Clean bulk ?

[Lugar]

Feels like I'm eating too much.....what are your thoughts.....currently on 400mg cyp/week, will be moving to 500mg and NPP march 1

I know what I need calorie wise.....about 2800, do you think it's better to eat a pro/fat meal inbetween each pro carb meal?

For example:

meal 1 7am - 3/4 oats, 1egg, 1 cup egg whites
meal 2 10am- 1/2 cup rice, 5oz lean beef
meal 3 1pm- 3/4 cup oats, 5 oz chicken, 10 almonds
meal 4 ? Shake?  Pretraining - nothing, or chicken/rice or whey shake
TRAIN - 4:15-5:30 (si[ on bcaas_
meal 5 - 2 pcs whole wheat bread or pasta
meal 6 pre bed casein shake, 20 almonds
Bed

stats 6'2, 160lbs, 10% bf  lean mass attempt without cardio

[Livewire]

lotta almonds

[Lugar]

any serious replies?

[DK II]

to much almonds, you need more protein.

too much carbs.

[Lugar]

lol....any serious responses

[davie]

NO offence bro but at that height/weight i wouldnt worry about clean bulks, actually even if ur bulk looks like junk on paper, i bet ul still end up with clean lbs on ur frame, as ur body obviously doesnt hold much fat?!

i find it hard to put on weight (althought i do alot of running around with rugby), and im not nearly as fussy as that.

davie

[210 and growing]

Feels like I'm eating too much.....what are your thoughts.....currently on 400mg cyp/week, will be moving to 500mg and NPP march 1

I know what I need calorie wise.....about 2800, do you think it's better to eat a pro/fat meal inbetween each pro carb meal?

For example:

meal 1 7am - 3/4 oats, 1egg, 1 cup egg whites
meal 2 10am- 1/2 cup rice, 5oz lean beef
meal 3 1pm- 3/4 cup oats, 5 oz chicken, 10 almonds
meal 4 ? Shake?  Pretraining - nothing, or chicken/rice or whey shake
TRAIN - 4:15-5:30 (si[ on bcaas_
meal 5 - 2 pcs whole wheat bread or pasta
meal 6 pre bed casein shake, 20 almonds
Bed

stats 6'2, 160lbs, 10% bf  lean mass attempt without cardio

what happened to your dirty bulk that you were doing? You must have done it for all of a whole week !!

[DK II]

what happened to your dirty bulk that you were doing? You must have done it for all of a whole week !!

Isn't that enough for a bulk?

[Lugar]

NO offence bro but at that height/weight i wouldnt worry about clean bulks, actually even if ur bulk looks like junk on paper, i bet ul still end up with clean lbs on ur frame, as ur body obviously doesnt hold much fat?!

i find it hard to put on weight (althought i do alot of running around with rugby), and im not nearly as fussy as that.

davie

NO, I don't know that it's hard for me to put on weight.  I used to do cardio 7x aweek........every morning....now I'm doing done..........Plus, I am extremely picky it what I eat..........I do eat often, but I don't know if it's enough....I mean just last week I reintroduced BREAD, FRUIT and whole wheat pasta into my diet............that was a pretty big step for me........as I hadnt had it in many many years....fast food and pizza???  It's been 8 years!  College.......but I am on hrt at 200mg a week...........this will allow me to eat more?

[DK II]

NO, I don't know that it's hard for me to put on weight.  I used to do cardio 7x aweek........every morning....now I'm doing done..........Plus, I am extremely picky it what I eat..........I do eat often, but I don't know if it's enough....I mean just last week I reintroduced BREAD, FRUIT and whole wheat pasta into my diet............that was a pretty big step for me........as I hadnt had it in many many years....fast food and pizza???  It's been 8 years!  College.......but I am on hrt at 200mg a week...........this will allow me to eat more?

You should see a shrink. seriously.

[Lugar]

to much almonds, you need more protein.

too much carbs.

with this post, should I make it for 2?

[davie]

NO, I don't know that it's hard for me to put on weight.  I used to do cardio 7x aweek........every morning....now I'm doing done..........Plus, I am extremely picky it what I eat..........I do eat often, but I don't know if it's enough....I mean just last week I reintroduced BREAD, FRUIT and whole wheat pasta into my diet............that was a pretty big step for me........as I hadnt had it in many many years....fast food and pizza???  It's been 8 years!  College.......but I am on hrt at 200mg a week...........this will allow me to eat more?

OK bro its good getting that extra info from u. Id say just keep at it slowly, dont worry about putting on mega weight in nextmonth or 2, just slowly but surely get used to having whole wheat pasta/bread etc in ur diet, then try adding 1 or 2 pizzas (start with plain cheese) to ur diet or a burger etc. After uv got a wider range of foods to choose from u can make an aweosme (bulking diet, and ul find its still pretty clean, just not as fussy asnit is at the mo. Yu'll look foreward to meals more b/c uv got wider choice of foods and food groups to pic from.

Keep the cardio down and that itself will make a difference.

Things like having that brown bread in ur diet is good, slap loads of peanut butetr between 2 slices. 2 of them and uv got a bulk meal right there.

davie

[davie]

I myself am getting used to adding more food, but at the mo it looks like this
Meal1..cereal, 2-4 whole eggs..protein shake (shake contains 32grams protein, 18 grams carbs)
meal2..2 sandwhiches, probs 2 v full peanut butter sandwhiches, and piece fruit.
meal3..1-2 baked potatoes+can of tuna+same shake as meal 1.
Meal4 cup and a 1/2 of past+2 cans of tuna.
GYM
Meal5..weight gainer shake 54grams protein, 80grams carbs, 3 grams creatine, 3 grams glutamine (in one shake).
Meal 6..T....could b anything, steak and mushrooms....salmon and boiled potatoes (though i might use carb cutoff for evening meal and try get more veggies in me.

If im hungry there might be another small meal in there somewer.

davie

[Lugar]

good stuff!  I'll follow.....like today, I'm grabbing a big ass sub from subway.....hell, I've been 6%, shouldnt be too hard to get back there again, esp. with a little tren, eh bro?  I can cut with the best of em.........

what are your stats?

I am doing zero to one day cardio MAX.....big huge step

6'2, 160 and prob. 9% now.......abs fading but I'll deal with it.........being on 200mg a week should also help, right?

[davie]

good stuff!  I'll follow.....like today, I'm grabbing a big ass sub from subway.....hell, I've been 6%, shouldnt be too hard to get back there again, esp. with a little tren, eh bro?  I can cut with the best of em.........

what are your stats?

I am doing zero to one day cardio MAX.....big huge step

6'2, 160 and prob. 9% now.......abs fading but I'll deal with it.........being on 200mg a week should also help, right?

Well to be honest bro, if ur 160 at 9%, to get to 6% ud have to drop weight to like 155lbs, and thats not bulking is it.

At 9% ur abs are very visible. Dont obsess over them. Just go for big bulk (mainly clean), and dont over think the ab situation. If u bulk ur abs will fade a abit, not putting on any fat at all while bulking is very hard and takes along time to get any weight on.
Iv been obsessed with that before, adn weight/strength didnt really increase quick at al. Now im less worried about that (knowing u can always diet down a bit later), my diet is to bulk up and if i put on some fat so be it, i think i have but iv still got visible abs so im not sweating it.

Think about it, if u lose ur abs a bit but uv got bigger fuller back/shoulders/chest/legs etc, u suddenly wont be so worried about not having quite so visible abs. Put it in perspective bro!!

Im dun with rugby until after summer (injury is stopping me early this season), so im gonna stop all cardio, if i do anything it will be to maintain a level of fitness and will only be short session (interval sessions), of about 5 a couple times a week.

davie

[SteelePegasus]

good stuff!  I'll follow.....like today, I'm grabbing a big ass sub from subway.....hell, I've been 6%, shouldnt be too hard to get back there again, esp. with a little tren, eh bro?  I can cut with the best of em.........

what are your stats?

I am doing zero to one day cardio MAX.....big huge step

6'2, 160 and prob. 9% now.......abs fading but I'll deal with it.........being on 200mg a week should also help, right?

since when is a sub sandwich considered a bad thing?  A 6" tuna fish is pretty good

6'2" at 160 fuck, damn


honestly, dont' get above 11-12%..not worth it. Above that is mostly fat

[Lugar]

since when is a sub sandwich considered a bad thing?  A 6" tuna fish is pretty good

6'2" at 160 fuck, damn


honestly, dont' get above 11-12%..not worth it. Above that is mostly fat

12% is average bro.....average......... .15-16 is where you get fat.......


and 6"??  maybe 3-4 6"......

[davie]

Hope u understood everything i was trying to put accross bro.

davie

[Royalty]

drop the post workout pasta/bread meal....use a whey shake/potato combo instead.

instead of having 5oz of meat at your meals....use 8-9oz of meat.


supplement with Calcium and Magnesium (use citrate, malate, glycinate, aspartate, or taurate forms)

[Lugar]

its organic ww bread and pasta relaxxxxxxxxxxx

[Lugar]

LEAN BULKING: YESTERDAYS MACROS



7am PRO CARB FAT
3/4 CUP OATS 7.50 40.50 9.00 225.00
egg whites 16.00 3.00 0.50 100.00
1 egg 6.00 4.00 5.00 80.00
1/2 scoop blend 10.00 2.00 1.50 60
39.50 49.50 16.00 465.00


10
5oz chicken 33.75 - 3.13 162.50
1/2 cup brown rice 1.00 23.00 1.00 110.00
34.75 23.00 4.13 272.50


1PM
5oz chicken 33.75 - 3.13 162.50
10 almonds 2.60 2.50 6.10 70.00
3/4 CUP OATS 10.00 40.50 6.00 300.00
46.35 43.00 15.23 532.50

TRAIN 245-415)



530
4 PCS WW TOAST 12.00 60.00 4.50 320.00
HUGE SALAD 2.00 15.00 2.00 120.00
CAN OF TUNA 33.75 - 3.13 162.50
47.75 0 75.00 0 9.63 0 602.50



900
egg whites 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00


MIDNIGHT
4 oz all white meat turkey 36.25 - 1.25 162.50
CLELERY, MUSHROOMS 2.60 10.00 0.40 80.00
38.85 0 10.00 0 1.65 242.50


249.20 216.50 66.63 2,500.00


yesterdays macros........double the cals?

[Lugar]

It says for me at 6'1, and 160 my BMR is 1790. I sit in an office for 8 hours a day ad train with weights 5-6 times a week. Cardio now is a mere 30 minutes a week. So mulitplying by 1.3, it say I should be getting in about 2100. I am currently around 2500 and the scale isnt moving very much, staying lean, but feel like I should be eating a ton more. Can some explain? At one time I was closer to 3,600 cals and the scale was moving rather rapid. Sure I was doing 20 minutes of walking every mornig, but this couldnt have burned that many cals......any ideas?

[Lugar]

Is 2500 or even 3000 nuits for someone my size to try and put size on?  Keep in mind, I'm 160, but large framed and 6'2.....where should I be??

[davie]

Is 2500 or even 3000 nuits for someone my size to try and put size on?  Keep in mind, I'm 160, but large framed and 6'2.....where should I be??

Eat more, increase size of each meal, add another meal, things like tuna (25grasms protein a can), so increase size of each meal +add another (mayb repeat one of the meals u already have). Keep that constant and after couple weeks see if scale budges, keep making those little changes until it does. Maybe change from whey shake, to a meal replacement or a weight gainer.

davie

[Lugar]

how do you gauge your cals for LEAN bulk?  19x bw?  18?