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Another clean bulk diet please critique..

Ripped2Shedz

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Age 26
Height: 5’9
Weight: 164
BF% I think 10-11

Need help critique my clean bulk diet please, would like to bulk with minimum fat. Also 2 weeks in on a cycle of:
1-12 wks Test E – 500mg EW
1-10 wks Tren E - 400mg EW
1-6 wks dbol - 60mg ED
4-13 wks HCG 500iu EW
Anastrozole, cabergoline, Nolva on hand.

Meal 1- 8:30 AM
2cups egg whites
½ cup oatmeal
1tbs natural peanut butter
1 cup frozen blueberries
1 packet spenda
5g glutamine

Meal 2- 11:30 AM
8 oz chicken breast/ 8oz lean ground beef/tuna
1 Cup spinach/asparagus or broccoli
1 tbs natural peanut butter or Handful almounds
2g fish oil


Meal 3 3:00 PM Pre-workout

8 oz chicken breast/ 8oz lean ground beef/tuna
1 cup brown rice
1 cup spinach/asparagus or broccoli

(Workout @ 5:00 or 6:00PM)

Meal 4 Post- 6:30 or 7:30 PM Workout Shake
Immediately after workout
60g of Waxie Mazy
5g Bcaa powder
Glutamine Powder
With packet of crystal light to make for the taste

-20 Minutes Later
50g protein Isolate in water.

Meal 5: 40 Minutes after
8 oz chicken breast/ 8oz lean ground beef/ 8oz filet steak
1 cup spinach/asparagus or broccoli
1 tbs extra virgin olive oil
2g fish oil

Meal 6
10:30 PM
50g casein protein

BED!!

Please critique. Like I said i would like to do a clean bulk with optimal fat deposits.

Thanks
 

Johnny Smiles

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*sigh*

i would do things different.
first and foremost i CANNOT go much over 2 hours without eating i would kill someone! and looks like you have 3 hrs at least in between some meals.
thats a long way of saying you should consider eating when you are hungry.
-JS
 

plang

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That's not enough cals....in my opinion...but everybody metabolism is different

That's a pretty advanced cycle for where ur bodyweight is.....60mgs of dbol?

How's ur training? Something is amiss if you 184 at 5'9.....
 

plang

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i would do things different.
first and foremost i CANNOT go much over 2 hours without eating i would kill someone! and looks like you have 3 hrs at least in between some meals.
thats a long way of saying you should consider eating when you are hungry.
-JS
It's amazing how well eating when ur hungry works....I've put on almost 50 lbs in 6 weeks post contest and I can still see delineation on the bottom row of my abs (meaning i'm still in the 9-10% range).....i average 4500-7k cals a day when eatig this way....I eat only 4-5 meals...but big meals.
 

Shelby

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you need carbs in every meal, especially if you're 5'9 and 164.

I wouldn't even cycle until you get your weight up to 190-200 naturally (which is very feasible).

Do you have AIDS?
 

emeric delczeg

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you need carbs in every meal, especially if you're 5'9 and 164.

I wouldn't even cycle until you get your weight up to 190-200 naturally (which is very feasible).

Do you have AIDS?
Yes, this is the best advise for this kid.
 

Ripped2Shedz

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you need carbs in every meal, especially if you're 5'9 and 164.

I wouldn't even cycle until you get your weight up to 190-200 naturally (which is very feasible).

Do you have AIDS?
Hey shelby! I actually went through your diet plan about a year and half ago for a cutting if you remember.

I have been cutting since but took couple months off do to traveling/business.

I would like to bulk up, but not add much fat since i have lost a lot of muscle since the time i was unable to go.
 

Ripped2Shedz

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thinking the exact same things.
what is your prior cycle history, and yrs of training?
may also want to post your training routine as well.
I have been training for about 5 years and this is my 4th cycle. I know i know 4th cycle and im only at 164 right.... when i first started working out i was only 140. Been bulking up for couple years got to 180. Didnt really like the puff bloated look then since been cutting. Like i told shelby i had to take some time off. Before i took time off i was at 170 lean, but 3 months off with crapy food lost a lot of muscle.

my training as of now is
Mon: chest
Tues: Back
Wed: Legs
Thurs: Arms
Fri: Shoulders
Sat: Off
Sun: Legs
Try to do abs every other day.
 

Ripped2Shedz

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you need carbs in every meal, especially if you're 5'9 and 164.

I wouldn't even cycle until you get your weight up to 190-200 naturally (which is very feasible).

Do you have AIDS?
No i do not have AIDS....
 

Amazon Doll

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I just wanted to say your diet looks good very balanced! Take Shelby's advise and add more carbs (rice/potatoes)

Your cycle looks good, a bit high but not crazy. Watch your liver on those dbols. Do you spread them out or take it pre-workout? How long ago was your last cycle?

Your workout is alot like my split was, I went to DC style and started making some crazy gains. How long have you been doing the split you are doing now? maybe tweaking that will help.

I hope your hard times are over & you can grow!
 

Shelby

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Hey shelby! I actually went through your diet plan about a year and half ago for a cutting if you remember.

I have been cutting since but took couple months off do to traveling/business.

I would like to bulk up, but not add much fat since i have lost a lot of muscle since the time i was unable to go.

If you've been inconsistent with diet and training, just focus on fixing those first. Like I said, you can make a lot of gains before you start dabbling in AAS. Save that for later when you've hit a plateau.
 

ronnieron

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If you've been inconsistent with diet and training, just focus on fixing those first. Like I said, you can make a lot of gains before you start dabbling in AAS. Save that for later when you've hit a plateau.
x2
what is your reason for wanting to do a clean bulk? what is your reason for using aas, do you want to compete, fitness model or just have a better appereance? If you are simply looking for just a better look, that can be acheived without aas.
Your average height and should have been a 180 pds lbm before using aas in my opinion, but you can not go back on what has already been done.

Simply put, you are overtraining 6x a week is a bit much, cut that back to 4(max), if you got an extra min, post up your complete routine.
 

razorsedge

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x2
what is your reason for wanting to do a clean bulk? what is your reason for using aas, do you want to compete, fitness model or just have a better appereance? If you are simply looking for just a better look, that can be acheived without aas.
Your average height and should have been a 180 pds lbm before using aas in my opinion, but you can not go back on what has already been done.

Simply put, you are overtraining 6x a week is a bit much, cut that back to 4(max), if you got an extra min, post up your complete routine.
Well put...you are either bulking or cutting...pick one. At 164...Im hoping that was a typo...like these others say, get to the table and eat, get to the gym and train...split that workout so it is 4x week...and hit it when ur there. I'd put the AAS in the cupboard and leave them there until u get these thing on track....and then maybe start with something a lil diff than u posted if ur trying to bulk...good luck
 

pesty4077

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you need carbs in every meal, especially if you're 5'9 and 164.

I wouldn't even cycle until you get your weight up to 190-200 naturally (which is very feasible).

Do you have AIDS?
Agreed!! You don't weigh enough to be taking that much gear. Your training need to be less volume and heavier, also agree about the carbs. I would drop the tren to 200mg and boost up the test.
 

Ripped2Shedz

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I just wanted to say your diet looks good very balanced! Take Shelby's advise and add more carbs (rice/potatoes)

Your cycle looks good, a bit high but not crazy. Watch your liver on those dbols. Do you spread them out or take it pre-workout? How long ago was your last cycle?

Your workout is alot like my split was, I went to DC style and started making some crazy gains. How long have you been doing the split you are doing now? maybe tweaking that will help.

I hope your hard times are over & you can grow!
thanks amazon, as far as the dbol goes i spread em out am and pw 40 mins before workout.

my last cycle was was about 7 months ago. it was a cutter. Im more of a guy who likes the lean ripped look. I have been training like this for couple of months now. what do you suggest by tweaking?
 

Ripped2Shedz

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x2
what is your reason for wanting to do a clean bulk? what is your reason for using aas, do you want to compete, fitness model or just have a better appereance? If you are simply looking for just a better look, that can be acheived without aas.
Your average height and should have been a 180 pds lbm before using aas in my opinion, but you can not go back on what has already been done.

Simply put, you are overtraining 6x a week is a bit much, cut that back to 4(max), if you got an extra min, post up your complete routine.
My reason is that iv alway liked the lean look and for fitness modeling.

My workout:
all workouts are done heavy

mon - chest
flat bench 4x10
incline bench 4x10
decline bench 4x10
cable flys 4x10
pec deck fly 4x10
incline flys 4x10
dips 3x10 bodyweight
then abs

tue - back
wide grip pull ups 4x10
one arm dumb rows
bent over barbell rows 4x10
deadilft 4x10
seated cable rows 4x10
wide grip lat pull downs 4x10
Hyperextensions 4x15

wed - legs
squat 4x10
Leg Presses 4x10
Seated leg extensions 4x10
Standing two-leg calf raises 4x10
Hammer curls 4x10
abs

thurs - arms
standing bumb bell curls 4x10
standing barbell curls 4x10
cable curls 4x10
hammer curls 4x10
skull crushers 4x10
Standing Tricep Extensions 4x10
Tricep Kickbacks 4x10
cable underhand pull downs 4x10

fri - shoulders
Barbell Shoulder Press 4x10
One Arm Side Laterals: 4x10
Standing Low Pulley Deltoid Raise:
smith machine shrugs 4x10
Seated Bent Over Rear Delt Raise 4x10

sat- rest

sun - legs again
 

ROCKEDUP

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My reason is that iv alway liked the lean look and for fitness modeling.

My workout:
all workouts are done heavy

mon - chest
flat bench 4x10
incline bench 4x10
decline bench 4x10
cable flys 4x10
pec deck fly 4x10
incline flys 4x10
dips 3x10 bodyweight
then abs

tue - back
wide grip pull ups 4x10
one arm dumb rows
bent over barbell rows 4x10
deadilft 4x10
seated cable rows 4x10
wide grip lat pull downs 4x10
Hyperextensions 4x15

wed - legs
squat 4x10
Leg Presses 4x10
Seated leg extensions 4x10
Standing two-leg calf raises 4x10
Hammer curls 4x10
abs

thurs - arms
standing bumb bell curls 4x10
standing barbell curls 4x10
cable curls 4x10
hammer curls 4x10
skull crushers 4x10
Standing Tricep Extensions 4x10
Tricep Kickbacks 4x10
cable underhand pull downs 4x10

fri - shoulders
Barbell Shoulder Press 4x10
One Arm Side Laterals: 4x10
Standing Low Pulley Deltoid Raise:
smith machine shrugs 4x10
Seated Bent Over Rear Delt Raise 4x10

sat- rest

sun - legs again
:eek:my god this is a SHITLOAD of repetitions!!!
 

Amazon Doll

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That's hopw I use to work out, just like you are doing and I never grew. I went to DC style and major changes. I know you are dead set on doing a cycle even though everyone is telling you not to, that's why I'm not even bothering.

So at least listen to some advice and change your routine so you can grow. Start reading stuff about DC. I'm no expert on it so I won't try to explain much, but what I did was:

Monday
Legs
Calves
Biceps

Wednesday
Back
Chest
Shoulders
Traps
Triceps

Friday
Legs
Calves
Biceps

The following week you start with the back/chest workout and do it twice, Mon & Friday. Legs get hit once that week on Wed. back & forth each week.

The key is low volume, heavy weights and slow form especially on the negative portion. I grew and was low calorie and was really impressed. I know there is more to it but thats it in a nutshell
 

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