Newbie looking for help and advice on clean bulk!

[Axle1234]

Hi everyone, this is first time posting on a fitness forum so here goes list of questions haha.

I will say a bit about myself first,

I am 19 years old and a student, i started training in the gym at 18 beginning at 77kg and 6ft 2 inches. I did quite a dirty bulk and gained up to 90kg then gradually settled down to 86/97kg that i am now.
I have been out for a bit in the holidays and am wanting to get into training seriously this year.

goal is to bulk cleanly to 90kg and end up with as little body fat as i can manage at that weight with lean muscle. This is for aesthetic purposes.

questions are heavily on what diet i should be eating,
I am gathering from what i have read that i should be eating things like chicken breasts, any other kinds of lean meats, brown rice, wholemeal pasta, tuna etc.
what i dont understand is how often i should be eating, and the quantities of each. (2500cal etc?)
Bare in mind i am a student so i cannot afford to go over the top on expenditure however i don't live off the bones of bum.

I do take a whey protein at the moment also. 25g serves after every workout.

Any help or tips would be much appreciated, apologies if i forgot something vital i am new to this.

Cheers,
Alex

[Axle1234]

Hi just posting again to say i have gone away and done some research and have come up with this information.

Would someone help me confirm if these figures and foods are correct for a 'clean' bulk?

Daily Lean gains intake:
3000 - 3,300 Calories
260- 280g protein
340- 380g carbs
90- 95g fat
Ratios roughly at
39 cal/kg
(3.3 g/kg) protein
(4.4-6.6 g/kg) carbs
1.1 g/kg) of fat

Food suggestions:

Rough list:

Broccoli
Asparagus
Green Beans
Zucchini
Spinach
Low Fat cheese
Nuts
Beans
Yoghurt
Chicken
Beef
Eggs
Oats
Tomato
Cucumber
Brown Rice
Lentils
Wheat Bread
Whole Milk
Olive Oil
Cottage Cheese
Peanut Butter
Tuna
Salmon
Salad Lettuce
Fish oil capsules
Avocado

[ultimatehlth]

The foods look good. Basically follow a 40/30/30 carbs/protein/fats diet. You should have 3.3 grams of protein per kilo of body weight. Always have breakfast, spread calories out over the whole day and make sure your post workout meal has a 4/1 carb to protein ratio with very little fat. This meal should be consumed within an hour of exercising. Calorie looks right if you are exercising an hour.

Best

[stellamandy96]

What he said was really very nice and it is useful to. I have found some source for diet plan and that is getfataway. There I have got lots of diet information.
I hope it will be helpful to you.

[Tallgirll22T]

just make sure your nuts are whole and unsalted. I like cashews. Also maybe try almond milk in your protein shakes or with breakfast.