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Clean Bulk - Good plan?

  • 02-04-2015 4:52pm
    #1
    DVDM93
    Banned (with Prison Access) Posts: 4,144 ✭✭✭


    Didn't know whether this belonged here or H&F, tried both.

    Male. 22 years old. 5'10". 10 stone/63.5 kg/140 pounds. Waist: 30" Chest: 36

    Played football up until I was 18/19 where I was 12 stone (stocky build) but gave it up due to work and college commitments and since then have been running. 10km-15km regularly, not competitivly, just keeping fit. I also cleaned up my diet, explains the weight loss.

    I'm skinny but very lean. A 'skinny six pack' type body. I'd like to start lifting which I'll be as good as new to. I'm hoping to bulk up in size with minimal fat gain (clean bulk)

    Nutrition; 3400 calories going by Scoobys Workshop Calorie Calculator. 6 meals a day. 40% protein 40% carbs 20% fats. 6 days a week I'll be eating food like chicken breasts, tuna, oats, sweet potato, brown rice, eggs, protein shakes, fage Greek yogurt, peanut butter, brocolli, mixed berries, etc... I'll be allowing myself a cheat meal. Maybe a pizza take away once a week or once every two weeks. I also drink when I go out. Once a week, twice at most at a push but rarely where I consume over 1000 calories from Buckfast, but that's all I'll drink.

    Supplements; whey protein, casein protein, creatine. Anything else advised?

    Workout plan; Ross Dickersons workout which is linked below. One of my friends at work uses it and has some great results from it. Anything else advised?

    http://www.bodybuilding.com/fun/fitness-360-ross-dickerson-training-regimen.html

    Where am I going wrong?

    I know this is a TLDR post so I'd really appreciate any advice, the smallest bit of guidance would be a huge help to me.


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