Reply With Quotethe best way to avoid fat gain is to bulk slow and clean. the body can only synthesize so much new muscle tissue in a given time regardless of the caloric intake. once you find out how the % that you need to increase cals by over maintanance to gain weight that number should always remain constant regardless of your BW...
Considering new methods for bulk and cut cycles
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07-26-2004, 11:47 AM #1Hungry for SIZE
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Considering new methods for bulk and cut cycles
Traditionally I have always done a 2 month bulk and one month cut, while gaining or losing a lb/week respectivly...
How does this sound... Double that, and have four months bulk two months cut, And gain/lose half a lb a week?
Or perhaps only double the bulk, as I seem safe at losing a lb a week.
I am just thinking that I could avoid fat gain at a lower rate... I've just never tried anything else other than what I've always done, so I'd like to hear some of your experiences.
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07-26-2004, 12:02 PM #2Is Doin It 4 Da Shorteez
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I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
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07-26-2004, 08:31 PM #3Mic Murderer
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So LAM, what's your formula? What's your caloric intake during maintenance, and how do you make the transition from maintenance to bulk?
Peace.T DOT O.
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07-26-2004, 10:01 PM #4Is Doin It 4 Da Shorteez
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simply increase your cals by 10% each week until weight gain occurs. continue at that caloric intake until weight gain stops then increase it again by 10% each week until you start to gain weight again. you should be able to dial in a % of calories over maintance that you need to gain weight. that % should remain constant. so each time you bulk you know you need to go x % over maintanance to gain weight and keep fat gains to a minimum. it can be a slow process to figure out that % but if you want to stay lean it is a good way to go about it...
I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
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07-27-2004, 10:56 AM #5Hungry for SIZE
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sounds like a good method. what ammount of calories would that be for you?
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07-27-2004, 11:25 AM #6Is Doin It 4 Da Shorteez
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my caloric needs are low as I'm not working and don't really do anything besides weight training. I have about 215 lbs of LBM so my BMR is roughly 2400 cals a day and I add another 600 cals in on top of that for a total of 3,000...
that caloric intake works for me now. but I'm moving back to San Diego in a couple of months and my activity level outside of the gym will greatly increase as I'll be back to moutain biking and playing volleyball a lot.I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
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07-27-2004, 01:46 PM #7Sackin' up every day
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damn i gotta watch out for you when you come back down here to SD,
Originally Posted by LAM
also regarding upping calories, do you keep the same ratio of pro/carbs/fat when you up it?-Sack Up-
"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall
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07-27-2004, 01:50 PM #8Is Doin It 4 Da Shorteez
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for the most part. my body just does not function well with a high carb diet so I really don't ever go higher than 40% carbs. I'll just increase P or F...
I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
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07-27-2004, 04:30 PM #9Sackin' up every day
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doesn't function well, as in fat gain or intensity drops? Originally Posted by LAM
-Sack Up-
"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall
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07-27-2004, 04:32 PM #10Is Doin It 4 Da Shorteez
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I get lathargic when I consume a lot of high carb meals. I have more energy with a low to moderate carb intake even when very active...
I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
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07-27-2004, 04:51 PM #11Hungry for SIZE
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I cant believe that your BMR is that low! Originally Posted by LAM
Mine is 3600 --my lbm is 185, with a total weight of 206.
I am not working either, and am lazy...must be my body type.
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07-27-2004, 05:01 PM #12Is Doin It 4 Da Shorteez
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Right now I use the absolute minimum for the amount of LBM that I have as I'm trying to stay in single digit bodyfat for a while...
http://www.protraineronline.com/past/july2/nutrient.cfm
there are many ways to estimate your BMR but this one has always done well for me...I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
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07-27-2004, 08:26 PM #13Sackin' up every day
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i kinda find that too when i consume massive amount of carbs, kinda that thanksgiving day coma type lethargy Originally Posted by LAM
-Sack Up-
"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall
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07-28-2004, 10:59 AM #14..is bulking up! ELITE MEMBER
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At present i am doing 50%C/21%F/29%P (1.28g P/total lbs) = 3000cals, on my bulk. Would u suggest i reduce the carbs and up the fats? Originally Posted by LAM
So far i have been putting on a little over a lb/week for the past several weeks. But i do tend to feel very full/bloated and often have to keep stuffing myself to get my meals in.
sentricyphen, sorry to hijack ur thread
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07-28-2004, 11:55 AM #15Is Doin It 4 Da Shorteez
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I would just keep doing what you are since you are gaining at a constant rate. unfortuanately if you are eating mainly clean foods it's very hard not to get that bloated, stuffed feeling on a regular basis... Originally Posted by BulkMeUp
At present i am doing 50%C/21%F/29%P (1.28g P/total lbs) = 3000cals, on my bulk. Would u suggest i reduce the carbs and up the fats?
So far i have been putting on a little over a lb/week for the past several weeks. But i do tend to feel very full/bloated and often have to keep stuffing myself to get my meals in.
sentricyphen, sorry to hijack ur threadI train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
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07-28-2004, 12:54 PM #16..is bulking up! ELITE MEMBER
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Thanks LAM,
One more question. With 50%c = 378g, 21%F = 72g and 29%P = 224g. Do u think i am getting adequate ratios for muscle building? e.g. are the fats adequate?.. is there room for improvement to this?..etc
Additional info : height 6', weight 173. my bf at 26% (according to my bf scale. these things are not accurate) has not changed since i started 155lb on 22feb. which would mean i have put on some fat but not too much. I am kinda getting tired sometimes at being so full/bloated and investigating changes.
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07-28-2004, 02:04 PM #17Is Doin It 4 Da Shorteez
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personaly I keep my fats from the bare minimum of 20% up to 33%...
I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
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