Lean and Clean Bulking Diet Planning

[HotLava808 1,489]

Diet, diet, diet. Thats all we ever hear and with all the so called diet gurus out there and all the misinformation that is available it is no wonder it is so easy to get confused and simply wing it.

The fact is that without the proper nutrition no amount of training or supplements are going to provide us with the results we are looking for. We all have different goals but whether we are wanting to lose fat or gain a huge amount of mass we all need a plan.

Here is an example of a clean bulk diet utilizing carb cycling. This diet is based on an individuals total daily energy expenditure (TDEE). Everyones TDEE varies based on age, height, weight, BF% and activity level. All the formula numbers used are just an example. The higher your TDEE the higher your calories per pound of body weight. If you are over 40 or have a sedentary type job I recommend that you under estimate your TDEE by approx. 10%. You can always make small adjustments as you begin to see the results of your diet. This diet is based on the concept that the majority of your nutrients will be coming from whole foods with limited added sugar and avoiding as much processed foods as possible.

This diet can be used for losing weight as well by simply adjusting your calories per pound of body weight. Just remember as your body weight changes your caloric needs will change.

Calorie formula - 17 calories per pound  200 x 17 = 3400 

Total daily energy expenditure (TDEE) = 3029 calories

3400 calories is our Day 2 baseline.

Day 1 - Protein 400g=1600 cals, Fat 72g=800 cals, Carbs 150g=600 calories, TOTAL - 3000 calories

Day 2 - Protein 350g, Fats 72g, Carbs 300g, TOTAL - 3400 calories

Day 3 -Protein 250g, Fats 72g, Carbs 450g, TOTAL - 3600 calories

3 day average daily calories = 3333 calories

3 day average daily surplus = 304 calories

3 day average carb intake = 300g

Take note of the carb progression. Day 2 again is the base line. Day 1 is -50% of the baseline and Day 3 is +50% of the baseline.

If you are new to tracking your calories and macros I suggest using one of the many apps that are available and weighing all of your meal portions. It may seam confusing or difficult at first but as you gain experience it eventually becomes second nature and really simple.

Good luck.

TDEE Calculator- https://tdeecalculator.net

Edited January 17, 2019 by HotLava808

[Markg518 783]

Diet, diet, diet. Thats all we ever hear and with all the so called diet gurus out there and all the misinformation that is available it is no wonder it is so easy to get confused and simply wing it.
The fact is that without the proper nutrition no amount of training or supplements are going to provide us with the results we are looking for. We all have different goals but whether we are wanting to lose fat or gain a huge amount of mass we all need a plan.

Here is an example of a clean bulk diet utilizing carb cycling. This diet is based on an individuals total daily energy expenditure (TDEE). Everyones TDEE varies based on age, height, weight, BF% and activity level. All the formula numbers used are just an example. The higher your TDEE the higher your calories per pound of body weight. If you are over 40 or have a sedentary type job I recommend that you under estimate your TDEE by approx. 10%. You can always make small adjustments as you begin to see the results of your diet. This diet is based on the concept that the majority of your nutrients will be coming from whole foods with limited added sugar and avoiding as much processed foods as possible.

This diet can be used for losing weight as well by simply adjusting your calories per pound of body weight. Just remember as your body weight changes your caloric needs will change.

Calorie formula - 17 calories per pound  200 x 17 = 3400 

Total daily energy expenditure (TDEE) = 3029 calories

3400 calories is our Day 2 baseline.

Day 1 - Protein 400g=1600 cals, Fat 72g=800 cals, Carbs 150g=600 calories, TOTAL - 3000 calories

Day 2 - Protein 350g, Fats 72g, Carbs 300g, TOTAL - 3400 calories

Day 3 -Protein 250g, Fats 72g, Carbs 450g, TOTAL - 3600 calories

3 day average daily calories = 3333 calories

3 day average daily surplus = 304 calories

3 day average carb intake = 300g

Take note of the carb progression. Day 2 again is the base line. Day 1 is -50% of the baseline and Day 3 is +50% of the baseline.

If you are new to tracking your calories and macros I suggest using one of the many apps that are available and weighing all of your meal portions. It may seam confusing or difficult at first but as you gain experience it eventually becomes second nature and really simple.

Good luck.

TDEE Calculator- https://tdeecalculator.net

Great info and thanks for helping the members. I'm sure this will help and know it will help me. Much appreciated !!

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