clean_bulk_diet_planI decided to record my daily food I’m eating for my clean bulk diet.

I am currently planning to bulk for 6 months and plan to try and gain about 2 pounds per month while building muscle.

I want to gain as much lean muscle as possible, but minimize the fat gains.

The thing you need to understand is that when bulking, you need to know your caloric maintenance level and be in a caloric surplus in order to gain muscle tissue.

If you are under in calories…no muscle and that’s the FACT!

Watch the video to my clean bulk diet

What is the difference between a clean bulk and a dirty bulk?

Well, if you eat any kind of food to get your calories in…that can be a dirty bulk. Let’s say you need to eat 3,000 calories and you know eating healthier foods will require you to each a lot of calories. You may choose to visit your local McDonalds or Burger King and grab a couple Whoppers or Big Macs.

Those items can be 1,000 calories per burger and don’t have many of your Macro Nutrients your body requires.

For a clean bulk you will figure out your Macros and then find healthy choices of Proteins, Carbohydrates and Fats.

My Macro Goals for this Bulk?

Protein – 170 to 200 grams

Carbohydrates – 275 to 350 grams

Fats – 70 to 110 grams

Calories – 2,700 to 3,000 (depending on my activity that day)

You will notice that on this particular day I was high on my Proteins, but I would rather by high on that than carbs or fats. It’s more important to me for my muscles to get the protein it needs to build more muscle tissue.

Here’s a list of some good clean foods you can eat during your clean bulk.


  • Chicken
  • Fish
  • Ground Turkey
  • Egg Whites
  • Lean Ground Beef


  • Oatmeal
  • Fruits (Apples – Blueberries – Bananas)
  • Green Vegetables¬†
  • Potatoes (Sweet Potatoes are better choice)
  • Brown Rice


  • Nuts (Almonds – Natural Peanut Butter)
  • Flax Seeds
  • Tuna
  • Virgin Olive Oil
  • Avocados

What about supplements?

Well, you only need these if you are not getting them through the foods you are eating. I do have two protein shakes per day to get some extra protein.

My first shake is a basic whey protein from Body Fortress. You can get this at Walmart cheap.

My second shake is Shakeolgy and this is more for all the vitamins and nutrients it offers. Plus…the way I make it tastes like a Chocolate Peanut Butter Cup ice-cream shake.

No Joke!

Below you will find a screen shot of my day that I recorded. If you’re wondering how I track my calories…I use MyFitnessPal for the iPhone. It takes me like 2 minutes to record my day. It’s AWESOME!


You can see that my numbers are pretty close to my targets, but a little high for protein and fats. These are still within my range I’m looking to hit during this bulk.


I hope this post and video of me tracking my day helps and answers any questions you may have while doing a clean bulk.

Leave a comment below and let us know your thoughts or if you are bulking clean or dirty.


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