Training Day: 8 Meals

Meal 1: 90g carbs, 35g protein

Meal 2: 65g carbs, 35g protein
Meal 3: 65g carbs, 35g protein
Meal 4: during/post-workout shake 75g waxy maize, 50g whey
Meal 5: 90g carbs, 35g protein (post-training meal)
Meal 6: 65g carbs, 35g protein
Meal 7: 35g protein, unlimited veggies
Meal 8: (bedtime shake) 50g whey and 50g casein
Non-Training Day: 7 Meals
Meal 1: 80g carbs, 50g protein
Meal 2: 70g carbs, 50g protein
Meal 3: 70g carbs, 50g protein
Meal 4: 50g protein, up to 2 cups veggies, 15g of healthy fat
Meal 5: 50g protein, up to 2 cups veggies, 15g of healthy fat
Meal 6: 50g protein, 15g of healthy fat
Meal 7: (bedtime shake) 50g whey, 50g casein, 2 tbsp peanut butter
Recommended Whole Food Sources
PROTEIN
Chicken Breast
Tilapia
Cod
Turkey Breast
Egg Whites
Lean Red Meat
CARBS
Oatmeal
Brown Rice
Baked Potatoes
Sweet Potatoes
Ezekiel Bread
VEGETABLES
Broccoli
Green Beans
Cauliflower
Asparagus
Lettuce
FATS
Extra Virgin Olive Oil
Organic Peanut Butter

Culking: The Art of the Clean Bulking Diet
June 30th, 2011
So you want to learn more about clean bulking, cutting, embracing vigor and virility
with your diet, being a man when it comes to how to lift, look and live. Yeah that
sounds good. Thats why youre here. You, my friend, are a prime candidate to pick up
and master The Art of Culking. Lets start by defining the term culking. Culking is
generally referred to as a portmanteau of either clean bulking or cutting & bulking,
depending on your personal tastes of course. Its easier to think of it as both since the
ultimate goal of culking is to simultaneously add lean muscle and burn body fat. In a
sense, culking embodies effective body recomposition: more muscle, less fat. And who
doesnt want both of the aforementioned? Ok ok, Im interested, but how do I do it and
whats the catch? Read on, young padawan












The 3 Tiers of Culking
En un esfuerzo por hacer mas personalizado el trmino culking. He decidido dejarlo
en 3 puntos.
1. Level 1: Shredded Culking: Aqu el enfasis est en quemar grasas tan rpido como
sea humanamente possible, miebtras se mantiene o se gana niveles de fuerza y
masa magra.
2. Level 2: Split Culking: Aqu el enfasis est en Here the emphasis is split between
gaining lean mass and burning body fat. Both goals are desired in equal amounts
so its fair to say that Level 2 Culkers are looking for general body recomposition.
3. Level 3: Mass Culking: Here the emphasis is on gaining as much lean mass as
humanly possible without the addition of any body fat.
What do all three levels have in common? Regardless of which level of culking you are
working under, each aims to produce an appearance of more muscle and less fat by
the end of the culking period. Level 1 is simply focusing on burning more fat, so the
diet will be stricter. Level 3 gives you a little more flex room with the diet, but the
workouts should be just as hard. In fact, regardless of each level your workouts should
be exactly the same. The only variable should be diet. Think about it, whether youre
trying to get leaner or bigger, you should always be working out by putting in 110%
effort. The same workouts that get you lean can also get you big, you just need to
optimize the foods you eat the time the nutrients correctly.
For example:
Starting stats- 175 pounds, 15% body fat. This equates to 26.25 pounds of fat and
148.75 of fat free mass. Now lets say you do level 3 culking and in 8 weeks end up at
185 pounds, but still have 26.25 pounds of fat. Even though you didnt lose any fat,
your body fat percentage is now 14.2%, and you have gained 10 additional pounds of
lean mass. Trust me, youll look a lot bigger, leaner and more defined, without losing a
single pound of body fat!
The Clean Bulking Diet
Culking diet is actually quite simple. Just follow these clean bulking key diet principles:
Dont eat crap: Cmon, just be smart. If it takes significant brain power to determine if
its healthy, its not.
Avoid all processed foods: You dont get big and lean eating man-made food.
Exceptions include bodybuilding supplements, protein powders and whole food
nutrition bars.
Dont drink calories: Your liquids should come from water and unsweetened drinks like
green tea and black coffe. Exceptions include freshly squeezed vegetable and fruit
juice blends and whole fruit smoothies. If youre a level 2 or level 3 culker, go ahead
and have milk. Level 1s need to be ultra-strict with their diet. Level 3ers should also
be ultra-strict with their diet, but have a little more freedom to get the nutrients they
need during post-workout meals.
Eat foods you can pick, harvest, hunt or fish: This should be pretty self-explanatory. If
your grandma didnt have access to it in her youth, then you probably shouldnt be
eating it.
Shop around the perimeter of the grocery store: All the processed crap is found down
grocery store aisles. When shopping stick to the outside perimeter of the grocery store.
There youll find meats, cheeses, fish, milk, vegetables, fruits and other healthy foods.
Hey, stay away from the bakery section and cake display, sorry but they dont count.
KEY PRINCIPLE: Eat A LOT of clean calories: Now, when youre eating extra lean, you
get to eat more calories. Some people call this G-fluxing. G-fluxing means eating as
much clean calories as you can to keep up with your high energy expenditures (work
out a lot, eat a lot, rest a lot). G-fluxing speeds up your metabolism and gives you the
extra calories to build lean mass while negating the opportunity for your body to store it
as body fat. Think about it, if you eat a 1,200 calorie giant bowl of organic brown rice
and two whole chicken breasts with asparagus after a hard squat and bench workout,
do you really think youre going to store any of that as body fat? Id be hard pressed to
find that you could. Your body is going to be ultra insulin sensitive and slam those
nutrients right into your muscles, replenish glycogen and speed up your metabolism to
handle the excess. Add a little bit of creatine and a protein shake and youre golden.
Experiment to see for yourself, guaranteed youll just keep getting bigger, leaner and
stronger. The key is to earn those extra calories, so workout harder than you ever
have before. Muscle doesnt come easy, but when you want it bad enough itll happen.
Train to the point of nausea, take some risks, go heavy, do those extra sets, get a gym
partner to spot you, turn into an absolute training beast.
Follow these principles during your bulking and cutting phase and no more will you
have to add a ton of fat to gain the lean muscle you want. Whats the point of putting
on all that lean mass if you cant see and appreciate it? Plus, life is better lean
because youre healthier, stronger and sexier of course. I mean, who doesnt want to
look good naked? Culk to stay lean 24 hours a day, 7 days a week, 365 days a year.
Clean Bulking :: Best Culking Supplements:
Whey Protein: Post workout recovery.
Creatine Monohydrate: Post workout recovery. Aids in muscular water retention,
strength and size.
Blood Sugar Control: Take with big meals to optimize insulin function and nutrient
absorption.
Alpha Lipoic Acid: Insulin control. take 1-2 hours before workouts.
Coenzyme Q10: Optimizes fast twitch muscle fibers. Take 100mg with each meal
throughout the day so you should get 300-600mg a day. Boo ya!
Citrulline Malate + BCAAs: Use the BCAAs during your workout and add extra citrulline
malate to the mix. Youll have the best pumps of your life, I promise. The BCAAs really
really help, I cant stress enough how much these help with recovery and the rate at
which they allow you to pack on lean mass always surprises me. Ive added a half inch
onto my arms in two weeks using 20g BCAAs + 5g citrulline malate 3x a week during
my workouts.
Alpha GPC: Shown to potentiate the nervous system and increase the percentage of
muscle fiber recruitment from neuro-muscular signaling. In other words, youre able to
lift more weight because your brain is able to recruit more muscle fibers for each
movement. Take this 60-90 mins before your workout.
High Potency Strong Man Multivitamin: Fills in the gaps and provides extra b-vitamins
so you can keep raging with workouts all week long.
Body Surge: Use as a pre-workout gym supplement. Gives you extra energy in the
gym, provides the best pumps and helps with staying lean.
Body Burn: Use a pre HIIT or cardio supplement. Burns extra fat and helps prime the
muscles for a hearty post workout meal.