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Clean bulking: how does one go about it?

  • 23-08-2010 5:40pm
    #1
    Roger Marbles
    Registered Users, Registered Users 2 Posts: 208 ✭✭


    Right so being doing starting strength and made some nice gains. Going to do a cut for a few weeks to get the body fat down below 10%.

    Wondering about a number things:
    * how does one go about a clean bulk after this?
    * is there a particular carbs/protein/fat ratio that is most effective?
    * how many calories above maintenance should one go?


Comments

  • #2
    mloc
    Registered Users, Registered Users 2 Posts: 2,567 ✭✭✭mloc


    This is gonna be a can of worms...


    ...define "clean bulk"?


  • #3
    Frank Bullitt
    Registered Users, Registered Users 2 Posts: 12,526 ✭✭✭✭Frank Bullitt


    Clean bulk I imagine is gaining as much muscle with minimal fat.

    To be honest iv tried it and its quite hard, I did however find a diet that worked quite well as you could alter the portion sizes to fit your needs, in other words you could eat more carbs in meals to gain muscle but at the expense of gaining a bit of fat. I also found that it generally comes down to how hard you train as well while doing this.

    Diet:
    Breakfast= Bowl of porridge with 4 whole eggs and 2 egg whites
    Lunch= Red meat with Beans(sauce washed off)/Sweet Potato or Oats
    Snack= Cottage cheese with mixed nuts and figs/apricots.
    Dinner= As much leafy green veg as possible with fish or red meat
    Bed= Casein shake.

    It has enough variety in it and it does the job.


  • #4
    ray jay
    Registered Users, Registered Users 2 Posts: 881 ✭✭✭ray jay


    you could try this


  • #5
    Will Heffernan
    Closed Accounts Posts: 2,045 ✭✭✭Will Heffernan


    Roger Marbles wrote: »
    Right so being doing starting strength and made some nice gains. Going to do a cut for a few weeks to get the body fat down below 10%.
    Sounds good.
    Wondering about a number things:
    * how does one go about a clean bulk after this?
    Easy...1. Make sure you are meeting your basic protein, carb, fat requirements. 2. Then that you are meeting your training needs. 3. Make sure you are in surplus....you are just doing it while eating steps 2 and 3 eating brown rice and steamed chicken breast....while I do it while eating quarter pounders and drinking chocolate thickshakes....one isn't better than the other....it is just personal preference.
    * is there a particular carbs/protein/fat ratio that is most effective?
    Yes. Just made a note of it that I think G'em turned into a sticky...the actual numbers are dependent on your starting point...what your level of activity is like and then what your training frequency, type, duration and intensity is like....but easy enough to work out.
    * how many calories above maintenance should one go?
    1 calorie above maintainence for really slow bulking...1000 calories if you want to go a bit faster.

    Somewhere between the 2 should be perfect.


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