clean bulk diet comments

[focusfanatic01]

i am 26 y.o 5 ft 9'' and weigh 154lbs. i am trying to get up to get up to 170 around in 4 months, any changes or comments is greatly appreciated
i am trying to do a clean bulk as well.

7:15
65g oatmeal topped with blueberries- 250 cals
5 eggs (2 yolks) - 350 cals (minus 3 yolks)
1 cup 1% milk - 110
total- 710 cals, 47g protein, 54g carbs

10:00
peanut butter sandwich on wheat bread(natural pb)- 340 cals
2 fat free yogurt cups-100 cals
total- 440 cals, 12g protein, 36g carbs

12:15
2 turkey or chiken sandwiches on wheat bread- 500cals

total- 500 cals, around 35g protein, 60 g carbs

2:30 (pre w.o)
1 serving of ON whey protein 24g of protein, 120 cals
1 apple-? cals
total-120cals, 24 g protein, 3 g carbs (+apple)

4:00 (post w.o)
2 scoops ON whey shake
total- 240 cals, 48 g protein, 6 g carbs

6:00
8 oz chicken breast with
1 sweet potatoe (with a little bit of flax oil)-? cals
65g oatmeal-140 cals
total- 410 cals, 42 g carbs, 65g protein + sweet potatoe

8:00
2 scoops ON whey shake in 1 cup milk
total-435 cals, 48 g protein, 6 g carbs

10:30 (before bed)
1 cup of milk with 3 tbs grinded flax seed -200 approx
2 tbs peanut butter-200 cals
1/2 cup cottage cheese- 100 cals
total 500 cals,29 g protein, 20 g carbs (approx)

complete total- 3355 cals, 308 g protein, 227g carbs.

[TightEnd81]

looks good bro...as cleaaaan as it gets lol

Blueberrys = best antioxidant IMO...keeps u in the gym and not on the couch w. a cold

[focusfanatic01]

and not ot mention quite tasty! ive been doin this for two weeks and im feelin and seein some results allready!

[eClenbuterol]

Make sure you get at least 2 grams of protein for every pound of bodyweight

the rest looks really good.

bo sure to supplement with some omega 3 and some flax seed oils

[TightEnd81]

i just looked at ur cal totals...did u calculate ur BMR and then add up your extra calories? just wondering because im 5'11 170 and im consuming about 3400 cals a day and thats 500 over my active bmr....so if its going good now then keep it up but i would invest in a cheap body fat cal and some measuring tape to make sure your gains are where you want

[redscare]

Blueberries have become my new best friend. It turns my post workout protein shakes into a delicious smoothie.

[focusfanatic01]

Originally Posted by TightEnd81

i just looked at ur cal totals...did u calculate ur BMR and then add up your extra calories? just wondering because im 5'11 170 and im consuming about 3400 cals a day and thats 500 over my active bmr....so if its going good now then keep it up but i would invest in a cheap body fat cal and some measuring tape to make sure your gains are where you want

No I didn't. I don't know how. I'm 5' 9" and now at 157 with a 30" waiste

[TightEnd81]

BMR Calculator

its a great tool to use, but there are other factors for what is YOUR normal kcal intake. like if you work construction or have a desk job ect....but i saw u posted u gained 6 lbs already so hey...dont fix whats not broken right!...just take some baseline measurements if you havent already...so you make sure that your gains are where you want them to be....if you don't measure, then your guessing...keep up the good work

[focusfanatic01]

i have a bmr of 1764.01
they recomend the amazon diet for me yea i have noticed quite some gains but some mornings the ab area depleits more than i would like, i guess its cuz i only do my abs so little a week and concentrate more on my other areas that i can work with my little home gym i got

[focusfanatic01]

i woul dneed 2734 calories a day, that seems quite low for me....hmmmmm