Author Topic: Clean bulk ? (Read 19800 times)

Lugar · « **Reply #125 on:** March 10, 2007, 03:45:54 PM »

mybe tomrrw ill get in some ww pasta n desert

Lugar · « **Reply #126 on:** March 12, 2007, 04:31:34 AM »

Ive been weighing myself once a week in he am on sundays just to see how I need to manipulate my diet in order to gain 1-2lbs cleanly a week....yeserday morning I was 161, week before I was 164....weird since I increased my cals on what, Tusday? Had a huge bowl of pasta (ww ) laast night with some shrimp so I'm sre Im back up. That was my only really diffrent meal. I think my post workout meals ened some work....I am finding myself waking up at midnight and 2 am starving...b.een haing veggies and cottge chese, but thinking I am waking up bloated because of all the veggies. Supring that I eat that cause Im usually out of it and I got fig newtons, milk, pb, protein bars all in my frige...thank god I dont go after that stuff. If it bad to eat so late? I mean I have a huge casein and skim shake with about 10 almonds and some veggies on my pillow right as I crash ayet I am still waking up starving......even without cadio.....do I ened to up my cals? Adjust? Or hold off another week? Remember, 300mg test a week...holding water, but maybe I eed more food to make it worth while. No cardio, just 6x a week training.....3 heay 3 light......here she is in concrete:


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
abs are fading...still see top four in the am flexed hard........sorta sucks since I am not gettingmuch stronger and wweight is moving....if I am going to lose my abs, Id rather do so gorgoing myelf on good foods.....and/or get stronger.....is it true, the more you weigh, the stronger you;ll get....esp. in my case with muscle memory.?

Is it true that you can eat more on test without fear on fat storage? It's got to help, right?

davie · « **Reply #127 on:** March 12, 2007, 05:57:40 AM »

Up your carbs!! Especially in meal befroe workout+fast acting carbs straight after workout (would get those from a weight gainer).

You want to be making progress in the gym!!If not somethings wrong.

ALso if ur gonna be having beers ect on sat night dont weight urself on sunday mornings,ur sytem may b dehydrated. weigh urself on a monday morning every 3rd week.

No need to do it more.

davie

Lugar · « **Reply #128 on:** March 12, 2007, 06:02:10 AM »

ive had 2 drinks 1 2 years.......lol....notr my thing,,,,,,,,,,,heres what i got today........also, work has been slow so I've been getting my first 3 meals in with the last around 130pm then raining thena pw meal hen prebed....so I'm missing that prewo shake listed above......prolem?

davie · « **Reply #129 on:** March 12, 2007, 06:04:32 AM »

Just keep at it, make sure u get in all ur meals, and if ur hungry in between then have things like almonds etc. But get all ur meals down u, and in between them eat ur almonds.

keep carbs up b4 and straight after workout!! U want weights to be going up in the gym!!

davie

Lugar · « **Reply #130 on:** March 12, 2007, 06:08:23 AM »

See so his is what my TURE diet has been wihout the 2 feedings of veggies and cottage cheese in the middle of the night:


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
3/4 CUP brown rice          1.50        34.50        1.50        247.50
          58.50        34.50        8.25        562.50

1230
5oz chicken          33.75        -         3.13        162.50
0.75 oats          7.50        40.50        4.50        225.00
          41.25        40.50        7.63        387.50






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

          203.95        228.00           76.88     -      2,668.00

Rimbaud · « **Reply #131 on:** March 12, 2007, 07:31:19 AM »

Lugar, I'm so bogged down in all your posts so I'm a lot confused. What are your goals? Is it to gain weight? If so how much? etc.

Lugar · « **Reply #132 on:** March 12, 2007, 07:58:54 AM »

cmon bro......rough weekend??? im 6'2 165....u tell me...........my goal is to compete in two yrs.....you tell me what i need to do...

Rimbaud · « **Reply #133 on:** March 12, 2007, 08:10:01 AM »

What weight do you want to compete at? I'd say for two years from now maybe about 200lbs would be a good weight for you. But it's going to take a lot of work & patience.

Also I agree with davie about weighing yourself less frequently - this way you'll notice the progress easier.

Weekend...a little rough but nothing unmanageable but Monday's not looking any better but that's mainly because of work.

Lugar · « **Reply #134 on:** March 12, 2007, 08:47:01 AM »

I figure I need to get to 220 minimum before I look at a cut.....that's 50lbs.....that will be hell........it's been hell trying to get to 170, but I figured once I get there, the rest should be easy......I'm just wondering if I need to increase cals...once a week weighing isnt bad........hell I used to do it daily.....

I was always told 1-2lbs a week is what my goal should be..Hell, if I didnt weigh myself I wouldnt have known I was down 2 lbs and needed to boost the cals.......my weekend sucked....

It went to fast #1, and number 2, I hardly had a friggn cheat meal....I actually probable ate less, except I had a small plate of pasta last night with gma......sucked.......AN D I did am cardio both days for a mere half hour.....my goal was 2 x a week, but I may need to nix that.

Lugar · « **Reply #135 on:** March 12, 2007, 11:04:04 AM »

thanks rim.....I'm currently on 300mgs (i bumped my hrt from 150 three weeks ago) but will ramp to 600 here shortly.....maybe April 1.....I just need a solid 10lbs before I start so I dont waste it....I'm also training too much but I cant help it.....I sit and rest all day in an office (CPA) so I need the release....6x a week even on gear is a little too much........but I dont wanna do cardio.........and golf season aint here.....lol

Rimbaud · « **Reply #136 on:** March 12, 2007, 11:24:35 AM »

Trust me on the EQ. It'll make you eat & put weight on ya.

Lugar · « **Reply #137 on:** March 12, 2007, 03:00:32 PM »

I dont want to waste the gear until I know my diet and training is in order...with work being slow, I'm getrting out and missing a few meals.....this is what it's been


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 (sometimes)          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 brown rice          2.00        45.00        2.00        250.00
          59.00        45.00        8.75        565.00

130
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

600ISH
5 PIECES OF TOAST          20.00        75.00        5.00        400.00
4OZ CHX          8.00        6.00        16.00        210.00

          8.00    0    6.00          16.00    0    210.00
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

          217.75        212.00           94.88    #REF!    2,445.50

this is what it's suppose to be.......what the FUCK do I do?

/


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

davie · « **Reply #138 on:** March 12, 2007, 03:22:05 PM »

Stopmposting egg whites, post whole eggs. And mate u dont have to post all the protein/carbs etc for every meal, just post what ur eating
eggs
peanut butter

etc etc like that, and we can pretty much tell from that alone what the protein carbs are.

It just gets a bit of a hassle reading through all the numbers.

Oh and ur way over thinking everything!!!!

davie

davie · « **Reply #139 on:** March 12, 2007, 03:24:16 PM »

ALSO, u know id happily try help, as will rim. just eat what uv been told to eat and have agreed on. If ur just sitting around all day u have no excuse for missing meals.

Just eat every 2 hours, dont ever go hungry, eat everything on ur diet plan, and if needed increase numbers of everyhting in every meal+add meals, its that smple. Keep eating (and increasing quantity of meals+numbers) until u add weight.

davie

Lugar · « **Reply #140 on:** March 12, 2007, 03:44:05 PM »

so what I have going right now is ok....I dont miss meals....just getting to train an hour or sour earlier, so I miss that mm shake meal.......should I add it at midnight? I'm usuall starving all night......after my pw meal of toast and tuna, veggies.......I eat again at 9pm and then again at midnight......usually its cottage cheese and veggies cause I'm too tire to see, should I add in another shake?? I dont wanna lose my cuts bro....I've lost them alreay, but still have a 4 pack in the am......dont wanna totally smooth out, you know....skinny fat.......plus, my strength sucks....I mean last month I was benching 135 and now I'm up to 185 for 3......better, but not the 300lbs i WS USED TO.......

Rimbaud · « **Reply #141 on:** March 12, 2007, 05:29:25 PM »

If you're starving all night try having something with some fiber & a little hat near bedtime. That has always seemed to help me.

davie · « **Reply #142 on:** March 13, 2007, 01:58:40 AM »

Thats good your getting the weight up in the gym, like i said make sure u have good amount of carbs in pre-workout meal, so u can fuel a kick ass workout. Then fast acting carbs after workout. Have that mid morning shake, ul need it.

Dont fel u gotta work out 5 times a week, mayb cut back to 3 all out sessions. If u have to workout on other days, do abs on those days, or work on something like ur grip strength. Neither of these things should effect ur gym session, but they will help them!!

davie

Lugar · « **Reply #143 on:** March 13, 2007, 05:16:58 AM »

Quote from: Rimbaud on March 12, 2007, 05:29:25 PM

If you're starving all night try having something with some fiber & a little hat near bedtime. That has always seemed to help me.

cmon bro.....in the above diet, you can see I have almonds, veggies and casein before bed.....

DAVIE - good stuff.....I love the gym and would like to do a 5-6 day split, this is doable right? I got back today......you do heav deads every week? I was thinking deads, sr8bar rows, dbell rows......

Lugar · « **Reply #144 on:** March 13, 2007, 05:19:54 AM »

Quote from: davie on March 13, 2007, 01:58:40 AM

Thats good your getting the weight up in the gym, like i said make sure u have good amount of carbs in pre-workout meal, so u can fuel a kick ass workout. Then fast acting carbs after workout. Have that mid morning shake, ul need it.

Dont fel u gotta work out 5 times a week, mayb cut back to 3 all out sessions. If u have to workout on other days, do abs on those days, or work on something like ur grip strength. Neither of these things should effect ur gym session, but they will help them!!

davie

I am having only one shake a day and thats before bed.......I have a whole food meal (usual some sandwhiches) within an hour post training....

I am craving bananas......could I somehow fit them in my diet? Where? I was thinking if I take out of english muffin and use low carb toast, then I could ust have a bananan in my oats.......or what about a few pb and babanana sandwhiches mmmmm.......godsend....y o have them......I just dont want to mess with my diet plus, you know, I dont wanna lose the cuts.....

davie · « **Reply #145 on:** March 13, 2007, 05:38:24 AM »

Quote from: Lugar on March 13, 2007, 05:19:54 AM

I am having only one shake a day and thats before bed.......I have a whole food meal (usual some sandwhiches) within an hour post training....

I am craving bananas......could I somehow fit them in my diet? Where? I was thinking if I take out of english muffin and use low carb toast, then I could ust have a bananan in my oats.......or what about a few pb and babanana sandwhiches mmmmm.......godsend....y o have them......I just dont want to mess with my diet plus, you know, I dont wanna lose the cuts.....

Im telling u its pretty much impossible to put on muscle without putting on sum fat, the soner u xcept that the sooner ul grow!!

Dont drop any carbs,add teh bannan aswell, im about to have one after one of my meals. Great energy givers.

I follow DC style training at the mo, and do deads once every 2 weeks.

£-4 day split is gonna b enough for u, do sum light interval work/abs/grip work (invest in captain of crush grippers)/stretching etc on other days, ul probs find they all help ur gym days alot and make ur sessions betetr+all ur calories can be used better on those 3-4 intense gym days.

davie

Lugar · « **Reply #146 on:** March 13, 2007, 06:03:01 AM »

Will you give me an example of your DC style training....i.e. back day....this is what I have been doing....if I start DC, do I need a spot everyday, sometimes difficult....

Also, will you finagle my diet one last time and add in what you think I need....I'd love to have a banana or two or three...esp. in a sandwhich....pw and first meal?

I think I may need to drop the muffin or switch to low carb....my first meal has 70g of carbs already..........

Lugar · « **Reply #147 on:** March 13, 2007, 06:03:55 AM »

TUESDAY Februrary 27 2007
      WARMUP      WARMUP      WARMUP      SET 1      SET 2      SET 3
T-BAR       2+30x10        250x10              2+50x4        2+30x10        2+10


DEADS       0x8        135x5        255x5        285x4


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

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


Wide pulls       110x12           120x10        120x10           130x8

Lugar · « **Reply #148 on:** March 13, 2007, 06:07:57 AM »

TUESDAY Februrary 27 2007
      WARMUP      WARMUP      WARMUP      SET 1      SET 2      SET 3
T-BAR       2+30x10        250x10              2+50x4        2+30x10        2+10


DEADS       0x8        135x5        255x5        285x4


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

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


Wide pulls       110x12           120x10        120x10           130x8

benjamin pearson · « **Reply #149 on:** March 13, 2007, 06:11:14 AM »

LUGAR SEEK PROFESSIONAL HELP