Clean Bulk Meal Plan
Age 43
Height 178
Weight 98,5Kg @ 9,2% (Measured by Dexxa Scan)
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
High Carb Low Carb High Carb Low Carb High Carb High Carb No Carb
Weeks 1 and 3
LC
Meal 1 - 375 g - Egg whites, 55 g - Oats, 70 g - Peanut Butter, 3/4 cup - Cucumber
Workout
Meal 2 - 2 scoops - Whey protein, 90 g - Oats
Meal 3 - 240 g - Cod, 70 g - Almond Butter, 3/4 cup - Brussels Sprouts
Meal 4 - 135 g - Lean Beef, 75 g - Pistachios, 3/4 cup - Tomato
Meal 5 - 135 g - Lean Beef, 45 g - Olive Oil, 3/4 cup - Brussels Sprouts
Meal 6 - 2 scoops - Whey protein
HC
Meal 1 - 385 g - Egg whites, 90 g - Oats, 10 g - Almond Butter
Workout
Meal 2 - 2 scoops - Whey protein, 90 g - Oats
Meal 3 - 165 g - Chicken, 90 g - Quinoa, 10 g - Almond Butter, 3/4 cup - Broccoli
Meal 4 - 95 g - Salmon, 95 g - Basmati Rice, 10 g - Peanut Butter, 3/4 cup - Broccoli
Meal 5 - 2 scoops - Whey protein, 435 g - Potato, 10 g - Peanut Butter, 3/4 cup - Zucchini
Meal 6 - 140 g - Lean Beef, 435 g - Potato, 10 g - Pistachios, 3/4 cup - Broccoli
Weeks 2 and 4
LC
Meal 1 - 375 g - Egg whites, 260 g - Potato, 60 g - Pistachios, 3/4 cup - Tomato
Workout
Meal 2 - 2 scoops - Whey protein, 95 g - Wheat Pasta
Meal 3 - 135 g - Tuna, 40 g - Wheat Pasta, 40 g - Olive Oil, 3/4 cup - Broccoli
Meal 4 - 165 g - Chicken, 40 g - Olive Oil, 3/4 cup - Broccoli
Meal 5 - 2 scoops - Whey protein, 55 g - Almond Butter, 3/4 cup - Cucumber
Meal 6 - 135 g - Lean Beef, 55 g - Peanut Butter, 3/4 cup - Zucchini
HC
Meal 1 - 2 scoops - Whey protein, 90 g - Quinoa
Workout
Meal 2 - 2 scoops - Whey protein, 95 g - Basmati Rice
Meal 3 - 165 g - Chicken, 435 g - Potato, 20 g - Peanut Butter, 3/4 cup - Broccoli
Meal 4 - 95 g - Salmon, 95 g - Basmati Rice, 15 g - Olive Oil, 3/4 cup - Zucchini
Meal 5 - 140 g - Lean Beef, 95 g - Basmati Rice, 20 g - Pistachios, 3/4 cup - Tomato
Meal 6 - 165 g - Chicken, 95 g - Basmati Rice, 3/4 cup - Broccoli
This should do the trick towards to 105-110kg?
- Bookmark
- 0
- 0
Just an update
Current weight 105k @ 9,9% measured on Dexa
Seems like I respond really good with this plan
From Next week will be upping calories by 10%
Updated photo here
https://www.eroids.com/pics/bulking-update-progress
dropdzzAre you alternating low and high carbs daily?
Yes im very sensitive to carbs as I gain fat very easy
The only way to bulk minimizing fat gain is to alternate from no to high every day
dropdzzI do something very similar but not daily.I stay in ketosis for four days and then carb load for three.I usually only get about thirty grams of low glycemic carbs a day for the low carb days but get lots of healthy fats.Those days I do plenty of cardio.I then do my bigs three days in a row while carb loading.Little or no cardio on the carb loading days.Those days I get anywhere fro one hundred and fifty to two hundred grams of carbs on those days.I also don't worry too much about the glycemic index of those carbs but still usually don't do too much sugar.I am interested in how you are using glucophage.
850MGX3 every day even on low/now carb days i get no hypo from it so its fine and i enter in ketosis (tested with ketosticks) very fast)
It looks like you got a bunch of great feedback. You gotta post some results!
I'm updating with photos results are clearly seen there especially on the yesterday photo vs the starter one
Seems like a strange way to bulk to me. First time I have ever heard someone trying to induce ketosis for a bulk. Stick with the proven methods instead of monkying around with what you have posted there. These are the two best methods for what you are trying to do. Pick one that appeals to you and roll with it. They both work.
https://www.eroids.com/forum/general/general-talk/the-key-to-quality-mas...
https://www.eroids.com/forum/general/general-talk/i-know-my-tdee%E2%80%A...
so far it seems it's working (weekly cals in > weekly cals out) But thanks I will research on the links you provided because every help it counts !
Looks promising...at a glance..nice. What's it add up to? And make sure and titrate macros as you grow.
Sorry but what do you mean?
When your weight increases during your cycle, you should recalculate your BMR with the new number.
Currently these are 3600 cals i will recalculate when i stop gaining weight.
Macros are 50C/30P/20F on High Carb and 10C/30P/60F on LC using Glucophage to enter Ketosis faster on LC/NC Days
Those macros numbers look low to me...
Your macros...when you add up the protein, carbs and fat, what does it add up to on a daily basis...