Thread: Leg press bulk up

So you're getting 4.5-5 hours of sleep? Not enough rest I say.

Also, if you put these into fitday.com (free) and tell us your macros and total calories we'll be able to give you much better advice. Also, I haven't checked other forums but will- but how much weight training/cardio are you going to be getting?

Edit: Just found your macros, will probably post my thoughts later after you and Phineas have stopped in that thread.

Another edit: I see you're 140 pounds, so you should be aiming for about 2800-~3000 calories per day, along with exercise. So 140-210 grams of protein, I see you said 280 carbs so we're talking 1960 calories from those macros. You need some fats like Phineas said, as well. I myself use the 30/40/30 ratio when bulking, seems to get me the right gains. That's about all I can say with your current data.

As mentioned, enter into fitday so we can see your total calories and detailed macros.

Re: food sources, I think you've done a pretty good job selecting foods for the most part. Good job on your portioning.

One critique I can make without knowing your macros is I can already tell too much of your protein is coming from protein supplements. I counted 4 whey scoops and 1 casein. I don't know how many grams this accounts for, but I'm guessing at least 100g. A personal rule of thumb: no more than 1/5 daily protein from supplements. They have their role, yes, but your body would much rather take in whole foods.

Originally Posted by Phineas

As mentioned, enter into fitday so we can see your total calories and detailed macros.

Re: food sources, I think you've done a pretty good job selecting foods for the most part. Good job on your portioning.

One critique I can make without knowing your macros is I can already tell too much of your protein is coming from protein supplements. I counted 4 whey scoops and 1 casein. I don't know how many grams this accounts for, but I'm guessing at least 100g. A personal rule of thumb: no more than 1/5 daily protein from supplements. They have their role, yes, but your body would much rather take in whole foods.

Ive used fitday before and ive had to add custom food after custom food and in the end after being on there for an hour id gotten nowhere fast.

Right now im roughly 140lbs, and I cant stomach alot of whole food, shakes are topping up my calories as a stop gap, I'll change things up a bit in the future in a month or two and include more whole foods.

Peace

LP

Originally Posted by leg_press

Ive used fitday before and ive had to add custom food after custom food and in the end after being on there for an hour id gotten nowhere fast.

Right now im roughly 140lbs, and I cant stomach alot of whole food, shakes are topping up my calories as a stop gap, I'll change things up a bit in the future in a month or two and include more whole foods.

Peace

LP

If you're afraid of carpel tunnel then just do x amount daily then get back to us ASAP, because just as you can't easily put in custom foods we can't easily tell you if you're anywhere close to meeting your the caloric needs or macro needs.

Just a suggestion.

I would add some form of simple carbs to your first meal of the day to spike your insulin. Bananas, or other fruit works well. Blueberries, raspberries, etc....

Originally Posted by leg_press

Ive used fitday before and ive had to add custom food after custom food and in the end after being on there for an hour id gotten nowhere fast.

Right now im roughly 140lbs, and I cant stomach alot of whole food, shakes are topping up my calories as a stop gap, I'll change things up a bit in the future in a month or two and include more whole foods.

Peace

LP

Why do you have an issue with whole foods? The sooner you develop proper diet habits the better. Even as a beginner there's no sense in consuming more than 2 scoops of whey daily.

Originally Posted by Phineas

Why do you have an issue with whole foods? The sooner you develop proper diet habits the better. Even as a beginner there's no sense in consuming more than 2 scoops of whey daily.

Ive tried consuming 5/7 whole food meals a day and ended up puking, so thought id try supps and then slowly switch from supps to whole foods
ie drop a shake and eat a solid meal one step @ a time.

Originally Posted by leg_press

Ive tried consuming 5/7 whole food meals a day and ended up puking, so thought id try supps and then slowly switch from supps to whole foods
ie drop a shake and eat a solid meal one step @ a time.

Fair enough.

I remember when I first started BB'ing and had to literally force-feed myself all day. It can be very overwhelming. Well, just keep your food tracked for the time being (I don't mean a diary, just stick to your macros) and try and gradually incorporate more whole foods.

Nevertheless, you do have a solid base of whole foods with well laid out portions.

Also, I forgot to ask: what are you goals? Stats? (BF, weight, age, training experience, etc).

Another suggestion for easy whole food for excellent clean fats is extra virgin olive oil. If you can stomach it straight supplement with a few tablespoons in the morning, or, if your taste buds don't agree, then go with Built's tried-and-tested method -- a shot in the protein shake! Just note that fat slows the absorption of protein, so I wouldn't use it in your post-training shake. I like to take my oil in the morning.