Help needed plzz clean bulk
Hey whats up guys so im getting ready to start my second cycle. I really need some help and advice on a diet plan and good healthy meals. I completed my first cycle and it wasnt as clean of a bulk as i liked i thought i new everything i needed to no and i was eager to jump into aas. This time im taking a whole different approach because i have learned so much from going thru a cycle. I have dropped like 10 pounds mosty fat getting ready for this cycle with a clean diet with eggs oats protein shakes lean meats brown rice whole grain past whole grain bread fruit vegatables cottage cheese greek yogurt. But i feel like im gettin tired with the same meals and i know how to eat meals with carbs you know it mixes your meals up one day u can use pasta next day brown rice sweet potatoes with meat all around my workouts I have a problem with meals at night time when u should be staying away from carbs basically its been the same type of meals for the last two months and as much as i am dedicated i feel like i might get tired of it unless i find new recipes and things to eat at night i either have turkey chicken or steak with some type of green vegetable and since its cold out i just cook the meat on the Forman grill and i gotta tell ya the meals are kinda bland. If any body has some good recipes and good ideas that have worked for you i hope you dont mind sharing and i also need help with what meals should i add carbs to my protein and what meals should i have healthy fats basically im thinken like meals 1-4 protein and carbs and meals 5-7 protein and healthy fats ?? Any advice would be greatly appreciated man i really wanna get this second cycle dialed in you know. We live and we learn with each cycle we do we get better and better. My goals are a clean bulk add as little of fat as possible i know its a bulking cycle so your bound to gain a lil fat but i wanna keep that to a minimum cycle is going to be test e 1-12 test p 1-4 and 13-15 masin eod 6.25
Pct 1-4
Clomid 100 100 50 50
Nolva 20 20 10 10
Masin 12.5 12.5 6.25 6.25
Im 5'8
190
Bf 14-17
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Keep dropping that fat with a clean diet BEFORE you cycle again. By what you told me in PM, I would say your BF is about 15%. If you're looking for a lean bulking cycle, then your pre-cycle diet leading into the cycle is going to be the most important piece of the puzzle here. My advice is to hold off on the cycle till you begin seeing results from the diet manipulation.
So you are 190lbs. 15%...well, this is kinda some guess work here...BUT I think your macros for leaning out pre-cycle should be around 285g protein, 100g carbs, and 100g fat(healthy fat!). Split all this between 7 meals. Eat the bulk of your carbs in meals 1-3. Once you cut off the carbs, except for some fibrous veggies and or leafy greens in the following meals(negligible carbs)...then you would want to begin adding some more fats to your meals. Me personally, if I am tending to continue eating leaner meats in the afternoon hours, then I like to add a scoop of almond butter/pb to a meal or two. So for example a meal could be: chicken, sauteed spinach OR steamed broccoli with a tablespoon of nut butter.
If I begin eating fattier red meats or fish, then I don't worry about the addition of more fats to meals and just keep it meat and veggies. I also like to eat some cottage cheese or ricotta cheese occasionally in the later PM hours due to the fat they contain, and also the type of protein(casein). That would mostly be meal 6...in my case meal 7 as I eat 8x/day. You are going to be eating the same foods more or less most of the time, so get used to it. Find some NO to LOW sodium spice mixes for grilling fish and chicken, they're out there. And set-up a cheat meal here and there...it's okay to do and actually it is good for you, keeps the metabolism on fire and it replenishes your glycogen stores/energy levels. Once every 7-10 days is good...it keeps you sane and happy too, lol
Come cycle time...bump up the protein to 1.5-2g per lb. of bodyweight, and you could probably take in 1g of carbs per lb. of bodyweight as well. Keep the fat the same. AND ALL THE OTHER principles I just layed out still apply...just continue forth with keeping your carbs in the first several meals and then replace them later with fattier meats or the nut butter.
Come to think of it though, depending on when you work out as well...you would be okay dumping some carbs in the system pre-work and post. I always tend to work out in the mornings, so it's easier that way. When you're leaning out though...I wouldn't concern myself with taking in carbs all crazy in the PM hours...just take them in as you would in the AM hours. The whole point of having some carbs in your system is to replenish your glycogen levels just enough to give you enough drive throughout the day and to power you thru a workout whether AM or PM. Later on when on-cycle and if you are working out in the PM hours, it's fine to dump 60g or so of waxy maize/dextrose, etc. in your post shake as your body will be craving some needed carbo nutrient...and it helps synthesize protein better anyway, OR so I have read!??!
That's about all I can think of right now. Criticism and/or additions are always welcome anyone
I used Hot sauce at the end of my EBC Run, but I really didn't find the foods too bland in the beginning due to the excitement. Like Cheat and Cleyon said you need to provide more info. Resting BMR, daily workload, current meal plan. All these pieces of information are tools to help you achieve your goals. Once you have your base nutritional needs and start your journey you will need to adjust as you gain weight through lean mass your caloric needs will rise slightly. you will have to adjust for this. As far as when you eat what macro-nutrients, your timing should be based on your daily work load and when you work out.
CleyonWith your BF%, I'd suggest you start your cycle with a cut diet, and adjust from there. What I mean by a cut diet is that you decrease (not eliminate) carbs, and adjust it every 7-10 days. If you want some in depth information post your daily meal plan, because we can't really help you without knowing that.
So have you done your macro calculations? And what's your resting body metabolism? This stuff might sound irrelevant but to do a proper lean bulk or cut while maintaining mass this is a staple to start your diet. Now as far as meals the most effective nutrition is usually the most boring or tasteless lol. But fr me ill try n give ya some ideas.