Bulking How Its Done

DoubleDuce · May 16, 2013, 3:15pm

[quote]BlueCollarTr8n wrote:

[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]

I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so? [/quote]

Not really. On a leg day I might get as high as 15-20% carbs. I don’t really have a problem with energy or feeling “flat”, so I don’t see the point in doing it.

People always talk about energy and needing carbs. I feel better on 7% carbs and 3000+ calories than on 40% carbs and 2000-2500 calories (about where I’d have to be to stay at the same leanness).

super_saiyan · May 16, 2013, 3:24pm

[quote]BlueCollarTr8n wrote:

[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]

I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so? [/quote]

I usually carb cycle on a cut but have been thinking of trying the low carb/refeed route. Do you think the refeed approach is better than carb cycling?

jppage · May 16, 2013, 5:12pm

[quote]ryanbCXG wrote:
Certainly individual. Also gotta take into activity, how mnay days you train. Volume ect.

For me I am active do a decent amount of cardio very high volume. I have messed around and find I function much better with high carb rather than high fat. So for me when I am gaining I am at 600+ carbs 250 pro and 40-60 fat. Feel great tons of energy. My brain functions better. But for some high carb doesn’t work and for many they have no need for that many carbs. [/quote]
I’m with ya on this.I tried high fats and just didn’t work for me.I feel and look better on a higher amount of carbs vs fats.

BlueCollarTr8n · May 16, 2013, 7:21pm

[quote]super saiyan wrote:

[quote]BlueCollarTr8n wrote:

[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]

I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so? [/quote]

I usually carb cycle on a cut but have been thinking of trying the low carb/refeed route. Do you think the refeed approach is better than carb cycling? [/quote]

I like carb cycling when I’m in surplus, but have never liked the approach while in deficit. I like the re-feed approach on a deficit because it extends the low carb period which seems to offer better control. With cycling my weight can vary 2-6lbs even with the same intake and one week my weight might return to baseline in one day, the next week it might take three.

bpick86 · May 16, 2013, 8:12pm

I think I stay in a constant state of carb loading. OP the way I started out with watching my diet was just by setting myself up at about 3000 calories (seemed like a good number)50 carb-35pro-15fat, Try that for a couple weeks, weigh , if I went down or stayed the same but looked leaner, increased to 3500 same ratio. I kept doing this until I gained. When I gained, if it looked like lean gains, I increased smaller amount. If I got fatter, I would keep as is for two weeks. Basically as long as you are looking relatively lean, keep increasing.

For the sake of clarity, I hate the nutrition aspect of lifting and the macro ratio I used just happened to be what I ate most days when I tracked it for several. I measured everything in relation to dishes in my house one day so that I wouldn’t have to really measure food, I just always used the same bowls, plates and glasses. I also never used a caliper, just a mirror test.

Not saying that this is the best way and it probably has plenty of faults,but it let me gain decent LBM and keep visible abs and intercostals with minimal headache

super_saiyan · May 16, 2013, 8:07pm

[quote]BlueCollarTr8n wrote:

[quote]super saiyan wrote:

[quote]BlueCollarTr8n wrote:

[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]

I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so? [/quote]

I usually carb cycle on a cut but have been thinking of trying the low carb/refeed route. Do you think the refeed approach is better than carb cycling? [/quote]

I like carb cycling when I’m in surplus, but have never liked the approach while in deficit. I like the re-feed approach on a deficit because it extends the low carb period which seems to offer better control. With cycling my weight can vary 2-6lbs even with the same intake and one week my weight might return to baseline in one day, the next week it might take three. [/quote]

Edit: I was going to ask about how you do your re-feed but I looked in your “how do you train” thread.

Thanks for the response. At this point I’ve been losing about 1 - 1.5 lbs p/week without any major fluctuations doing the carb cycling. I may give the refeed method a try once I see my progress start to stall rather than reducing calories again to see if I can tell a difference.

JoabSonOfZeruiah · May 16, 2013, 8:23pm

[quote]Smashingweights wrote:

[quote]JoabSonOfZeruiah wrote:

[quote]Ripsaw3689 wrote:

[quote]Smashingweights wrote:

[quote]JoabSonOfZeruiah wrote:
How do you guys go about a bulk.

I want to demolish the notice that people around here are limiting their gains by dieting as soon as their abs begin to blur from the 1% body fat increase

Would your advice be different for an underweight kid vs a normal weight or the same to teach certain skills i.e. track macros etc…[/quote]
Dieting is just regulating your food choices and portions.
Some diet to add muscle
Some diet to lose bodyfat.
“Bulk” and “cut” are stupid terms that should be thrown out with the bath water.
Both approaches to dieting should be the same IMO.
Track calories and macros and make small incremental adjustments based on your results.
If you aren’t doing this you are just guessing.[/quote]

If you aren’t doing this, you are justifying your own laziness and lack of discipline. Really, why would anyone want to carry around excess fat? You will slow down your lean mass gains drastically.

Example:

Bulk for 6 months, cut for 3 months. Result: Maybe 5 months of lean mass progress in 9 months.
Intelligently track macros and make small adjustments For 9 months: 8 months of lean mass progress in 9 months. [/quote]
Makes sense and I plan to take this kind of approach after I get leaner. Btw smashing you got a pretty good physique.[/quote]
Why wait till you are leaner?
Why not start now?
Thank you for the compliment.
I don’t like posting photos online but I thought an avatar of myself would give me more credibility lol[/quote]
Well that’s because I’ve never seen my six pack even at my leanest and I heard that its better to start a bulk lean so you can monitor fat gains more easily.

Btw this thread turned out better than expected.

BrickHead · May 16, 2013, 8:43pm

[quote]JoabSonOfZeruiah wrote:

Btw this thread turned out better than expected.[/quote]

I know - amazing.

UtahLama · May 16, 2013, 8:45pm

Wow.

A reasoned, good discussion.

I wonder what could possibly be different.

Ripsaw3689 · May 16, 2013, 9:53pm

[quote]UtahLama wrote:
Wow.

A reasoned, good discussion.

I wonder what could possibly be different.

[/quote]

Could you talk about your nutrition a bit Utah? Unless I missed a posted earlier in this thread.

MassiveGuns · May 16, 2013, 10:16pm

[quote]DoubleDuce wrote:

[quote]BlueCollarTr8n wrote:

[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]

I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so? [/quote]

Not really. On a leg day I might get as high as 15-20% carbs. I don’t really have a problem with energy or feeling “flat”, so I don’t see the point in doing it.

People always talk about energy and needing carbs. I feel better on 7% carbs and 3000+ calories than on 40% carbs and 2000-2500 calories (about where I’d have to be to stay at the same leanness). [/quote]

The best way to bulk is to stuff your face. Drink gallons of milk with sugar in it, pour olive oil and double cream on everything and eat a pizza or two every day.

BrickHead · May 16, 2013, 10:26pm

[quote]MassiveGuns wrote:

[quote]DoubleDuce wrote:

[quote]BlueCollarTr8n wrote:

[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]

I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so? [/quote]

Not really. On a leg day I might get as high as 15-20% carbs. I don’t really have a problem with energy or feeling “flat”, so I don’t see the point in doing it.

People always talk about energy and needing carbs. I feel better on 7% carbs and 3000+ calories than on 40% carbs and 2000-2500 calories (about where I’d have to be to stay at the same leanness). [/quote]

The best way to bulk is to stuff your face. Drink gallons of milk with sugar in it, pour olive oil and double cream on everything and eat a pizza or two every day.
[/quote]

Yup! Many people got great results with that.

ryanbCXG · May 16, 2013, 10:29pm

[quote]BrickHead wrote:

[quote]MassiveGuns wrote:

[quote]DoubleDuce wrote:

[quote]BlueCollarTr8n wrote:

[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]

I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so? [/quote]

Not really. On a leg day I might get as high as 15-20% carbs. I don’t really have a problem with energy or feeling “flat”, so I don’t see the point in doing it.

People always talk about energy and needing carbs. I feel better on 7% carbs and 3000+ calories than on 40% carbs and 2000-2500 calories (about where I’d have to be to stay at the same leanness). [/quote]

The best way to bulk is to stuff your face. Drink gallons of milk with sugar in it, pour olive oil and double cream on everything and eat a pizza or two every day.
[/quote]

Yup! Many people got great results with that. [/quote]
Because scale weight is all that matters duh

But that is technically the best way to bulk. Bulking is just a stupid concept that needs to be crushed

MassiveGuns · May 16, 2013, 10:30pm

[quote]BrickHead wrote:

[quote]MassiveGuns wrote:

[quote]DoubleDuce wrote:

[quote]BlueCollarTr8n wrote:

[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]

I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so? [/quote]

Not really. On a leg day I might get as high as 15-20% carbs. I don’t really have a problem with energy or feeling “flat”, so I don’t see the point in doing it.

People always talk about energy and needing carbs. I feel better on 7% carbs and 3000+ calories than on 40% carbs and 2000-2500 calories (about where I’d have to be to stay at the same leanness). [/quote]

The best way to bulk is to stuff your face. Drink gallons of milk with sugar in it, pour olive oil and double cream on everything and eat a pizza or two every day.
[/quote]

Yup! Many people got great results with that. [/quote]

Oh yeah I forgot to add to that a few grams of test, plenty of hgh and dianabol. Should do the trick.

ryanbCXG · May 16, 2013, 10:32pm

[quote]MassiveGuns wrote:

[quote]BrickHead wrote:

[quote]MassiveGuns wrote:

[quote]DoubleDuce wrote:

[quote]BlueCollarTr8n wrote:

[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]

I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so? [/quote]

Not really. On a leg day I might get as high as 15-20% carbs. I don’t really have a problem with energy or feeling “flat”, so I don’t see the point in doing it.

People always talk about energy and needing carbs. I feel better on 7% carbs and 3000+ calories than on 40% carbs and 2000-2500 calories (about where I’d have to be to stay at the same leanness). [/quote]

The best way to bulk is to stuff your face. Drink gallons of milk with sugar in it, pour olive oil and double cream on everything and eat a pizza or two every day.
[/quote]

Yup! Many people got great results with that. [/quote]

Oh yeah I forgot to add to that a few grams of test, plenty of hgh and dianabol. Should do the trick.
[/quote]

With that diet and those compounds you would turn into a big ball of bloofy water and fat

MassiveGuns · May 16, 2013, 10:33pm

[quote]ryanbCXG wrote:

[quote]BrickHead wrote:

[quote]MassiveGuns wrote:

[quote]DoubleDuce wrote:

[quote]BlueCollarTr8n wrote:

[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]

I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so? [/quote]

Not really. On a leg day I might get as high as 15-20% carbs. I don’t really have a problem with energy or feeling “flat”, so I don’t see the point in doing it.

People always talk about energy and needing carbs. I feel better on 7% carbs and 3000+ calories than on 40% carbs and 2000-2500 calories (about where I’d have to be to stay at the same leanness). [/quote]

The best way to bulk is to stuff your face. Drink gallons of milk with sugar in it, pour olive oil and double cream on everything and eat a pizza or two every day.
[/quote]

Yup! Many people got great results with that. [/quote]
Because scale weight is all that matters duh

But that is technically the best way to bulk. Bulking is just a stupid concept that needs to be crushed
[/quote]

I’m willing to bet in five years time regardless of steroid usage, not one of you lean bunkers will be more than ten pounds of lbm heavier. Not a single one.

ryanbCXG · May 16, 2013, 10:36pm

[quote]MassiveGuns wrote:

[quote]ryanbCXG wrote:

[quote]BrickHead wrote:

[quote]MassiveGuns wrote:

[quote]DoubleDuce wrote:

[quote]BlueCollarTr8n wrote:

[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]

I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so? [/quote]

Not really. On a leg day I might get as high as 15-20% carbs. I don’t really have a problem with energy or feeling “flat”, so I don’t see the point in doing it.

People always talk about energy and needing carbs. I feel better on 7% carbs and 3000+ calories than on 40% carbs and 2000-2500 calories (about where I’d have to be to stay at the same leanness). [/quote]

The best way to bulk is to stuff your face. Drink gallons of milk with sugar in it, pour olive oil and double cream on everything and eat a pizza or two every day.
[/quote]

Yup! Many people got great results with that. [/quote]
Because scale weight is all that matters duh

But that is technically the best way to bulk. Bulking is just a stupid concept that needs to be crushed
[/quote]

I’m willing to bet in five years time regardless of steroid usage, not one of you lean bunkers will be more than ten pounds of lbm heavier. Not a single one.[/quote]

I will take that bet. Damn I was really hoping you were joking before

But still you are arguing scale weight. What if I stay the same weight and get significantly leaner? That’s still muscle gain and fat loss I call that progress

MassiveGuns · May 16, 2013, 10:36pm

[quote]ryanbCXG wrote:

[quote]MassiveGuns wrote:

[quote]BrickHead wrote:

[quote]MassiveGuns wrote:

[quote]DoubleDuce wrote:

[quote]BlueCollarTr8n wrote:

[quote]DoubleDuce wrote:
I personally run about 60% Fat, 33% protein, 7% Carbs @ a little over 3000 Kcals currently weighed in at 193.8 this morning. But I’m dropping weight at the moment. 3500 kCals at those macros should be about maintenance.[/quote]

I’m very similar at the moment…50% fat / 40% protein / 10% carbs.
Do you ‘re-feed’ carbs once a week or so? [/quote]

Not really. On a leg day I might get as high as 15-20% carbs. I don’t really have a problem with energy or feeling “flat”, so I don’t see the point in doing it.

People always talk about energy and needing carbs. I feel better on 7% carbs and 3000+ calories than on 40% carbs and 2000-2500 calories (about where I’d have to be to stay at the same leanness). [/quote]

The best way to bulk is to stuff your face. Drink gallons of milk with sugar in it, pour olive oil and double cream on everything and eat a pizza or two every day.
[/quote]

Yup! Many people got great results with that. [/quote]

Oh yeah I forgot to add to that a few grams of test, plenty of hgh and dianabol. Should do the trick.
[/quote]

With that diet and those compounds you would turn into a big ball of bloofy water and fat[/quote]

Surely that depends on the exact macro breakdown and amount of cardio and conditioning work you do on top of your heavy lifting?

It is possible to eat the foods I’ve described within a properly structured diet.

If you keep calories the same, a diet with more dairy will build more mass. Dairy is insulinogenic.

MassiveGuns · May 16, 2013, 10:39pm