Quote (Blaze-Weed @ Feb 17 2010 11:47pm)
Hey, i'm 5'9 and about 180-185 and looking to clean bulk i don't care about trying to gain fast as possible as long as i get stronger i'm currently doing Westside1 and jogging 10 miles a week to keep my cardio in decent shape i may switch to Westside3 if i think the number of squats are lacking.
Looking for a cal range and a some meal examples or just a plan.
for your height and weight, 2,500 cal a day is good for bulking with your activity level.
However, I would recommend at least 5-6 meals a day...by spreading it out you are enhancing your metabolism and preventing unnecessary fat gain.
Stick to first 4 meals of carbs, last 2 meals no carbs. Get a good 30g sugar post workout and stick to complex carbs otherwise.
meal 1 - 3 whole eggs, oatmeal, 1 banana
meal 2 - 1 can tuna + whole grain bread + 1 apple + raw veggies
meal 3 - 1 chix breast or lean meat + brown rice + broccoli
meal 4 (post worktou) - protein shake + dextrose/waxy maize/fruit
meal 5 - 1 medium steak or chicken + green veggies
meal 6 - cottage cheese + mixed nuts