I look for ways to get more cabbage into my diet, which is why I like the Napa Cabbage Slaw recipe. I think it goes particularly well with fish.
I generally ignore the increase in waist size the first 2 weeks or so because the increase is likely just more food in the digestive tract. Honestly, considering the length of time you’ve been bulking, I don’t think an inch is bad. Your bulk has been steady, consistent and measured … far better than the norm!
One of the measurements I’ve been recommending lately to people who are bulking is a skin fold measurement at the umbilicus. I don’t generally like the one-point body fat test, even though it is convenient, allowing you to test yourself, but it does give you an idea of what’s going on with your body fat percentage.
Looking forward to those pics!!! (grin)
good morning terry in tampa,
today is kinda cool cuz it marks 1 year since i decided to be not a fatty anymore…things are going well 
started around 190, went down to about 153, now im back up to 168, but seeing pics is nuts…i’ll pm you some later…hesitant to post them here since pics of little dudes just get a bunch of shit from posters here 
Weight - 158.8 / 159.6 / 162.0 / 161.6 / 161 / 161.8 / 164.2 / 163.8 / 167.6 / 168.0
Calf - 14 / 14.25 / 14.25 / 14.33 / 14.5 / 14.5 / 14.25 / 14.25 / 14.5 / 14.5
Thigh - 21 / 21.25 / 21.5 / 21.5 / 21.5 / 21.75 / 21.25 / 21.5 / 22 / 22.0
Ass - 36 / 35.5 / 35.75 / 36 / 36 / 35.5 / 36.5 / 36.5 / 37 / 36.75
Navel - 32 / 32.5 / 32.5 / 32.5 / 32.25 / 33 / 33.5 / 33.25 / 33.5 / 33.75
Nipple - 38.25 / 38.12 / 38.75 / 39 / 39 / 39 / 39.5 / 39 / 39.5 / 39.5
Bicep - 13 / 13.5 / 13.75 / 13.5 / 13.5 / 13.5 / 13.5 / 13.25 / 13.5 / 13.5
starting phase two of ferruggia’s maximum mass plan on monday…saw some sweet strength gains in all my lifts over the last month…
it was weird looking at all the progress pics from new years to today, they show something a bit different than what i see in the mirror, i was pleasantly surprised
thanks for all your help…
TD, yes, please, send me the before and after pics. I’d like to see what you’ve accomplished thus far.
It’s only 22 pounds of scale weight, but you went about it the right way. You dropped fat. When someone is overly fat, they lose fat to a greater degree (than muscle) when cutting if they diet correctly. The same works in reverse. A person who is lean(er) when they start bulking is going to put on muscle to a greater degree (than fat) if they diet correctly. Based on how you’ve handled your bulk and the precision with which you’ve followed your plan, I have no doubt in my mind that you’ve gotten some very nice results.
I’m a little behind you, but I’m doing almost the same thing. I’m cutting through the end of the year, and next year is reserved for a year-long bulk. I plan to gain back next year everything I lost this year.
You’ve really got this thing nailed, TD. With the things you’ve learned, you can build any kind of body you want. It’s only going to get better! (grin)
hey tt,
i’ll def send the pics tonite, didn’t have time over the weekend…
ive read from various sorces that the leaner the person starts the higher ratio of muscle to fat they will put on during a bulk…this is kinda making me want to start the cycle over with another cut where i will go to 10-12% rather than the 15-16% i was at when i started this time…
Whatever you decide to do, remember to allow yourself a month of maintenance in between bulking and cutting.
thanks terry,
hopefully i’ll get a chance to read at least some of the info this week…might take a while though, work is crazy…
hey terry,
read most of the AD book…he sure paints a pretty picture of his diet and it seems to get a very solid endorsement on this site, seems about 50 “im starting the AD diet” threads are popping up every week…so what the hell, i’m willing to give it a couple months and see if i like it…and guilt free boozing on the weekends, only half serious
not sure when i want to start cuz im taking a short vacation in mid sept that im sure will be spent on a diet that would put an obese alcoholic to shame…
on a more serious note, taking a look at some of the sample diets from the book i become a bit nauseous just thinking about eating some of that stuff…tons of butter and cheese, bacon, etc…stuff i havent had in months…
not sure when the best time to start would be…any comments?
do you think my workouts will really suffer during the beginning phase? i will prob go to maintenance cals (around 2500-2700) for the start…
Weight - 158.8 / 159.6 / 162.0 / 161.6 / 161 / 161.8 / 164.2 / 163.8 / 167.6 / 168.0 / 166.8
Calf - 14 / 14.25 / 14.25 / 14.33 / 14.5 / 14.5 / 14.25 / 14.25 / 14.5 / 14.5 / 14.25
Thigh - 21 / 21.25 / 21.5 / 21.5 / 21.5 / 21.75 / 21.25 / 21.5 / 22 / 22.0 / 22.0
Ass - 36 / 35.5 / 35.75 / 36 / 36 / 35.5 / 36.5 / 36.5 / 37 / 36.75 / 36.75
Navel - 32 / 32.5 / 32.5 / 32.5 / 32.25 / 33 / 33.5 / 33.25 / 33.5 / 33.75 / 33.5
Nipple - 38.25 / 38.12 / 38.75 / 39 / 39 / 39 / 39.5 / 39 / 39.5 / 39.5 / 41
Bicep - 13 / 13.5 / 13.75 / 13.5 / 13.5 / 13.5 / 13.5 / 13.25 / 13.5 / 13.5 / 13.75
is the AD something i can just start? so if i decide to begin on monday is that doable?
ok, i decided to go for it. what the hell…
went to costco and bought a bunch of stuff, hopefully prep takes less time since i won’t have to cut a ton of veggies…bought some things i haven’t had in a long time…turkey bacon, different cheese, 5 dozen eggs, heavy cream, etc…
i used the BW * 18 for my cals…
i may be higher on protein, but at the moment the though of slathering all my food in butter kind of makes me nauseas…
what do you think terry?
edit to add the link…sorry, you might have to copy/paste the link to see the image properly…
noticable increase in my pre-meal hunger…don’t stay as full since im not able to pack my containers full of veggies…
had bacon for the first time in years this morning, it was meh…having cheese in my omelette was awesome though
on a more serious note, taking a look at some of the sample diets from the book i become a bit nauseous just thinking about eating some of that stuff…tons of butter and cheese, bacon, etc…stuff I havent had in months…
If you’re eating at maintenance calories, it’s usually not a problem, TD. It’s actually a pretty tasty way of eating. Above and beyond being a tasty and satisfying way of eating, it is highly protective of LBM while dieting and does a great job of putting on LBM with very little fat when bulking.
When to start? It almost makes sense to stick with your current plan and then start it after your vacation. Spend the time between now and then doing your research and figuring how and what you’re going to eat.
do you think my workouts will really suffer during the beginning phase?
It’s possible. Some people crash pretty hard. Others hardly at all. Just tough it out until your first refeed and you’ll be fine.
is the AD something i can just start? so if i decide to begin on monday is that doable?
Yup! (grin) I read the eBook into the wee hours of the morning, go the highlights and started the next day when I woke up. It’s pretty straight forward.
went to costco and bought a bunch of stuff, hopefully prep takes less time since i won’t have to cut a ton of veggies…bought some things i haven’t had in a long time…turkey bacon, different cheese, 5 dozen eggs, heavy cream, etc…
(grin)
18xTBW sounds good for you. Perfect!!!
i may be higher on protein, but at the moment the though of slathering all my food in butter kind of makes me nauseas…
Use quality fats as much as possible. Add olive oil to protein shakes. Some people have trouble getting in all the calories they need, and having a couple of Metabolic Drive Shakes with cream and olive oil makes it a lot easier.
Nice job on the spreadsheet!!!
Here’s how I’d do the numbers. I have a handy, dandy AD calculator …
Scale Weight = 167.0 = 18XTBW
Caloric Intake = 3006 KCal.
60% of Calories Coming From Fat = 1804 KCal.
Daily Fat = 200.4 grams
Daily Carbs = 30.0 grams
Daily Protein = 270.6 grams
Protein Per Meal (5 Meals) = 54.1 grams
Fat Per Meal (5 Meals) = 40.1 grams
Protein Per Meal (6 Meals) = 45.1 grams
Fat Per Meal (6 Meals) = 33.4 grams
Weight - 158.8 / 159.6 / 162.0 / 161.6 / 161 / 161.8 / 164.2 / 163.8 / 167.6 / 168.0 / 166.8 / 164.8
Calf - 14 / 14.25 / 14.25 / 14.33 / 14.5 / 14.5 / 14.25 / 14.25 / 14.5 / 14.5 / 14.25 / 14.5
Thigh - 21 / 21.25 / 21.5 / 21.5 / 21.5 / 21.75 / 21.25 / 21.5 / 22 / 22.0 / 22.0 / 21.5
Ass - 36 / 35.5 / 35.75 / 36 / 36 / 35.5 / 36.5 / 36.5 / 37 / 36.75 / 36.75 / 36.5
Navel - 32 / 32.5 / 32.5 / 32.5 / 32.25 / 33 / 33.5 / 33.25 / 33.5 / 33.75 / 33.5 / 33.5
Nipple - 38.25 / 38.12 / 38.75 / 39 / 39 / 39 / 39.5 / 39 / 39.5 / 39.5 / 41 / 41
Bicep - 13 / 13.5 / 13.75 / 13.5 / 13.5 / 13.5 / 13.5 / 13.25 / 13.5 / 13.5 / 13.75 / 13.5
wasn’t really sure if i was supposed to do a carb up the first weekend…had a sushi meal on saturday night and a salad w/ chips sunday afternoon…other than that was all P+F…
i seem to be breaking out on my face much more than i used to…have you heard of of this before with people starting the diet?
Weight - 158.8 / 159.6 / 162.0 / 161.6 / 161 / 161.8 / 164.2 / 163.8 / 167.6 / 168.0 / 166.8 / 164.8 / 168.2
Calf - 14 / 14.25 / 14.25 / 14.33 / 14.5 / 14.5 / 14.25 / 14.25 / 14.5 / 14.5 / 14.25 / 14.5 / 14.5
Thigh - 21 / 21.25 / 21.5 / 21.5 / 21.5 / 21.75 / 21.25 / 21.5 / 22 / 22.0 / 22.0 / 21.5 / 22
Ass - 36 / 35.5 / 35.75 / 36 / 36 / 35.5 / 36.5 / 36.5 / 37 / 36.75 / 36.75 / 36.5 / 36.5
Navel - 32 / 32.5 / 32.5 / 32.5 / 32.25 / 33 / 33.5 / 33.25 / 33.5 / 33.75 / 33.5 / 33.5 / 33.75
Nipple - 38.25 / 38.12 / 38.75 / 39 / 39 / 39 / 39.5 / 39 / 39.5 / 39.5 / 41 / 41 / 40.25
Bicep - 13 / 13.5 / 13.75 / 13.5 / 13.5 / 13.5 / 13.5 / 13.25 / 13.5 / 13.5 / 13.75 / 13.5 / 13.5
Weight - 158.8 / 159.6 / 162.0 / 161.6 / 161 / 161.8 / 164.2 / 163.8 / 167.6 / 168.0 / 166.8 / 164.8 / 168.2 / 167.8
Calf - 14 / 14.25 / 14.25 / 14.33 / 14.5 / 14.5 / 14.25 / 14.25 / 14.5 / 14.5 / 14.25 / 14.5 / 14.5 / 14.5
Thigh - 21 / 21.25 / 21.5 / 21.5 / 21.5 / 21.75 / 21.25 / 21.5 / 22 / 22.0 / 22.0 / 21.5 / 22 / 22
Ass - 36 / 35.5 / 35.75 / 36 / 36 / 35.5 / 36.5 / 36.5 / 37 / 36.75 / 36.75 / 36.5 / 36.5 / 36.75
Navel - 32 / 32.5 / 32.5 / 32.5 / 32.25 / 33 / 33.5 / 33.25 / 33.5 / 33.75 / 33.5 / 33.5 / 33.75 / 33.5
Nipple - 38.25 / 38.12 / 38.75 / 39 / 39 / 39 / 39.5 / 39 / 39.5 / 39.5 / 41 / 41 / 40.25 / 41
Bicep - 13 / 13.5 / 13.75 / 13.5 / 13.5 / 13.5 / 13.5 / 13.25 / 13.5 / 13.5 / 13.75 / 13.5 / 13.5 / 13.75
this weekend will probably be my first real carb-up weekend, woohoo…got a wedding to go to tomorrow so that should make this no problem
i bought some psylium husk capsules, 500mg and it says to take 3 daily…is this what you recommend for the psylium? doesn’t seem like much if its supposed to be a source of fiber and keep me satiated when i start to cut…
where you been TT? hopefully out vacationing and whooping it up
Weight - 158.8 / 159.6 / 162.0 / 161.6 / 161 / 161.8 / 164.2 / 163.8 / 167.6 / 168.0 / 166.8 / 164.8 / 168.2 / 167.8 / 166.6 / 166
Calf - 14 / 14.25 / 14.25 / 14.33 / 14.5 / 14.5 / 14.25 / 14.25 / 14.5 / 14.5 / 14.25 / 14.5 / 14.5 / 14.5 / 14.5 / 14.5
Thigh - 21 / 21.25 / 21.5 / 21.5 / 21.5 / 21.75 / 21.25 / 21.5 / 22 / 22.0 / 22.0 / 21.5 / 22 / 22 /22 / 22
Ass - 36 / 35.5 / 35.75 / 36 / 36 / 35.5 / 36.5 / 36.5 / 37 / 36.75 / 36.75 / 36.5 /36.5 / 36.75 / 37 / 37.25
Navel - 32 / 32.5 / 32.5 / 32.5 / 32.25 / 33 / 33.5 / 33.25 / 33.5 / 33.75 / 33.5 / 33.5 / 33.75 / 33.5 / 33.5 / 33.5
Nipple - 38.25 / 38.12 / 38.75 / 39 / 39 / 39 / 39.5 / 39 / 39.5 / 39.5 / 41 / 41 / 40.25 / 41 / 40.25 / 40.5
Bicep - 13 / 13.5 / 13.75 / 13.5 / 13.5 / 13.5 / 13.5 / 13.25 / 13.5 / 13.5 / 13.75 / 13.5 / 13.5 / 13.75 / 13.5 / 13.25
i forgot to update last week, but i added those measurments and the ones from today…
