Author Topic: Clean bulk ? (Read 19818 times)

davie · « **Reply #75 on:** March 05, 2007, 05:05:23 AM »

Told u already what to do mate, ur over thinking it. Oh and by the way i dont wanna read 'eggWHITES' again, 'EGGS' r want im wanting to read.

davie

Lugar · « **Reply #76 on:** March 05, 2007, 05:40:09 AM »

you keep saying you told me....so I posted a diet......that apparently isnt working now you make the edits for me....please.

Tapeworm · « **Reply #77 on:** March 05, 2007, 07:35:11 AM »

Quote from: Lugar on March 05, 2007, 05:02:00 AM

fats? 80-100g? still only puts us around 2,500 cals.......thats what I'm doing now......change this diet to yor liking........

7am          PRO        CARB        FAT
3/4 CUP OATS          7.50        42.00        9.00        225.00
5oz berries          2.00        14.00        0.70        62.00
egg whites          24.00        4.00        -         135.00
1 egg          6.00        4.00        5.00        80.00
1/2 scoop blend          10.00        2.00        1.50       60
          49.50        66.00        16.20        562.00
10
2oz Flank Steak          14.00        -         3.50        90.00
2oz Buffalo         18              1.50       85
2ox chx          13.50        -         0.42        65.20
1 CUP brown rice          2.00        46.00        2.00        220.00
          47.50        46.00        7.42        460.20
1230
5oz chicken          33.75        -         3.13        162.50
10 almonds          2.60        2.50        6.10        70.00
3/4 CUP OATS          10.00        54.00        6.00        300.00
          46.35        56.50        15.23        532.50

3:15
1 Scoop blend          20.00        2.00        1.50        100.00
1/2 CUP OATS          2.50        27.00        3.00        150.00
          22.50    0    29.00    0    4.50        250.00
TRAIN (445-615)

630
toasr          7.50        40.00        4.50        225.00
salad          20.00        5.00        2.00        120.00
5oz chicken          33.75        -         3.13        162.50
          61.25    0    45.00    0    9.63    0    507.50
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

          269.10        258.50     -      72.97     -      2,697.20

You have shares in an almond farm or something?

I'd get the EFAs from fish for the last meal and bump the carbs up overall. This diet is 37.37% carb, 38.90% protein, and 23.73% fat on my chart. The fats look fine to me (but you still shouldn't be afraid of cals from whole eggs), but get your carbs nearer 50%. Increase your portion sizes to get daily cals to at least 3500. You can't bulk on 2700, your history demonstrates it.

That's mho, your milage may vary.

Lugar · « **Reply #78 on:** March 05, 2007, 07:54:34 AM »

730am          PRO        CARB        FAT
1 CUP OATS          10.00        54.00        6.00        300.00
egg whites          13.00        1.00        -         65.00
1/2 scoop blend          10.00        2.00        1.50       60
          33.00        57.00        7.50        425.00
10
3oz Flank Steak          21.00        -         3.75        135.00
3oz Buffalo          27.00              2.25        135.00
1 CUP brown rice          2.00        50.00        1.00        330.00
          50.00        50.00        7.00        600.00
1230
5oz chicken          33.75        -         3.13        162.50
1 cup brown rice          2.00        46.00        2.00        120.00
          35.75        46.00        5.13        282.50

230
5oz chicken          33.75        -         3.13        162.50
20 almonds          5.20        5.00        12.20        140.00
1 CUP OATS          10.00        54.00        6.00        300.00
          48.95        59.00    0    21.33    0    602.50
post
5oz chicken          33.75        -         3.13        162.50
4 pcs of toast          9.00        60.00        6.00        320.00
          42.75    0    60.00    0    9.13        482.50

egg whites          13.00        1.00        -         65.00
20 almonds          5.20        5.00        12.20        140.00
1 SCOOPS BLEND          20.00        5.00        2.00        120.00
          38.20        11.00    0    14.20    0    325.00

    GRAND TOTAL        248.65        283.00    #REF!    64.28    #REF!    2,717.50

aint easy............damn!

davie · « **Reply #79 on:** March 05, 2007, 08:31:52 AM »

730am
1 CUP OATS
4 eggs
1/2 scoop blend

10
3oz Flank Steak
4oz Buffalo
1 1/2 CUP brown rice


1230
6oz chicken
1 1/2 cup brown rice


230
6oz chicken
whey shake
1 CUP OATS

post
6oz chicken
Peanut butter sandwich (mayb 2)


4 eggs
Peanut butter sandwhich (maybe 2)
1 SCOOPS BLEND

davie

davie · « **Reply #80 on:** March 05, 2007, 08:33:55 AM »

Iv given u small changes there which u shouldt statr with and then keep making other small changes as the weeks go on. e.g adding another oz to a couple of ur meals, gonna be like anothyer 10oz's added a aweek, small changes add up.

after a few weeks we will re evaluate and make more small changes/additions etc.

davie

Tapeworm · « **Reply #81 on:** March 05, 2007, 08:40:37 AM »

You know what you're shooting for Lugar. You'll work it out.

Just take davie's advice. He seems to have the time and willingness to invest to help you out.

Davie, I'll get outta your way now.

Lugar · « **Reply #82 on:** March 05, 2007, 09:47:49 AM »

Quote from: davie on March 05, 2007, 08:31:52 AM

730am
1 CUP OATS
4 eggs
1/2 scoop blend

10
3oz Flank Steak
4oz Buffalo
1 1/2 CUP brown rice


1230
6oz chicken
1 1/2 cup brown rice


230
6oz chicken
whey shake
1 CUP OATS

post
6oz chicken
Peanut butter sandwich (mayb 2)


4 eggs
Peanut butter sandwhich (maybe 2)
1 SCOOPS BLEND

davie

He absolutely has............and I promised if he did that, I would follow it...........I'll repost under my format, but I awlays thought we wanted to stay away from fats post workout??? Not the case? Maybe an hour after since I sip on bcaas during...........Davie - you promise me I'm gonna get back down to 6%, treen tennnn trennnn winnnyyy.......even at 30? Thanks for your help.........

Rimbaud · « **Reply #83 on:** March 05, 2007, 09:53:55 AM »

Lugar - check your PM's.

Lugar · « **Reply #84 on:** March 05, 2007, 10:03:06 AM »

i DID THANKS....you like Davie's diet outline too?

Rimbaud · « **Reply #85 on:** March 05, 2007, 10:07:53 AM »

Quote from: Lugar on March 05, 2007, 10:03:06 AM

i DID THANKS....you like Davie's diet outline too?

It's looks fine. I think a little too strict but that's just my opinion (the more structureda diet is the harder it is for me to stick to it). Don't be afraid to mix it up a little or if you're late on a meal - relax you'll live

Lugar · « **Reply #86 on:** March 05, 2007, 10:22:08 AM »

Quote from: davie on March 05, 2007, 08:33:55 AM

Iv given u small changes there which u shouldt statr with and then keep making other small changes as the weeks go on. e.g adding another oz to a couple of ur meals, gonna be like anothyer 10oz's added a aweek, small changes add up.

after a few weeks we will re evaluate and make more small changes/additions etc.

davie

u compete bro??

Lugar · « **Reply #87 on:** March 05, 2007, 11:14:42 AM »

what do ya think???

7am          PRO        CARB        FAT
1 CUP OATS          10.00        54.00        6.00        300.00
1/2 CUP EGG BEATERS           12.00        -         -         125.00
2 EGGS          13.00        1.00        10.00        147.00
1/2 scoop blend          10.00        2.00        1.50       60
          45.00        57.00        17.50        632.00
10
3oz Flank Steak          21.00        -         3.75        135.00
4oz Buffalo         36              3.00       180
1 1/2 CUP brown rice          3.00        69.00        3.00        330.00
          60.00        69.00        9.75        645.00
1230
6oz chicken          53.00        -         6.00        285.00
1 1/2 CUP brown rice          3.00        69.00        3.00        330.00
          56.00        69.00        9.00        615.00

3
6oz chicken          53.00        -         6.00        285.00
1 1/2 CUP brown rice          3.00        69.00        3.00        330.00
          56.00        69.00    0    9.00    0    615.00

630
4 PIECES OF TOAST          9.20        60.00        4.00        320.00
2 TB OF PB          8.00        6.00        16.00        210.00
5oz chicken          33.75        -         3.13        162.50
          50.95    0    66.00    0    23.13    0    692.50

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

          309.95        346.00     -      88.38     -      3,584.50

Lugar · « **Reply #88 on:** March 05, 2007, 03:44:33 PM »

look good? I just don't think someone who is pushing 165 needs 300g of pro....u? I will give it a shot gimme your blessing

davie · « **Reply #89 on:** March 06, 2007, 01:20:39 AM »

Quote from: Rimbaud on March 05, 2007, 10:07:53 AM

It's looks fine. I think a little too strict but that's just my opinion (the more structureda diet is the harder it is for me to stick to it). Don't be afraid to mix it up a little or if you're late on a meal - relax you'll live

Rimbaud makes good points about the strictness, as iv siad b4. i have a couple pizzas a week, so one lunch time wen im supposed to have baked potato and tuna, il have a pizza. if its too strict ul get bored quick, looking foreward to wee cheat meals make everything more bareable!!

Lugar, getting down to 6% again is all up to you, bulk up and ul probs find u like all the new muscle, then we'll keep calories/protein etc high and cut back a wee bit on carbs and fat and then increase ur cardio and ul slim down again.

I think i read 'egg whites' sum wer there. yolk has both good and bad fats+more protein.

davie

davie · « **Reply #90 on:** March 06, 2007, 01:23:13 AM »

NO not cmpeting bro (mayb one day). Just love training+am a persoanl trainer in training lol. And not one of those trainers who avoid the free weight area and have all the clients work on swiss balls. Im a rugby player and a lover of heavy weight lifting, so when qualified my training will probs be more aimed at athletes.

davie

Rimbaud · « **Reply #91 on:** March 06, 2007, 02:50:36 AM »

Quote from: Lugar on March 05, 2007, 03:44:33 PM

I just don't think someone who is pushing 165 needs 300g of pro....u?

I don't but that's just me. I wouldn't go any higher the 200grams a day.

DK II · « **Reply #92 on:** March 06, 2007, 02:58:05 AM »

Quote from: Rimbaud on March 06, 2007, 02:50:36 AM

I don't but that's just me. I wouldn't go any higher the 200grams a day.

Yes, me too.

There's a limit to protein oxidation, so it's useless and pricy stuffing with it.

Lugar · « **Reply #93 on:** March 06, 2007, 04:39:42 AM »

final thoughts???

no cardio...sill stay lean on 300mg?

730          PRO        CARB        FAT
1/2 CUP OATS          5.00        27.00        3.00        150.00
1/2 CUP EGG BEATERS           18.00        -         -         225.00
2 EGG WHITES          6.00        1.00        1.00        80.00
2TB PB          8.00        7.00        16.00        188.00
EZEKIEL ENGLISH MUFFIN          8.00        36.00        1.00        160.00

          45.00        71.00        21.00        803.00

10
3oz Flank Steak          21.00        -         3.75        135.00
4oz Buffalo         36              3.00       180
1 1/2 CUP brown rice          3.00        69.00        3.00        330.00
          60.00        69.00        9.75        645.00

1230
5oz chicken          33.75        -         3.13        162.50
1 CUP OATS          10.00        54.00        6.00        300.00
          43.75        54.00        9.13        462.50

PRETRAIN 3PM
BANANA          1.50        35.00        0.50        121.00
MUSCLE MILK SHAKE          32.00        12.00        18.00        350.00

          32.00        12.00         18.00    0    350.00
600ISH
5 PIECES OF TOAST          20.00        75.00        5.00        400.00
2 TB OF PB          9.20        60.00        4.00        320.00
4OZ CHX          8.00        6.00        16.00        210.00

          17.20    0    66.00          20.00    0    530.00
900
1/2 CUP EGG BEATERS          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
VEGGIES TO SNACK ON

          239.95        288.00           97.88     -      3,175.50
         30.23%      36.28%    0.39    27.74%

Rimbaud · « **Reply #94 on:** March 06, 2007, 05:20:32 AM »

Quote from: Rimbaud on March 06, 2007, 02:50:36 AM

I don't but that's just me. I wouldn't go any higher the 200grams a day.

Especially at your body weight. I'm about 240 lbs. & I only eat about 150-200 grams of protein a day (sometimes less).

Lugar · « **Reply #95 on:** March 06, 2007, 05:29:10 AM »

guess I should be ok at 240....less than 1.5x

how's it look still at little low, but 1,000 more than last week.............see what this does.

Lugar · « **Reply #96 on:** March 06, 2007, 09:49:45 AM »

No repsonse makes me nervous...........3 meals down............training is next..........back session:

T-BAR       2+25     10     2+45x10     10     2+65x4     4     2+45x4     4     2+25x10     4     2x15
       2+30x10        250x10        270x4        2+50x4        2+30x10        2+10
DEADS       0x8        135x5        245x5        280x4
                   255x5        285x3

v barLAT PULLDOWN       140x8        140x8        160x3-4 - too hvy        130x4        110x8

Dbell row (high) bench       65x8        75x8        85x4        65x5
       70x8        80x8        90x4        70x5

Wide pulls       110x12     6 try     120x10        120x10           130x8

Lugar · « **Reply #97 on:** March 06, 2007, 09:51:30 AM »

this weeks "attempts" are in red..........that was last weeks routine....thoughts?

DK II · « **Reply #98 on:** March 06, 2007, 09:53:37 AM »

meltdown.

Are you having any psychological problems, lugar??

You are the typical 'over-analyzer'.

Just try to eat normal, there's no need to write everything down.
I really think you are sick.

Lugar · « **Reply #99 on:** March 06, 2007, 10:34:31 AM »

F the diet........how is the training rouitne?