[quote]Dlouda wrote:
Again, your off days is when you grow.[/quote]
[quote]MAF14 wrote:
[quote]Dlouda wrote:
Again, your off days is when you grow.[/quote]
[/quote]
I’m sorry, but that statement does not by any means imply that it is the ONLY time you grow. If you disagree with the fact that you grow when you rest (off days for example) then you’re misinformed.
Good day to you
Look into MAG-10 pulse fast and/or pulse feast.
[quote]Dlouda wrote:
[quote]MAF14 wrote:
[quote]Dlouda wrote:
Again, your off days is when you grow.[/quote]
[/quote]
I’m sorry, but that statement does not by any means imply that it is the ONLY time you grow. If you disagree with the fact that you grow when you rest (off days for example) then you’re misinformed.
Good day to you[/quote]
i said you INSINUATED it… not stated exactly
[quote]MAF14 wrote:
[quote]Dlouda wrote:
[quote]MAF14 wrote:
[quote]Dlouda wrote:
Again, your off days is when you grow.[/quote]
[/quote]
I’m sorry, but that statement does not by any means imply that it is the ONLY time you grow. If you disagree with the fact that you grow when you rest (off days for example) then you’re misinformed.
Good day to you[/quote]
i said you INSINUATED it… not stated exactly[/quote]
Did no such thing, simply stated that you grow on your off days and thus should keep caloric intake high enough to ensure you grow optimally. You misconstruing my response is not my problem.
This guy is looking for help, so I suggest you stop trying to make other people look dumb and help him or just stop replying.
[quote]Dlouda wrote:
If you do this for a living, working with clients… why are you “coaching” him on here for free? Ha[/quote]
Because I learned a lot through this site, its my way of giving back. Advice is free, programs, plans and assessments I charge for. I have been a member under one handle or another for nearly a decade, people like you come and go. Any more moving goal posts?
[quote]Peter Orban wrote:
[quote]Dlouda wrote:
If you do this for a living, working with clients… why are you “coaching” him on here for free? Ha[/quote]
Because I learned a lot through this site, its my way of giving back. Advice is free, programs, plans and assessments I charge for. I have been a member under one handle or another for nearly a decade, people like you come and go. Any more moving goal posts?[/quote]
As if you know anything about me
/end discussion
[quote]Dlouda wrote:
[quote]Peter Orban wrote:
[quote]Dlouda wrote:
If you do this for a living, working with clients… why are you “coaching” him on here for free? Ha[/quote]
Because I learned a lot through this site, its my way of giving back. Advice is free, programs, plans and assessments I charge for. I have been a member under one handle or another for nearly a decade, people like you come and go. Any more moving goal posts?[/quote]
As if you know anything about me
/end discussion[/quote]
well we know you’re a douche…jk
[quote]Peter Orban wrote:
I agree with MAF14. Add 500 Kcal around training. See how that goes for 2 weeks. If you are still lean, then you can try 500 more.
As for macros, your protein is a little on the high side (I can’t believe I said that), I think the 200-250 range would work well. Carbs around 100g on off days and 200g on training days. Fat around 100g. That would be 2100 Kcal on off days and 2700 on training days. Basically set your diet to the off days and add 50g protein and 100g carbs around training. After 2 weeks, assess, and add 50g carbs to periworkout and meal 1 if you are still lean. I am assuming since you got cut, you know how to eat.[/quote]
Cheers for the response, this is pretty much the route I’ve gone down, adding in calories from carbs after my workout and within 2 hours.
I know, protein has crept up on the high side so have amended this as the extra calories from the carbs is compensating.
Getting cut has taught me how to eat, youre right, so will follow this and keep upping until i reach a point where Im growing yet staying within reasonable leanness.
Again, appreciate the response.
[quote]Peter Orban wrote:
[quote]Dlouda wrote:
Again, your off days is when you grow. You shouldn’t be eating less on your off days, because that is counter-productive to “growing.” Rather than eating less calories, substitute some of the carbs you eat on off days with fat, but make sure you still get enough kcals to gain. I promise if you eat 2,100 kcals like Peter Orban suggested, you won’t get anywhere.[/quote]
Learn how to read.
I suggested a base of 2100 Kcal on non-training days, and 2700 on lifting days, and then after two weeks adding 400 Kcal on lifting days and 200 on off days. This fits the way a high level coach would have him progress out of the diet and allow him to make adjustments based on feedback, something he seems quite well at doing. I am pretty sure he can use this construct effectively.
As for your guarantee, it isn’t worth shit, I have seen people his size and slightly bigger gain on that much and I do this for a living seeing 20-40 clients every two weeks, a good fraction of which are in the same boat.
@DG831: as MAF14 suggests, check out Shelby’s article:
and this one too:
They fit your situation (you said you want to limit fat gain) and leave room for future tweaking allowing you to make feedback based decisions which you seem to have demonstrated the ability to do.
As for my recommendation for a possible step after the 4 week progression I recommend, 25g per other meals and possibly upping fat a bit are your next options. If you choose to do this feel free to PM me at that time if you want to briefly discus your next move.[/quote]
Great articles, thanks for the links and offer to PM. Ive upped my fats slightly in my last meal of the day so wil also monitor how that goes.
You’re welcome, sorry for the silliness. I will be interested to hear how it went. I tried to keep my recommendations based on what you asked for and your current state, both of which you clearly stated. Any tracking of intake and responses will be very helpful for future reference.
More than happy to answer any questions even before the 4 weeks is up, but I think you have the tools you need, this is also why I didn’t bother with food recommendations.