Clean bulk ?

[210 and growing]

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

I dont know how many times and in how many threads i have to say this - STOP WASTING YOUR TIME GIVING THIS GUY ADVICE!! He just doesnt listen - no offence to him i dont even know the dude - but he will not listen - he just seems one of these people that just worry about waht they are going to worry about next !!

[Lugar]

How have I not listened?   By ramping my cals from 2500 to 3200?  From incorporating more fats?  From eating more often?  I've done it all bro.....at leas I am making every effort...........

[210 and growing]

Your still eating egg whites homey !!?? And are still far too clean - it as obvious by the fact that u arnt making the gains you want - it aint rocket science - people try and make it far too complicated - you obviously have a fast metabolism and a hard gainer - so you have to go a bit dirtier - if you havent got that metabolism your diet would be fine

8am - 4 bacon, 4 eggs, 2 wholemeal toast
11am - subway foot long and pint of milk
2pm - steak and baked potatoes (atleast 500g steak and atleast 2 good size potatoes)
5pm - very large chicken and pasta dish (like 1000 calories worth atleast
8pm - tuna sandwich, pint of milk, chocolate
11pm - if still up and still hungry (which i normally am as have been smoking  - have wot you like - nuts, cheese on toast, whatever)

Once you hit 190 or 200 or wotever your goal is then you can worry about getting your abs back - you CAN NOT GAIN without puttin on some fat - unless you are proper geared up.

Than

[Lugar]

my metabolism isnt that good...trust me...although 300mg help.....tell me how your diet you posted is any different than mine.....mine prob has more cals, just less dirties...bu I'll do it if you think I should......I train at 230.......so I need 3 meals pre and 3 post..........

[210 and growing]

my metabolism isnt that good...trust me...although 300mg help.....tell me how your diet you posted is any different than mine.....mine prob has more cals, just less dirties...bu I'll do it if you think I should......I train at 230.......so I need 3 meals pre and 3 post..........

stop analysing !! Ok - i will make it simpler - eat whatever the f ck you like until you hit 200lb - that clear enough ?? 

[Lugar]

so here are my goals and plan of attack for today bro...........

WARMUP WARMUP WARMUP SET 1 SET 2



str8 rows x12 x10 x8 x8 x8


DEADS 0x8 135x5 255x5 285x4
265x5 ---goal 290x4 <----goal


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


Dbell row (high) bench 70x8 80x8 90x4 70x5
75x8 85x8 95x4 75x5 <---goals


Wide pulls 110x12 120x10 120x10 130x8                

[Lugar]

well, it's 600  just got back..killed all the lifts....5lbs this week again....when is it gonna hault?  Not it's 6pm and I crash about 9.......I had my bcaas, a shot of cyp and low carb bread totaast tuna sandwhich ad large salad..........one more meal left?

casein shake?
with egg whites
8-10 almonds
homemade cupcake with ff cream cheese and splenda////////

[Lugar]

I am having a problem.......My first meal I am getting in at 730, same with 10oo meal and 130....then due to work, I am able to train right after and dont get done until 430. SO 3 meals pretraining.

Then I have my bcaas, shower and get back to the office. There I have two pieces of ww toast, a can of tuna, and a nice size salad. SO I'm getting my veggies and protein in. THEN..........I have time for another meal which is
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

and then I crash immidiately afterwards....obviously short on cals, I wake up at midnight starving so I usually ave a little cc and some veggie.......assuming not enough cals???  Im thinkin Im short about 600-800 cals.....do I increase my 1st meal?   Toss in a banana and some peanut butter?


diet is:
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

[benjamin pearson]

what you have to do is be more obsessive than everything will fall into place

[210 and growing]

what you have to do is be more obsessive than everything will fall into place

Haahaha. Why on earth are you eating low carb bread!!??  You mention all this sh it about not getting enough cals and cant put on weight then eat low carb bread?? Dude - sort yerself out !!

[davie]

Lugar mate, i like ur commitment bro i seriously do, but please dont post ur diet again.

dont eat almonds as part of a meal, eat then inbetween ur meals as a wee snack!!

dont eat low carb anything. Dont miss meals, have one about 45mins-1hour b4 working out for energy in gym. Hows the sessions going (improving/staying the same/getting weaker)?

And im soz bro but if i read 'egg whites' again instead of just 'EGGS' i quit.

Egg yolks will giv u another cuople grams protein carbs and fats. U can switch to egg whites wen u cut.

davie

[Lugar]

the low carb bread was a switch to add the bananan...100 carbs in meal #1 is too much for my size....

[210 and growing]

wrong wrong wrong. If you aint growing, then you need the banana AND the bread !!

[Lugar]

its a lot to digest = fat

[Rimbaud]

What the hell are you eating lo carb bread for? There's no point - just get whole wheat or something along those lines. I agree with davie - don't get low carb anything.

[210 and growing]

right - i give up - no seriously this time !!  

[Lugar]

What the hell are you eating lo carb bread for? There's no point - just get whole wheat or something along those lines. I agree with davie - don't get low carb anything.

i havent bought the low carb bread...sorry...just an idea.....I wanted to add in a banana but didnt know how to fit it in with 75g of carbs already in meal#1......

[Rimbaud]

i havent bought the low carb bread...sorry...just an idea.....I wanted to add in a banana but didnt know how to fit it in with 75g of carbs already in meal#1......

Ok good because it's a waste of money. I usually eat a bread called "Flax & Fiber". It's great stuff.

[Lugar]

OK...LAST TIME.....gimme the ok and I'll hit this without hesititation for 2 months str8 no exceptions......be honest with me.....too many cals to stay lean, wrong food choices....?   Be honest....and I'm done  PROMSE!

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
1 banana          1.50        30.00        1.40        125.00
2 pcs toast or englis muffin          4.00        21.00        3.00        85.00
                                     
          34.50        79.00        8.40        665.00
                           
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
                           
1pm                           
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
TRAIN 3PMS                           
SIP ON GATORADE 16OZ WIT BCAAS          -          55.00         -      #REF!    200.00
                           
600ISH                           
2 PCS TOAST          3.00        30.00        3.00        175.00
SALAD          2.00        30.00        3.00        200.00
can on tuna          43.00        -          2.00        280.00
                           
          45.00    0    30.00          5.00    0    480.00
7PM                           
2 TB PB          9.20        60.00        4.00        320.00
2PCS TOAST          3.00        30.00        3.00        175.00
1 banana          1.50        30.00        1.40        125.00
          13.70        120.00     -       8.40     -       620.00
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                           
                           
          238.95     -       423.00          60.68         3,457.50

[210 and growing]

OK...LAST TIME.....gimme the ok and I'll hit this without hesititation for 2 months str8 no exceptions......be honest with me.....too many cals to stay lean, wrong food choices....?   Be honest....and I'm done  PROMSE!

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
1 banana          1.50        30.00        1.40        125.00
2 pcs toast or englis muffin          4.00        21.00        3.00        85.00
                                     
          34.50        79.00        8.40        665.00
                           
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
                           
1pm                           
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
TRAIN 3PMS                           
SIP ON GATORADE 16OZ WIT BCAAS          -          55.00         -      #REF!    200.00
                           
600ISH                           
2 PCS TOAST          3.00        30.00        3.00        175.00
SALAD          2.00        30.00        3.00        200.00
can on tuna          43.00        -          2.00        280.00
                           
          45.00    0    30.00          5.00    0    480.00
7PM                           
2 TB PB          9.20        60.00        4.00        320.00
2PCS TOAST          3.00        30.00        3.00        175.00
1 banana          1.50        30.00        1.40        125.00
          13.70        120.00     -       8.40     -       620.00
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                           
                           
          238.95     -       423.00          60.68         3,457.50

still far too clean, but im not wasting my breath again

[Lugar]

how about we change two meals to your liking and I promise to follow for 8 weeks....2 meals....your choice...then will you helpme?   Cals are ok?  I was worried about the bread and bananas and 3500 for my size .........i wanna keep an ab outline....thats not too much to ask.........

[davie]

I read 'egg whites' in stead of 'eggs' again+i read almonds as part of meal (should be used inbetween meals to fight anyhunger.

Iv seriouslty tried mate, sed there was no need to post ur diet again, we all know it. +i sed not to have just egg whites.+i sed dont have almonds as part of a meal, have them with u to snack on inbetween ur meals if u ever feel hungry. iv been ignored again.

im out.

davie

[Lugar]

no way brutha.....It was meant to say 3 eggs.......and the almonds at night are my fat source, sort of like 2 tb of pb......nothing wrong with that you know it.....I have made some huge improvememtns thanks to you and 210 and rim......cmon man........only quest left was the banana and bread.....and I'm done and we can lock this post

[davie]

Have it, if u want a bannana sandwhich have it, or have the bannana by itself. either way doesnt matter.

davie

[Lugar]

ok...you ever do it?   Do you use bananas and bread as carb sources???