Clean Bulking-totally new to it-urgent help please.

Hi I would really like help about CLEAN bulking (great emphasis on CLEAN). I am TOTALLY new to bulking so please help me a bit.

MYSELF AND MY GOALS:

I am currently at 12% BF, 5ft 5" and I weight 147lbs. Im 18yrs old.
my goal-
I am trying to achieve 9-10% BF so as to have a visible six pack.
(this type of goal-



BUT before I need to bulk a bit since people recommended me to do so since 1. I want to be as big as those in the pics (im smaller right now)
2. I was told that cutting with a higher muscle mass is easier

1. ROUTINE HELP:

My previous routine was like this (more of a cutting aimed routine)

Sunday
Cardio (40-45mins)
Monday
Cardio (40-45mins) in the morning, Weights+abs 6-7 hours later
Tuesday
Rest
Wednesday
Weights+abs+cardio (15-20mins)
Thursday
Cardio (40-45mins)
Friday
Rest
Saturday
Weights+abs+cardio (15-20mins)

How do I change this routine like this If I am to bulk and NOT BECOME FAT.
Sunday
cardio 30mins
Monday
FBWO+abs
Tuesday
Rest
Wednesday
FBWO+abs
Thursday
Cardio 30mins
Friday
Rest
Saturday
FBWO +abs

MY DIET:

My calorie maintenance is 2600 cals daily. I have been mostly cutting eating about 2000 cals daily with very few carb intake (20% out of the whole 2000cals).

Now..are these figures right: (after loooking at bodyboulding.com ratios)

I need 3100+ cals daily to bulk (500 cals surplus from 2600)

Out of those 3000 cals I should devote:
at least 147g of protein
441g of carbs
72g of fats
-for how much time do I bulk? (weeks/months)
-are there any specific eating timetables I should see, as in waht to eat for breakfast, snacks,lunch, pre/post workout, and dinner?
- what types of carbs should I eat to bulk? (brown rice, oatmeals,whole wheat brown bread, but i think white pasta is "illegal" no?

any other questions I remember I will post them here..


ps: I dont use protein shakes/supplements right now.
 
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I have been reading carbs for bulking should be "unrefined/unprocessed starchy carbs". what are exactly these?


are THESE proccessed/starchy carbs:

white pasta
brown rice
skimmed milk
and these 4 cereals:

* Oatibix
* Oatibix Bitesize
* Oatibix Bitesize with Chocolate & Raisin
Special K cereal (40g serving - total: 200cals per serving (including 100ml skimmed milk)

(couldnt find a link or picture)
 
Why are you going to bulk if you want to lose bodyfat???

Also check out Special K, it has a lot of either fat or sugar, I can't remember which but check out the box. Try some Ultra Fine Scottish Oats with 1 pint of milk in a shaker.

I'd avoid the white pasta, and if you need help getting more protein in then a whey shake could be the answer. Get as much as you can from whole solid foods though.

Try plenty of eggs for more protein, yum yum!
 
I think he said he ultimately wants to get to 9-10% BF, but figures a bulk first is a good idea. I would have to agree. Getting to a low bodyfat can be hard if you are all skin and bones.

Anyways, I'm gonna throw out my suggestions. First, you have to ease up on the gaining fat worries. Trust me, I know how it feels. I was blubbery for most of my adolescent years, through HS, most of college. Up until a year ago, I was fat, and I finally lost 40 pounds of fat, and felt great. It took me a long time to WANT to bulk up, knowing that I would gain fat back. But once I accepted that, and knew that smart eating could limit the fat gain, everything was OK. That's where I'm at now, bulking, gaining muscle, and yes, gaining a bit of fat too. It's ok though, cutting the fat later will make the bulk worthwhile.

Good carbs to eat are oats, brown rice, sweet potatoes, veggies, and fruits. Eat plenty of carbs while bulking. I personally wouldn't mess with any cereals, I think raw oats are far superior just because they have not been processed like cereals have. White pasta and white bread would be the bad carb choices.

Some people don't agree, but I think it's easier to bulk when all you are doing is lifting. No cardio for me. Why? Because bulking has the purpose of building muscle. Anything that goes against that purpose is a waste of time, no? Sure, cardio is great for the heart, but so is weight lifting. I don't know about you, but my heart rate is way up there during an intense workout. When you do lots of cardio, you have to eat lots more to make up for it, and it can get a little difficult to track how many calories you need. Then you might end up not eating enough and not building any muscle (BAD), or you overcompensate for the cardio, eat too much, and get extra fat (ALSO BAD). The solution that worked for me, is to avoid cardio while bulking, and keep my calorie total pretty constant.
 
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I agree about oats, any processed cerials are bad whether they are marketed at being 'healthy' or not, they will be high in sugar which turn to fat quickly unlike the complex carbs in oats
 
ok Il stop cereals mate no problem. Il have a tuna toast instead as breakfast. I am trying to consume:
200g+ protein, 300g+ carbs, 75g fats.
Dont worry I just asked about the white pasta for curiosty, I eat clean all the time my friend. (no junk food,alcohol,white bread etc)

Today this is what I eat (1st clean bulking day). Please do correct me about food, or time of any particular food. thanks

6am woke up and had 1 banana
6.30-7am 30mins cardio jogging
7am- cup of skimmed milk
7.30am- brown rice with can of tuna+ 2 tomatos + 3 eggs
10am- 4 brown bread slices + 3 fat free cheese slices + 2turkey slices + special k bar
1pm- 1/2 chicken breast + some corn + yogurt
4pm- 1 fish portion + vegetable salad + 1tblsp olive oil
6pm- 1 apple + cup of milk
8pm- 2 pork portions (no fat), vegetable salad, 1 apple + 3 turkey slices and 3 fat free cheese slices

Total: 3724 cals (but I did 30mins cardio)
carbs- 451g
proteins-220g
fats- 110g

looking at the numbers I think I have to decrease carbs and fats a bit no?
ps: I will eliminate even that 1 bar per day of special k.


some side questions:

SOME QUESTIONS PLEASE-

-What do I do instead of cardio? Really, I love doing it especially now that Im limiting it to twice a week. I feel it awakens me up too..

-Are there any specific times when to eat fruit (bananas or apples) and bread? Since I am avoiding these from 4-5pm onwards...(except if i workout)

-Should I decrease calorie intake on rest days?
 
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Does this diet look good for bulking?

breakfast- 4 brown bread slices toast with some turkey and some cheese slices + apple + 3 eggs (2whites)
10-11am- vegetable salad with some meat/chicken/turkey
1pm- 1/2 chicken breast and some corn or veg salad
3pm- preworkout- banana
Workout
post workout- brown rice with can of tuna + cup of milk/protein shake
6pm- 3 egg whites + some turkey pieces
8pm- red meat (no fat) with some cheese

OR


breakfast- Wettabix oatmeals+apple+ 3 eggs (2 whites)
10-11am- vegetable salad with some meat/chicken/turkey
1pm- 4 brown bread slices toast with some turkey and some cheese slices
3pm- preworkout- banana
Workout
post workout- brown rice with can of tuna + cup of milk/protein shake
6pm- 3 egg whites + some turkey pieces
8pm- red meat/fish (no fat) with some cheese
 
thanks a lot.

today I had-

bf-oatmeal cereal + apple+ 3 eggs (1 white)
9am-Football
10am- 4 brown brea slices + 2 turkey slices and 2 fat free cheese slices
1pm- 2 ups of milk, can of tuna, yogurt, 5 cherry tomatos and fat free cheese slice
4pm-apple (was out couldnt eat anything else)
7pm- 1 chicken breast + vegetable salad with olive oil
10pm- 2 fish portions+ 1 turkey slice , 1 fat free cheese slice

cals: 2510, carbs 213g, prot 217g, fats 83g)
 
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what are your actual weights workout like at the moment. Also remember if you are clean bulking chances are that you are going to have to figure out what your maintenance calories are for your different days. As your rest days, cardio days and weights days are probably all going to have different maintenance calories levels make sure your diet reflects this especially if the bulk isn't going as cleanly as you wanted it to
 
what are your actual weights workout like at the moment. Also remember if you are clean bulking chances are that you are going to have to figure out what your maintenance calories are for your different days. As your rest days, cardio days and weights days are probably all going to have different maintenance calories levels make sure your diet reflects this especially if the bulk isn't going as cleanly as you wanted it to

My workout (will start split routine in the near future for more detailed exercises)

Chest- flat bench dumbbell press x 32 (4 sets of 8 reps)
*looking to improve my chest as it is the only part where I am not that happy with.

Shoulders- Military press x 32 (4 sets of 8 reps)
Shoulder shurgs (for traps) x 40 (4 sets of 10)

Biceps- Bicep curls x 32 (4 sets of 8 reps)

Triceps- Tricep extensions x 30 (3 sets of 10 reps)
Bench dips x 30 (3 sets of 10 reps)

Forearms- Reverse Curls x 30 (3 sets of 10 reps)

Legs- Dumbbell squats x 32 (4 sets of 8 reps)
Deadlifts x 32 (4 sets of 8 reps)
Lunges x 16 (on each leg) (4 sets of 4 reps per leg)
Calves lifts x 30 (3 sets of 10 reps)

Back- Bent over dumbbell row x 32 (4 sets of 8 reps)

obviously I start with the larger muscles and do the compounds first. takes me about 1 hour.

as for the abs I do the basic-

leg raises x 60 (reps of 20 per set),
weighted situps with the dummbell x 45 (15 reps per set) and some crunches
weighted side bends x 30 (15 per side)
oblique crunches x 40 (20 per set)
side jacknife (20 per side)

My 2600 calories is according to the Harris Genedict formula mate. I eat approx 3000 during my bulk. I dont eat them through junk food, chocolates, white bread/pasta etc and I dont take carbs late in the evening (except after workouts). But i usually finish my workouts always before 6pm maximum
 
Yesterday I had these..what do you think??

breakfast-small serving weetabix cereal + brown rice with can of tuna and 3 eggs.
10am- 4 brown bread slices with turkey and fat free cheese
3pm- banana+cup of milk
Fullbody workout +abs (1.30hrs)
post-workout- weetabix cereal + 2 whole chicken breasts
7pm- 2 turkey slices + 1 cup cottege cheese + yogurt

cals: 3265cals
carbs- 366g
prot- 282g
fats- 79g
 
Yesterday I had these..what do you think??

breakfast-small serving weetabix cereal + brown rice with can of tuna and 3 eggs.
10am- 4 brown bread slices with turkey and fat free cheese
3pm- banana+cup of milk
Fullbody workout +abs (1.30hrs)
post-workout- weetabix cereal + 2 whole chicken breasts
7pm- 2 turkey slices + 1 cup cottege cheese + yogurt

cals: 3265cals
carbs- 366g
prot- 282g
fats- 79g

You only weigh 147 lbs...why do you need so much protein...i.e 282 grams ?

That almost 2 grams of protein per pound of bodyweigft. At most, you only need about 1/2 that amount ...or 150 +/- grams of protein a day.
 
as for yesterday I eat (rest day)

breakfast-2 servings cereal (finished the packet off, not boing to buy any more cereal) + apple+ 3 eggs (1 white)
10am- 4 brown bread slices + 2 turkey + fat free cheese
1pm- 1/2 can of tuna , 1/2 chicken breast
3pm- banana,yogurt, 2 pork portions(no fat) ,large veg salad +olive oil
5pm snack- apple + 3 turkey, 3 fat free cheese, 3 cups of milk
dinner 8pm- 2 pork portions (no fat), 1 cup cottege cheese, small veg salad

cals: 3448
carbs- 341g
prot- 257g
fats-114g
 
tommorow i will weigh myself as soon as I wake up.

today I had:

breakfast- apple, 4 brown bread slices with turkey and fat free cheese,3 eggs (1 white) 3 cups of milk + banana.

10am- tuna can,tomato, 2 oatmeals

lunch- 2 pork portions (no fat) + 1 whole egg

4pm- FBWO +abs (felt great today)
post workout- brown rice with can of tuna, 2 olives and 2 tomatos.

8pm- 1 cup cottege cheese, 4 turkey slices, yogurt, 2 fat free cheese slices

=
2940cals

carbs-325g
prot- 273g
fats-64.5g
 
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snorkles I have also recently started bulking, and what I have noticed is that I eat a massive amount of food. After my 2 weeks of bulking, although I raised my caloric intake, I realized that I had not gained any weight, and am thinking that because I am eating more and more over the day, my metabolism has risen. This might also happen to you, so you might even need to raise your intake more. Just work from what your weigh in tells you. I personally think you are not eating enough, considering you are clean bulking

but thats just me.

keep at it brother
 
snorkles I have also recently started bulking, and what I have noticed is that I eat a massive amount of food. After my 2 weeks of bulking, although I raised my caloric intake, I realized that I had not gained any weight, and am thinking that because I am eating more and more over the day, my metabolism has risen. This might also happen to you, so you might even need to raise your intake more. Just work from what your weigh in tells you. I personally think you are not eating enough, considering you are clean bulking

but thats just me.

keep at it brother

I am feeling quite satisfied all the time though. I will see how it goes for the first few weeks and Il give you a call mate. thanks
 
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