personally would not have gone any higher than 500, even 500 is a bit too much for me.
 
fROM tuesday t4th dec till today i added 3kg and I cant see fat on my stomach. next week i will post pics of me before and after. I seem not to be gaining fat (fortunately) since ,yeah ok, im eating a little bit more but its all good you know what i mean mate? I did another cardio session today. man the weather is great blue and sunny days over here. will post what I eat later tonight like usual.
 
today I had-

breakfast- brown rice +olive oil
cardio (30mins)
post workout- 3 eggs + can of tuna + 4 brown bread slices with turkey and cheese + 1 cup milk
lunch- 3 beef portions + 2 cups milk
4pm- 2 slices brown bread with turkey and cheese
8pm- 3 beef portions

3342 cals

carbs- 327g
prot- 301g
fats 117g
 
Your fat intake is still too low. Like I said before, and will say again, your carb + protein intake need to be lowered while fat intake should be increased.

30 minutes is not " so much " cardio. And what is wrong with last meal being mostly protein?

And why dont you post your workouts as well.
 
So you've gained 6 pounds since the 14th? This is probably mostly water weight, but you need to watch out for this. I still stand by what i say when i say going anywhere above 500 cals will cause unwanted fat gain.
 
Phate89 said:
Your fat intake is still too low.

Like I said before, and will say again, your carb + protein intake need to be lowered while fat intake should be increased.

30 minutes is not " so much " cardio. And what is wrong with last meal being mostly protein?

And why dont you post your workouts as well.
Click to expand...

While his other fat intakes were considerably lower, based on his last menu of 3342 cals, his fat intake already makes up just over 31% of his total calories.

Given, the American Heart Association suggests 30% to be about the ' max ' total fat intake for most people as it is......why is 30% " too low " in your view ?

And, what would do you think his daily fat intake as a % of his total calories should be ?
 
Last edited:
Wrangell said:
While his other fat intakes were considerably lower, based on his last menu of 3342 cals, his fat intake already makes up just over 31% of his total calories.

Given, the American Heart Association suggests 30% to be about the ' max ' total fat intake for most people as it is......why is 30% " too low " in your view ?

And, what would do you think his daily fat intake as a % of his total calories should be ?
Click to expand...

You got 30%? I got 16%. Do I suck at math or something?

I just added all his macros together, then divided the fat intake to total macro intake
 
Phate89 said:
Your fat intake is still too low. Like I said before, and will say again, your carb + protein intake need to be lowered while fat intake should be increased.

30 minutes is not " so much " cardio. And what is wrong with last meal being mostly protein?

And why dont you post your workouts as well.
Click to expand...

Ok I will increase fat.Can i take olive oil along with brown rice? because I really like it but I heard carbs and fat arent good. I took the last meal as protein so as to avoid carbs late at night before sleeping.
 
snorkles said:
Ok I will increase fat.Can i take olive oil along with brown rice? because I really like it but I heard carbs and fat arent good.

I took the last meal as protein so as to avoid carbs late at night before sleeping.
Click to expand...

Not sure I follow.

What exactly is " wrong " with carbs and fat - can you elaborate ?
 
today I had- (rest day)

breakfast 10am- 4 brown bread slices + 2 turkey + 2 cheese + 3 cups milk

lunch 1pm- 1 chicken breast + large broccoli

2pm snack- fat free yogurt

4pm- 8 brown bread slices + 4 turkey + 4 cheese + 3 cups milk

7pm- can of tuna with some veg salad + olive oil 2tblsp

9pm- 1 chicken breast + cottege cheese

2546 cals
250g carbs
270g prot
70g fat
 
today I had:

breakfast-4 brown bread slices, can of tuna, 2 cheese, 1 cup milk
11am- 2 oranges, fat free yogurt, chicken breast + small veg salad
1pm- apple,banana
WO
4pm- brown rice + chicken breast + 2 tblsp olive oil + apple + 3 cups milk
8pm- 1 cup milk + apple + yogurt

= 3100 cals


and by the way you told me to insert my workout:

Day 1
Chest-
Barbell Bench press (6 sets 8 reps)
Dumbbell Bench press (6 sets 8 reps)
Incline bench/Decline bench (4 sets 8 reps)
Flies (4 sets 8 reps)

Biceps –
Dumbbell Hammer curls (3 sets 8 reps)
Dumbbell Bicep curl (3 sets 8 reps)
Concentration curl (4 sets 8 reps)
+abs

Day 2
Back –
Dumbbell rows (6 sets 8 reps)
(lower) Front pulldown (4 sets 8 reps)
(upper) Rear pulldown (4 sets 8 reps)
(pectoral) Close Grip Pulldown (4 sets 8 reps)
Triceps-
Barbell Skull crusher (6 sets 8 reps)
Triceps extensions (3 sets 8 reps)
Chair dips (3 sets 10 reps)
+abs





Day 3
Legs –
Deadlifts (6 sets 8 reps)
Squats (6 sets 8 reps)
Lunges (3 sets 8 reps)
Calf raises (4 sets 10 reps)

Shoulders –
Dumbbell military press (6 sets 8 reps)
Front Dumbbell Deltoid Raises (3 sets 8 reps) (*hold like hammer push inside)
Seated barbell military press (3 sets 8 reps)
Shoulder shrugs (4 sets 10 reps)
+abs
 
LOL, don't let Der hear you say you drink 3+ cups of milk or she'll get on your case!

Other than that, looks good to me.
 
Derwyddon said:
I don't think I ever "got on your case", Phate. Simply told you that my opinion was that drinking a lot of milk wasn't a good way to go about bulking.
Click to expand...

LOL, i didn't mean it like that Der. Just messing.

Snorkles...if your bulking, just drink the milk... just try to keep it to 1-2 cups a day...
 
ok ok.

Breakfast- banana, yogurt, 3 eggs (1 white)
10am -4 oats + 2 turkey slices + 2 fat free cheese + apple
Football
12pm- pear + chicken breast
3pm—1 cup milk + fruit salad (banana,apple,pear)
4-5.30pm WO + abs
Post-workout- 2 beef portions + 4 oats + cottegge cheese + 2 turkey slices
7pm- can of tuna+ 10 olives + cup milk
9pm- 2 portions beef + small veg salad + olive oil



3343 cals

CARBS 377
PROT 255
FATS 146
 
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