T Nation

My Clean Bulk Diet


I'm a newbie to bodybuilding and this is the diet I've drawn up and am following at the moment. It's roughly 50% Carbs - 30& Protein - 20% Fat
I'm 6'5" and 182lbs, I'm pretty skinny and got a BF% of between 12-13.5. I'm looking to gain some serious mass over the next 5-6 months I have available to train.

So how does this sound:


Calories Carbs Fat Protein
200g Bran Flakes 652Kcal 134.0g 4.0g 20.0g
450ml Semi-Skimmed Milk 222Kcal 22.5g 1.65g 15.3g
Total: 874Kcal 156.5g 5.65g 35.3g

Meal 1

Calories Carbs Fat Protein
100g Whole Wheat Pasta 316Kcal 61.9g 2.0g 12.7g
170g Chicken Thigh 369Kcal 2.0g 17.65g 48.0g
200g Chopped Tomato 40Kcal 7.0g 0.1g 2.4g
Total: 705Kcal 70.9g 19.75g 63.1g


Calories Carbs Fat Protein
2 Slices Brown Bread 182Kcal 30.2g 3.0g 8.4g
65g Chicken Breast 72Kcal 0.1g 7.1g 16.2g
35g Butter & Mayo 196Kcal 2.03g 20.8g 0.3g
100g Salted Peanuts 568Kcal 4.0g 49.8g 27.6g
Total: 1018Kcal 36.33g 80.7g 52.42g

Meal 2

Calories Carbs Fat Protein
75g Weight Gainer 303Kcal 56.3g 5.3g 7.5g
100g Fine Scottish Oats 361Kcal 61.1g 8.1g 11.0g
300ml Semi-Skimmed Milk 148Kcal 15.0g 1.1g 10.2g
Total: 812Kcal 132.4g 14.5g 28.7g
30g Whey Protein* 112Kcal 0.6g 0.3g 27.0g
Total: 924Kcal 133.0g 14.8g 55.5g
*Only On Non-Workout Days, Otherwise Taken Directly After Workout

Meal 3

Calories Carbs Fat Protein
240g Whole Eggs 362Kcal 0.1g 27.6g 30.0g
1000mg Cod Liver Oil - - - -
1000mg Flax Seed Oil - - - -
Total: 362Kcal 0.1g 27.6g 30.0g

Dinner ?
A large portion of whatever my Mum cooks. Usually either Pasta, Rice, or Potato with Chicken, Beef, or Pork and 2-4 portions of vegetables.
1000mg Flax Seed Oil Capsule
(Easily in excess of 600 Kcal)

Meal 4

Calories Carbs Fat Protein
30g Whey Protein 112Kcal 0.6g 0.3g 27.0g
Total: 112Kcal 0.6g 0.3g 27.0g

Diet Totals

Meal Calories Carbs Fat Protein
Breakfast 874Kcal 156.5g 5.65g 35.3g
Meal 1 705Kcal 70.9g 19.75g 63.1g
Lunch 1018Kcal 36.33g 80.7g 52.42g
Meal 2 924Kcal 133.0g 14.8g 55.5g
Meal 3 362Kcal 0.1g 27.6g 30.0g
Meal 4 112Kcal 0.6g 0.3g 27.0g
Total: 3995Kcal 397.43g 148.8g 263.32

Plus Dinner

(sorry for poor layout, it looked a lot better in word)

I'm eating this diet alongside doing Rippetoe's Starting Strength.

Any issues with it or problems with the diet and the food?

(and the 1000mg Flaxseed Oil is due to the size of the Caps, Is this too little?)


I like to eat a huge breakfast:

6 whole egg omlet w/ ham,cheese,bacon
2 slices of whole wheat toast
24oz whole milk w/48g protein&10g BCAA's

--substitute whole milk with skim milk. I hated the transition because i was used to low fat milk.

im 5'8 175 (19yo) and 4000kcals isnt enough to bulk, so shoot a little higher.


Stupid thing to say. Calories are totally individual.

OP, don't eat so much like a girl. Skim milk, bran, chicken etc. Chicken is good but where is the red meat? You live at home so I guess your young so don't worry so much about the quality of the calories but the quantity. Bulking cleanly can get so hard its just easier to accept a little fat(which you will get anyway) and lose it later.

And your weight gainer is purely nothing but sugar shit. As long as you only take this PWO it will be ok.


All this is is a bowl of cereal.
This should be your biggest meal of the day. (most calories)
Lose the skim milk and man up to full WHOLE milk.

Chicken and pasta; good.

Bread, good.
Chicken, good.
butter and mayo: not good.
nuts, good (remember to mix them, almonds are great!)

look at the facts on your 'weight gainer' shake, they are usually full of sugars and all sorts of other shit. you could probably make a better one. (use the search function for help on that)

Eggs....that's it? C'mon...I thought you wanted to gain weight?

can't argue with mum.

double it up for more calories....112 isn't enough for a "meal"

it's a SHITLOAD easier to try and gain weight and then cut down instead of trying to "gain lean mass". I was 179 @ 6-1 and bulked up to 215....and it was easy. Good luck!


I dont get it above, You tell him to get whole milk and eat more but then say butter and mayo is bad?? Butter is the same fat as in the whole milk and mayo is just egg??

To the OP if your following Rips program why dont you take his advice on the GOMAD. Its would be a great place to start and base your diet and then build from there,

There are NO bad foods aside from transfats, just foods that dont fit goals. You can have red meat, taters, Pizza, burgers from time to time


too many numbers brain cant understand it all.

IM GONNA EAT A BIG FUCKIN BOWL OF SPAGHETTI BOLONGESE because I just got back from the gym, and I fancy it.

P.S - who eats bran flakes? I thought they were for middle-aged semi-overweight women.


Most mayo products here in the US are hydrogenated soy oils and a bunch of other crap. Real mayo isn't bad at all, but most people tend to just buy the crappy fake stuff. I'd like to hear his reasoning for the butter though.