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

[snorkles]

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-
http://img259.imageshack.us/my.php?image=sbgbd35136702ns0.jpg
http://data-allocine.blogomaniac.fr...700973253742/img/1178889584_paul_walker_1.jpg

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 shakessupplements right now.

 

[b fold the truth]

147 g protein? I'd increase that to at least 200 if it were me.

 

[snorkles]

147 g protein? I'd increase that to at least 200 if it were me.

yesyes I thought about it. Id increase it to 200g and decrease a bit the carbs as I have to fit in those numbers in 3000cals.

 

[snorkles]

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 http://www.weetabix.co.uk/brands/oatibix/oatibix/(
* Oatibix Bitesize :: The Weetabix Food Company
* Oatibix Bitesize with Chocolate & Raisin :: The Weetabix Food Company
Special K cereal (40g serving - total: 200cals per serving (including 100ml skimmed milk)

(couldnt find a link or picture)

 

[jiggagold]

get rid of the pasta, replace the cereal with oatmeal, brown rice is good for post workout or sometime around the afternoon b4 workout, whole wheat pasta is best bet if ur a fan of pasta, stay away from bread, whole wheat tortillas are a good replacement for bread, make sure they have a lot of dietary fiber in them, other good carbs would be yams, vetchables, bananas are good especially pre and post workout,

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 http://www.weetabix.co.uk/brands/oatibix/oatibix/(
* Oatibix Bitesize :: The Weetabix Food Company
* Oatibix Bitesize with Chocolate & Raisin :: The Weetabix Food Company
Special K cereal (40g serving - total: 200cals per serving (including 100ml skimmed milk)

(couldnt find a link or picture)

 

[Sim882]

For your carbs,
your best bet are:
- for grains: oats, barley, quinoa, corn; wheat and whole wheat pasta 2nd tier but fine for bulking.
- for veggies: sweet potatoes, yams, green peas, pumpkin, white potoato,
- any legume, other than soy bean, which should be restricted to smaller quantities (estrogenic) and is has more protein than carbs.
- fruit and milk carbs are simple sugars, so some would advise moderation here, because significantly they replenish liver glycogen as opposed to muscle glocogen. However, milk is highly anabolic and is a useful for bulking, and when bulking, I didn't find consuming 2 litres daily to make me fat .

 

[snorkles]

so during bulking I should avoid: brown bread, brown rice, white pasta, cereals/oatmeals which I posted in those links?

arent brown rice and brown bread not fattening?

 

[STUNNAMAN]

so during bulking I should avoid: brown bread, brown rice, white pasta, cereals/oatmeals which I posted in those links?

arent brown rice and brown bread not fattening?

brown rice and 100% whole wheat bread are great during bulking
just don't eat them right before going to bed... if you are going to have carbs later in the day try to make them veggies.

 

[NJL52]

Just my suggestion but I'd go with a bulk/cut cycle rather then clean bulking. Way too many people tend to under-eat while on a "clean" bulk and end up just wasting time. 8 times out of 10 you will end up being stronger/leaner after a bulk/cut then a simple clean bulk.

 

[Sim882]

so during bulking I should avoid: brown bread, brown rice, white pasta, cereals/oatmeals which I posted in those links?

arent brown rice and brown bread not fattening?

Brown rice is good, although rice is very overrated in terms of nutritional density, but from a body composition perspective its slow absportion rate is good (I forget about it).

Brown bread is normally low in wholegrains (check labels). White pasta is highly processed. Neither of these foods contains much soulble fibre. But given your bulking it is fine providing your macros are in check (i.e., not in excessive calorie surplus). These are what Tom Venuto describes as B grade carbs - good, but not carbs for cutting, but fine for bulking

 

[snorkles]

ok man thanks.
so what are the BEST carbs for me not to gain fat

how are raw otas? since I cannot find excpet those of Wettabix companies...

 

[snorkles]

ps: checked my brown bread nutritonal info:

100g contains:

208 cals
protein 8g
carbs 41g (sugars: 2.2g)
fats 1.5 (saturated (0.0g)
fibre 4.4g
sodium 0.3g

thanks..

 

[Sim882]

Brown rice (raw) is 77% carb, 4% fibre, 3% Fat, 8% Protein.

It is low GI (50) and low in sugar, which is why I said its good as far as body composition.

However, it is not that nutritious in terms of vitamins and minerals (a 2.8 out of 5 for nutrition density at nutritiondata.com, compared to say 4.5 for sweet potato, 4.1 for oat bran, 5 for pumpkin and green peas, 3.4 for white potatoes, corn 3.1, and above 4 for most variety of beans)

These scores are just based on vitamins and minerals, not GI or protein or omega 3, so I'm not suggesting they're a conclusive guide to how good the food is.

Personally, the reason why I don't eat rice is because to make it taste good you have to add "bad" stuff. Sweet potato and pumpkin naturally taste great, and oats taste good with cinnanon and protein powder.

Eat the rice if you want to - there is much worse

ps: checked my brown bread nutritonal info:

100g contains:

208 cals
protein 8g
carbs 41g (sugars: 2.2g)
fats 1.5 (saturated (0.0g)
fibre 4.4g
sodium 0.3g

thanks..

 

[deathdroprob]

Yeah, so youve made your thin, so Youll need to Stop that cardio,.
Eating clean whilst being thin should be more than satifactory for clean bulking.

BTW your from Malta (Seing your flag) Thats cool, all my falimies from there my last names Pace. whats yours?

 

[snorkles]

Brown rice (raw) is 77% carb, 4% fibre, 3% Fat, 8% Protein.

It is low GI (50) and low in sugar, which is why I said its good as far as body composition.

However, it is not that nutritious in terms of vitamins and minerals (a 2.8 out of 5 for nutrition density at nutritiondata.com, compared to say 4.5 for sweet potato, 4.1 for oat bran, 5 for pumpkin and green peas, 3.4 for white potatoes, corn 3.1, and above 4 for most variety of beans)

These scores are just based on vitamins and minerals, not GI or protein or omega 3, so I'm not suggesting they're a conclusive guide to how good the food is.

Personally, the reason why I don't eat rice is because to make it taste good you have to add "bad" stuff. Sweet potato and pumpkin naturally taste great, and oats taste good with cinnanon and protein powder.

Eat the rice if you want to - there is much worse

No no man! dont worry I dont add bad stuff to the rice! my favourite rice recipe is quite healthy and simple: 1 tablespoon olive oil, 2 tomatoes and a can of tuna. that's all and I love it!!

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 stop eating cereals?

-Should I decrease calorie intake on rest days?

deathdroprob cool! mine is Attard.

 

[deathdroprob]

hehe yeah Malta sure is a cool place, nice food.
If it were me in your shoes I wouldnt do any cardio at all.
BUT If its somthing you enjoy, by all means do it, but try to limit it. If its getting your heart-rate going that excites you, try doing a giant supersetted work out, or leave very little rest time inbitween sets. (alot of Wrestlers do this, because they are short of time)

 

[snorkles]

yes I like to rest for maximum 30-40seconds between sets and I feel more stressed out after. I like it