FFB Unite!

Training Bodybuilding
41

[quote]theenforcer1 wrote:
Hey guys, I am currently trying to bulk
(6’3, a measly 152 lbs)

Could you guys help me out by posting some of your bulking diets as examples? I would like to see what FFBs used to bulk up without returning to FAT BOY status.

Currently I eat–

Breakfast - 1/2 cup oatmeal, 5 egg whites, 1 cup 1% milk.

2 hours later - Whole Wheat English Muffin with 2 tbs Natty PB.

Lunch - Chicken Breast with veggies

2 hours later - veggies with 1/2 cup cottage cheese

Dinner - Some source of lean meat w/ yams or corn and a veggie

Pre bed - 1/2 cup cottage cheese and some veggies.

Im obviously not getting enough calories (I usually work out in the morning after my breakfast). I would just like to see what you guys use as a bulking base…im aiming to put on the weight slowly, and to minimize the fat gains.

Thanks guys![/quote]

post your stats and the macros and calories of that and we can help you out. a couple things i see already. always have a lean protein source with every meal. you want some more fat pre bed.

when do you work out cause you need a post workout drink such as Surge or whey and dex. the calories look about half of what you should be consuming. i jsut started to bulk and im around 4400 clean and seeing how that works. 4400 clean is me basically eating all day long . you also need more carbs.

42

[quote]budlight1 wrote:
theenforcer1 wrote:
Hey guys, I am currently trying to bulk
(6’3, a measly 152 lbs)

Could you guys help me out by posting some of your bulking diets as examples? I would like to see what FFBs used to bulk up without returning to FAT BOY status.

Currently I eat–

Breakfast - 1/2 cup oatmeal, 5 egg whites, 1 cup 1% milk.

2 hours later - Whole Wheat English Muffin with 2 tbs Natty PB.

Lunch - Chicken Breast with veggies

2 hours later - veggies with 1/2 cup cottage cheese

Dinner - Some source of lean meat w/ yams or corn and a veggie

Pre bed - 1/2 cup cottage cheese and some veggies.

Im obviously not getting enough calories (I usually work out in the morning after my breakfast). I would just like to see what you guys use as a bulking base…im aiming to put on the weight slowly, and to minimize the fat gains.

Thanks guys!

post your stats and the macros and calories of that and we can help you out. a couple things i see already. always have a lean protein source with every meal. you want some more fat pre bed.

when do you work out cause you need a post workout drink such as Surge or whey and dex. the calories look about half of what you should be consuming. i jsut started to bulk and im around 4400 clean and seeing how that works. 4400 clean is me basically eating all day long . you also need more carbs.[/quote]

I also forgot to add I have a fruit salad (home made with pineapple, grapes, strawberries, watermelon cut up in it) with breakfast, and with my post breakfast snack. I also eat 1/2 a cup of almonds a day.

on fitday, my typical breakdown ends up being ~2000 calories, 25% fat, 36% carbs and 38% protein.

I KNOW I need to up this.

I usually workout every monday/weds/fri
I do
squats (180x5)
dumbbell bench (50lb dumbbells x3)
standing military press with the dumbbell, (30lb x 3)
skull crushers (50 x 3)
lunges (100 x 5)

I do deadlifts once a week…

where should I add? What should I change? Thanks guys.

43

[quote]theenforcer1 wrote:
budlight1 wrote:
theenforcer1 wrote:
Hey guys, I am currently trying to bulk
(6’3, a measly 152 lbs)

Could you guys help me out by posting some of your bulking diets as examples? I would like to see what FFBs used to bulk up without returning to FAT BOY status.

Currently I eat–

Breakfast - 1/2 cup oatmeal, 5 egg whites, 1 cup 1% milk.

2 hours later - Whole Wheat English Muffin with 2 tbs Natty PB.

Lunch - Chicken Breast with veggies

2 hours later - veggies with 1/2 cup cottage cheese

Dinner - Some source of lean meat w/ yams or corn and a veggie

Pre bed - 1/2 cup cottage cheese and some veggies.

Im obviously not getting enough calories (I usually work out in the morning after my breakfast). I would just like to see what you guys use as a bulking base…im aiming to put on the weight slowly, and to minimize the fat gains.

Thanks guys!

post your stats and the macros and calories of that and we can help you out. a couple things i see already. always have a lean protein source with every meal. you want some more fat pre bed.

when do you work out cause you need a post workout drink such as Surge or whey and dex. the calories look about half of what you should be consuming. i jsut started to bulk and im around 4400 clean and seeing how that works. 4400 clean is me basically eating all day long . you also need more carbs.

I also forgot to add I have a fruit salad (home made with pineapple, grapes, strawberries, watermelon cut up in it) with breakfast, and with my post breakfast snack. I also eat 1/2 a cup of almonds a day.

on fitday, my typical breakdown ends up being ~2000 calories, 25% fat, 36% carbs and 38% protein.

I KNOW I need to up this.

I usually workout every monday/weds/fri
I do
squats (180x5)
dumbbell bench (50lb dumbbells x3)
standing military press with the dumbbell, (30lb x 3)
skull crushers (50 x 3)
lunges (100 x 5)

I do deadlifts once a week…

where should I add? What should I change? Thanks guys.
[/quote]

whats your height bodyfat weight? 2000 calories is less than you should cut on.

44

[quote]theenforcer1 wrote:
budlight1 wrote:
theenforcer1 wrote:
Hey guys, I am currently trying to bulk
(6’3, a measly 152 lbs)

Could you guys help me out by posting some of your bulking diets as examples? I would like to see what FFBs used to bulk up without returning to FAT BOY status.

Currently I eat–

Breakfast - 1/2 cup oatmeal, 5 egg whites, 1 cup 1% milk.

2 hours later - Whole Wheat English Muffin with 2 tbs Natty PB.

Lunch - Chicken Breast with veggies

2 hours later - veggies with 1/2 cup cottage cheese

Dinner - Some source of lean meat w/ yams or corn and a veggie

Pre bed - 1/2 cup cottage cheese and some veggies.

Im obviously not getting enough calories (I usually work out in the morning after my breakfast). I would just like to see what you guys use as a bulking base…im aiming to put on the weight slowly, and to minimize the fat gains.

Thanks guys!

post your stats and the macros and calories of that and we can help you out. a couple things i see already. always have a lean protein source with every meal. you want some more fat pre bed.

when do you work out cause you need a post workout drink such as Surge or whey and dex. the calories look about half of what you should be consuming. i jsut started to bulk and im around 4400 clean and seeing how that works. 4400 clean is me basically eating all day long . you also need more carbs.

I also forgot to add I have a fruit salad (home made with pineapple, grapes, strawberries, watermelon cut up in it) with breakfast, and with my post breakfast snack. I also eat 1/2 a cup of almonds a day.

on fitday, my typical breakdown ends up being ~2000 calories, 25% fat, 36% carbs and 38% protein.

I KNOW I need to up this.

I usually workout every monday/weds/fri
I do
squats (180x5)
dumbbell bench (50lb dumbbells x3)
standing military press with the dumbbell, (30lb x 3)
skull crushers (50 x 3)
lunges (100 x 5)

I do deadlifts once a week…

where should I add? What should I change? Thanks guys.
[/quote]

also your workout sucks. what is your rep and sets? where are your back exersizes? one exersize per body part isnt shit i would try a 4 day split if your going for astetics 3-4 exercises 10-16 sets in total chest/tris, back/bis , rest legs/abs, shoulder/traps rest, rest, or follow one of the plans by Waterbury.

45

Thanks guys, ill read over Waterbury’s programs.

I know my workout sucks.

I already stated I am 6’3 and a measly 152, but I am a FFB down from 240, and thats not where I want to go, where most of my anxiety comes from. I have read that adding calories too fast for FFB leads to fat gain, and thats what I dont want.

Sorry guys. I will look over Waterbury’s progs, and stop putting down the fork.

46

How about I use the premade in the Waterbury Method article? Would that be a good place to start?

Thanks again.

47

8-14 is pre growth spurt thats not a fat boy.

48

http://www.T-Nation.com/readTopic.do?id=696934

49

So anymore FFBs out there with stories to tell?!

50

has anyone noticed that one of the things contributing to our extreme phobia of fat, comes from how fucking horribly fat people are treated?

I remember each day just being hammered(250+) 5’10", it was fucked up. People in professional positions would always put the blame on me, as well as assume the worst whenever I would complete a project and so on. It was not cool.

Now that I am not physically hideous, it seems the whole world has turned a new cheek. In a way it’s disturbing how shallow the world can be, but i’m not surprised/ too disappointed. All it does is make me realize how important physical appearance really is on making impressions, and makes me all the more fat phobic.

51

[quote]theenforcer1 wrote:
So anymore FFBs out there with stories to tell?![/quote]

Sorry for the length but this is my story…

Like all FFB I struggled with my weight for a long time. Throughout high school I would fluctuate between fat ( highest 230 @ ~ 22% @ 6'2") and skinny fat (lowest 179 @ ~ 18%). In college it was far worse, I was playing football for a D-1aa program as an O-lineman...obesity was just about encouraged. I reached 280 @ 25-30% in my freshman year of college, the funny thing was I thought I was eating healthy because all my calories were "clean" and I was following JB's massive eating principles.

To get to that size EVERYDAY I was eating:

Breakfast: 2 cups or rolled oats w/ 2 scoop protein powder mixed in

Post workout shake: 2 scoops whey protein with 100 grams carbs from maltodexrein/ dextrose blend. (I was lifting 4 days a week using a Davies/ Ian King inspired workout and running 2-3 days. Even on days I would just run I would drink a shake very similar to this one because “I needed to gain weight”)

Post Workout Meal: 14 oz of white pasta (I couldn’t eat the whole 16 oz without feeling sick…oddly enough I tried this feat several times as i saw it as a badge of honor), with 60 grams of protein from chicken and sauce (over 1,200 calories and over 200 g of carbs in one meal! It took me close to an hour to finish this meal)

And my protein and fat meals (usually there were 3-4 of them a night) almost all included 6 oz of mozzarella cheese and several handfuls of peanuts along with some kind of meat or eggs.

In my head I thought I was massive in a good way (I tricked myself into being happy with what I saw in the mirror) and I justified my size because of my position and sport. After about a year around that weight I saw a picture of myself and realized just how fat I was. From there I went done to 265 for a bit and “reset my set-point” than went down to 250 were I tried to remain the rest of my football career. I took a lot of bullshit from coaches and teammates about being a 250 lb offensive lineman but I think I played better at that weight than at 280.

I played my 4 years of football and now I am currently focused on aesthetics with a thought of competing in some amateur strongman or power lifting events in the future. Despite what my friends predicted I didn’t jump on the velocity diet or anything extreme to get ripped and finally see my abs (although I am fairly close to seeing them at this time). I am going with the slow and steady approach and I think it is what works best for me.

Currently I am 240-245 @ ~10-12 % and I feel great but i know i have ALOT of room for improvement. I have a short term goal of getting to 250 @ under 9% by the start of next summer and a long term goal of getting to 265 @ under 8% in several years. I am more or less sticking to Shugart’s Quality Mass Diet as I have discovered through my own mistakes that is the best approach for me.

52

[quote]consumer wrote:
has anyone noticed that one of the things contributing to our extreme phobia of fat, comes from how fucking horribly fat people are treated?

I remember each day just being hammered(250+) 5’10", it was fucked up. People in professional positions would always put the blame on me, as well as assume the worst whenever I would complete a project and so on. It was not cool.

Now that I am not physically hideous, it seems the whole world has turned a new cheek. In a way it’s disturbing how shallow the world can be, but i’m not surprised/ too disappointed. All it does is make me realize how important physical appearance really is on making impressions, and makes me all the more fat phobic.[/quote]

Oh definately! I used that in my training to slim down. Every time I would think I was too tired to run the next mile, I would just think back to all those people that would mock me for being overweight, when in retrospect at 6’ 230ish i wasnt THAT fat. Now I have to try to GAIN weight at 6’3 150…so hell its damned if you do, damned if you dont.

53

[quote]budlight1 wrote:

you also have to realize the mroe muscle you have the better that fat will look . cause 20 pounds of fat on someone 100 pounds isnt the same as 20 pounds on someone who is 240. i agree with the statement that i will never be happy with the way i look my self image is gone from beign fat for so long. i finally got a six pack and i still look in the mirror and think of myself as fat. its kind of disturbing. most body builders are never satisfied. its an addiction for most before who are truely into it.[/quote]

That’s very true. I just saw a friend this weekend for the first time in months, and even though I’ve gained a little weight since I’ve seen him (more muscle, more fat) he thought I looked leaner.

54

[quote]zdrax wrote:
One more note - consistency, not novelty. I fell into the Yo Yo Dieter pattern when I was on a diet that allowed cheat days. We FFBs show, very viscerally, that cheat meals through rapid water gain and fat cell expansion. Despite this never being ‘real fat,’ psychologically, the 2 or 3 inch expansion of my waist and the perpetual bloat would send me into a Hollywood-style crash diet after the binge. Of course, my body would think I was dying, so by next weekend, I was binging again. Don’t let this happen to you!

[/quote]

I’ve been lurking for a while but reading this made me realized this has been happening to me. Thanks for the epiphany!

Transitioning from a fat girl to a fit girl has show me a whole new world. The difference in how people treat me is amazing.

55

thats because fat people smell bad.

56

i am a FFGirl, who is well on her way to a Fit girl too.

At my heaviest, in November, i weighed 184lbs, at 5’9". That scared me a lot, since, 5 years ago, as a competitive swimmer, i happily flirted around 150lbs, while being in the best shape of my life.

so i joined the gym, and slowly over 6 months, got moderately serious about going. I was very intimidated by the “beautiful” cardio bunnies, and the sweaty big guys lifting big things and looking like they knew what they were doing.
During those 6 months, i made some progress ( I lost about 10 lbs of fat) but i wasnt extremely committed.

In may, I finally decided that I was fed up of spending hours in the gym, w/o good results. So I started reading T-Nation, found Coach Davies “Fat to Fire” program, and gave it my all. It was fun, but i wanted something different, and lo and behold, i discovered Chad Waterbury’s articles.

I just finished ABBH1 and am starting ABBH2 in a few days. I now weigh 157lbs, which is the lowest i have weighed in THREE YEARS!!! I can see my top two abs (2/6… not too bad!) for the first time in my LIFE!!!

During these past three months, i have learnt so much! and there is still so much to learn.

But, I too, have realised that success directly depends on diet. I have found the easiest diet to follow was the T-dawg 2.0. i have since adapted it to suit my needs, but i have encountered a little problem.

I have become obsessed with eating cleanly. As in, never mind allowing myself a cheat day, i cant even seem to allow myself a refeed day!

Dont get me wrong, i am not starving myself, by any standards: i eat between 2000 and 2300 cals a day, i get about 1.2g of protein per lb of bw… But i cant seem to allow myself any flexibility!

whole wheat pasta, sweet potatoes, whole wheat bread, brown rice… i am scared to eat them! i am paranoid that if i deviate even a tiny bit from my current diet, that i will gain weight.

I dont think my mindframe is healthy. Except i am not sure how to change it.
Have any of you FFB or FFG’s experienced it?

How do you practice moderation???

57

[quote]sweetlovin wrote:

I have become obsessed with eating cleanly. As in, never mind allowing myself a cheat day, i cant even seem to allow myself a refeed day!

Dont get me wrong, i am not starving myself, by any standards: i eat between 2000 and 2300 cals a day, i get about 1.2g of protein per lb of bw… But i cant seem to allow myself any flexibility!

whole wheat pasta, sweet potatoes, whole wheat bread, brown rice… i am scared to eat them! i am paranoid that if i deviate even a tiny bit from my current diet, that i will gain weight.

I dont think my mindframe is healthy. Except i am not sure how to change it.
Have any of you FFB or FFG’s experienced it?

How do you practice moderation???[/quote]

I think most people severely underestimate the role environment plays in a person’s habits. I noticed that I do exceptionally well with my food choices on the days I work. My schedule those days is regimented. It’s established.

But the weekends when I have a fridge just waiting for me to raid…

Changing your environment so that it is more forgiving to mistakes takes off some of the pressure. Do you think the cardio bunnies hang around with overweight sedentary people when they’re not at the gym? No, they are around people with similar interests. And those people help keep them on track with their goals. It’s like an unofficial support group. They don’t have to be as vigilant because their environment doesn’t have the pitfalls and temptations that trip you up. Those temptations are very hard to overcome, so the more of them you can remove the better.

The reason we fell into the trap of gaining so much weight in the first place is because we nestled into environments that fostered that unhealthy approach to life. For me it was meeting my wife and being around her family so much. I stopped execising because they never exercised. I started eating more food at dinner when I was at their house because that’s how they usually ate. Her mom was constantly trying to get me to eat more and more food. And when we got married, those bad habits stayed with me.

It’s been a real bitch to change those habits. It’s meant putting in extra effort with meal planning and food preparation. There’s really no one to help me do that and no one for me to look up to in that department. I’ve felt myself backsliding a few times. When my MIL came to visit during my wife’s last pregnancy, she took over the cooking duties when my wife couldn’t do them. I started to go back into the habits I formed when I first met her. It didn’t help that my MIL criticized my healthy food choices and took my way of eating as an insult to her cooking ability because I wasn’t eating as much of her food. I remembered why I fell into the trap of eating so damn much in the first place.

If you’re worried about not being able to eat in moderation should you allow yourself a little freedom in meal choices, think of ways to change your environment so that there are fewer dangers. If you stay in the same environment, you’ll eventually end up back where you were. By following a strict diet, you’ve bascially narrowed your food environment to a very small window. Allowing for more freedom will in effect change your environment. Just make sure that if you do enter that larger environment once more that you have identified and removed the elements that could trip you up.