Howdy there:
20 yr old, 5’10 220 pound male going on his first bulk. I’ve always tended to readily hold fat (According to Thibaudeau I’m a ‘former fat boy’), but since winter is coming up, I want to ease back into eating slighltly above maintenance and then when christmas rolls around, cut to about 10% for March’s Spring Break.
I’m probably roughly 15% b/f right now, but solid. Bench 380, Squat ~600, Incline 325. 2 weeks ago I did the anabolic diet for 1 week, just to deplete my glycogen stores, and cut the cravings so i could bulk clean. I’ve done Pretty good so far, following Berardi’s don’t diet plan, onoly eating carbs for breakfast, as well as pre/post WO. Other than that lots of veggies and protein/healthy fat.
I think nutrition is the key for me, since I can throw up the weight; so critique my diet.
7 am: 1 egg 5 egg whites 1 cup oats
9 30: 1 c cottage cheese with one scoop ON whey w/ 1 tbs of natty pb.
12:30: 1 cup oats, ~6 oz ckn, apple
WORKOUT
3: 1.5 scoops of ON whey (36 g protein) with a packet of oatmeal (little sugar, little complex carbs; like i said FFB so i don’t want to hop into the huge post workout insulin spike)
5:30: Can of solid white tuna, 3-4C broccoli, 2 large stalks of celery w/ almond butter.
8:30 : 2eggs 4 e.whites.
if i want to eat something in between i usually got a gladware full of chicken breasts that i eat out of, and snack on celery and peanut butter.
I’m following Optimized Volume training, which is 5x5 at a heavy weight, each set followed by 5 reps of a 6-0-2 tempo lighter weight.
Suggestions