Here is an example of my version of a clean bulk diet that I ran the first eight weeks of my current twenty week cycle. This diet provided me with solid gains in that eight week period when I used my own personal TDEE. Everyones TDEE varies based on age, height, weight, BF% and activity level. All the formula numbers used are just an example. The higher your TDEE the higher your calories per pound of body weight.
Calorie formula - 17 calories per pound 200 x 17 = 3400
Total daily energy expenditure (TDEE) = 3029 calories
3400 calories is our Day 2 baseline.
Day 1 - Protein 400g=1600 cals, Fat 72g=800 cals, Carbs 150g=600 calories, TOTAL - 3000 calories
Day 2 - Protein 350g, Fats 72g, Carbs 300g, TOTAL - 3400 calories
Day 3 -Protein 250g, Fats 72g, Carbs 450g, TOTAL - 3600 calories
3 day average daily calories = 3333 calories
3 day average daily surplus = 304 calories
3 day average carb intake = 300g
Take note of the carb progression. Day 2 again is the base line. Day 1 is -50% of the baseline and Day 3 is +50% of the baseline.
SEMPER FI