T Nation

My Clean Bulk

Heres my clean bulk. I need a plan to stick on the fridge or else I dont focus well, so here we go, please critique, Ive done my homework, Im going to make changes as I see fit if I get too chubby and cut carbs while increasing fats
6’1 190lbs around 15%bf (put weight back on after my diet real quick)
22
Lifting- Back/chest , legs, shoulders/traps , arms , rest , rest

3250 kcals 270 pro (1080 cals)
270 carbs (1080 cals)
120 fats (1080 cals)

8 Meals-

  1. (45, 31, 59) 5 Omega 3 eggs (35 pro, 25 fat, 5 carb) , 1 cup oatmeal (10 pro, 6 fat, 54 carbs) + veggies in eggs

  2. (28,18,6) 1 scoop Metabolic Drive (20, 2, 4) + 2 tbsp PB (8,16,6)

  3. (42,0,80) 7 oz. chicken/ turkey/tilapia (42, 0, 0), 400g sweet potato (8,0,80) + veggies

  4. (20,16,4) 1 scoop Metabolic Drive (20, 2, 4) + 1 tbsp EVOO (0,14,0)

Pre/During 40g bcaas
PWO- Surge (31, 0, 53) + 5g creatine

  1. (50,0,72) 7 oz. chicken/ turkey/tilapia (42, 0, 0), 1/2 cup rice (8, 0, 72), + veggies

  2. (20,16,4) 1 scoop Metabolic Drive (20, 2, 4) + 1 tbsp Fish oil (0,14,0)

  3. (42,14,0) 7 oz steak/ground beef/salmon (42,0,0) + veggies +1 tbsp Flax oil (0,14,0)

  4. (23,20.5,8) 1 scoop Metabolic Drive (20, 2, 4) + 2tbsp flax meal (3,4.5,4) + 1 tbsp Fish oil (0,14,0)

Snacks- Avocado + Salsa Couple pieces turk saus/bacon
Almonds/Walnuts Beef Jerky blueberries or strawberries

Trying to keep everything relatively even, higher carbs and protein on lifting days because of PWO. Everythings not exact but damn close.

Supps- ZMA, Multi, BCAAS, Creatine

Looks pretty good. Hard to say much about calorie intake as we have no data to see how you respond, really this could go either way. Would like to see a weight for the veggies to be able to make better critique.

Are you tracking skin folds to make sure you are not gaining fat?

I do pictures every sunday and scale weight every morning before I do anything to see progress. I took my BMR for caloriess and added 350 to start and Im going to see if I need more or less in around a month.