I'm shooting for 2500 calories a day (that's a 500 surplus), 50/30/20 macros, 150 grams of protein daily (1xlb). I don't mind slow results, just wondering if anyone tried this before.
>>36831715
tried? sure. Successfully? not without some "help"
>2500 calorie bulk (500 surplus)
wew lad
>>36831737
What's wrong with that? I believe a clean bulk is supposed to range between 300-500 extra calories, no more. When bulking "dirty" I used to go way over 3000, closer to 4000 actually. It's just that I'm getting older and don't think I can take a gruelling cut to go back to <10% body fat.
>>36831715
Why do you insist on making this so hard on yourself, bro?
>>36831715
If by slow results you mean waiting until you die then sure you should be fine.
>>36832287
LOL, I was thinking on the range of 6 to 9 months. I'm trying to be realistic.
vegan here, I've been bulking for the past month and got like 2 kilos without much effort. So I'll admit that it works
>>36831715
That should be fine.
I would invest in soy proton powder though, just for convenience.
>>36832382
Awesome! From what I understand, a vegan bulk is as clean a bulk as you can get by default. Any comments on that? I've been following this plan for three weeks and put on about a pound and a half. Not much but stil something, right?
>>36832406
Cool. I'm taking two scoops of pea protein and two of soy protein a day, all mixed with soy milk.
>>36832406
> Soy
For a femanon, rite? Or are you advocating bitch-tits and andogen imabalance?
>>36832431
Post a pic of your gyno
>>36832329
that's barely realistic for someone who is not actively trying to make it impossible and eats meat.
>>36832453
nice soy meme!
>>36832409
clean vs dirty has nothing to do with what you eat but how much you eat. You can have a dirty bulk eating "clean" foods and a clean bulk eating "dirty" foods.
>>36832431
Sounds solid.
Have fun with those cruelty-free gains.
>>36832453
There is absolutely no problem with soy, and hormones.
Plant estrogen isn't human estrogen.
Not even the estrogen in cows milk is a real concern.
Stop spouting memes and confusing the beginners. Or learn how to use the internet to find out facts.
>>36832472
I've done 6 months of dirty vegan bulk and 3 of cutting, gained 5 pounds of muscle. Not that impossible.
>>36832486
Thanks. I had always figured a "dirty" bulk to be one where you don't mind too much about your macros and eat sugary/greasy stuff just to reach an extreme caloric surplus. Keeping an eye on the protein intake, of course
>>36832510
>9 months
>for 5lbs
>making it
>>36832533
>implying that's a novice lifter.
>>36831715
dont forget, you make plants suffer
>>36832531
dirty just means you don't control your calories, you just eat to bulk. clean means you control your bulk, limiting the excess calories.
>dirty bulk:eat above maintenance without really tracking calories
>clean bulk: eat X amount of calories above maintenance
>>36831715
you can
but you won't
>>36832329
If you really want to make it being vegan for moral reasons then you are really looking at a long term commitment with no cheating and some serious macro counting. I am saying in the realm of 2-3 years.
>>36832589
>>36832566
Thanks again, Anon!
>>36832561
>>36832533
Not novice at all. I've been lifting since 2004, and truly more seriously since 2012.
>>36832628
Im not trying to give you a hard time. I get why some people eat vegan for moral reasons but I am being serious when I say it will slow down your gains.
I would ask you for your sake to make mycoprotein and or spirula a big part of your diet. Dont be getting your protein just from soy its not great in large amounts.
>>36831715
>2500 calories
>bulk
Are you a midget
>>36831715
you are already dead
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>>36832740
Not really, 148lb 5'10''
>>36832707
Yes, I've read that about soy. I've never had any problems with it and I've been drinking it instead of milk for over 12 years now. I'm seriously looking into those other protein sources you just suggested, though.
>>36832793
Yeah..... there are much better options and although the meme that so much as touching a soy bean will kill your test is overstated. Drinking it every day in large amounts will have bad effects on your test.
>>36831715
>150 grams of protein daily (1xlb)
So, you fell for the meme.
>http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
>>36832329
> 6-9 months
> trying to be realistic
Unless you're a total beginner and you can ride on those sweet noob gains, 6-9 months won't buy you much of anything, regardless of whether you're vegan, vegetarian, omnivore, keto, paleo, ...
>>36832861
Vegans need more protein, compared to people who eat meat, dairy, and eggs.
Plant protein isn't bad, it's just not ideal.
>>36832843
There is no evidence that soy or plant estrogen messes with hormones at all.
Stop being a meme.
>>36832843
Cool. I never go over 16oz of soy milk a day. I may start mixing it with almond milk from now on. It has less protein, but probably not too bad on my test level.
>>36832951
Thats around 450g right? Eh, good you are cutting it down a bit at least.
>>36832945
Yes and no, while it has more recently been shown that in small enough doses the effect on testosterone levels is minimal. There is evidence to suggest that eating large quantities of soy protein every day can lead to less testosterone
>>36833183
Source?
I haven't been able to find anything suggesting so.
>>36832945
>Vegans need more protein
Yes and no. The 1gxlb is still a meme. Vegans need more proteins because every calculations made in this field consider high quality, complete proteins. Vegans need to consider that the "availability" of plant-based proteins is 14~18% less efficient than the bio-availability of animal proteins. This shouldn't allow for gross, erroneous calculations anyway.
Assuming that OP is 150 lb (lol 68 kg skelly tier mode) and that he's 15% bf (skelly trying to bulk), he realistically needs ~1.4 * 57.8 = 80 grams of high quality proteins = 93 g of plant based proteins.
Assuming that he's training with Arnold "Numero Uno" Swarchenigger 6 days a week (he's not), he could need (max) 119 grams of plant proteins. But he isn't. Moreover, muscle protein synthesis has an hard cap at (max) 30 grams proteins per lunch (he should have at least 4 and more likely 5 lunches)
>>36833183
>There is evidence to suggest that eating large quantities of soy protein every day can lead to less testosterone
False. >>36808772
