Again, this is all counting the green veggies im eating. Should i even be recording them? I know you said not to weigh, measure, or record but it just doesent make sence not to. Calories are calories, right? Can you further explain this concept?
PC, I don’t know what your body fat percentage is, but if you’re below 15%, I’m all for you switching gears and starting a clean bulk. It really depends on what YOU want and what YOUR goals are for yourself.
The reduction in waist size is generally a good thing if you’re cutting and wanting to reduce your body fat percentage.
Fibrous green veggies are high in fiber. They’re filling. They’re self-limiting in nature. They’re a safety net of sorts and if you consume enough of them, they’ll keep you from getting TOO hungry. They also have a bunch of health benefits, which you’re probably not too worried about right now.
You can count 'em if you like, but don’t limit them to hit some arbitrary number in your head. Even though calories count, it really isn’t as simple as a calorie is a calorie. As an example, if a person reduces carbs and increases their fat intake, the body makes a metabolic shift to using fat to meet energy requirements. A byproduct of fat metabolism (which is a bit less efficient than carb metabolism) is ketones. Ketone bodies are used as a source of energy, just like glucose. But physiology aside, the point I want to make is the body doesn’t metabolize fat as efficiently as it does carbohydrates, which means that if that’s the macronutrient meeting energy requirements/deficits, that individual is going to have to consume a higher number of calories to offset the metabolic inefficiency.
I deal with the “calorie is a calorie” and “calories in equal calories out” things all the time. I work with people who are playing by all the rules, eating very little, doing cardio … and they can’t lose weight. So they try to do more cardio and eat less. They can’t figure out why their body isn’t cooperating. Then I come along and tell them how, what and when to eat, and they go, “OMG, that’s a whole lotta food!!! I’m going to blow up like a balloon!!!” … which is not what happens. Eating more food and doing less cardio results in the person losing weight and losing fat.
Bottom line, eat your veggies!!! (grin) They’re the only thing standing between you and being too hungry. When cutting, you’ll eat predominantly fibrous green veggie carbs, beans and fruit, and you’ll only consume starchy carbs following resistance training. When bulking you’ll have to eat more fibrous green veggie carbs to get your calories high enough to put on muscle.
Nevermind, its common sence.
I have been seriously having a craving to bulk lately but im not even sure what i want. Im buying a $50 scale tomorrow, should do some help.
Terry, now is the time for your words of wisdom. I miss eating big! hahaha
Is this normal?
Why not think in terms of a whole year? Bulk for 8 months out of the year. Then you’d do a month of maintenance and then 2 months of cutting, followed by a month of maintenance.
Decide what’s important for you.
Does a scale really cost $50 in Canada?!?! Do you have a Wal-Mart near where you live? They run about $30 here in the States. Maybe it’s the exchange rate.
i could not get my scale today, it was a holiday and everything was closed. Tomorrow for sure 
I had a very, very bad workout last night, and when i came home i was seriously ready to quit the diet altogether and just start bulking again. I was pissed. Ate a little bit over what i was supposed to, mostly meats… i had my mind made up. My workouts just werent going very well at all, the last 3 or 4.
Today when i woke up i decided to just, continue my regular (cutting) diet for today and i was planning on contacting you. Then tonight happened. I had one of those awesome workouts and it just re arranged my thoughts. Its pretty much jusyt what i needed. A few more of those and im sure ill survive the next few weeks. I hit my numbers today pretty well, and im doing HITT again tomorow… (FUCK)
Ill let you know my weight tomorrow. Ill also check the post office.
PC
The scale. Its a good one, trust me.
Okay, Terry. Can you outline how to clean bulk for me? Caories, Nutrients… etc. Im going to check my body fat on friday, so we can go from there on what to do about increases i guess.
By the way, i couldent resist having one bar. It was indeed pretty amazing. This can be bad… Im gonna have to keep buying them! hahaha
for anyone who hasnt tried Metabolic Drive bars… your missing out
Adam
If your increases in strength slow, remember it’s only temporary. You’ll be bulking before too much longer.
I’m glad to hear about the workout, though!!
Congrats on the scale!!! It does look like a nice 'un! (grin)
It’s simple. Keep your diet exactly the way it is, but increase calories by 250 calories per day over the next week. The whole 250 calories is going to come in the form of carbs. Converted into grams, that’s about 60 extra grams of starchy carbs I want you consuming between now and Friday.
Give me your weight out of bed tomorrow. We’ll use that number. If you go up any weight at all from the number you give me tomorrow, we’re going to keep the numbers the same for another week. If you go to weigh in in on Friday and gain NO weight (or lose weight), then we’ll go up another 60g of starchy carbs per day for one week.
The 60g of starchy carbs is probably better divided up between 2 or 3 meals, ideally the first half of the day and possibly PWO, but you’re already getting some starchy carbs there.
Keep hitting your protein and fat numbers. Keep consuming your 3 servings of fruit and your serving of beans daily. Make sure you’re maxing out on your fibrous green veggie carbs (your hunger safety net).
Recalculate your P and F numbers at 190 and again at 200. You’ll recalculate your numbers every 10 pounds of body weight.
Questions? (grin)
See? That wasn’t hard or complicated at all. (grin)
Sounds good to me. Monday is going to be a pretty cool day. What about HITT now?
Scale weight: 185
My protein intake on average has been at like… 350g. Fat? probably 80. Carbs have been at or around 200, with the only starch being PWO.
Hey look its Wednesday already!
heh heh, as I am reading this, I’m eating pizza.
Terry, come monday im starting the Shut Up Program. I most definately do NOT feel comfortable even attempting this at 3250 kcal a day. Is it safe to bump it up a few notches you think? I can eat much over that, without even adding carbs if i want to (if i was allowed).
It looks like a badass training program though, but its nothing i couldent make up myself. Not looking forward to squats, deads, and lunges on the same fuckin day. Its gonna opt for somewhat long workouts. Then its one day off and Lats/abs.
How am i gonna manage that with sore traps, lower back, and hammies. Not a good condition to be rowing with. Maybe ill stick an extra day off in there or something, im sure it wont hurt. But im going to try it. If i can manage, then ill do it the way it was meant.
If i cant, ill take an extra day off and stretch, do some forearms, and maybe a bit of odd work thats left out (eg rotator cuffs)
Ill be letting you know how that goes. Whats your take on all this, TT, or should i just call you my textbook? Textbook Terry… I like it!
PC
What about HITT now?
Do it twice a week. Steady state cardio is catabolic. HIIT is anabolic and will help build a more extensive capillary network. The benefit of that is that metabolic wastes will be removed from the muscles you’re working more quickly and efficiently and nutrients taken TO the muscles. HIIT will also increase the number of mitochondria (organelles responsible for the production of ATP (energy)).
Bottom line? Just do it. There are lots of benefits, even if you’re bulking. (grin)
Terry, come monday im starting the Shut Up Program. I most definately do NOT feel comfortable even attempting this at 3250 kcal a day. Is it safe to bump it up a few notches you think? I can eat much over that, without even adding carbs if i want to (if i was allowed).
It’s going to be all right, PC. Give it the best you’ve got. All you’re trying to do is provide your muscles with a stimulus for growth. You don’t need to annihilate 'em, and you don’t need to KILL yourself. And week by week, if you don’t go up in scale weight slightly, we’ll increase the number of carbs you are consuming.
I’m really glad you asked this because it’s an important concept and mindset you need to adopt. You don’t “reward” yourself for a hard workout with more food or more carbs or a meal that isn’t QUITE part of your plan. You work out and you get your PWO nutrition with starchy carbs. And then based on your progress and how you feel, we’ll make the changes we need to make.
Remember, that I wanted you to do a month of maintenance, so increasing your calories 250 calories per day right out of the starting gate is a bit of a concession on my part. If you can tough it out for 4 weeks, you’ll be eating more carbs, more calories, putting on muscle, going up in your weight in the gym … and still be pretty happy with your appearance. Just hold tight!!!
Add the 60g of carbs (250 calories roughly) to your PWO meal. Make sure you’re consuming a pint of chocolate milk immediately following your workout, and then make sure you’re getting an increased number of starchy carbs in the whole-food meal following your workout.
“Textbook Terry” … that’s a new one! (laughing)
Even though I’m asking you to hold tight, we’ll negotiate along the way, PC. You’re going to be sore no matter how many carbs and calories you’re consuming.
Scale Weight: 186
Waist: 34.25"
I dont have time for the other measurements right now. I will post them later.
Scale weight up one pound, waist size down 1/2 inch.
Good job, PC!!! (grin)
If you’ve already increased calories by 250+ per day, leave it where it is. If you haven’t increased calories by 250+, then go ahead and do so.
250 calories is roughly equal to 60g more of carbs, of course.
This has been a bad weekend. I havent slept until 5 the past two nights because of work, and i have been working in the day time too. Im gonna take tomorrow completely off and hit the gym on monday with that new program. There was stuff goin gon this weekend, and it just so happened i had to work, but next week should be different. Anyway its 4:30 am, im going to bed.
PC
It’s not easy to juggle work, school and working out. Sometimes life gets in the way of what we really WANT to do.
When you’re in one of those situations, just hold on for dear life until it’s over. Things may not be perfect, but do the best you can to minimize the negatives and maximize the benefits.
Next week will be better!!!
Yeah, so.
Im dropping the Shut Up program before that start of day 4. No fucking way am i going to do upper back tomorrow after squatting, deadlifting, and lunging my ass off yesterday. Im almighty sore, and with the weight im doing a split like that is just too taxing. I would have loved it maybe 10 months ago.
Im going to stick to my single body part a night. I mean, if it aint broke… dont fix it! Now i remember why i hate programs designed for more than one person. Im too indivudial for that. This is also why i thank you, theres no way in hell i would have stuck to a poster diet. What i (you) done worked, and there was plenty of freedom. It was a diet sutired exclusively to ME.
Thanks again, TT.
PC
PC, you’re the kind of guy that puts everything you’ve got into your workouts.
I’m glad you’re smart enough to realize that your muscles only need a STIMULUS for growth and that they don’t need to be annihilated and that you don’t need to be incapacitated.
I have no doubt that we’re going to be increasing your carbs week by week. There wouldn’t be anything wrong with trying the program again, somewhere down the road.
You’re doing great, PC!!! And the things you’re learning about how to manage your health and weight and body composition, you’ll be able to use for the rest of your life. You’re way ahead of a lot of people in that respect.
Okay here it goes.
Scale weight: 187.5
wAIST: 34.25"