Workout Nutrition: This is Confusing

Nutrition
21

[quote]MAF14 wrote:

[quote]anirudh412 wrote:
Also since I was on a cut before this at 1700, I am bringing up the calories slowly. Monitoring body weight everyday and trying to adjust my cals. Almost all the calculators including the John Berardi one calculates my daily caloric intake at 2600 for bulking.[/quote]

ok i just assumed you were a complete beginner/newb… my bad. you seem to be doing things the right way (slowly upping the calories and assessing progress).

really 2600? i dont think those are very accurate to be honest. also what i really like to do is load up on whey and simple carbs para workout then go no carbs for the rest of the day (only eating lean meats and green veggies and then fish oils).

you could try that but the way i do it is maybe a carb and protein meal for breakfast. then your second ‘meal’ would actually be a couple scoops of whey and like 100 grams of simple carbs split into two shakes: one being 45-30 before training then another sipped throughout the workout. then of course only protein and fat for the rest of the day[/quote]

Yep that’s what I am doing… Have Carbs and protein with minimal fat in the morning for my breakfast, then proteins and fats only. About an hour before the workout I take some oatmeal and protein and sweet potato. And then simple carbs like maltodextrin and protein post workout. I think I should probably not take carbs after that in the night. Just to be safe.

22

[quote]Tex Ag wrote:
When I was 120 to 170 lbs @ 5’7" I ate about 4000 to 4500 calories, in the gym 6 days a week and played soccer. I got bigger and stayed lean. Probably half of what I ate is on the no-no list (fast food burgers a couple times a week, very little junk, but things like white bread - 6 slices of french toast for breakfast then 4 sandwiches later in the day). I put on 50 pounds in a little over a year without getting fatter. If you want to get bigger you have to eat. I agree with those above in saying sub-3000 calories is not going to be “optimal”.[/quote]

The reason you stayed mostly lean could be due to a number of factors I guess. Mostly it would be coz you got plenty of cardio with the football. And maybe you are one of those lucky ectomorph guys :slight_smile:

OK, for the last time, can someone please clear this out, IS WHITE BREAD REALLY BAD? I mean the whole GI thing has been debunked and is pretty much obsolete now, so as long as you are within your macros, is there a big difference between white and whole wheat?

23

[quote]dgallagher88 wrote:
I’m benefiting a lot from this thread as well! I’m 21 years old, 130lbs as well, 5’9’’ and Bulking.

I follow a very similar diet as you food wise with about 70g fat/ 270g protein/270g carb aiming for around (40/40/20).

For carbs I do oatmeal/whey powder preWO, banana post, brown rice w/ PPWO meal, then sweet potato for 1 other meal. I also follow a 5 day split similar to you.

So far I’ve gained about 5 lbs the past month and have increased squat and deadlift by 15-20 lbs each![/quote]

Yeah, the increased energy in the gym feels amazing doesn’t it? :slight_smile: it’s like you wanna keep pushing harder.

So how’s the ‘eating carbs in the night’ thing worked out for you so far? Any particular gains or losses because of it?

24

[quote]anirudh412 wrote:

[quote]dgallagher88 wrote:
I’m benefiting a lot from this thread as well! I’m 21 years old, 130lbs as well, 5’9’’ and Bulking.

I follow a very similar diet as you food wise with about 70g fat/ 270g protein/270g carb aiming for around (40/40/20).

For carbs I do oatmeal/whey powder preWO, banana post, brown rice w/ PPWO meal, then sweet potato for 1 other meal. I also follow a 5 day split similar to you.

So far I’ve gained about 5 lbs the past month and have increased squat and deadlift by 15-20 lbs each![/quote]

Yeah, the increased energy in the gym feels amazing doesn’t it? :slight_smile: it’s like you wanna keep pushing harder.

So how’s the ‘eating carbs in the night’ thing worked out for you so far? Any particular gains or losses because of it?
[/quote]

Well my carb intake actually goes down during the day. I workout really early before work so I’m eating my oatmeal/whey at 5:30 am, banana at 7 immediately after workout, chicken/broccoli/brown rice at 8:30, chicken/broccoli/sweet potato at 12, then apple and protein shake around 3.

After 3pm my only carbs come from any veggies with dinner and cottage cheese before bed. It’s probably a little bit too early to judge, but so far I’ve been gaining about 1 lb per week and gaining strength in my weights.

Supplements I’m taking are only ON whey, Opti-men, fish-oil, and kre-alkalyn caps.

25

2300 is seriously low for someone trying to bulk up. Since you’re so light anyways, chances are you have a very high metabolism. Eat more and don’t be scared to. You’re not going to get fat. AT LEAST eat 3000.

26

[quote]Rocky2 wrote:
2300 is seriously low for someone trying to bulk up. Since you’re so light anyways, chances are you have a very high metabolism. Eat more and don’t be scared to. You’re not going to get fat. AT LEAST eat 3000.[/quote]

I agree! The reason why I was slowly increasing my intake was because being on a cut at 1700, my metabolism probably slowed down a bit, therefore I didn’t wanna jump straightaway to 3000. Right now I think I am right at maintainance coz my weight seems to be stuck at 133lbs. Gained some water weight the moment I got out of my keto cut.

27

[quote]dgallagher88 wrote:

[quote]anirudh412 wrote:

[quote]dgallagher88 wrote:
I’m benefiting a lot from this thread as well! I’m 21 years old, 130lbs as well, 5’9’’ and Bulking.

I follow a very similar diet as you food wise with about 70g fat/ 270g protein/270g carb aiming for around (40/40/20).

For carbs I do oatmeal/whey powder preWO, banana post, brown rice w/ PPWO meal, then sweet potato for 1 other meal. I also follow a 5 day split similar to you.

So far I’ve gained about 5 lbs the past month and have increased squat and deadlift by 15-20 lbs each![/quote]

Yeah, the increased energy in the gym feels amazing doesn’t it? :slight_smile: it’s like you wanna keep pushing harder.

So how’s the ‘eating carbs in the night’ thing worked out for you so far? Any particular gains or losses because of it?
[/quote]

Oh I see! I tried working out early, but it just doesn’t seem to work for me… Guess I am more of the nocturnal kind :slight_smile:

Well my carb intake actually goes down during the day. I workout really early before work so I’m eating my oatmeal/whey at 5:30 am, banana at 7 immediately after workout, chicken/broccoli/brown rice at 8:30, chicken/broccoli/sweet potato at 12, then apple and protein shake around 3.

After 3pm my only carbs come from any veggies with dinner and cottage cheese before bed. It’s probably a little bit too early to judge, but so far I’ve been gaining about 1 lb per week and gaining strength in my weights.

Supplements I’m taking are only ON whey, Opti-men, fish-oil, and kre-alkalyn caps.
[/quote]

28

depending on your daily schedule, and you want your diet to be ‘cleaner’ you could try limiting carbs to only breakfast and para workout… thats what i like to do and it seems to work best for me

29

[quote]anirudh412 wrote:
Here what a typical day looks like.

[/quote]

shocking to see virtually no vegetables. there is a whole part of the store that you need to visit

30


i was trying to gain with the same stats you have now a little over half a year ago, and i really wouldn’t worry about your carbs like others have stated. just eat as much and as relatively clean as possible (still no junk food but bread and pasta is fine).

sample of a typical day for me when “bulking”

1:
6 egg whites two whole
1 n half cup of oat meal, with one cup 2%milk
3-4 pieces of ww toast no butter

snack:
piece of fruit and almonds

2:
two chicken breast sandwhiches, dry ( extra lettuce an tomato)

protein 30g and then workout bout thirty min later

post, drank a weight gainer usually between 450 and 650 cal depending on how much i had left

3: (45-hour after workout), footlong turkey sub on ww from subway with spinach, tom, bell, and cucumber, tiny bit of italian and just 1-2 slices cheese, not 4!

4:
two chicken breast with 1-2 cup veggies, and a peanut butter sandwhich either with ww bread or flax seed waffles. and
12oz milk

that plus on my off days i would eat an extra 5 to 1k calories, got me up thirty pounds at about 10-12%.

now it may be me or something i read and cant remember, but it seemed to help when i ate more on my off days especially when i hit the gym the next day. maybe cause my body had all these extra calories to expend? who know probably just mental.

i would like to add i’m obviously no guru, but it seemed my diet and w/o worked quite well for me, so i just wanted to share, and possibly help someone.

31

tried to post two pics but couldn’t for some reason, fail. but here it is anyway

32

I used to have veggies regularly but it seems I bloat whenever I eat them! So kinda scared to eat any… I HATE being bloated…

33

[quote]robertgoulet wrote:
i was trying to gain with the same stats you have now a little over half a year ago, and i really wouldn’t worry about your carbs like others have stated. just eat as much and as relatively clean as possible (still no junk food but bread and pasta is fine).

sample of a typical bulking day for me

1:
6 egg whites two whole
1 n half cup of oat meal, with one cup 2%milk
3-4 pieces of ww toast no butter

snack:
piece of fruit and almonds

2:
two chicken breast sandwhiches, dry ( extra lettuce an tomato)

protein 30g and then workout bout thirty min later

post, drank a weight gainer usually between 450 and 650 cal depending on how much i had left

3: (45-hour after workout), footlong turkey sub on ww from subway with spinach, tom, bell, and cucumber, tiny bit of italian and just 1-2 slices cheese, not 4!

4:
two chicken breast with 1-2 cup veggies, and a peanut butter sandwhich either with ww bread or flax seed waffles. and
12oz milk

that right there got my up thirty pounds at about 10-12%

they’re crappy pics but they get my point across
[/quote]

Great progress man!!! Same stats eh? What was your daily calorie intake and macros like?

34

[quote]robertgoulet wrote:
tried to post two pics but couldn’t for some reason, fail. but here it is anyway[/quote]

Awesome progress man!!

35

I’ll try to take a 8 week bulking pic today or tomorrow to show you how I’m doing on around 2700-2800 clean cals perday (40/40/20)

36

[quote]anirudh412 wrote:

[quote]Tex Ag wrote:
When I was 120 to 170 lbs @ 5’7" I ate about 4000 to 4500 calories, in the gym 6 days a week and played soccer. I got bigger and stayed lean. Probably half of what I ate is on the no-no list (fast food burgers a couple times a week, very little junk, but things like white bread - 6 slices of french toast for breakfast then 4 sandwiches later in the day). I put on 50 pounds in a little over a year without getting fatter. If you want to get bigger you have to eat. I agree with those above in saying sub-3000 calories is not going to be “optimal”.[/quote]

The reason you stayed mostly lean could be due to a number of factors I guess. Mostly it would be coz you got plenty of cardio with the football. And maybe you are one of those lucky ectomorph guys :slight_smile:

OK, for the last time, can someone please clear this out, IS WHITE BREAD REALLY BAD? I mean the whole GI thing has been debunked and is pretty much obsolete now, so as long as you are within your macros, is there a big difference between white and whole wheat?[/quote]

I stayed lean because I stayed active. Back then I new the difference between ‘clean’ and ‘dirty’ (though more liberal then than now) but I just kept increasing my food until it seemed like too much. I figured the calories looking back, not looking forward. I also went through 4 gallon of whole milk a week. When I noticed more fat gain, I cut to 2 whole milk and 2 regular. My point, is worry about the results you are getting rather than try to plan them out so strictly. You will learn more about what foods help and hurt YOU and your goals more than way than just relying on others.

37

[quote]anirudh412 wrote:

[quote]Rocky2 wrote:
2300 is seriously low for someone trying to bulk up. Since you’re so light anyways, chances are you have a very high metabolism. Eat more and don’t be scared to. You’re not going to get fat. AT LEAST eat 3000.[/quote]

I agree! The reason why I was slowly increasing my intake was because being on a cut at 1700, my metabolism probably slowed down a bit, therefore I didn’t wanna jump straightaway to 3000. Right now I think I am right at maintainance coz my weight seems to be stuck at 133lbs. Gained some water weight the moment I got out of my keto cut. [/quote]

Okay, good to know you’re raising it up at least.

38

[quote]anirudh412 wrote:

Great progress man!!! Same stats eh? What was your daily calorie intake and macros like?
[/quote]

thanks dude! yea i was 130 @ 5’8" honestly it ranged between 3k-4k a day, if was a legs or back day i tended to eat more so probably closer to 4k. and then on off days i’m guessin i could get up to 5k easily (i would sometimes down a pound of ww pasta and a pound of ground sirloin throughout my day on top of other meals. and yes i would feel sick but you get used to it. i always tried to get P and C together with a little F in the beginning of the day and then switch to more P and F with less C at night.

39

[quote]anirudh412 wrote:

Great progress man!!! Same stats eh? What was your daily calorie intake and macros like?
[/quote]

thanks dude! yea i was 130 @ 5’8" honestly it ranged between 3k-4k a day, if was a legs or back day i tended to eat more so probably closer to 4k. and then on off days i’m guessin i could get up to 5k easily (i would sometimes down a pound of ww pasta and a pound of ground sirloin throughout my day on top of other meals. and yes i would feel sick but you get used to it. i always tried to get P and C together with a little F in the beginning of the day and then switch to more P and F with less C at night.

40

[quote]dgallagher88 wrote:
I’ll try to take a 8 week bulking pic today or tomorrow to show you how I’m doing on around 2700-2800 clean cals perday (40/40/20)[/quote]

Progress pics are always great to see and get inspiration from… I ought to take a few pics myself one of these days!!