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Not a very clean bulk? Beginner has questions

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Meanjohn82
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2015/01/24 22:59:17 (permalink)
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Not a very clean bulk? Beginner has questions

Hi I am wondering about my current diet. I've recently returned to training after a long time out. I'm 32 years old 5'10 and weigh 11 and a half stone. I have trained in the past, had a decent diet and made decent gains although looking back, I did put the work in but it was a bit half arsed.

My situation has since then changed a fair bit and I'm in no way better off than I was back then. Family/money/job/living situation etc. I am trying to eat 5-6 times a day, clean wholesome foods but finding it hard to always get my calories in and healthily. Due to finances/time/convenience I understand my diet could be a 100 times better. I do want to bulk up but I don't want to get fat as I have a podge on my belly as it is. Hoping to put on a bit of size and then get lean. I try to do at least 20 min cardio either running or cycling before every work out. I do this to try get rid of my bit of belly and to be physically fitter.

Anyway here's my typical daily diet, all times are approx

6.15. 25g Whey isolate 250ml ss milk, small bowl of porridge, banana. (When I'm not at work so early I have a 2 egg omelette 3 mornings weekdays).

9.30. 2 Peanut butter and banana sandwiches on white bread ( I know this could be a whole lot better, I used to use either brown bread or whole meal pitta)

12 ish. Chicken breast with white pasta and broccoli

3.30. Can of mackerel and an apple

Depending what time I finish work, I will train between 4 and 6. Post workout Whey protein shake with ss milk.

So my tea would be something like jacket potato and chicken/ tuna/ turkey with broccoli/ green beans. I don't mean to be vague but carbs would usually be either potato, rice, pasta. And as above same with meat and veg.

Late evening (between 7-9ish). Chicken breast, rice, broccoli Yoghurt (nothing fancy or fat free). whey and ss milk.

I know it's very boring and I just ram all the meals down me, my situation isn't ideal at the moment but I am eating a hell of a lot more than I'm used to so.

Thanks for reading, I know I've gone on a bit but if there's anyone who wants to critique/ give me a few pointers or anyone who is in the same position regarding diet, than all comments shall be appreciated. Cheers.
#1

18 Replies Related Threads

    robert123
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    Re: Not a very clean bulk? Beginner has questions 2015/01/25 13:09:57 (permalink)
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    You could try to loose the fat you have around the belly first and then lean bulk up. Starting with a lower fat % always helps.
     
    The part im confused about is when you have "tea" and then "late evening" do you have
     
    PWO = 25g shake with milk
    tea - chicken etc + veg
    late evening - chicken, rice,  yogurt, whey
     
     
     
    #2
    Meanjohn82
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    Re: Not a very clean bulk? Beginner has questions 2015/01/25 14:07:49 (permalink)
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    My tea is what I'd usually have when getting back from the gym, then another meal a bit later and then a protein shake just before bed.

    I did think about trying to lose the fat first but I'd be worried I would go down in size everywhere else.
    #3
    robert123
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    Re: Not a very clean bulk? Beginner has questions 2015/01/25 15:19:57 (permalink)
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    how long have you been doing the diet above and what weight routine are you doing?
     
    the diet itself is pretty good, you should be making some gains on it at 11 stone.
    #4
    Meanjohn82
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    Re: Not a very clean bulk? Beginner has questions 2015/01/25 15:30:55 (permalink)
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    I've been on the same diet for just over a month now. It's not as clean as I'd like it to be.. Eg. White pasta, white bread etc and sometimes I have that chicken with breadcrumbs on it.

    My routine consists of...

    Monday. Chest and tri's

    Tues. rest

    Weds. Back and bi's

    Thurs. rest

    Fri. Legs

    Sat. Shoulders and traps.

    Sun. Cardio and swimming.

    I do at least 20 min cardio every day I train. Hope I'm not too vague in my training routine.
    #5
    robert123
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    Re: Not a very clean bulk? Beginner has questions 2015/01/25 16:03:51 (permalink)
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    as you've trained in the past you're not fully a newbie so yeah that's a good enough idea on the routine without going into specific exercises.
     
    so you've done this for a month, what have you noticed any weight gain or loss? 
    #6
    Meanjohn82
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    Re: Not a very clean bulk? Beginner has questions 2015/01/25 16:44:26 (permalink)
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    I've just weighed myself and I'm bordering on 12 stone, still 2lb shy though.. I've noticed some gains in my biceps and shoulders.. As in gains I mean slightly bigger or more defined.

    I have a bottle of anavar in my gym bag, I was given them by a friend.. I'm toying with the idea of an anavar only cycle but with what I've read, it probably won't help me bulk.
    #7
    robert123
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    Re: Not a very clean bulk? Beginner has questions 2015/01/25 21:08:49 (permalink)
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    I'd keep at it or another month, see what changes there are towards the end of Feb in terms of scale. If you think you are gaining too much fat then either up the cardio or reduce the cals.
     
    I would not touch the anavar at the moment.
     
    Its a slow process but some patience will get you there, I would keep going with the lean bulk idea playing with the cals until like may, then focus on getting rid of any fat for a month. That way you'll be in good shape for the summer and then can decide if you want to continue cutting the fat then starting up the lean bulk again focusing on muscle.
     
    Make sense?
    #8
    Meanjohn82
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    Re: Not a very clean bulk? Beginner has questions 2015/01/25 23:08:52 (permalink)
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    Makes perfect sense thanks mate, that's good advice and I was already leaning towards the idea of not taking the anavar just yet, I'm gonna stick to my diet, try and tweak it were I can, work hard in the gym. I just feel there's a thin line between trying to bulk up and doing too much cardio, yet still trying to lose my excess fat.. And not burn all the calories I've been putting having.
    #9
    berserker
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    Re: Not a very clean bulk? Beginner has questions 2015/01/26 07:53:57 (permalink)
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    If you're going to do 20mins cardio, do it after weights, not before.
    #10
    Meanjohn82
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    Re: Not a very clean bulk? Beginner has questions 2015/01/26 08:41:33 (permalink)
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    Really? I was always under the impression to do cardio first?
    #11
    robert123
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    Re: Not a very clean bulk? Beginner has questions 2015/01/26 12:21:31 (permalink)
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    Cardio can exhaust the muscles making the workout harder or hinder the lifts.
     
    I would still do a warm up then do the cardio after I always do it like that (if im doing cardio). Especially when needing to do leg exercises like deadlift, squats, cleans etc 
     
    30 mins x 3 times a week should be sufficient to keep the fat in check.
    #12
    Biscuit_Boy
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    Re: Not a very clean bulk? Beginner has questions 2015/01/26 15:18:20 (permalink)
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    If your trying to gain weight I would ditch the cardio altogether. you wont lose your belly whilst trying to gain muscle. Also don't worry about whether your eating white pasta or chicken with bread crums, just try to eat as much as you can.
     
    Being ultra strict with brown pasta and dry chicken will only cause you to get bored and quit.
     
    Eat as much as you can roughly following the diet you've outlined for the next 3 months, weigh yourself once a week in the morning after taking a sh!t, if you don't gain any weight then eat more.
     
    After 3 months start to get a bit more strict with it.
    #13
    robert123
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    Re: Not a very clean bulk? Beginner has questions 2015/01/26 16:18:09 (permalink)
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    Ditching the cardio altogether and eating as much as he can will only lead to fat gain.
     
    Wouldnt listen to that advice John
     
     
    #14
    Biscuit_Boy
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    Re: Not a very clean bulk? Beginner has questions 2015/01/26 17:13:24 (permalink)
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    Unless you have a particular problem gaining fat, cardio on a bulk IMO is counter productive.
     
    weight gain (muscle or fat) is caused by calorie surplus
     
    Weight loss (muscle or fat) is caused by calorie deficit
     
    So you are creating a surplus by eating a lot (bulking) and then doing cardio to burn more calories which will reduce the surplus you have created. Not to mention that lifting weights itself is a form of cardio.
     
    Obviously cardiovascular exercise has a lot of benefits but if you are seriously looking to pack on some muscle then personally I would ditch the cardio.
     
    Again this is all in my opinion.
    #15
    Meanjohn82
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    Re: Not a very clean bulk? Beginner has questions 2015/01/26 21:08:36 (permalink)
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    Thanks to both guys for your comments, I'm taking everything on board as in my mind its a tricky one, I was worried that I would end up burning calories that I've been working hard at consuming. Obviously I'm aware I would have to do cardio to get rid of the fat.

    I've never had a problem with gaining fat, quite the opposite really. Always found it hard to gain weight.

    I'm still wanting to fit cardio in as I'm getting to enjoying it and I could do with being fitter, whilst of course, trying to bulk up. It's just how much.

    I'm glad to see I'm doing ok on the diet side and will in time make it a lot better and cleaner.
    #16
    Biscuit_Boy
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    Re: Not a very clean bulk? Beginner has questions 2015/01/27 10:08:20 (permalink)
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    You sound in a similar situation as me, we are the same height and I started training again in November last year at 11 stone 3 pounds.
     
    I'm now 12 stone 9 pounds, I have half a wardrobe of clothes that either don't fit or are borderline not fitting because they are too tight around the arms/shoulders.
     
    This is my diet:
     
    Wake: 4 poached eggs on 2 bits of (white!!!) toast with butter, cup of tea, glass of water, 3 - 4 omega 3 caps.
     
    10:30am: 2 scoops weight gainer and 2 scoops powdered oats, 1 scoop creatine mixed with water. 1 banana (sometimes I eat something else here like a cereal bar if Im hungry)
     
    1:00PM: this varies a lot, today for example I have leftover fajita from the other night so that's probably 2 wraps with chicken and cheese. sometimes I'll go to the shop and buy some chicken on the bone from the hot counter and a tub of quark. sometimes I'll get some prawns etc
     
    3:00PM: Same as 10:30 shake but have a different bit of fruit. usually an apple or orange.
     
    6:00PM: Varies massively, sometimes its steak, wedges and broccoli. sometimes its spag bol sometimes its a curry etc etc.
     
    8:00PM: train + postworkout shake
     
    Pre-bed: Pot of quark and 3 -4 omega 3 tabs.
     
    I by no means follow this religiously, if I wake up at 10AM on a weekend, I just have all of my first meal and then make and down the second meal immediately after, likewise if I go out for the day on the weekend and I'll be out for 6+ hours, I'll take a shake with me then just eat whatevers available.
     
    The other day I ate 6 pieces of marmite on toast, 2 bananas and a pot of quark in between my other meals just because I felt like it.
     
    Basically what I'm trying to say is that, not everyone wants to be a bodybuilder and follow the generic 'bodybuilder' diet. you can have it as flexible as you like and still have a life, this way in 6 months time you will still be training.
     
    I'll tighten up my diet when I'm looking to get lean, even then I plan on doing minimal cardio.
    #17
    Meanjohn82
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    Re: Not a very clean bulk? Beginner has questions 2015/01/27 13:17:57 (permalink)
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    Yeah I try and stick to my meal times but it can be hard with work etc, I'm lucky as we've been quiet lately. I prepare most of my meals the night before... Not so appetising when I open the lid the next day and the broccoli stinks the whole wagon out! But I try to stick to the idea of eating every 3 hours.

    I've been trying to bump up my cals by eating porridge in between meals and including at night. I'm pretty sure I might be over doing it with the oats.

    I'm going to asda later so I will be getting some Greek yoghurt for on a night time as I can't stand cottage cheese. I'm liking the look of your diet ( as its not too far away from mine) and will probably take a few ideas from it such as the fajitas and curry as what I'm eating at the moment is fairly boring and I don't have the means to spruce it up right now.

    I'm kind of looking forward to clothes not fitting, it would save me boil washing them so I look bigger haha.
    #18
    Biscuit_Boy
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    Re: Not a very clean bulk? Beginner has questions 2015/01/27 13:34:19 (permalink)
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    Get some quark and splash a bit of crusha milkshake mix in it, youll thank me later for that lol. It's in the isle next to the cottage cheese.
     
    roughly 30g of protein a pot. good stuff!
     
    When bulking its pointless to bore yourself to tears with boiled chicken and rice. spice it up a bit as long as you don't go absolutely mental eating mccdonalds every night you'll make good gains!
    #19
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