sentricyphen

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.

LAM

the 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...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

Premo55

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.

LAM

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...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

sentricyphen

sounds like a good method. what ammount of calories would that be for you?

LAM

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.

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

aztecwolf

damn i gotta watch out for you when you come back down here to SD,
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

LAM

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...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

aztecwolf

doesn't function well, as in fat gain or intensity drops?

-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

LAM

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...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

sentricyphen

I cant believe that your BMR is that low!

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.

LAM

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...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

aztecwolf

i kinda find that too when i consume massive amount of carbs, kinda that thanksgiving day coma type lethargy

-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

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 thread

LAM

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...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

BulkMeUp

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.

LAM

personaly I keep my fats from the bare minimum of 20% up to 33%...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?