Clean Bulk Blueprint · Black Ops Biohacking

Clean Bulk Blueprint

How to Build Quality Size Without Getting Fat and Sluggish

A lot of people say they want to bulk.

What they actually do is eat like a bin with a gym membership, gain a pile of body fat, feel awful, and then convince themselves it is all “part of the process.”

A clean bulk is different.

The goal is to create a controlled calorie surplus so you can build muscle, improve performance, recover better, and keep fat gain under control. Not perfect. Not obsessive. Just smart.

What rate of gain should you aim for?

A good target for most people is:

0.25kg to 0.5kg per week

That is usually enough to support proper muscle growth without turning the whole bulk into a cutting phase waiting to happen.

Clean Bulk Macros Per KG Bodyweight

A very solid starting point for a clean bulk is:

Protein: 2.2g per kg bodyweight
Carbohydrates: 5g per kg bodyweight
Fats: 1g per kg bodyweight

That gives most people enough protein to support muscle growth, enough carbs to fuel hard training and recovery, and enough fats to support hormones and general health.

Example for an 80kg lifter

Protein: 176g
Carbs: 400g
Fats: 80g

That comes out at roughly 3000 calories per day, which is a strong clean-bulk starting point for a hard-training 80kg male.

Why clean bulking works so well for mass

1. More fuel for growth

Building muscle is an expensive business. Your body needs enough calories and nutrients to recover and adapt from hard training.

2. Better performance in the gym

More carbs and better food quality usually means more strength, better pumps, fuller muscles, and more productive sessions.

3. Better recovery

If calories, protein, fats, micronutrients, and sleep are in place, recovery improves dramatically. That means you can train harder and progress more consistently.

4. Less unnecessary fat gain

A controlled surplus beats the usual “eat everything in sight” plan that leaves you softer, slower, and wondering where your jawline went.

Supplement Stack for This Clean Bulk Plan

This plan also includes a proper support stack:

Dorian Yates Mass Gainer A useful way to top up calories, carbs, and protein when food intake is struggling.
Nvrenuf Micronized Creatine MonohydrateTake 5g daily to support strength, performance, muscular fullness, and better training output.
LSC Krill OilA quality omega-3 source to support general health, recovery, and inflammation balance.
Terranova Sport MultivitaminDaily micronutrient support for hard trainers.
Gym Squad Supps MagnificentOur trio of magnesiums to support muscle function, recovery, and evening relaxation.

Example Clean Bulk Daily Meal Plan

This example is based on an 80kg lifter aiming for roughly 3000 to 3200 calories per day.

Meal 1: Breakfast

100g oats
300ml semi-skimmed milk
1 banana
30g peanut butter
1 scoop whey protein
1 serving Terranova Sport Multivitamin

Approx macros:

40g protein
80g carbs
20g fat

A proper muscle-building breakfast. Not coffee and wishful thinking.

Meal 2: Mid-Morning Shake

1 serving Dorian Yates Mass Gainer
5g Nvrenuf Micronized Creatine Monohydrate
Water or milk depending on calorie needs

Approx macros:This depends on the product serving and liquid used, but it is an easy way to push up total calories, protein, and carbs.

Meal 3: Lunch

200g chicken breast
150g dry basmati rice or around 400g cooked rice
1 tbsp olive oil
vegetables or salad
1 serving LSC Krill Oil

Approx macros:

45g protein
110g carbs
18g fat

Simple. Effective. Repeatable.

Meal 4: Pre-Workout Meal

2 bagels
150g turkey breast or chicken
a small amount of light mayo or avocado
1 apple

Approx macros:

35g protein
75g carbs
8 to 12g fat

This gives you decent fuel without feeling like you swallowed a sofa before training.

Meal 5: Post-Workout / Dinner

200g lean steak or 5% beef mince
500g potatoes
vegetables
10g butter or olive oil

Approx macros:

45g protein
80g carbs
20g fat

Great recovery meal. Proper food. Proper growth.

Meal 6: Evening Recovery Meal

250g Greek yogurt or skyr
40g granola or oats
berries
20g almond butter
1 serving Gym Squad Supps Magnificent

Approx macros:

25g protein
30g carbs
15g fat

A solid final meal to support recovery before bed.

Example Daily Totals

Depending on exact products and portions, this kind of day usually lands around:

Protein: 190 to 220g
Carbs: 380 to 450g
Fats: 75 to 95g
Calories: 3000 to 3400

That is a strong place to start for many lifters trying to add quality size.

How to adjust the plan

If bodyweight is not increasing after 2 weeks

Add:

25 to 50g carbs per dayor
200 to 300 calories per day

Easy ways to do that:

more rice
more oats
more potatoes
extra bagel
half an extra serving of mass gainer

If fat gain is happening too quickly

Remove:

25 to 50g carbs or
10 to 15g fats

Bulking should be steered, not left to crash into a wall.

Simple Clean Bulk Rules

1. Keep the surplus controlled

You do not need to eat like an escaped Labrador to grow.

2. Hit protein consistently

Every day. Not just when you remember.

3. Use carbs properly

They are not the enemy. They are fuel for hard training and growth.

4. Take your supplements daily

Creatine, krill oil, multi, magnesium. Consistency beats random effort.

5. Track your progress

Monitor bodyweight, gym performance, recovery, and the mirror.

6. Sleep properly

You are not recovering on fumes and bravado.

Final Word

A clean bulk is one of the smartest ways to build muscle because it gives your body the fuel, protein, carbs, fats, and recovery support it needs to actually grow.

Start with: