bulking

brian2440 · 01-09-2005, 08:36 PM

When do you guys bulk and for how long. I think I am about 15% bf if I am doing the calipers right. I started clean eating, lifting and cardio about four months ago and have lost about 30 pounds (235 to 205). I have seen gains in the gym but that may be newbie gains. I eat between 2000 and 2500 cals a day. I still have a gut. I just am confused on when to cut and bulk.

I do a four day split and do cardio as many times as I can in a week to try to maximise fat loss. I have not lost weight in about two weeks and I do not know if it is to putting on muscle or a pleateu issue.

DeadBolt · 01-09-2005, 08:47 PM

Bulking is up to you....if you want to grow you need to bulk. If you want to lose weight you need to cut. Anlyse yourself and determin which you want right now.

If you have hit a pleateu post your diet and maybe we can help ya out some.

brian2440 · 01-09-2005, 08:58 PM

I think my diet is fine but I will list it. Usually the same.

7:30am 1 cup oatmeal with scoop of whey
9:30am after workout two scoops whey and half cup oats
12:30pm half cup rice and chicken breast
3:30pm veggies, 1 can of tuna, and 25 almonds
7:00pm salad with flax and fat free dressing and chicken breast
10:00pm 2 cups cottage cheese and pb sandwich with nat pb

take fish oil caps during day. usually six.
posted this in fitness forum but it probably is better off in diet forum.

DeadBolt · 01-09-2005, 09:17 PM

Quote:

Originally Posted by brian2440

I think my diet is fine but I will list it. Usually the same.

7:30am 1 cup oatmeal with scoop of whey
9:30am after workout two scoops whey and half cup oats
12:30pm half cup rice and chicken breast
3:30pm veggies, 1 can of tuna, and 25 almonds
7:00pm salad with flax and fat free dressing and chicken breast
10:00pm 2 cups cottage cheese and pb sandwich with nat pb

take fish oil caps during day. usually six.
posted this in fitness forum but it probably is better off in diet forum.

Yes much better here. If you are roughly 15%bf and have hit a pleatue you may need to change something.

You could try and elminate the carbs pre w/o...and just stick to efa's and proteins. Then have you post w/o shake with carbs and another meal or 2 with carbs after that. Id get rid of the sandwich right before bed....the pb and CC is fine but the bread is a major no-no right before bed.

Also if your not already doing so try some cardio. I was able to get down to 9% bf with no cardio but that took forever. Start with just a few days...maybe 2-3 and work your way up from there. HIIT is said to work good, but any cardio will do fine.

brian2440 · 01-09-2005, 09:23 PM

I do not go to bed till about 12:30 am. So it is a good two and a half hours after the sandwich that I go to bed. I do cardio now. I do as many days as I can. If I do not eat the oats pre w/o then what is a good food before hitting gym?

DeadBolt · 01-09-2005, 09:34 PM

Quote:

Originally Posted by brian2440

I do not go to bed till about 12:30 am. So it is a good two and a half hours after the sandwich that I go to bed. I do cardio now. I do as many days as I can. If I do not eat the oats pre w/o then what is a good food before hitting gym?

I still wouldn't eat carbs that late....just one thing you could change b/c as you said what your doin now isn't working.

As for pre w/o....try just fats and proteins. I do a shake w/ flax first thing in the morning right before I lift. This is great for weight loss b/c your cortisol is at its highest and your glysogens are at their lowest. That an ideal condition for fat loss. I have had great success doing this and many others who have turned me on to it as well.

Also what kind of rice and oats do you consume?

brian2440 · 01-09-2005, 09:47 PM

Quote:

Originally Posted by DeadBolt

I still wouldn't eat carbs that late....just one thing you could change b/c as you said what your doin now isn't working.

As for pre w/o....try just fats and proteins. I do a shake w/ flax first thing in the morning right before I lift. This is great for weight loss b/c your cortisol is at its highest and your glysogens are at their lowest. That an ideal condition for fat loss. I have had great success doing this and many others who have turned me on to it as well.

Also what kind of rice and oats do you consume?

Do you drink a shake post w/o? I eat brown rice and I eat quaker oats that come in the cardboard tub. 1/2 cup serving 5g protein, 0.5 g fat and a lot of carbs. not sure of how many.

DeadBolt · 01-09-2005, 09:53 PM

Quote:

Originally Posted by brian2440

Do you drink a shake post w/o? I eat brown rice and I eat quaker oats that come in the cardboard tub. 1/2 cup serving 5g protein, 0.5 g fat and a lot of carbs. not sure of how many.

Yes I have a shake pre and post w/o. It has been working pretty good for me. I do a shake w/ flax pre w/o and then a bowl of oats and a shake post w/o. Then I eat all real foods the rest of the day.

Make sure the oats are slow cooking old fashioned ones. In 1/2 cup it should be somewhere around 30'gs of carbs.

brian2440 · 01-09-2005, 09:55 PM

the oats I eat are instant oats. I put water in them the heat in microwave.

DeadBolt · 01-09-2005, 10:01 PM

Quote:

Originally Posted by brian2440

the oats I eat are instant oats. I put water in them the heat in microwave.

Try to switch to old fashioned slow cooking oats. They are not processed and are a lower GI carb...a much better quality of oat. I also cook mine in the microwave...takes about 5 minutes.

brian2440 · 01-09-2005, 10:09 PM

Quote:

Originally Posted by DeadBolt

Try to switch to old fashioned slow cooking oats. They are not processed and are a lower GI carb...a much better quality of oat. I also cook mine in the microwave...takes about 5 minutes.

so you do not eat any carbs before workout. Where do you get energy to workout on. doesn't that put your body in an canabolical state?

DeadBolt · 01-09-2005, 10:13 PM

Quote:

Originally Posted by brian2440

so you do not eat any carbs before workout. Where do you get energy to workout on. doesn't that put your body in an canabolical state?

Nope no carbs before my w/o. My body gets the energy from the fats and proteins. The first week its odd to adjust to lifting this way but now I can't lift on carbs. I get to tired and lethargic. You should have sufficient energy in your body to perform an intense 60 minutes of exercise with no carbs. My workouts don't ussually last any longer then that. As for losing LBM...I haven't...I wen't on a pretty strict cut and went from 20%bf to 12%bf after losing 8lbs and it was all fat. I maintained my entire amount of LBM and only lost the fat. Was pretty good in my eyes.

brian2440 · 01-10-2005, 10:11 AM

Quote:

Originally Posted by DeadBolt

Nope no carbs before my w/o. My body gets the energy from the fats and proteins. The first week its odd to adjust to lifting this way but now I can't lift on carbs. I get to tired and lethargic. You should have sufficient energy in your body to perform an intense 60 minutes of exercise with no carbs. My workouts don't ussually last any longer then that. As for losing LBM...I haven't...I wen't on a pretty strict cut and went from 20%bf to 12%bf after losing 8lbs and it was all fat. I maintained my entire amount of LBM and only lost the fat. Was pretty good in my eyes.

Did you see any gains in size when you did this? Some people say that when you are a calorie deficit you can not gain muscle. Your only hope is to maintain. I wonder when they say maintain if they are refering to no gains in size or when they lift they do not go up in weights. I move up in weights just that I am not moving up very quickly.

brian2440 · 01-10-2005, 08:17 PM

also did you cardio on lift days?

DeadBolt · 01-11-2005, 10:45 AM

Quote:

Originally Posted by brian2440

Did you see any gains in size when you did this? Some people say that when you are a calorie deficit you can not gain muscle. Your only hope is to maintain. I wonder when they say maintain if they are refering to no gains in size or when they lift they do not go up in weights. I move up in weights just that I am not moving up very quickly.

No my current goal is to "cut". I don't plan on gaining size or muscle during a cut...simply defining what I have. I was under the impression you wanted to break your plaetue...this is why I suggested all that to you. If you have changed your mind and currently care to bulk then you need to go about it differently. And yes I do cardio on both training and non training days. But during a bulk I limit it to like 20 minutes after a w/o 2-3 days a week. Nothing intense.

What are your current goals...I'm now confused LOL? Bulk or cut?

brian2440 · 01-11-2005, 11:45 AM

Quote:

Originally Posted by DeadBolt

No my current goal is to "cut". I don't plan on gaining size or muscle during a cut...simply defining what I have. I was under the impression you wanted to break your plaetue...this is why I suggested all that to you. If you have changed your mind and currently care to bulk then you need to go about it differently. And yes I do cardio on both training and non training days. But during a bulk I limit it to like 20 minutes after a w/o 2-3 days a week. Nothing intense.

What are your current goals...I'm now confused LOL? Bulk or cut?

I think I am about 15% bf. I would like to bulk for a little while but I do not know if that is possible with my current bf %. I was just really curious on when to bulk. I figured If I bulked and put on muscle it would be easier to cut later. I think now after all advice given I may need to cut for awhile longer. Everyone has different ideas and advice it confusses me on what to do. I have only been doing this for about four months and I still feel very new to all of this. I just more or less want to know when to bulk so when the time comes I know and I am not setting here trying to figure out what to do.

Sorry I confused you. You was on the right track.

I think I f#cked everything up by trying to ask to many questions at one time and in the wrong forums.

DeadBolt · 01-11-2005, 09:33 PM

Quote:

Originally Posted by brian2440

I think I am about 15% bf. I would like to bulk for a little while but I do not know if that is possible with my current bf %. I was just really curious on when to bulk. I figured If I bulked and put on muscle it would be easier to cut later. I think now after all advice given I may need to cut for awhile longer. Everyone has different ideas and advice it confusses me on what to do. I have only been doing this for about four months and I still feel very new to all of this. I just more or less want to know when to bulk so when the time comes I know and I am not setting here trying to figure out what to do.

Sorry I confused you. You was on the right track.

I think I f#cked everything up by trying to ask to many questions at one time and in the wrong forums.

Hey man its all good...we all do it lol.

If you are really new to this maybe try just going at slightly higher then maint. levels and do a little cardio. B/c you are new you will gain very easily so matters well maximize on that. Go on an extremely clean bulk IMHO unless you don't feel comfortable. If thats the case cut for a few weeks and get down to 10%bf or so then bulk up some.

brian2440 · 01-11-2005, 10:01 PM

Quote:

Originally Posted by DeadBolt

Hey man its all good...we all do it lol.

If you are really new to this maybe try just going at slightly higher then maint. levels and do a little cardio. B/c you are new you will gain very easily so matters well maximize on that. Go on an extremely clean bulk IMHO unless you don't feel comfortable. If thats the case cut for a few weeks and get down to 10%bf or so then bulk up some.

Yea I think I will add some carbs to meal 3 because I am not getting any carbs in that meal. That should put me at about 2600-2700 cal range. I think that is on the verge of cutting and maintaining. Hopefully that will jump start my fat loss again. I have been supersetting this week. Monday was tris and bis and today was back and shoulders. I hit it hard and I am going up in the weights.

Thanks again for the advice. Been lots of help.

DeadBolt · 01-11-2005, 10:13 PM

Quote:

Originally Posted by brian2440

Yea I think I will add some carbs to meal 3 because I am not getting any carbs in that meal. That should put me at about 2600-2700 cal range. I think that is on the verge of cutting and maintaining. Hopefully that will jump start my fat loss again. I have been supersetting this week. Monday was tris and bis and today was back and shoulders. I hit it hard and I am going up in the weights.

Thanks again for the advice. Been lots of help.

Any time bud...thats what we're here for!

01-09-2005, 08:36 PM	#1
brian2440 Registered User Join Date: Oct 2004 Location: Madison, IN Posts: 224 Photos: 4	bulking When do you guys bulk and for how long. I think I am about 15% bf if I am doing the calipers right. I started clean eating, lifting and cardio about four months ago and have lost about 30 pounds (235 to 205). I have seen gains in the gym but that may be newbie gains. I eat between 2000 and 2500 cals a day. I still have a gut. I just am confused on when to cut and bulk. I do a four day split and do cardio as many times as I can in a week to try to maximise fat loss. I have not lost weight in about two weeks and I do not know if it is to putting on muscle or a pleateu issue.

01-09-2005, 08:47 PM	#2
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Bulking is up to you....if you want to grow you need to bulk. If you want to lose weight you need to cut. Anlyse yourself and determin which you want right now. If you have hit a pleateu post your diet and maybe we can help ya out some.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

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01-09-2005, 08:58 PM	#3
brian2440 Registered User Join Date: Oct 2004 Location: Madison, IN Posts: 224 Photos: 4	I think my diet is fine but I will list it. Usually the same. 7:30am 1 cup oatmeal with scoop of whey 9:30am after workout two scoops whey and half cup oats 12:30pm half cup rice and chicken breast 3:30pm veggies, 1 can of tuna, and 25 almonds 7:00pm salad with flax and fat free dressing and chicken breast 10:00pm 2 cups cottage cheese and pb sandwich with nat pb take fish oil caps during day. usually six. posted this in fitness forum but it probably is better off in diet forum.

01-09-2005, 09:23 PM	#5
brian2440 Registered User Join Date: Oct 2004 Location: Madison, IN Posts: 224 Photos: 4	I do not go to bed till about 12:30 am. So it is a good two and a half hours after the sandwich that I go to bed. I do cardio now. I do as many days as I can. If I do not eat the oats pre w/o then what is a good food before hitting gym?

01-09-2005, 09:55 PM	#9
brian2440 Registered User Join Date: Oct 2004 Location: Madison, IN Posts: 224 Photos: 4	the oats I eat are instant oats. I put water in them the heat in microwave.

01-10-2005, 08:17 PM	#14
brian2440 Registered User Join Date: Oct 2004 Location: Madison, IN Posts: 224 Photos: 4	also did you cardio on lift days?