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  1. #1
    Regular Poster 0scar's Avatar
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    Default Clean Bulking diet

    Morning
    6 boiled omega 3 eggs with yolk 36g protein 0g carbs 24g fat 360kcal
    Sweet potatoe 12 oz 5g protein 46g carbs 0.34g fat 204kcal
    apple 5oz 0.33g protein 18g carbs 0.22g fat 68kcal

    Lunch
    tilapia 8oz 46g protein 0g carbs 4g fat 220kcal
    Quinoa 2 cups cooked 16g protein 78g carbs 8g fat 444kcal
    orange 5 oz 1g protein 17g carbs 0.21g fat 69kcal
    Broccoli/cauliflower mix 1cup 2g protein 8g carbs 0g fat 50kcal

    Pre-workout mass gainer shake
    Rice milk 1 cup 1g protein 26g carbs 2.5g fat 130kcal
    Body fortress whey 1 scoop 20g protein 6g carbs 3.5g fat 130kcal
    old fashioned oats 1 cup 10g protein 54g carbs 6g fat 300kcal
    banana 2g protein 39g carbs 0.5g fat 151kcal

    Post workout
    99/1 ground beef 8 oz 48g protein 0g carbs 10g fat 280kcal
    jasmine rice 2 cups 10g protein 104g carbs 5g fat 500kcal
    Green grapes 1 cup 1g protein 29g carbs 0g fat 110kcal
    Spinach 1 cup 0g protein 1g carbs 0g fat 7kcal

    3023kcal 198g protein 408g carbs 64.27g fat

    5'8" 156lbs

    got to say, im proud of my diet so far haha. Im feeling good with this amount of food. So far I gained 1 pound
    Last edited by 0scar; 05-28-2015 at 10:20 AM.

  2. #2
    Trusted Advisor Doug's Avatar
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    Default

    Hi, Lower your carbs slightly and up the "good" fats percentage
    Doug

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  3. #3
    Regular Poster 0scar's Avatar
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    Default

    Quote Originally Posted by Doug View Post
    Hi, Lower your carbs slightly and up the "good" fats percentage
    ok im thinking i can toss the oats in my mass gainer and have almonds as my mid morning snack. Good?

  4. #4
    M&S Power User Nezzy's Avatar
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    Default

    Are you going to eat exactly this every single day?? Sounds like the most miserable diet in the world.

    Sorry for the lack of helpful criticism, but I think I'd struggle with this for two days in a row, let alone every day for months on end.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  5. #5
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Quote Originally Posted by Nezzy View Post
    Are you going to eat exactly this every single day?? Sounds like the most miserable diet in the world.

    Sorry for the lack of helpful criticism, but I think I'd struggle with this for two days in a row, let alone every day for months on end.


    This...


    The first and foremost thing you need to establish is a caloric surplus. Meaning 1g/lb of protein, at least 20% of your diet from good fats, and the rest carbs. You will have to alter those macros and calories based off how you feel and if you work better on a higher fat or higher carb intake.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

    Some other good points to read:

    The dirt on clean eating:

    http://wannabebig.com/diet-and-nutri...-clean-eating/

    V-Log on Clean Eating vs IIFYM:

    https://www.youtube.com/watch?v=G6H2edyPLU8

    How much protein per meal?

    http://wannabebig.com/diet-and-nutri...a-single-meal/

    http://www.jissn.com/content/11/1/20

    How many meals should you have?

    I would suggest 3-4-5 meals based off personal preference. Focus on spreading them out further apart to allow for Muscle Protein Synthesis to be at its peak. When you eat smaller meals closer together you never allow protein levels to reach their refractory stages before being spiked again. Therefore larger meals spaced "FURTHER" apart are more optimal for a muscle building standpoint while reaching your caloric surplus:

    http://www.biolayne.com/wp-content/u...-Tech-2008.pdf

    http://www.slideshare.net/biolayne/o...nd-muscle-mass

    https://www.youtube.com/watch?v=4T05SZ5JcwA
    Team ScoobyPrep

  6. #6
    Regular Poster 0scar's Avatar
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    Default

    Quote Originally Posted by Nezzy View Post
    Are you going to eat exactly this every single day?? Sounds like the most miserable diet in the world.

    Sorry for the lack of helpful criticism, but I think I'd struggle with this for two days in a row, let alone every day for months on end.
    ok so maybe I can do a day 2, switch meal plans everyday. today i eat whats above. tommorow instead of tilapia i eat sardines, instead of quinoa i eat brown rice etc?

  7. #7
    Regular Poster Spartan's Avatar
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    Default

    If you have good results and enjoy eating every day the same thing then you could continue with it.

    I prefer to change the daily menu but it's a personal choice.

    How long you are eating this diet?

  8. #8
    Regular Poster 0scar's Avatar
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    Default

    Quote Originally Posted by Spartan View Post
    If you have good results and enjoy eating every day the same thing then you could continue with it.

    I prefer to change the daily menu but it's a personal choice.

    How long you are eating this diet?
    So far so good. Ive been at it for 3 weeks. I mix salsa with my quinoa and sometimes throw a little bit of mac & cheese with my ground beef and jasmine rice. My strength has gone up, but I gained a little too much weight, got to cut back a little.

    Personally I have no problem eating the same thing everyday, but I agree that I can change it up from time to time.

  9. #9
    Coming Up The Ranks
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    Default

    It is a good well-balanced diet. But I think I have an issue with the number of eggs in your breakfast menu. Honestly eating six eggs for breakfast is a little bit on the higher side. I would recommend you reduce them to three or just eat two in the morning two at lunch hour and two as you retire to bed. Remember research on whether eggs are good or bad is ongoing. Preliminary results show that they are good but we need to be cautious when it comes to eating eggs until we get verified results of the study.

 

 

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