I have done a lot of talking about a clean bulk, but until today I have not told you what a clean bulk is. In short a clean bulk is eating excess calories while sticking to the healthiest foods. Sounds simply right? Nope.
The first piece of the clean bulk puzzle is to eat the right amount of excess calories. No matter how healthy the calories are, if you have too many you will build fat. The average lifter can safely gain about 1 pound a week and minimize the fat. When lifting and eating right, you can gain about 1lb of muscle a week. Using the calculator from The Weight Trainer I need 2659 calories a day to gain 1 pound. Anymore than that I will begin to gain fat. Remember, like I said yesterday, I calculate my numbers based a sedentary lifestyle and add in the calories burned in a workout. At the end of the day I burn tons of fat, build muscle and eat 2900 calories.
The second piece of the puzzle is knowing that the most important food group are tolerable carbohydrates and eating fats is ok. Carbs are things like wheat bread, Ezekiel Bread, oatmeal, carrots, apples, quinoa and sweet potatoes. When eating for weight gain, I need 489 grams of carbs, while only eating 144 grams of protein and 111 grams of fat. Everyone fears the carbs, but you can’t gain weight without them. They effect muscle growth as much as protein and they help the body run efficiently. Make sure you don’t exceed your gram count, and you eat unprocessed or refined carbs.
The final piece to the puzzle is the workout. Find a workout that works for you. I know this sounds simple and like a cop out, however it is the best advice in this area. Your workout can be in sets of 12 or in heavy sets with only 4 reps. There is no workout that builds your muscles any more or less than another. Each workout builds muscle that serves different purposes. You can gain muscle mass with your calories, and if you want to long and lean muscle you focus on lower weight and high reps, but the muscle will grow and you will gain the weight. Decide what your goal is-big and lean that can work for hours on end, or short, bulky muscle good for lifting HEAVY poundage.
By knowing the right calories to eat, the right types of food to eat, and what workout is right for you, you can eat a clean diet and achieve a clean bulk!
To help I have listed a few foods:
Fage (click here for good snack)
Extra Virgin Olive Oil
Lean Red Meat