This summer…i decided to forfeit the beach or taking my shirt of and really give a serious shot at a real bulk. I can’t say i was really successful…I tried to eat every hour or every hour and a half every day. Normally my diet consisted of this.
8am- upon waking…whey protein shake
9am- 4-5 eggs…yolks and all scrambled…two pieces of wheat toast and orange juice.
1030am- goto gym for an hour to 2 hours…post workoutshake at around 1230- 130
230pm - sandwich…roastbeef/turkey with cheese whole wheat bread
330- before work protein shake
430- met-rx big collosol cookie bar.
7pm- either wendys/tacobell…or fried chicken sub lol…with mayo.
9pm- beef jerky
1030- cup of cottage cheese/protein shake. then sleep.
I tried to eat this everyday…about 8/10 days i followed this. Before this bulk i was alreay easily 15-16% bodyfat…after this bulk im 16% by way of callipers. Over the course of 2months after a very EXTREME cut(and very stupid mistake)I went from about 170 to 190. Now before the first cut i was 190…but when i cut it was very extreme…i didnt think it thru and i just ate very meager…ran everyday and weighttrained everyday…needless to say i went from 190 to 167 in about 2 weeks. A good portion of that weight loss was muscle/water and some fat…i decided to bulk again this summer to gain back my strength and muscle. It did work…and ididnt notice any real fat gain. My strength went up alot…I made new PR’s…and my weight definately went up. As much as many people will bitch at me for this…prolly Profx…I want to be leaner. If there was a way for me to stay at this exact weight and just become more lean…id do it right now. As i stand today…I’m currently trying to make a body comp switch…I’m taking HOT-ROX Extreme at max dose…2 caps in the morning…2 caps 6 hours later. I’m following t-dawg 2.0…i get 70 carbs on non training days and 100 carbs on training days. The extra 40 or so carbs on training days comes from my post workout shake. Other than that all my carbs come basically in the morning…and sparingly throughout the rest of the day. My diet is the same every single day. I have decided not to do any cardio…but this may be a mistake…time will tell.
Current daily diet:
Breakfast: 2 egg omlet, cup of oatmeal, protein shake.
Postworkout Shake only on training days
Meal 2: Can of tuna with extra virgin olive oil(tablespoon)…salt and pepper
Lunch: 6oz chicken breast with green beans
Snack: Beef Jerky
Dinner: 8oz sirloin steak
Before Bed: 1/2 cup of cottage cheese.
I follow this daily along with my normal weight training…i dont do cardio. My goal is to become significantly leaner so that i can bulk for longer periods of time in the future. I dont want my fat gain to get out of hand. Sometimes i feel like i should have cut before i did anything…because although i have gotten significantly more muscular and stronger over the last 8 months or so…i have also kept all fat i began with. Many may dissagree with my choice to cut…im not really cutting persay, i just want to make a body comp switch and have longterm leanness. Any suggestions/flames/insults/questions. Please feel free…i made this post for those reasons.
i know…maybe the site where i got the calories for all that stuff is off…but it came out to like 2640cal. You guys are probably correct about that being too little food. Any suggestions?
[quote]facko wrote:
i know…maybe the site where i got the calories for all that stuff is off…but it came out to like 2640cal. You guys are probably correct about that being too little food. Any suggestions?[/quote]
2,640cals…to GAIN on? Dude, what site have you been visiting all of this time?
My mistake. I think I see what you are trying to do. First, your maintenance caloric intake isn’t just calculated using someone else’s formula. You have to monitor your own weight over time to find out how many calories allow you to remain at the same body weight. I wouldn’t drop more 300-500(at the most) calories below that amount once you figure it out. If your goal is to lose weight slowly, I would keep it much closer to 300 which may allow you to hold onto more muscle. How tall are you?
I don’t even see how you are getting over 2,600cals from what you listed above. Your diet sucks ass. Are you able to afford any protein supplements? Why are your carbs that low? If I were you, I would just say, “goodbye” to your muscles right now so the break up won’t be as hard weeks from now.
carbs arent the devil. they don’t make you fat excess calories do. going low carb makes you feel like crap. and your calories are not 2600 unless your eating 5 pounds of beef jerky
[quote]facko wrote:
I was under the impression that T-dawg 2.0 was really good for longterm leanness.[/quote]
Then you’ll have to finish this discussion with someone who actually follows the diets on this forum. I wouldn’t know what any of them are based on specifically. I only know if I saw someone eating like you, I would expect for them to either have a vagina or baby teeth.
lol prof you are the funniest person on this forum easily. Yea…I agree with you tho…I am eating really little. I want to be lean…I dont want to lose muscle that i gained especially over the last 3 or so months. What do you suggest i do honestly. What do you eat when you are trying to lean out. I just want my body comp to switch over…I always seem to undereat when i cut, and lose a ton of weight too fast…most of it being water and muscle. I just want to slowly change body composition.
[quote]facko wrote:
What do you suggest i do honestly. What do you eat when you are trying to lean out.[/quote]
I would suggest you take the PREVIOUS diet you were on which didn’t seem that bad and just lightly drop off one or two items. I would add in cardio based on what I see after that. You weren’t exactly “power eating” before. If that allowed you to get back up to 290lbs, why feel you needed to completely chuck everything out the window and turn straight to cottage cheese? Keep your protein up and drop Taco Bell if you have to.
you have to realize that diets are dependant on the indvidual. cardio isn’t all that needed if your diet is in check. jsut add some veggies and fruits to your diet that you consume now and slowly take away things such as the t-bell. monitor your BF and weight. keep logs of training. if your lifts go down dramtically cahnge the diet
I gotta agree. I didn’t read the beginning of your post at first and just read what your eating daily. Combined with the title of this thread thats what I thought your were cutting on and didn’t think it was too bad untill I got to the fast food. Far too many people under eat when dieting especially when you consider how clean their eating.
I’ve never understood the mentality of eating nothing but KFC when bulking then trying to cut on chicken breasts and spinach for four weeks. The only difference in my diet between when I’m dieting and when I’m trying to gain is that I eat a little more when gaining. Log your calories each day,and if your not gaining or losing fast enough adjust from there.
Yes, that diet doesn’t look like enough to me either. As Prof said, 300 calories below maintenance is about right to maximise fat loss with minimised muscle loss. Eat carbs, they won’t kill you, just eat the right ones and make sure the majority comes from veg and fruit. That’s about it.
The important thing though is to know your maintenance level otherwise you risk going to low on the cals and just burning muscle like it was coal in a steam train!