Hi guys - I have just started my first real “bulk” this week after a cut of about 12 weeks, which brought me down to about 10-11% BF (just my estimate - I can see my 8-pack but there is still a tiny fat layer on top of my abs - i.e. I’m not quite “ripped” yet).
Anyway, since this is my first time bulking and since I dont want to gain a ton of weight/BF (it was really hard getting it down to about 10%ish…) I tried to set up a “clean bulking diet”. Please let me know what you think and whether I should make any changes given that my goal is maximum gains with minimum fat gain.
About me:
6 foot 2 tall
162 lbs
10-11% BF
endomorph (I believe - I’m not scrawny but I did not have an especially muscular physique before I started training either…)
Maintenance: 2600-2700cal/day (incl. burn from lifting/cardio sessions)
Heavy lifting days: 5
Cardio days: 20min. on each non-lifting day (about 300cal burn per session)
Diet:
7am - Breakfast
- 6 egg whites
- a few strips of Turkey bacon (about 60cal worth)
- 1 cup oatmeal
- handful blueberries
- 1 glass milk (8oz)
- small protein shake (casein protein)
Total: ~600cal
10am - Snack 1
- white chicken meat
- small cup veggies
- 1 medium sweet potato
Total: ~ 280cal
12:30pm - Lunch
- white chicken meat
- small cup veggies
- large bowl of broccoli/cauliflower (~200cal worth)
- 1 medium sweet potato
Total: ~ 600cal
3:30pm - Snack 2
- white chicken meat
- small cup veggies
- 1 1/2 cups of brown rice
Total: ~ 600cal
5:30pm - Pre-workout meal (heavy lifting 45-60min.)
- 1/2 cup of apple sauce
Total: ~50cal
6pm-7pm - During-workout shake
- large casein protein shake
Total: ~ 120cal
7pm - Post-workout meal
- large casein protein shake
- 1 banana
Total: ~ 200cal
7:30pm - Dinner
- white chicken meat
- small cup veggies
- medium bowl of broccoli/cauliflower (~100cal worth)
- a few strips of Turkey bacon (about 60cal worth)
- 4 egg whites
Total: ~ 550cal
9:00pm - Snack 3
- cup of fat-free/low-sugar cottage cheese
Total: ~ 300cal
10:00pm - PRe-Bed shake
- large casein protein shake
Total: ~ 120cal
Daily Total: ~3400cal
After about 1 week on this diet, I feel stronger (i.e. I’ll up my weights next session) and it looks like I’ve even gained a little muscle already without gaining any fat - or so I hope - I am not entirely sure because all the broccoli has given me a terrible bloat (+ I drink about 1gallon+ of water every day). So I assume, the bloat is mainly water & gas and no (or minimal( fat gain.
In any case, do you guys think that this diet will produce solid gains over the next 8-12 weeks without making me pile up a lot of fat? (I know that some fat gain is inevitable but I dont want to end up back at ~20% BF which is where I started from about 5 months ago).
Thanks a lot for all your comments!
Em