How many guys believe in the clean bulk?Is it possible?

[PhiOmega]

Last month I screwed up big on diet and training, mass is slow to go 4 me and I don't care. I lost 100+ lbs in some of my strength lifts.

I want to raise my lifts back up, thus I'm "clean" bulking and supplementing to aide in strength gains.

How long till I'm back? (Lifting since 17, loss of 5-7 lbs last month, assuming I train hard)

[MyNameIsJonas]

What the fuckstick...

You don't need to bulk (over consumption of calories) in order to gain strength and muscle. You should be eating around 1.2 to 1.5 grams of protein a day and enough calories to support your level of activity and body (around 2300 for most men) if your not trying to gain fat along with muscle don't go much over that. www.webmd.com/.../estimated-calorie-requirement < here is a reference. Types of calories are also a factor although im not going to get into all that.

You didn't give me much information about yourself... What you weigh and whats your program? I can't tell you how long its going to take to gain back weight and strength. Your lifts may just be off this week for other reasons. You don't usually lose 100lbs of a lift out of nowhere... You may just need to rest your nervous system for a few days.

I find that peoples programs are off more so than their diet. If your not doing a lot of pure compound lifts don't expect to gain much. Curls and shrugs are for pretty boys not strength training or athletics.

[PhiOmega]

Assume, I'm high intermediate
Pr benchpress 335lbs @ 18 (haven't pr'd since but have gained strength)
Deadlift no pr, work weight 400
Squat no pr work weight 405
Military press no pr work weight 185
Behind neck press " "
Those r the main ones
(Strength training) 5'10" 200lbs

it's not my cns, last month was poor training and diet, VERY POOR

Expound on ur advice, we both no an increase in carbs ( when done correctly ) aids in lastability in the gym, and strength gains

My protein is around there, I know about the ratio but bear in mind my nutrition is to fuel my training, and not for ur average jo beginning lifter

[MyNameIsJonas]

You say it's not your CNS (nervous system) but poor training and diet. IF you eat a lot of shit (simple carbohydrates and grease) your going to hurt both. Bread and dough's are empty calories www.choosemyplate.gov/.../empty-calories.html don't store or burn well. Also, Look into see if your getting enough healthy fats and omega 3s? These are essential for protein break down and absorption along with keeping brain function (AKA nervous system) healthy. Aside from diet, if your not making gains try and change your program. Instead of 5x5 at 75% or whatever try this, Go up to something you can only get 3 reps on do it then 30 Second rest and go again for 3. Do this for 4 sets. Then drop weight for a 5th set of something you can achieve 10 reps.

[MyNameIsJonas]

www.helpguide.org/life/healthy_diet_fats.htm Healthy fats

[PhiOmega]

I've read tons on healthy fats, (I prefer marks daily apple), Ok I know its my cns to the degree you just stated, but in ur 1st post u made it sound like I had just burned out my cns and it was an off day, THIS IS NOT THE CASE, I know my training and diet was off, I know it set me back. For the sake of this question assume my training and diet is good (life revolves around fats, I'm paleo, thus I don't eat grains, nor do I eat/drink dairy). I feel like I may be rushing myself back to my current state and would like to hear some realistic times on how long this re strengthening process will take, as to Guage my own progress. Thank you I do appreciate your comments and you do obviously know what ur talking about

[MyNameIsJonas]

Ok on a side note: Do you take pre-workouts?

Your CNS can get burnt out on a number of other factors including stress or stressful event.

[PhiOmega]

I did a long time ago, now I've started taking a creatinine nitric oxide precursor blend with aminos, vitamins, and a touch of caffeine but it's a really natural based pwo.

I know it'll take some time to recondition my cns, all last month my diet looked like this

Breakfast
2 donuts coffee

Dinner
Del taco or subway

Snacks
Nuts and seeds throughout the day (pizza like every other day at work)

I was eating at a deficit, poor sleep, unable to train heavy, lacking almost all protein, I basically shotb my body, was barely able to work out, all do to a lot of crap going on

[MyNameIsJonas]

There's your answer of what caused it.

[PhiOmega]

Exactly, I paraphrased that in the details. I know the why my question was never that but rather, how long before I'm back to where I used to be? and what's the best route?

[MyNameIsJonas]

I suggest some cardio sessions to sweat out the toxins/bad food. Try and train as you were just at lower weight until you work your way back up. Gains you once had are easier to make than gains you have not reached.

[PhiOmega]

Yes, maybe a holistic cleanse? The main drops were in bench press, other lifts recovering nicely

[MyNameIsJonas]

IF your not doing weighted dips, Put it into your push day routine. That blew my bench up. https://www.youtube.com/watch?v=pnIHc8p-aqw

[MyNameIsJonas]

I never tried a holistic cleans. A guy I used to train would Juice cleans once a week. Nothing but blended fruits and veggies every Sunday. Makes you shit a lot.

[PhiOmega]

I want to start doing weighted dips, I need good prices for a belt (the ones u can put weight on)

[MyNameIsJonas]

You can use a regular belt then buy a 3 foot chain if your gym doesn't have one. A chain cost 15$

[PhiOmega]

Okay

[Theguyoverthere]

You gotta figure your definition of "clean." I honestly feel that the word "clean" is very confused and people who "only eat clean" pretty much obsess over chicken, broccoli, and brown rice it seems and ignore their macro and micronutrient goals. Honestly, observing what you need macro and micro nutrient wise is the way to go. You can eat a ton of chicken breast and still get fat. People who aim to only gain muscle with minimal fat tend to just go on a minimally heightened caloric surplus, like 200 calories.

[PhiOmega]

I eat a lot, to much to write about but I know I'm in a good range, I was just wondering if adding a day where I load up on carbs would help

*I'm not a bodybuilder, I'm a lot more athletic and train a lot, this is the main reason for my nutrition being the way it is I don't just eat and make guess work, I've become very in tune with my body

[thatbuffedkid]

Hell I am clean bulking and have gained 7 all muscle pounds yet? Gotta gain 4more and ima be entering that epic #team250

[PhiOmega]

Update avi pic when u hit it

[thatbuffedkid]

going to hit it soon. How much you are now doe

[PhiOmega]

Should be sitting steady at 200, might eat my way up to 220 tho

[thatbuffedkid]

That would be hard bro. Since we clean bulking

[PhiOmega]

Thats what I was thinking, my body likes to stay at 200

[thatbuffedkid]

Hell I can tell bruh. Mirin em veiny guns:p ha

[PhiOmega]

Lol, thanks bro

[NoblesseOblige]

I really hope they start cloning massive fields of mammoth/elephant hybrids soon. I want to see you in action!

[PhiOmega]

Lolz, sounds like a fucking dream

[NoblesseOblige]

It would be fucking epic!

[Anonymous]

It seems that you need about a little less than a year