How Do I Go About Clean Bulking Properly?

Pumpatron · 06-19-2005, 04:02 PM

During my whole life of lifting I've not been following a strict diet and I feel I need to construct one now.

I'd like to clean bulk but the think is, I don't know where to start. For example, I don't know my maintenance calories & I don't know how many calories past maintenance I should be consuming in order to grow and put on little or no bodyfat.

I'd really appreciate some help on starting to clean bulk properly... Thanks, Pump!

P.s. I want to go out and buy everything I need tomorrow morning so I'm trying to learn as much as I can Today so that I can start clean bulking tomorrow.

P.P.s. My Stats are as follow: 17 years Old, 205lbs, 5,10"

Master Of Puppets · 06-19-2005, 04:17 PM

I quote from toughnuts on bb.com:

"I have just gotten through all 15 pages of this thread (took me awhile), and I have taken some notes. Correct me if I screwed up on anything...

-Cardio 30-45 min., on an empty stomach, low intensity on non-workout days
-Drink Green Tea
-Eat at least 2 grams of protein per pound of bodyweight
-Khan is a lean beef, chicken, tuna kind of guy.
-Fiber will keep your gains going more than you can imagine. (lol, yeup)
-Pre-workout I only endorse...Whey Protein, Oatmeal, Water in a blender.
-POST-LIFT IS WHEY, 50/50 mix of dextrose/maltodextrin, and creatine (if you have it)
-1 gallon of water a day (at least stay hydrated)
-Try avoiding carbs after 7:00pm (depends on the person)
-2 multi-vitamins a day (depends on the person)
-Have a big meal an hour or two later after post workout
-Do not mix carbs and fats in meals
-It is ok to have a cheat day/meal each week (I think for mental reasons, lol)

From US MUSCLE: Dextrose is for post workout. However, I'd more recommend
a 50/50 mix of dextrose/maltodextrin instead of dextrose by itself. After
training you need to restore muscle glycogen as quickly as possible and
catabolism is at a very high rate here so you're going to want some whey
in there too. 2:1 ratio of PWO carbs:whey is a pretty good guideline.
Then an hour later I'd have another low fat protein and carb meal."

Here's the thread that he summarized:
http://forum.bodybuilding.com/showthread.php?t=410108

Just post any other questions if ya need to.

MOP

**Trick D** · 06-20-2005, 12:31 AM

supposively 500 calories above maintence for a week will add a pound of weight. For a clean bulk, i eat 5-6 meals a day, with food that is more healthy. Eat steaks, chicken, sandwiches, potatoes, oats, etc instead of what I call a see-food diet, which is eating everything in sight. Get a whole lot of protein. This is a clean bulk. Also don't do cardio, that burns calories. Now if you are gaining "fat" or not lean muscle, then add some cardio.

Pumpatron · 06-20-2005, 09:51 AM

Thanks a lot for your replies... I know the foods I'm supposed to be eating now but apparently you must base your diet upon ratios such as 40/40/20 or 50/30/20 etc Meaning Carbs/Protein/Fat.

How would I do this?

Master Of Puppets · 06-20-2005, 06:35 PM

Quote:

Originally Posted by Pumpatron

Thanks a lot for your replies... I know the foods I'm supposed to be eating now but apparently you must base your diet upon ratios such as 40/40/20 or 50/30/20 etc Meaning Carbs/Protein/Fat.

How would I do this?

Organize your diet to fit those ratios. It doen't have to be exact, but try to get it close.

Pumpatron · 06-22-2005, 01:49 PM

Which would you say was the better ratio for bulking - 40/40/20 or 50/30/20?

Master Of Puppets · 06-22-2005, 08:06 PM

Quote:

Originally Posted by Pumpatron

Which would you say was the better ratio for bulking - 40/40/20 or 50/30/20?

I personally like a higher in fat diet, but that's me.It's recommended for clean bulking to have low carbs, moderate fats, and a hell of a lot of protein.

MOP

HAYWOOD JABLOME · 06-24-2005, 05:20 PM

You could also add in some more nutrient dense foods for pwo too. Dex/malto is not the be all end all for pwo.

chlaxman · 06-26-2005, 04:20 AM

I would suggest doing 2-3 days of HIIT cardio (sprints work best) during a clean bulk. It is great for keeping fat off as well as adding mass (yes it helps with gaining mass).

LatsMakeTheMan · 06-27-2005, 04:06 PM

I'm always somewhat confused at the bulking process because I'm an endo-meso. It seems that the "rule of thumb" for bulking is to eat as much as you possibly can. However, for someone like me who can eat most people under the table and still not be full, I question whether or not I'm overdoing it sometimes.

I've only ever bulked twice in my lifting career, and neither was for very long. The first time I gained about 30 pounds in 3 months, and the second time I gained about 20 pounds in 2 months. A decent amount of it was muscle, but there was a lot of fat as well. I'll be the first to admit that my diet was far from clean either time. (My problem is that I eat all the "good" stuff, then I also eat a lot of "bad" stuff on top of it). Also, I didn't do much cardio.

This fall, I'm going to attempt a true clean bulk. I'm going to try to replace some of the junk food with good, or at least decent bodybuilding foods. Also, I'm going to do more cardio. A lot of people think cardio is counter-productive on a bulk, but I think I need it. Hopefully I'll have better results this time.

HAYWOOD JABLOME · 06-27-2005, 04:51 PM

Quote:

Originally Posted by LatsMakeTheMan

This fall, I'm going to attempt a true clean bulk. I'm going to try to replace some of the junk food with good, or at least decent bodybuilding foods. Also, I'm going to do more cardio. A lot of people think cardio is counter-productive on a bulk, but I think I need it. Hopefully I'll have better results this time.

As you mentioned, I would suggest some form of cardio during your bulk, if you want to keep fat gains to a minimum. HIIT works well for sparing muscle. And keeping your diet mostly clean should also keep blubber to a minimum, depending on how much over maintenance cals you go.

LatsMakeTheMan · 06-27-2005, 06:31 PM

Quote:

Originally Posted by HAYWOOD JABLOME

As you mentioned, I would suggest some form of cardio during your bulk, if you want to keep fat gains to a minimum. HIIT works well for sparing muscle. And keeping your diet mostly clean should also keep blubber to a minimum, depending on how much over maintenance cals you go.

Thanks for the advice. I like doing HIIT, although I find it kind of hard to do it at the gym because the treadmills take too long to speed up/slow down. I suppose I could do it on a bike or something though.

I'm a real pretzel junkie, but maybe I'll try to replace my nightly pretzel binge with oatmeal. (I like oatmeal a lot, so it shouldn't be too bad.) My two favorite things in the world are lifting and eating like a pig. Sometimes they go well together, other times they don't. My diet's never going to be perfect, but I think if I can clean it up a notch or two, I'll be in good shape

06-19-2005, 04:02 PM	#1
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	How Do I Go About Clean Bulking Properly? During my whole life of lifting I've not been following a strict diet and I feel I need to construct one now. I'd like to clean bulk but the think is, I don't know where to start. For example, I don't know my maintenance calories & I don't know how many calories past maintenance I should be consuming in order to grow and put on little or no bodyfat. I'd really appreciate some help on starting to clean bulk properly... Thanks, Pump! P.s. I want to go out and buy everything I need tomorrow morning so I'm trying to learn as much as I can Today so that I can start clean bulking tomorrow. P.P.s. My Stats are as follow: 17 years Old, 205lbs, 5,10"

06-19-2005, 04:17 PM	#2
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,017 Recipes: 0 Rep Power: 47	I quote from toughnuts on bb.com: "I have just gotten through all 15 pages of this thread (took me awhile), and I have taken some notes. Correct me if I screwed up on anything... -Cardio 30-45 min., on an empty stomach, low intensity on non-workout days -Drink Green Tea -Eat at least 2 grams of protein per pound of bodyweight -Khan is a lean beef, chicken, tuna kind of guy. -Fiber will keep your gains going more than you can imagine. (lol, yeup) -Pre-workout I only endorse...Whey Protein, Oatmeal, Water in a blender. -POST-LIFT IS WHEY, 50/50 mix of dextrose/maltodextrin, and creatine (if you have it) -1 gallon of water a day (at least stay hydrated) -Try avoiding carbs after 7:00pm (depends on the person) -2 multi-vitamins a day (depends on the person) -Have a big meal an hour or two later after post workout -Do not mix carbs and fats in meals -It is ok to have a cheat day/meal each week (I think for mental reasons, lol) From US MUSCLE: Dextrose is for post workout. However, I'd more recommend a 50/50 mix of dextrose/maltodextrin instead of dextrose by itself. After training you need to restore muscle glycogen as quickly as possible and catabolism is at a very high rate here so you're going to want some whey in there too. 2:1 ratio of PWO carbs:whey is a pretty good guideline. Then an hour later I'd have another low fat protein and carb meal." Here's the thread that he summarized: http://forum.bodybuilding.com/showthread.php?t=410108 Just post any other questions if ya need to. MOP __________________

06-24-2005, 05:20 PM	#8
HAYWOOD JABLOME Pro Stature Join Date: May 2005 Location: Calgary Posts: 343 Recipes: 0 Rep Power: 93	You could also add in some more nutrient dense foods for pwo too. Dex/malto is not the be all end all for pwo. __________________ Homer: [drunk] "Look, the thing about my family is there's five of us. Marge, Bart, Girl Bart, the one who doesn't talk, and the fat guy. How I loathe him."

06-27-2005, 04:06 PM	#10
LatsMakeTheMan Pro Stature Join Date: Apr 2005 Posts: 185 Recipes: 0 Rep Power: 5	I'm always somewhat confused at the bulking process because I'm an endo-meso. It seems that the "rule of thumb" for bulking is to eat as much as you possibly can. However, for someone like me who can eat most people under the table and still not be full, I question whether or not I'm overdoing it sometimes. I've only ever bulked twice in my lifting career, and neither was for very long. The first time I gained about 30 pounds in 3 months, and the second time I gained about 20 pounds in 2 months. A decent amount of it was muscle, but there was a lot of fat as well. I'll be the first to admit that my diet was far from clean either time. (My problem is that I eat all the "good" stuff, then I also eat a lot of "bad" stuff on top of it). Also, I didn't do much cardio. This fall, I'm going to attempt a true clean bulk. I'm going to try to replace some of the junk food with good, or at least decent bodybuilding foods. Also, I'm going to do more cardio. A lot of people think cardio is counter-productive on a bulk, but I think I need it. Hopefully I'll have better results this time. __________________ Super Saiyan in training..... My MySpace account....come love me: http://www.myspace.com/eric2080

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06-20-2005, 09:51 AM	#4
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	Thanks a lot for your replies... I know the foods I'm supposed to be eating now but apparently you must base your diet upon ratios such as 40/40/20 or 50/30/20 etc Meaning Carbs/Protein/Fat. How would I do this?

06-22-2005, 01:49 PM	#6
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	Which would you say was the better ratio for bulking - 40/40/20 or 50/30/20?

06-26-2005, 04:20 AM	#9
chlaxman Pro Stature Join Date: Jun 2005 Location: Maine baby Posts: 560 Recipes: 0 Rep Power: 9	I would suggest doing 2-3 days of HIIT cardio (sprints work best) during a clean bulk. It is great for keeping fat off as well as adding mass (yes it helps with gaining mass).