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jd_uk

jd_uk

New member
Ok, I'm posting this here because last week i got absoloutely no replies in the diet board which seems to be dormant.

I'm curently trying to create my diet for the summer in which i want to gain about 14lbs (mostly muscle, little fat).

So I want to design a clean bulking diet. I'm currently 150lbs at about 12%bf and 5' 10", I'm naturally skinny but hold fat around my waist and the reason i want to bulk cleanly is because i want to keep my waist size from increasing and also i want to stay healthy (ive been eating junk for way too long).

So broly's ...what would be a good composition of protein/carbs/fat for a clean bulk?

Also, If anyone has some sample diets then they'd be much appreciated.

Thanks.
 
hey chewy you wouldnt be able to help anyways so dont post. LOL!! hey bro your small enough. just eat anything in site man. gain some weight. lots of meat,fish,chicken and anything else that has protein. eat potatoes,rice etc for carbs. just eat and that is the key.
 
please go to the diet board, and read the first two pages. at least one person will have addressed this topic already. just eat. eat. and eat. and work out.
 
You should insist in the diet board, this thread is going to be lost in a day time, things move to quick in chat room.
I used Tom's diet as a reference, try to find it. It's clean and good. I am having good results.

Cheers.
 
wootoom said:
hey chewy you wouldnt be able to help anyways so dont post. LOL!! hey bro your small enough. just eat anything in site man. gain some weight. lots of meat,fish,chicken and anything else that has protein. eat potatoes,rice etc for carbs. just eat and that is the key.
Click to expand...


Well like i said, eating everything in sight is what i don't want to do. I know it seems difficult to believe with me being only 150lbs but i don't want to gain any more fat which i have done over the last few months by 'eating everything in site'.

I WANT TO BULK CLEANLY. Thanks for taking the time to reply though.
 
what is your calorie intake like right now?

Go back to the diet forum and bump your thread. I'll go over there later and look for it and will respond there.
 
you didn't look very hard on the diet board

I have answered this question on there about 10 times.. yesterday

these guys aren't really jerks they are just pack wolves sometimes they attack me for eating the wrong pizza too

I know you posted but you need to read some over there too, if you had asked a question that wasn't already answered we would have responded for sure
 
Wish I could help more bro. I know how it feels. I CAN tell you to definately get protein in every single meal and if you can have carbs with the pro and fat with the pro in seperate meals. Try and stay away from fat/carb only meal.

Try to get most of your carbs around your workout, directly after have a fast acting carb such as Dextrose or maltodextrine which alot of people like along with a whey shake. Then an hour or 1.5 later have a solid meal with carbs and protein again. These 2 meals should contain no fat.

good sources of carbs, brown rice, oatmeal, sweet potato, wheat bread...

protein, chicken, chicken, chicken, steak, fish (fat as well)

a lot of people have all natural peanut butter. you can look into that.

Also, flax oil for the fat. There are others like Udo`s choice oil which is a good blend of what you need for fats.

That`s just a few things that I know which will get you started at least. I barely get by myself with this stuff. Just find what works for you with trial and error. Get your bodyweight and see what protein ration you need like 2 grms/pound of bodyweight, for example or 1.5 grams...etc... then get the other ratios from there but stay with the carbs around workouts and you should be fine.

I think you can go as high as 17-20 cals per pound of BW.

carbs=4 calories per gram

protein=4calories per gram

fat =9calories per gram good luck maybe someone can correct any mistakes I may have made . definately will help for now. Good luck
 
okay so here's what you can do

eat eat eat and sit infront of your computer like lot of this people here and be fat. But you can always call yourself thick to ease the pain.

you can eat eat eat and do some some type of sport activity and work out and slowly you'll get bigger, leaner and meaner

you can also take steroids and you'll gain that weight in no time, once again what lot of vets on this board have done/still doing it. I hardly think some of them even work out.
 
gonelifting said:
Wish I could help more bro. I know how it feels. I CAN tell you to definately get protein in every single meal and if you can have carbs with the pro and fat with the pro in seperate meals. Try and stay away from fat/carb only meal.

Try to get most of your carbs around your workout, directly after have a fast acting carb such as Dextrose or maltodextrine which alot of people like along with a whey shake. Then an hour or 1.5 later have a solid meal with carbs and protein again. These 2 meals should contain no fat.

good sources of carbs, brown rice, oatmeal, sweet potato, wheat bread...

protein, chicken, chicken, chicken, steak, fish (fat as well)

a lot of people have all natural peanut butter. you can look into that.

Also, flax oil for the fat. There are others like Udo`s choice oil which is a good blend of what you need for fats.

That`s just a few things that I know which will get you started at least. I barely get by myself with this stuff. Just find what works for you with trial and error. Get your bodyweight and see what protein ration you need like 2 grms/pound of bodyweight, for example or 1.5 grams...etc... then get the other ratios from there but stay with the carbs around workouts and you should be fine.

I think you can go as high as 17-20 cals per pound of BW.

carbs=4 calories per gram

protein=4calories per gram

fat =9calories per gram good luck maybe someone can correct any mistakes I may have made . definately will help for now. Good luck
Click to expand...


Thanks a lot, was helpful.
 
Swiftme said:
eat eat eat and sit infront of your computer like lot of this people here and be fat. But you can always call yourself thick to ease the pain.

you can eat eat eat and do some some type of sport activity and work out and slowly you'll get bigger, leaner and meaner

you can also take steroids and you'll gain that weight in no time, once again what lot of vets on this board have done/still doing it. I hardly think some of them even work out.
Click to expand...
LOL - good post - green for you... but remember a lot of the time juicing doesn't mean bigger...


gonelifting said:
blah...
blah...
blah...
blah...
Click to expand...
dude wtf is this? why did you type all that out - let him search like eveyone else and get bak to making stupid threads for us to mess around in...

jeez
 
Another question...this time about training. But it's a discussion based question so belongs in C & C!

Do squats and deadlifts give you a large waist...honestly. Now i know everyones gonna flame the hell out of me for this but I think maybe they do. I think it was AAP that said he didn't do dealift because it increases your waist size.

I've been doing squats and deadlifts for the last 6 months btw so its not that I dont like doing them.
 
jd_uk said:
Another question...this time about training. But it's a discussion based question so belongs in C & C!

Do squats and deadlifts give you a large waist...honestly. Now i know everyones gonna flame the hell out of me for this but I think maybe they do. I think it was AAP that said he didn't do dealift because it increases your waist size.

I've been doing squats and deadlifts for the last 6 months btw so its not that I dont like doing them.
Click to expand...

muscle will add an inch or 2 maybe if you get much stronger
 
Last edited:
Bran987 said:
jeez gonelifting typed all that out for you and you're an alter>?
Click to expand...

lol wtf?

If you mean that I've had a different username before then yes i have, but that's because i got locked out of my old one after a couple of weeks of inactivity.

GL's post helped me a lot.
 
I changed what I wrote because I thought better of it

seems like you were trying to stir something up

I replied, sorry
 
You should stop deadlifting and Squatting after you`ve reached 260 pounds in body weight. Then you can decide for yourself.
 
gonelifting said:
You should stop deadlifting and Squatting after you`ve reached 260 pounds in body weight. Then you can decide for yourself.
Click to expand...


I dont want to get to 260lbs. I'll be happy with a lean 180lbs which of course a long way off yet.

My main goal is to be healthy (I don't see being 260lbs on my small frame as being healthy whether its muscle or fat), and to look decent at the same time.
 
i mean eat everything in site. so that means have a steak in front of you,have a chicken in front of you. have all the good foods in front of you. geez if you got junk food in the pantry throw it out. clean bulking is what i do. just givin advice.
 
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