My clean bulk diet

[BigMatt]

Breakfast:
-2 cup eggwhites
-1 banana
-1 cup(Dry) oatmeal
-14 walnuts
(84G Carbs, 24.2G Fats, 65.3G Protein)= 820 Cals


10:00:-1 scoop whey protein Isolate
-24 almonds
(24G Protein 14G Fats)


Lunch:-250G Chicken Breast
-0.5 Cup Brown rice(Dry)
-1 cup brocolli
-1 tablespoon of Olive oil
(78G Carbs,23g Fats, 62G Protein) = 780 cals



2:00:-1 scoop whey protein Isolate
-1 avocado
(24G Protein 25G Fats)




Diner:-340G Salmon
-1 cup brocolli
-0.5 Cup Brown rice(dry)
(78G Carbs, 13G Fat, 72G Protein)


265g Carbohydrates
257.6g Protein
97.9g Fat
=
2,971 Cal

How does this look?

 

[tenny]

looks pretty damn good.


but, just round out the damn numbers from now on.

 

[tjitsu]

Can you gain with that little food?

I eat 2,500kcal lifting days and im female 115pounds!

 

[BigMatt]

Can you gain with that little food?

I eat 2,500kcal lifting days and im female 115pounds!

Its 3000 Calories. I said Clean bulking, Im not going all out eating Burger king, ice cream and shit and im not on Gear. Im concerned about Cholesterol and tryglecerides.Thats why its all clean calories.

Anyway we see, my goal is too Slowly gain Muscle while staying lean.

 

[tjitsu]

Its 3000 Calories. I said Clean bulking, Im not going all out eating Burger king, ice cream and shit and im not on Gear. Im concerned about Cholesterol and tryglecerides.Thats why its all clean calories.

Anyway we see, my goal is too Slowly gain Muscle while staying lean.

Its all good, the food choices are good its a lot of clean food im just jelous thats all, sick of eating as I dont do the junk thing eithet!

 

[tenny]

Its all good, the food choices are good its a lot of clean food im just jelous thats all, sick of eating as I dont do the junk thing eithet!

post your daily meals....

ill bet you are off with your cal count...

or you are 3'9"

 

[tjitsu]

post your daily meals....

ill bet you are off with your cal count...

or you are 3'9"

Im 5'2" , I eat different most days but everything I eat I weigh so doubt im too off.

 

[big_rich]

Good diet bro. You can deffinately grow off thar diet. As long as you are in a surplus you can grow. Just have to adjust as you grow to compensate for the added muscle. I tend for bulking to shoot for one gram per pound of body weight 20% fats and the rest carbs.

 

[SRHealthTech]

need more quality of heat

 

[22-kDa]

Agreed with Big Rich

Thermodynamics needs to come first so ensure your in a caloric surplus then look into the composition of your macronutrients then get into nutrient density and nutrient timing. After a certain amount of kcals, the rules change meaning you can only eat SO much nutrient dense food (but it will vary from person to person and usually isn't until the 5,000-6,000 kcal mark)

 

[Jensen1995]

nice, just keep on and you well see the progress

 

[ronnieron]

You prob have another 10g pro in that 10am meal. Assuming you forgot to add pro from the almonds. 24 g pro seems like it would just be from the isolate

 

[thebigguy84]

Why Brown Rice? I hate it it's digestion sucks and it taste like cardboard. I personally go with Jasmine Rice Year Round even if I was competing. Do you have intra workout with HBCD and PEPTO PRO?

 

[n3mo0101]

Good diet bro. You can deffinately grow off thar diet. As long as you are in a surplus you can grow. Just have to adjust as you grow to compensate for the added muscle. I tend for bulking to shoot for one gram per pound of body weight 20% fats and the rest carbs.

You can definitely grow. I am 5'11" on a VERY similar diet and I grow. I have been consistently adding 1-1.5 pounds of lean muscle per month while slowly lowering my body fat. As long as you keep the food clean you will grow.

Calories are important, but just as important are where those calories are coming from. If you eat 3000 calories of empty junk, you probably won't grow. But if you are eating 3000 calories from nutritious sources packed with vitamins and micronutrients, maintaining hydration, and keeping protein intake where it needs to be, I see no reason why you can't gain.

I have had better results on my current diet of 3200 calories per day of CLEAN CLEAN food than I did eating 4500 cals of junk.

I would recommend you add more green vegetables to the meals you don't have any. minimum 1 cup broccoli or baby spinach with each meal.

Also, you can rotate your carb intake around your workouts. For instance, on squat and deadlift days you can handle more carbs because you are working huge muscle groups that will require a lot of carbs for recovery and muscle growth. On rest days and less intense days, you don't need as many carbs.