Having tried everything from no carb to high carb diets, I find that it is both easiest to maintain and build strength on a moderate to higher carb diet (anywhere from ~35-55% of calories)
Even on a weight loss diet, there is evidence that you should keep your carbs as high as you can provided you still meet your protein requirements and essential fatty acid requirements - this maintains hormone balance, helps retain lean mass better, etc.
The key is minimally processed, nutrient rich carb sources! Rice and Potatoes! Setting protein at 0.8 - 1.2g/lb of bodyweight will cover your bases. More will not hurt you, but protein isn’t as efficient of an energy source, so those excess calories are better saved for good carb sources if you are trying to bulk up.
Cleans offer a multitude of potential complications, with some potential, but NOT unique benefit.
-Requires perfect or near perfect form
-Requires excellent lumbar stability, hip mobility, thoracic mobility, shoulder stability, wrist and elbow mobility - if any of these links is weak or faulty, the movement breaks down. It’s a full body move that doesn’t work for a significant part of the population that may have restrictions
-Catching the bar places a valgus load on the elbows (medial elbow stress), which is not what we want as pitchers who already face this on a daily basis
-Personal experience: Ive been a part of teams that cleaned, and teams that didn’t clean. There was no discernible difference as far as development, vertical jumps, strength, velocity, etc. But I did get injured cleaning, I did see most guys using improper form. I did see a guy fall backwards catching a clean. There were some injuries and a lot of very close calls and not a lot of actual development. And at the end of the day, even if your form is “perfect,” there simply isn’t anything unique that the exercise offers to make it worth the risk.
Explosive knee, hip and ankle extension…we get this from jumping, bounding, running. There are many ways to loads these patterns. We get explosive hip and knee extension from speed squatting, deadlifting, etc. Cleaning isn’t even unique to the pitching motion like some would have you believe because it takes place in the sagittal plane, while pitching is triplanar and has a significant rotational (transverse) component.
Olympic lifting is a fad in the fitness community. It’s a sport. But that doesn’t mean its the best way to train for other sports.