Full Day of Eating on a *SUPER Lean Bulk* | My Plan to Gain Muscle & Stay Shredded…
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- Опубликовано: 13 сен 2024
- I don't fear bulking like most people do! Why? Because with my super lean bulk approach, I can gain muscle & stay shredded in the process. This videos outlines my lean bulking plan!
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So after taking a sabbatical from being in a calorie surplus, I've decided to give it another whack and in this video, I outline my full lean bulking plan and a typical full day of eating on this lean bulk.
And the reason I'm going back into a sustained calorie surplus is because ideally, I'd like to gain some bodyweight (most of that being muscle) and maintain that higher bodyweight moving forward - because right now, I just feel like there's room to add some muscle mass!
However, I am going to be careful to take a super lean bulk approach so in the process of gaining weight, I gain as little fat as I possibly can and a lot of this will come back to how I set up my diet, my calories and more - so as well as doing a full day of eating, I'll be touch on my calorie target, my protein target and more in this video.
And I'm excited to take you through a typical lean bulking full day of eating because you'll see it's far from "100% clean". Instead, I make sure to eat plenty of high quality healthy foods like lean protein sources, fruit, veg whole grains, healthy fats etc BUT I always leave room for some treats throughout the day too. And whether your goal is fat loss, muscle growth, whatever - that should always be the case in my opinion. Balance is key!
So, enjoy the video & I hope some of these easy high protein meals give you some inspo!
Chocolate & Maple French Toast Bake
KCAL: 482
CHO: 49
FAT: 9
PRO: 49
Chicken Pizza Wrap
KCAL: 479
CHO: 56
FAT: 8
PRO: 41
Double Chocolate & Cereal Yoghurt
KCAL: 323
CHO: 33
FAT: 12
PRO: 18
Sweet Potato BBQ Beef Bites
KCAL: 538
CHO: 60
FAT: 14
PRO: 44
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Full Day of Eating on a Super Lean Bulk | My Plan to Gain Muscle & Stay Shredded…▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
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Jonathan Clarke? More like paprika Pete….
😂😂😂
😂😂😂
Facts.
Smoked paprika…
Or protein Pete…
I gained 40lbs this past year from 146lbs underweight to 186lbs. But gained 25lbs of muscle so it took three summer months of cutting to get all the fat off. Now I'm almost shredded
I follow a ton of fitness channels. I think yours is by far the best when it comes to nutrition.
I’m here for these recipes bro. Currently in a bulk and am gaining waaaaaay too fast. Gonna definitely get back to some of the staples from my cut.
Your recipes have been clutch AF on my cut man, keep up the great content
Cheers brother 🙌
On my first bulk i went to town with calories and gained like 6kg in 3 months, probably only 1kg was actual muscle, then i had to cut down for like 4-5 months and now im back at it with less calories and making a lot of progress in the gym.
Moral of the story, use a calorie calculator
6kg in 3 months isnt even that bad lmao
@@gregheffley7639 trust me, you wanna gain slowly, like maybe 1kg month or less, if not its probably gonna be just fat
@@excrementgaming8576 ehh no thanks. ill stick to around 3-4 lbs a month to make more progress
No, moral of the stories, focus on what you eat. Not calories
JC is back, we should call you the Paprika King 🙂
😂😂 I like it
As usual lots of great tips, Id love to see some workout videos, Knowledge is key.
Nice one David!
Just started watching your videos and ended up watching a bunch of videos on your channel.
Your video contents are next level bro 😀
Keep up the good work.
Loving the foods
Thanks Ryu 🤝🤝
OK, Jonathan, how not to bulk. I'm 61 now, in the late 80s I decided to bulk. At about 6 feet and 230, over about a year and a half I got up to about 270. I was ridiculously strong and huge but without a shirt I just looked fat. There were no RUclips guys like yourself, there were no apps to figure out macros or even calories. It was just old school eat and lift, Arnold style. In the mid nineties I took up running and ran four marathons at 175-180 between ages 40 to 50. Total turn around. Thanks for your great videos.
Any advice for the new generation of lifters?
@@aramomafia train and eat like the old school but incorporate the new school tools and equipment
@@aramomafia Since you asked. Definitely take advantage of the new technology. Use an app to get your maintenance calories then spend 3 or 4 weeks there to see if it truly is your maintenance level. If so, then slowly add calories. Start with 200-300 a day over a few weeks. I think I may have gained about 10 pounds of muscle over the 18 months but also 30 pounds of FAT. I think back and if I had today's technology and info, I could put on the same amount of muscle but maybe only 10 pounds of fat. Just my opinion.
I miss videos like these! I haven't watched you in a while due to all the Shorts uploads which has filled my subscriptions page up.
Haha thank you! I still stick to my regular schedule with longer videos. Just post shorts as extra content 👌
good job dude, glad to see you're creeping up on 100k! Also glad to see another vid!
Thanks man 🤝
Great video man!
Yeah on my 1st "bulk" I gained too much fat so I'm rn on my 4 month of cutting and It is going good. The good thing is that I now know that in the future I need to gain slower than the last time 😃
We live and learn! And despite the excess fat gain, you probably gained a significant amount of muscle seeing as it was your first bulk 👌
Glad to hear the cut is going well!
@@jclarkefitness That's true and I hope so 😆 Thanks a lot!
That's what happen when you look only at calories and not the food you eating. This guy recomend to eat full fast carbs and sugar lmao
I’m kind of struggling I’m reaching fat limit but not my calorie limit somehow at all, what do I do?
Woow bro you have realy skils and nice ideas on cooking 👌💪
Nice video..!!
the sweet potato thing looked savage man, great vid!
Cheers Raff!
You deserve more subs man
Johnathan.. great videos. You need to be a Navy Seal..we need people like you. You look great and have fantastic nutrition advice .
Haha thank you 🫡
Great content here, my plan now is also is to gain muscle slowly until next summer while still staying lean 🔥💪 Greetings from a Swedish fan in Beijing 🌆🏯
Love it! Hope Beijing is treating you will 👍
@@jclarkefitness Absolutely 🍖🥩☀️ Lots of great food and culture! 🏯 Likewise on your end!
Glad to see you creating content around bulking diet.
Where do u get the protein cheese in Spain ?
Carrefour 👌
I bulked from being skinny fat, I over shot my calories, ended up looking fat, body fat scales said I was 23% that was a 9 month bulk, I recently done a 7 week mini cut and got it down to 16.5%, I was happy with how I looked in terms of fat loss but was not happy with feeling like i looked so small, so I'm currently bulking again but I'm only eating 300 calories above maintenence at the minute, it's only been 2 weeks so far but my strength has shot up and I'm a lot more smarter with my food choices, I just think it's part of learning, great video by the way
100% Scott. The first bulk is usually a big learning curve and even if you did overshoot calories, you most likely gained a significant amount of muscle from this bulk regardless! So although it could have been better structured, it will still productive! Best of luck with this one 💪💪
@@jclarkefitness thanks for reply back, yes i 100% agree we all live and learn, I track my protein, carbs and fats and log my foods in with my fitness pal but I don't use their calorie calculator like i did before, instead i used a tdee calculator online because it seems a lot more accurate to be honest, looking forward to seeing your next videos
Can you show us some of your workout routine :)?
I'm 15 years old and I'm going to start going to the gym next week. I've spent the last 6 months costantly researching about gym-stuff and foods and I think that now I'm ready to actually start. I'm going to start with a bulk, becouse even thought I'm in a skinny fat physique, I am underweight for my age. And I would want to ask if a 3-day full-body split is good in my scenario? (Most muscle gain possible as a beginner)
I did a clean bulk once after being injured, I packed on a lot of muscle fast and some fat. Was at my biggest and most muscular, 178 lbs, and around 13-14% bf(usually I am 8-10% and find it harder to gain fat so for me this was a lot fatter than I am used to being). I went off the bulk and my weight stabilized around 170 with 9-10% bf.
All progress takes place outside the comfort zone.
Thank you !
Thank you for the video
Hey man does bulk do deliveries to the US?
Awesome
Is it not best to mix the baking powder/ soda with the egg white first, otherwise you'll get clumps of baking powder on the bread?
Yeah that’s a good idea!
3 times I've cut before and 2x bulked. Got overly fat each time. I'm just about to come to the end of my cut. Hopefully will be able to stay leaner this time around bulking
Best of luck brother!
And take your time with the transition into a surplus. So you could start by increasing your calories by something relatively conservative (e.g. 200-300 calories) and stick with that for at least 2 weeks. Then, once your weight begins to level out (or decrease), increase by another 200-300. Repeat this until you’re gaining at a slow and steady rate 👌
@@jclarkefitness thanks for this advice. Been trying to learn how to reverse diet instead of binging after lol. Always just get too fat and really hope with the advice above it won't happen again
What does the baking powder do for the French toast recipe? I've only made your French toast bake without it.
Makes it rise in the oven!
@@jclarkefitness thanks for the quick response! I'm making it tonight, and now I'll try that!
Do u have a code for bulk supplements?
I bet u have a lot of wind with all that protein 🤣
How many calories does your "low-calorie bread" have? I am curious if something like that is available where I live maybe just not branded as one.
Lowest I can find in Spain is 70. 60 in Ireland 👍
@@jclarkefitness per slice or 100grams?
How will you decide when to cut a bit after the bulk ? I tend to bulk until the abs start to get a bit blurry
I’ll see how it goes! But the goal is to maintain at a heavier bodyweight (approx 3kg heavier than I am now).
So if I gain a few kg and a large portion of that is muscle, I mightn’t even need to cut down 😊
@@jclarkefitness right on. I also have to limit my protein as I can easily eat more of it. Poops start to get a bit weird if I go to high though. My issue is the ancillary proteins in my carb sources will add so much protein if I am in a surplus with a ton of carbs. Like my meal will have 30 some grams of protein from a quality source like meat, but the carbs will add 15-20 grams of protein sometimes due to the large amount in the meal.
I don’t know if what the composition of the protein sources within a meal has been studied yet. We should aim for most of the protein coming from a good source will many amino acids like meat, but I wonder how important the protein quality of each meal is say for muscle protein synthesis to occur as you do not need much to trigger that.
Bro what’s your macros on the gain?
Hey man,
I go through them in the video 🤷♂️
For the algo 🤜🏼
🫡
What is your height Jonathan Clarke ?
5 foot 9 😊
did you train after that first "meal"? that's not how you optimize performance bro
I go to the gym straight after. So having a big meal directly before training would negatively impact my performance.
@@jclarkefitness then have a bigger meal (or even better, multiple) before training and leave 1-1.5 hours after the last to let it digest
@@ArgonEygovsson A bigger meal would need approx 1.5-2.5hrs to digest and seeing as I train very early, I'd have to get up earlier to fit this meal in. That in turn would have a negative impact on my sleep which is super important for recovery/performance. On top of that, now that I'm in a surplus, I have more energy in reserve at any given time. So, this meal is more than adequate and fits my routine perfectly.
So just remember that when it comes to diet, you need to look at the bigger picture vs things in isolation 👌
@@jclarkefitness you don't have to train so early though do you?
@@ArgonEygovsson normally I don't reply to other people's comments on RUclips but on this I thought I would just point out that people's lives can get so busy so we can all just try and fit training in when we can, if Jonathan has a long busy day then it makes sense for him to fit it in early i also think it shows his dedication to train early, personally I train on average around 10-11am cause that fits into my lifestyle, I know others who prefer to train in the afternoon when they have finished work cause that fits into their lifestyle
No protein porridge? U aight bro?
😂😂😂 the French toast bake replaced it (don’t know how I feel about it tbh)
✝️🙏
I did a dirty bulk once, gained 2kg in 3 weeks (which is like... 4% of my overall weight) mostly bad stuff
I got it off and now I'm trying a clean bulk but nothing works, I can't gain any weight and I cannot force myself to eat more than I already am so yeah😆🥲