Workout Nutrition: This is Confusing

Nutrition
41

[quote]robertgoulet wrote:

[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. [/quote]

Ha ha… I just love stuffing myself… The rush of energy in the gym is so worth it IMO :slight_smile: the first few days I came of my keto diet was like a revelation… I felt as though I could bench 500 lbs… LOL

42

yea i bet man. how come you were going carbless?

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I was on a keto diet… About 20g of carbs a day!! It’s not bad, but def not for bulking and building muscle… Plus my abs went all flat and soft… I am NEVER doing it again.

So here’s a thing I noticed. I weigh myself twice every morning. The scale put me at 133.8 in the night right before bed and then suddenly 136 in the morning and after 15 minutes at 131.4. This obviously cannot be right! Then after my shower it shows me 134.4. Is this normal or is my scale broken?

44

And what do you guys think about taking a protein and maltodextrin shake during workout? My workout aren’t very long. About an hour everyday, but I try to lift as much as I possibly can keeping good form. Do you guys sip anything during your workouts?

45

[quote]anirudh412 wrote:
And what do you guys think about taking a protein and maltodextrin shake during workout? My workout aren’t very long. About an hour everyday, but I try to lift as much as I possibly can keeping good form. Do you guys sip anything during your workouts?[/quote]

its normal for scales to fluctuate… try standing on it with the same foot position every time keeping perfectly still. also keep it on a HARD floor and in the same spot. weight yourself 3 times and wait 30 seconds in between each “weighing”.

if you take the malto and protein shake during training, i dont see a need to have carbs in your PWO meal… i would do either or not both. i, personally, like a pre-workout shake and during workout shake (both carbs and whey), then my PWO meal being lean meat and green veggies.

46

You really have to look at your lifestyle too. If your sedentary and the only activity you get is lifting, you obviously will need less calories. I can gain off of 2500 calories and less than my bodyweight in protein a day…because im sedentary (now when i get bigger ill need to bump up protein and cals but nothing drastic). Now if you have a manual labor job or move a lot during the day you will need more. Optimal is having carbs when you need them, before workout and after workout (breakfast too). Carbs are your fuel, you don’t need a full tank of gas if your not driving anywhere.

47

[quote]K-Man32 wrote:
You really have to look at your lifestyle too. If your sedentary and the only activity you get is lifting, you obviously will need less calories. I can gain off of 2500 calories and less than my bodyweight in protein a day…because im sedentary (now when i get bigger ill need to bump up protein and cals but nothing drastic). Now if you have a manual labor job or move a lot during the day you will need more. Optimal is having carbs when you need them, before workout and after workout (breakfast too). Carbs are your fuel, you don’t need a full tank of gas if your not driving anywhere.[/quote]

Exactly my thoughts. Thank you for clearing this up. I am pretty much sedentary the whole day too. Maybe a couple of hours of flying (I am a trainee pilot) every now and then, but apart from that, the only labor intensive thing I do is lifting. (I love being lazy :-))

48

Here’s a link to my progress pics. Only about 6 weeks of bulking so far, but weights are increasing! Both my body weight and the weight I’m lifting

First pic is from 6 weeks ago

49

[quote]dgallagher88 wrote:
Here’s a link to my progress pics. Only about 6 weeks of bulking so far, but weights are increasing! Both my body weight and the weight I’m lifting

First pic is from 6 weeks ago[/quote]

Good job man! You should put up some progress pics too… Was it a clean or a dirty bulk?

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Here’s some progress pics, the ones from my original post were removed because I only posted the link.

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1 more

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[quote]anirudh412 wrote:
I do something like a five day split

Monday : Chest
Tuesday : Shoulders
Wednesday : Arms
Thursday: 20 min HIIT or rest
Friday: Back
Saturday: Legs
Sunday: Rest

Mostly complex exercises. Bench, dead lift, squats, rows, pull ups are a staple.

I was contemplating going for a pre made program like the 5X5 or the Rippetoe’s but i am kinda confused about my position. I am not really a beginner time wise but I am pretty much a noob when it comes to serious weights. :frowning: [/quote]

You are the same kid in the beginners section.

Based on how awful this split is, and how skinny you are, you certainly are a newb in every sense of the word. Fuck I’m still a newb, you certainly are too.

You need to stop counting fucking calories. It is killing you. And stop worrying about carb timing and all that other bullshit. For now. Come back to this complication when you look like you lift weights, not while you look like the movie Castaway.

You need to get on a split that won’t torch your shoulders and erectors (HOW THE FUCK DID NO ONE POINT OUT HOW BAD THIS SPLIT IS?) and drink a gallon of milk a day, while adding 5lb to the bar for every lift over the next 6 months. Fuck do TBT 3 times a week. I don’t give a shit, just stop doing the split you are doing now.

Dude you don’t even have the bare bones basics down. Stop making this so complected.

53

[quote]countingbeans wrote:

Based on how awful this split is, and how skinny you are, you certainly are a newb in every sense of the word. Fuck I’m still a newb, you certainly are too.

You need to stop counting fucking calories. It is killing you. And stop worrying about carb timing and all that other bullshit. For now. Come back to this complication when you look like you lift weights, not while you look like the movie Castaway.

You need to get on a split that won’t torch your shoulders and erectors (HOW THE FUCK DID NO ONE POINT OUT HOW BAD THIS SPLIT IS?) and drink a gallon of milk a day, while adding 5lb to the bar for every lift over the next 6 months. Fuck do TBT 3 times a week. I don’t give a shit, just stop doing the split you are doing now.

Dude you don’t even have the bare bones basics down. Stop making this so complected. [/quote]

Sorry, I didn’t mean to upset you.

First the only reason I’m trying to count calories is to make sure I get ENOUGH of a surplus in me each day. I know I’m too skinny and NEED to gain weight. I just want to make sure it’s done correctly, and properly understanding things like carb timing will help me to make sure the food I’m eating will fuel my workouts.

That’s not the current split I’m actually doing. I do
Mon: Back/bi
Tues: Chest/tri
Weds: Off
Thurs: Legs
Fri: shoulders/traps
Sat: arms/abs
Sun:off

What would be wrong with this?

54

[quote]dgallagher88 wrote:

[quote]countingbeans wrote:

Based on how awful this split is, and how skinny you are, you certainly are a newb in every sense of the word. Fuck I’m still a newb, you certainly are too.

You need to stop counting fucking calories. It is killing you. And stop worrying about carb timing and all that other bullshit. For now. Come back to this complication when you look like you lift weights, not while you look like the movie Castaway.

You need to get on a split that won’t torch your shoulders and erectors (HOW THE FUCK DID NO ONE POINT OUT HOW BAD THIS SPLIT IS?) and drink a gallon of milk a day, while adding 5lb to the bar for every lift over the next 6 months. Fuck do TBT 3 times a week. I don’t give a shit, just stop doing the split you are doing now.

Dude you don’t even have the bare bones basics down. Stop making this so complected. [/quote]

Sorry, I didn’t mean to upset you.

First the only reason I’m trying to count calories is to make sure I get ENOUGH of a surplus in me each day. I know I’m too skinny and NEED to gain weight. I just want to make sure it’s done correctly, and properly understanding things like carb timing will help me to make sure the food I’m eating will fuel my workouts.

That’s not the current split I’m actually doing. I do
Mon: Back/bi
Tues: Chest/tri
Weds: Off
Thurs: Legs
Fri: shoulders/traps
Sat: arms/abs
Sun:off

What would be wrong with this?[/quote]

I got you confused with someone else.

Your split is fine.

But you need to eat vastly more amounts of food. Like, a metric ton more food.

55

[quote]countingbeans wrote:

[quote]dgallagher88 wrote:

[quote]countingbeans wrote:

Based on how awful this split is, and how skinny you are, you certainly are a newb in every sense of the word. Fuck I’m still a newb, you certainly are too.

You need to stop counting fucking calories. It is killing you. And stop worrying about carb timing and all that other bullshit. For now. Come back to this complication when you look like you lift weights, not while you look like the movie Castaway.

You need to get on a split that won’t torch your shoulders and erectors (HOW THE FUCK DID NO ONE POINT OUT HOW BAD THIS SPLIT IS?) and drink a gallon of milk a day, while adding 5lb to the bar for every lift over the next 6 months. Fuck do TBT 3 times a week. I don’t give a shit, just stop doing the split you are doing now.

Dude you don’t even have the bare bones basics down. Stop making this so complected. [/quote]

Sorry, I didn’t mean to upset you.

First the only reason I’m trying to count calories is to make sure I get ENOUGH of a surplus in me each day. I know I’m too skinny and NEED to gain weight. I just want to make sure it’s done correctly, and properly understanding things like carb timing will help me to make sure the food I’m eating will fuel my workouts.

That’s not the current split I’m actually doing. I do
Mon: Back/bi
Tues: Chest/tri
Weds: Off
Thurs: Legs
Fri: shoulders/traps
Sat: arms/abs
Sun:off

What would be wrong with this?[/quote]

I got you confused with someone else.

Your split is fine.

But you need to eat vastly more amounts of food. Like, a metric ton more food.[/quote]

Personally , I think that split is outdated. Even for bodybuilding.

56

[quote]countingbeans wrote:

[quote]anirudh412 wrote:
I do something like a five day split

Monday : Chest
Tuesday : Shoulders
Wednesday : Arms
Thursday: 20 min HIIT or rest
Friday: Back
Saturday: Legs
Sunday: Rest

Mostly complex exercises. Bench, dead lift, squats, rows, pull ups are a staple.

I was contemplating going for a pre made program like the 5X5 or the Rippetoe’s but i am kinda confused about my position. I am not really a beginner time wise but I am pretty much a noob when it comes to serious weights. :frowning: [/quote]

You are the same kid in the beginners section.

Based on how awful this split is, and how skinny you are, you certainly are a newb in every sense of the word. Fuck I’m still a newb, you certainly are too.
You need to stop counting fucking calories. It is killing you. And stop worrying about carb timing and all that other bullshit. For now. Come back to this complication when you look like you lift weights, not while you look like the movie Castaway.

You need to get on a split that won’t torch your shoulders and erectors (HOW THE FUCK DID NO ONE POINT OUT HOW BAD THIS SPLIT IS?) and drink a gallon of milk a day, while adding 5lb to the bar for every lift over the next 6 months. Fuck do TBT 3 times a week. I don’t give a shit, just stop doing the split you are doing now.

Dude you don’t even have the bare bones basics down. Stop making this so complected. [/quote]

Agree with everything you said. I know I need to eat more food and the fact that I look like the movie Castaway, that’s why I am bulking right now :slight_smile: I agree that my split probably sucks. Any suggestions on which split would be good? Everything is fine but for one thing. Just because I am bulking does not mean I will go crazy over food right? I mean I’ll definitely be in a surplus, but not more than 500 cals everyday. Maybe the gains would be slower than say jamming a shit load of food down my gullet, but at least I’ll not have to deal with enormous fat gains too.

Thank you for all your suggestions. Kicking out my split right away and starting a basic stable one.

57

What do you guys think about HST? any other recommendations or things I should know about? Sorry for being such a n00b… Appreciate everyone taking some time out to help me :slight_smile:

58

[quote]anirudh412 wrote:
What do you guys think about HST? any other recommendations or things I should know about? Sorry for being such a n00b… Appreciate everyone taking some time out to help me :-)[/quote]

Swap your shoulder day with your back day and your original split suddenly looks a shit load better.

You were overlapping your shoulder Monday/Tuesday and depending on your back and leg set up, possibly overlapping your erectors on Thursday/Friday.

I got you confused with the other kid, so don’t take my skinny like a stranded Tom Spanks comments too harshly.

More important than your split (outside of avoiding setting up overuse injury) is consistently eating a calorie surplus and consistently hitting the gym as often as possible given your recovery over time.

Think big picture. This shit is as easy as eat, lift, sleep. Take a deep breath, break this down to the basic levels and relax. Eat enough to grow, get progressively stronger over time in a rep range relevant to your goals, and sleep. It is that easy. Once you have those 3 things down, and have made some progress then complicate the shit out of this all you want. But until your body and mind are ready, and you will know it when you get there, just KISS. (Keep It Simple Stupid) Stay a beginner as long as possible, ie: suck linear progression dry as a bone, ie: keep adding 5lbs to the bar every week until you run out of 5’s, then ad 2.5, etc…

DON’T NEGLECT your rear delts or your shoulders period. I notice a lot of the beginner TBT programs end up producing people with thick midsections, flat delts and tiny little arms. Shit happened to me, and I’m having a bitch of a time catching up those parts.

You should also consider pairing your bi & tri with chest and back, and adding a second day for your weakest area, which is everywhere at this point. I have two back days because I can’t effectively hit everything in one day. I also hit shoulders twice a week right now to bring them up. Not that you have parts to bring up, but hitting your legs twice a week is going to help pack some mass on you.

I almost forgot about this thread, so PM me if you have any other questions for me. If I can’t answer them, I’ll point you to who can/where you can read the answers.

59

[quote]countingbeans wrote:
Swap your shoulder day with your back day and your original split suddenly looks a shit load better.

You were overlapping your shoulder Monday/Tuesday and depending on your back and leg set up, possibly overlapping your erectors on Thursday/Friday.

I got you confused with the other kid, so don’t take my skinny like a stranded Tom Spanks comments too harshly.

More important than your split (outside of avoiding setting up overuse injury) is consistently eating a calorie surplus and consistently hitting the gym as often as possible given your recovery over time.

Think big picture. This shit is as easy as eat, lift, sleep. Take a deep breath, break this down to the basic levels and relax. Eat enough to grow, get progressively stronger over time in a rep range relevant to your goals, and sleep. It is that easy. Once you have those 3 things down, and have made some progress then complicate the shit out of this all you want. But until your body and mind are ready, and you will know it when you get there, just KISS. (Keep It Simple Stupid) Stay a beginner as long as possible, ie: suck linear progression dry as a bone, ie: keep adding 5lbs to the bar every week until you run out of 5’s, then ad 2.5, etc…

DON’T NEGLECT your rear delts or your shoulders period. I notice a lot of the beginner TBT programs end up producing people with thick midsections, flat delts and tiny little arms. Shit happened to me, and I’m having a bitch of a time catching up those parts.

You should also consider pairing your bi & tri with chest and back, and adding a second day for your weakest area, which is everywhere at this point. I have two back days because I can’t effectively hit everything in one day. I also hit shoulders twice a week right now to bring them up. Not that you have parts to bring up, but hitting your legs twice a week is going to help pack some mass on you.

I almost forgot about this thread, so PM me if you have any other questions for me. If I can’t answer them, I’ll point you to who can/where you can read the answers.[/quote]

Despite the fact you said I look like Hanks in castaway lol, thanks for all your input countingbeans. I think the OP and I are in a very similar situation and have learned a lot in this thread.

I’ll try to stop worrying about timing and macros as much and just focus on the basics.

60

[quote]dgallagher88 wrote:

I’ll try to stop worrying about timing and macros as much and just focus on the basics.[/quote]

Nothing wrong with learning, and being aware, but don’t obsess. You aren’t a dieting competitor yet.

Just shovel the food down, and keep getting stronger, you have a ton of room to make mistakes and learn your body. Take advantage while your young and super thin.

And don’t forget to eat more. :wink: