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RocktownHog52
Arkansas Fan
Little Rock
Member since Sep 2013
406 posts

Build my Clean Bulk
Hey guys. Been on a hard cut since the new year (probably too hard as I’ve lost 20 pounds as of today and also lost some strength).

Background:
36 years old
6’0 185

Recent Max (6 weeks into cut)
Bench 245
Front Squat 275
Dead Lift 365
OH Press 135

For the last 5 years, I have lifted intermittently, usually about 2x a week. I did a routine from bodybuilder.com, variation of greyskull. However, I was doing more distance running (half marathons,etc). I burned out on running and now doing strength training at D1 ( a local fitness gym that trains athletes but also has adult classes)

Current Diet (hard cut)
Breakfast - whey shake or eggs over greens
Lunch - 8oz lean protein + 2 cups low carb veggies (ex. broccoli, cauliflower, greens)
Snack - low carb protein bar or whey shake
Dinner- 8 oz lean protein + 2 cups veggies

No alcohol (boo), no fruit, no grains, no dairy

I do get 1 tbsp olive oil a day. Fruit exception is a banana before workouts. I take creatine day and BCAA while I lift to help slow muscle loss.

Total calories is about 1500/day

I’m cutting til my vasectomy in 2 weeks (pray for me) then I’ll reintroduce carbs during that 2 weeks off. Then it’s time to bulk but want to stay as lean as I can for summer.

Sorry for the wall of text.


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Build my Clean Bulk


quick macros would be

workout day-
cals-2850
protein-350
Carbs-250(all carbs in peri-workout window)
Fat-50

non workout days
cals-2350
protein- 250g
fat-125g
Carbs-50g


do your fasted walking. Lift hard, do hard conditioing twice a week.
slowly add to the workout days as needed.


hogbody
Arkansas Fan
Fayetteville
Member since Oct 2008
4560 posts

re: Build my Clean Bulk
That’s a big jump in calories, feel like he’d be likely to add decent amount of fat with that large of a jump (was probably on too low of an intake during the cut)


RocktownHog52
Arkansas Fan
Little Rock
Member since Sep 2013
406 posts

re: Build my Clean Bulk
Definitely too low on my cut. I was 2300 maintenance before. But between trip to Africa, holidays and laziness I got fat the last half of the year.


RocktownHog52
Arkansas Fan
Little Rock
Member since Sep 2013
406 posts

re: Build my Clean Bulk
LSU7777, Why such low fat on lifting days?


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12526 posts

re: Build my Clean Bulk
Because high carbs.


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lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Build my Clean Bulk
Well you need to take a 4-6 week break where you reverse diet back up. Or atleast sit at maintenance for 3-4 weeks.

As far as why low fat on lift days, like dead said, you are replacing it with carbs for muscle building and performance. And it's not that low, it's 20% or above. You are bulking and at this time all studies show it virtually impossible to build muscle without carbs.

We are using a timed approach by keeping everything in the Peri workout window to help with glucose disposal a little.



tzalma1
LSU Fan
Lake Charles, LA
Member since Jan 2011
49 posts

re: Build my Clean Bulk
is that a typo or is it really your front squat at 275?

i definitely agree with 777's though as in reverse diet back up. eating that low of calories for that long has probably played quite the number on your metabolism. hell you might even lose a few more pounds by adding calories back in gradually in the first couple of weeks. i know that is typical when i do it after a cut.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
17704 posts

re: Build my Clean Bulk
Are you at the BF% you want to be at? If not, keep doing your cut and worry about the "bulking" later. Cycling the bulk and cut is not usually feasible for most. BBers do it because they are extremely strong willed.

Continue your cut until the BF% you want, adjust maintenance calories and then add 250-500 calories to it until you grow and get stronger, adjust maintenance, add 250-500 until you grown and get strong......

After you have reached your weight + about 5%-10%, cut again but do it a little slower.


RocktownHog52
Arkansas Fan
Little Rock
Member since Sep 2013
406 posts

re: Build my Clean Bulk
I am close to my goal. Probably about 5 pounds away but still have a few weeks. I do like the idea of going to maintenance for a month or so as I have probably shocked my system with this hard of a cut.

I also plan on doing some extra cardio in the beginning to try to jumpstart my metabolism and start turning over calories faster. I may do that for that same month period then see where I am at body fat wise.

Thank you guys for the ideas.
(Yes Front Squat is 275. My arms always lag behind my legs)


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