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Clean 400 Cal Bulking Diet

Y

yourmatemitch

Guest
27yo 80kg... Probably around 12-13% BF these days.
Looking to hit 90 at the end of this year. At my biggest I have been around 84kg with around 13-14% BF

Doing a clean bulk... been dirty bulking / fucking around for last 5 months and have gone from 75kg to 80kg. More muscle than fat. Need to stop drinking as well.

Anyway I'm aiming for 4000 cals which is daily consumption needed for 90kg, so will help to expand my stomach.

Going for P/C/F ratio of 25:25:50.

Diet is here: Diet

What do you guys think?

I am currently cycling on /off/on German Volume Training for the next 10 weeks (4 on, 2 off, 4 on again) then probably move to either a 5x5 type routine or start looking to push my 1RMs.
 
Last edited:
My mate mitch from mitchellton.

Good to see your still training mate.

Im in the middle of writing my 4000cal diet now, ill post in here in an hour
 
DIET CAL's PRO (g) FAT (g) CARB (g)

MEAL 1
10g WPI 37 9 0 0.1

MEAL 2 - 3-4 hours after waking
10g WPI 37 9 0 0.1
Hamburger pattie x2 238 21.2 12.8 8.8
Slice of cheese 85 5.4 7 0.1
1/2 Tomato 14 0.8 0.1 1.8
Bed of letuce/greek salad.

MEAL 3
10g WPI 37 9 0 0.1
Chicken breast 225g - Raw weight 371 69.8 8 0
Baby spinach - 1.5 cups 16 1.8 0.3 0.8
Cucumber 50g - Lebanese w/skin 6 0.2 0.1 1
1/2 tomato 14 0.8 0.1 1.8

Meal 4
40g WPI 148 37 0 0.4
2 eggs 122 10.9 8.4 0.6
10 almonds 77 2.3 6.6 0.6

Total 1202 177.2 43.4 16.2

POST WORKOUT - 15-30 after last exercise
Shake 40g dextrose 160 0 0 40
20g WPI 74 18 0 0.2
Lucine 3g 0 0 0 0

30min after shake
10g WPI 37 9 0 0.1
200g white rice - Cooked weight 242 4.1 0.2 54
Chicken or beef 150g 157.5 33.5 2.4 0
400ml apple juice 172 0.4 0.4 42

20 grapes 80 0.7 0.1 18.3

Domino's pizza - 4 slices - Hawian 856 36 20.3 127


Bulla vanilla ice cream 300g 588 8.4 30 70
Cottee's chocolate topping 116 0.4 0.2 27.3
Pop Tarts - cookies and crème - 2pces 380 4 10 70



2862.5 114.5 63.6 448.9



TOTALS 4064.5 291.7 107 465.1
Percentages 34% 12% 54%


SUPPS NOT LISTED - FISH OIL, 10G CREATINE
 
on non training days, nothing from PWO shake onwards, unless ive had 2 days off in a row, than its 50% of that amount
 
If I was trying to hit 4000 calories, I would definitely be keeping fats up near 20-25% to reduce the amount of food I physically have to eat and to help boost testosterone levels.

12.5% seems very low, especially for someone's who is training..
 
sticky.. still riding the bike? Looking hooge these days mate i dare say you've been more consistent than I.. I've been travelling.

It's yourmatemitch from melbourne now mate, moved here last year after running around europe for a bit.

any particular reason for the cal breakdown? seems like half a dirty bulk with the dominos and pop tarts hahaha.
 
Got a new bike man, starting to race it at QR next month :)

My protocol is designed by the best in the business, Keifer. Google him man, its called Carb Back Loading.

Trust me.
 
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