Sport First clean bulk coming up - advice needed

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acg1587

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Living a cutting lifestyle (and a very meticulous one at that!) for the past 3 months (and starting out my decision to change my life by cutting first), I've reached around 11% BF and I think I'm going to bulk at the end of October! I'm looking to put on around 15-20 pounds of good muscle or so with minimal fat gain(bring me up to around 190...I'm 6'2'').

I think I know enough information for a clean bulk, as I've been researching my balls off (and hopefully you guys can give me some imput)--but it's just the simple fact that I've been cutting and being strict with my eating for so long that I'm fearing this significant change in nutrition will pile on fat, and quick.

Am I close to the ball?:

A: Eat a +500 calorie diet over my maintenance, all clean
B. Change my weight lifting to low rep/high weight, and cardio lowered to twice or so per week.
C. Change ratios to favor carb consumption over protein, or the same amount of each.

Any suggested techniques to let my body adapt best to this big change in calorie/macronutrient consumption?

Thanks a lot guys.
 
Keep in the hypertrophy range 8 - 12 reps.
 
Ok, so keep 8-12 reps. Now, I presently pyramid my big muscle groups (presently cutting of course). What's the best lifting routine/technique for growth while clean bulking?

Straight 4 sets, 8-12 reps? Forced reps? Drop sets?

Although my biggest concern is the significant nutrition change, this also plays a vital role
 
Its best to mix it up with super sets, ascending pyramids, descending pyramids, true pyramids, heavy eccentric assisted concentric, you need to find what works for you. If your a beginner then 3 sets of 8-12 or 3 sets 12- 10- 8 or something like that. Find what works for you.
 
NBS 4life said:
Its best to mix it up with super sets, ascending pyramids, descending pyramids, true pyramids, heavy eccentric assisted concentric, you need to find what works for you. If your a beginner then 3 sets of 8-12 or 3 sets 12- 10- 8 or something like that. Find what works for you.
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....no.

It's best to focus on a solid mix of compounds, do some work in the 4-6 rep range, and some in the 8-10 range, with the emphasis being adding weight in those rep ranges.

No need to do all that bodybuilding Weider-magic.

Though your emphasis should be on diet for sure, and I must say I'm not sure why someone that's 6'2 and 170 is concerned so much about clean bulking.

Clean bulking is for when you've already made yourself a fat **** like I am.
 
Well I'm 6'2'', 170 lbs. but 11% BF. I want to gain some muscle mass, but not the fat back. Thats why I want it to be clean
 
Nice job one the cut. I would probably limit the cardio to 3 instead of two, just to keep your system up and you're also definintely going to want to keep some a lot of protein.
 
Well, don't expect to gain that much muscle quickly, I can say that much. My bulking this year is is being aimed for 12 lbs, in a 4 month period of time. But being persistent and flawless is something that will really help you.

Also, because your trying to do cardio and lifting at the same time, do not expect to gain weight quicker then most beginner lifters.

Here is a link you might find useful for your studies (explaining rep to set range; reps and hypertrophy; etc.). I found it really useful when I started planning my bulking program. Program Design 101
 
acg1587 said:
Well I'm 6'2'', 170 lbs. but 11% BF. I want to gain some muscle mass, but not the fat back. Thats why I want it to be clean
Click to expand...

Eating clean has nothing to do with gaining fat. Your overall calorie intake, and even more so your genetic proclivity to gain muscle and fat, does.
 
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