..So Cutting is over. [Forum Archive]

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..So Cutting is over.

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Posted by: JerseyPunk

Over the summer, June till now I have cut. I have somehow managed to lose around 20 lbs of mostly fat. I only way 140 pounds about now. I am 5'7 - 5'8. So the cut worked really really good because i had a big ol stomach and now its flat.. almost. But now I need to work on a bulk. (btw, even tho im only 140, im not a skinny guy)

How long do you usually bulk for?

What is the proper caloric intake? (Is there a formula for with BW in it?)

What is the correct percentage for Pro/Carb/Fat to eat during this phase?

Any other things I should know? (All i really know is that you have to eat more of what your already eating, but i dont know how much more or other details)

btw.. the cut i did was my first "diet" ever. Now I am bulking up so this is my second "diet". I have never ate properly before this. Oh, and my target goal now is making my arms bigger, they are too skinny for my liking.

Thanks in advance for this boards great people.

Posted by: calalily1972

Quote:

Originally posted by JerseyPunk
Over the summer, June till now I have cut. I have somehow managed to lose around 20 lbs of mostly fat. I only way 140 pounds about now. I am 5'7 - 5'8. So the cut worked really really good because i had a big ol stomach and now its flat.. almost. But now I need to work on a bulk. (btw, even tho im only 140, im not a skinny guy)

Congratulations!

How long do you usually bulk for?

As long as you want til you get desired results

What is the proper caloric intake? (Is there a formula for with BW in it?)

BW x15 cals and then increase as needed to continue slow gains. You always want to start off slow to that you don't gain too much fat

What is the correct percentage for Pro/Carb/Fat to eat during this phase?

Whatever ratio works for you. Its all in the amount you here

Any other things I should know? (All i really know is that you have to eat more of what your already eating, but i dont know how much more or other details)

Do a search, lots of peeps bulking and post a meal plan when your done and we can review it

btw.. the cut i did was my first "diet" ever. Now I am bulking up so this is my second "diet". I have never ate properly before this. Oh, and my target goal now is making my arms bigger, they are too skinny for my liking.

Thanks in advance for this boards great people.

Posted by: ruggaz

Alternatively, you could continue with the diet you have now provided it includes a fair ammount of protein and EFA's and then just gradually increase the ammounts in each meals. Gradually increase your calories in 200 - 300 incraments each week. This will ensure that your diet is clean (assuming it is already if you lost this weight) which willminimize fat gain!! Good luck.

Posted by: JerseyPunk

Quick question is the meal replacement powders ok to eat? I hate eating, it may sound stupid, but i never have an appetie and during the bulk it will be really hard for me to eat even more food. If I don't feal like eating, is the replacements ok? and the sugar is the replacements are REDICULOUSLY high. I dont have the package with me but it is over 100g. I thought sugar was not a good thing.?

Posted by: calalily1972

Sure but you should try not to replace real food with shakes and MRP's with more than 2-3 a day.

Posted by: derekisdman

Jersey Punk what are you going on about? Are you saying your mrp is filled with sugar? Most powders have hardly any sugars in them...There is no way there is over 100 grams, that's what it sounds like your saying. If your mrp has a lot of sugar in it then get rid of it and find a better one.

Posted by: papaoso2k1

are you sure that its an MRP...maybe it can be a Weight Gainer...Those have a helluva lot more sugar

Posted by: calalily1972

Quote:

Originally posted by derekisdman
Jersey Punk what are you going on about? Are you saying your mrp is filled with sugar? Most powders have hardly any sugars in them...There is no way there is over 100 grams, that's what it sounds like your saying. If your mrp has a lot of sugar in it then get rid of it and find a better one.

Thanks! I was freaking tired last night and must have missed that. Ummm yeah, how bout making your own MRP which is even better. Whey, Carb and a bit of fat

I hate those MRPs. They taste gross and they are loaded with shit (most anyway). Just make your own.

Whey
Berries
Cream

or

Whey
Oats
PB

Posted by: JerseyPunk

It is definately weight gainer I bought..
my mistake

Posted by: papaoso2k1

that makes more sense......

I have to agree with jodi... instead of a weight gainer you can eat some more...or make your own weight gainer shakes...

Posted by: JerseyPunk

Finding time to eat is somewhat hard for me, especially since i am in high school. I also am not much a fan of "healthy foods"

I bought Prolab N-Large2, which was recommended by some people in the other forums.. so far my bulk is going to be like this.

Until school starts..

9am Breakfast

11am 3/4serving Weight Gainer 450cal, 39pro / EFA's

1pm Lunch varies. - usually Chicken w/ Brown Rice w/ salad

WORKOUT
3pm 3/4serving Weight Gainer 450cal, 39pro / MetRX "MassAction" Creatine Drink / EFA's

6pm Dinner varies. - usually meat w/ red/sweet potatoes w/ green beans (I usually don't make my dinner and eat what my family eats)

9pm Protein Shake 120cal, 23pro / EFA's

-----------------------------------------------------------------------------------

I know real meals are better for me, but I have a REALLY small apetite and substituting for real foods wouldn't be effective to me because of that.

Also, I have plenty of protein for my weight, but I would be a little under in calories. I should be getting around 2100 cals (bw x15)

Posted by: calalily1972

I personally think that weight gainer is pure crap. Hey, you asked our opinions.

Posted by: JerseyPunk

eh i have not enough time to eat healthy. Weight Gainer is better than mcdonalds, i know that much. Im just going for what I think I can do. So I can't set my expectation too high then not follow them.

Posted by: calalily1972

Actually a McD's burger minus the bun or one of their salads is better than 100G Sugar Weight Gainer.

Posted by: Par Deus

Not for bulking.

Posted by: calalily1972

I'm not saying its the best choice by far, but in a meal crunch better than 100G sugar from weight gainer. JMO!

Posted by: derekisdman

I agree w/ Jodi.

Posted by: Fit Freak

If you're bulking and busy I say go ahead and stisk to the Gainers...if that's what you need to do to get your calories higher.

Jodi...we've all been there starting out...over time I'm sure he will understand there are better foods and therefore will likely begin dropping some gainer shakes and adding solid food.

I would even go as far as to say that within a year He'll never by a gainer product again...

One step at a time...keeping the big picture in mind...increase cals to increase LBM.

Posted by: Twin Peak

Quote:

Originally posted by Jodi
I'm not saying its the best choice by far, but in a meal crunch better than 100G sugar from weight gainer. JMO!

I'd say it depends on ones phenotype.

For an ecto, I'd agree with Par; for an endo, I'd agree with Jodi; all in the context of bulking.

Posted by: JerseyPunk

According to the website article this should be my breakdown:

Meal 1 394cal-43c-37p-08f

Meal 2 394cal-43c-37p-08f

Meal 3 394cal-43c-37p-08f

Meal 4 394cal-43c-37p-08f

Meal 5 394cal-43c-37p-08f

Meal 6 220cal-05c-37p-08f

That is going 40/40/20 // bulking.
Is that right??
My Fat seems really low..

Posted by: calalily1972

Yup looks right. When you keep carbs high you keep fat lower. For you around 50-55G is good if your doing 40/40/20

Posted by: JerseyPunk

Oh, thanks. If 40 40 20 is for bulking, what is for cutting? 50 25 25? I am not sure. I read something about keeping carbs super low for cut until 4th day 6th meal when you carb up.

ugh I hate my arms, so skinny..

Posted by: calalily1972

Any ration is used for bulking, cutting or maintenance. Its all about the calories at that point. No need for you to carb up on this plan but you could add in a weekly refeed if you choose to.

Posted by: JerseyPunk

Is there a ration better than others for each?

Posted by: calalily1972

No, its all what you prefer.

Posted by: JerseyPunk

:confused

Posted by: calalily1972

Why are you confused.

40/40/20 has more carbs
50/20/30 is low carb

Some people can cut, bulk or maintain on either ratio. I've done both. And really you can do whatever ratio you want. Its up to you, your body and how you feel. There is nothing written in stone here.

Posted by: JerseyPunk

Yeh I understand what your saying Jodi. THANKS

A new question..yet again.. arises, I learned on the forum, meal 6 should contain very low or no carbs. However prolab contradicts this and on their product it says I should take a serving of the N-Large2 (gainer) before bed. And this is high carb. What am I supposed to do?

Posted by: calalily1972

i never do carbs at bedtime. You decide.

Posted by: Twin Peak

There is lots of debate about whether carbs should or shoudl not be consumed after a certain hour in the day. There is little to no evidence that shows that eating carbs at night magically slows or impedes fat loss assuming ones caloric intake to be constant.

That said, assuming you are in a hypocaloric state, I think it is more important to get a slow digesting protein before bed (to slow cataolism). I think it important to consume some fats with that protein to further slow absorbtion. So, because you are keeping calories low, in general, I'd leave out the carbs lest that pre baed shake become calorically dense.

Posted by: JerseyPunk

Quote:

Originally posted by Twin Peak

That said, assuming you are in a hypocaloric state, I think it is more important to get a slow digesting protein before bed (to slow cataolism).

I'm not sure what you mean. Hypocaloric (state) and cataolism are not in the online or real dictionary. Can you explain?

Posted by: Par Deus

Hypocaloric = below maintence intake

Catabolic = the break down of larger tissues, into smaller ones -- we typically refer to the breakdown of protein.

Posted by: JerseyPunk

Oh. Thank you. I would not be hypocaloric then because I am above maintainance intake.

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