EvanScottie's picture
EvanScottie
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Having trouble figuring out my clean bulk

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Recently off a 3 month cut and want to hop straight into the bulk but I want to prevent gaining as much body fat as possible while putting on as much size as I can in 3-4 months. What foods should I eat and what foods should I avoid? I’m 5”6 and recently cut down from 165 to around 155-150 and 25% to 12%(Pics related). I’ve been running test E 500mg/wk and tren E 250mg/wk at 1500 calories 200g protein. How many calories should I be consuming now as well? Any help or advice would be great!

Bearded_muscle's picture

Get off the tren. You do not need it. Tren is for when you’re huge as hell and you just want to hold onto your massively freakish gains while you diet down to 4% to scare the shit out of everyone around you. Is that you? No.

Solid test base, a little primo, ramp as necessary. Calories should be determined by your current intake and bumping from there. I would advise you spend the next 5 years growing tbh. Any way I can help just ask.

Jameshobbis's picture

+++++

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Jameshobbis's picture

Set a plan, set up your macros, see how you progress and adjust accordingly. Do not add in anymore gear until you are making progress and commit to your goals. Without knowing your output, how hard you train, how regular you train noone can tell you how or what to eat as anyone could just pluck any number out of the air but if you start your macros at roughly 40%c, 40%p, 20%f then adjust accordingly as stated above

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Jameshobbis's picture

I dont get how people just hop on gear without any planning in advance! Seems to be the new norm lately. Before any cycle I set out my plans set out my macros set out my output monitor all my fluids then when every single thing is set and in place the drugs then get added in but nowadays its like everyone just jumps on with no planning what so ever and hope for the best.

These are the basics my guy!!

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anvil's picture

Sad thing is I have the next 52 weeks already set to go....my life rinse and repeat.

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Jameshobbis's picture

Which is the way it should be brother. I literally have my holiday booked for 2 weeks then have my next 18 months planned out, training cycles, macros set, gear cycles set out, shows planned. Alot of guys just hop in to this game like headless chickens and it blows my mind haha

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Chad P's picture

It’s because they think gear is magic and they are gonna morph into their fave social media fitness influencer. Muscle is gonna pack on. Fat is gonna melt off. Bitches are gonna line up. They’ll be on stage by the end of the first cycle.

anvil's picture

Yeah I wish I had people to get me rolling earlier in my journey like this community. I will advice the best I can and let the pictures speak louder then the text we type..as I know you do.

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Rosschestzip's picture

I know man, I wasted like 5 years just fucking my liver, hormones and skin up. And like two weeks on here whipped me into shape. I already knew a lot of the factual stuff, from all
my own research but the real world application is entirely different and that info is invaluable and can’t even be read up on. I think that’s why a coach is still beneficial even to a guy who’s practically an expert himself.

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EvanScottie's picture

I had a plan set for my cut and that went great. Yes, I should’ve planned ahead for the bulk but I didn’t but I didn’t go in absolutely clueless

anvil's picture

Decide what you want, either build up or lean down. You don't to running bulk into lean at that weight, unless your goal is to be 150lbs.And something is really wrong in how you are figuring your bf%.if you weight 165 at 25% meant you have 41.25 lbs of fat, but you lost 10lbs and that cut you BF in half? I am very confused, but most likely because you higher than 12% in this photo. I can help you out, just FR me and we can get you rolling.

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EvanScottie's picture

And I want to bulk up, just do it the right way. As clean as possible while trying to get 3000-3500 calories

EvanScottie's picture

I’ve hopped on an in-body scan weekly for the last 3 months. Started at 25% 165 and dropped to currently 12% around 150-155 ish while building a considerable amount of muscle. Can post my results if needed but that’s the FR brother

anvil's picture

I am not sure that scale is accurate my guy, you had 41lbs of fat lost 10lbs and and halved you're bodyfat. which would mean give or take you lost around 20lbs of fat. I am just saying I am at 14% (possibly higher) and you are not leaner than I. Friend request FR

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Rosschestzip's picture

It would mean that he also gained like 15 pounds of muscle while dropping about 23 of fat. Because he had 40 pounds of fat to start and then 18 when he finished but only lost 10-15 pounds so ya like 12 pounds of muscle gained while dropping the difference in fat. Would be insanely difficult, maybe even impossible.

Also my math maybe wrong, or it may not even work that way lol

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anvil's picture

Me do best math me can...

Yeah I am going with what you said because I am not gonna even go further than that. Bro looks good at what he has going I just wanted to give the best assessment I could. At 12% I see veins everywhere. But not every body is the same.

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Chad P's picture

It’s because you have a lot of dense, mature muscle packed on. I’m only mid 190’s but even at around 15% BF, i stay pretty vascular, especially through my upper chest/shoulders/arms. I got down to about 10% 2 summers ago and had veins blasting out everywhere, no matter what i did looked like a full blown gym pump. It was cool but I didn’t like being that light (192 to 177). I’ll be about 188/189 by mid summer and maintain til fall.

anvil's picture

I told you that's why your my guy pure savage. I can't take any dht derivatives except primo. I been down to 10% also last summer but my 14 yr started punking me.and pushing me around at 225...so I ended that. Lol

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Chad P's picture

Brother that’s hilarious. Exactly what I went through! The younger guys on the crew were obsessed with the fact they weighed a few lbs more than me. The boss’ son is 25 and roughly about my size but a little taller. We get along good but the competitive banter is definitely there when it comes to the gym aspect. I’ll work laps around him on the job site.

anvil's picture

I will not be less than 230lb LOL. I love it brother, this is the only place we could be sharing these stories.

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Rosschestzip's picture

Lol right? “Normal” people would think there was something wrong with you if they heard you say “my kid punked me cus I was on a diet and weighed 225” they’d be like wtf is wrong with this dude. But we know exactly what your talking about lmao

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anvil's picture

Right, the this brotherhood of iron..nobody in the outs gets us. Lol

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Chad P's picture

“AlL yOu Do Is WoRkOuT!!!”

Rosschestzip's picture

Lol me too those are some numbers I pulled out of my ass lol

But me at 14% would look like that, I’m not veiny at alllll. 12? Idk I don’t think I’ve ever gotten that lean so maybe that’s when they’d pop. This summer I should try getting there tho

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anvil's picture

What is your guess on mine?

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Rosschestzip's picture

I’d say somewhere like 11-14%??But people hold it differently so it’s hard to tell, especially without seeing the stomach straight on. That’s a hard picture. Your veiny as hell tho, so I hope my guess isn’t to far off and insulting

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anvil's picture

That's what I got on the caliper , average of 14%. But I'd rather guess high then low. The photo from October I was slightly leaner.

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NWApatches's picture

Smash red meat, chicken, oats, yogurt, fish. Stay away from fruit roll ups, I just ate 6 in a row. I just killed 6 feet of fruit roll ups. I never really got like what a clean bulk is

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SeeOhShow's picture

There’s only one way to count how many fruit roll ups you ate, and that is by the box. Not my fault they fucked up the serving size info on the outside of it.

NWApatches's picture

The heartburn after 6 is killer. My minds telling me the only cure is to eat more. Gaaawwwwd damn those things are supah fiyah

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SeeOhShow's picture

Well I can proudly say if you start eating 8-10+ on one sitting it turns your crap straight green. Same with gushers. I’ve gone through one of those “value packs” you can get at Kroger/Walmart in one sitting. I think that’s 24 packs? I have an insane sweet tooth. I think I ran 10 miles the next day to justify the damage I did to myself then haha…

NWApatches's picture

Fucking gangster. I aspire to be like you

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EvanScottie's picture

They’ve actually been in the pantry waiting on me haha

Rosschestzip's picture

Check again mofo, them shits is GONE SON!!

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NWApatches's picture

Are you running tren enanthate currently?

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EvanScottie's picture

Yes, still at 250mg/wk