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Non-bulk cycle

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Posted by: sentricyphen

Robert Thoburn was probably the first to point this out to me-- it is apparently possible to eat only slightly in the surplus range, to add muscle, keeping fat gains minimal. When lean mass is added, the individuals relative bf will lower.(or remain constant) And thereby, this eliminates the "cutting" phase we have all come to hate.

Will this method yield optimum results? It seems hardly feasible that one can calculate their maintenance to the T, such that they are >100 cals surplus.


Posted by: Fit Freak

I think that small of a surplus is simply too "exact" for our bodies...focus on the mirror in my opinion....and just make sure every couple weeks you're gaining a little wweight and looking tighter.

BTW...got your PM...just been busy...be in touch!


Posted by: sentricyphen

ok cool bro. was starting to think you were too big to talk to me j/k

-but about the thread topic, i seem to gain fat pretty easily, so that was why i was considering this approach. maybe I would be better off with a 250 surplus, or something to that effect.


Posted by: aztecwolf

my weight gain is very complexing to me, i seem to be stagnant at a weight for about 4 weeks, then all of a sudden i will gain 5 lbs, be stagnant for another 4 weeks, then gain 5 lbs, for the past few weeks it has felt like i have been putting on nothin but fat, and my weight has stayed the same??


Posted by: aztecwolf

i'm attempting to go about the weight gain approach, to how you earlier stated, small gains slowly, but i don't know what is up with my body


Posted by: sentricyphen

are there any patterns related to your sleep or training


Posted by: aztecwolf

nope same as usual with my diet, training and sleep, it's kinda strange


Posted by: Fit Freak

Sentri...my suggestion would be to find a caloric level that you're MAINTAINING you BW. Teh simply add in additional 7th small meal or something...OR just add a little more to each meal. Nothing crazy...just 300 cals or so which could be as simple as an extra apple, 8 egg whites, and a scoop of whey with 1Tbsp Natty PB.

BTW...I completely understand what you're saying...esp since i think my body sounds like it responds very similarly to your.

BUT to truly gain mass...my recommendation is to not worry SO MUCH about the bF%....stay tight (don't let it get out of hand)...but eat to grow with clean foods for at least 4-6 months straight. You will be amazed at how your body responds...at first you'll put on some fat with a little muscle but the "bad" w8 gain slows dramatically. Kinda like a set point...your body never really wants to get any "fatter"...get it???

What are you eating now....PM me or something or post it here...you have potential...that way I/We can make more productive suggestions vs talking calories.

AND before I forget...never too big for anyone...LMAO


Posted by: sentricyphen

Quote:
Originally posted by Fit Freak
Sentri...my suggestion would be to find a caloric level that you're MAINTAINING you BW. Teh simply add in additional 7th small meal or something...OR just add a little more to each meal. Nothing crazy...just 300 cals or so which could be as simple as an extra apple, 8 egg whites, and a scoop of whey with 1Tbsp Natty PB.

BTW...I completely understand what you're saying...esp since i think my body sounds like it responds very similarly to your.

BUT to truly gain mass...my recommendation is to not worry SO MUCH about the bF%....stay tight (don't let it get out of hand)...but eat to grow with clean foods for at least 4-6 months straight. You will be amazed at how your body responds...at first you'll put on some fat with a little muscle but the "bad" w8 gain slows dramatically. Kinda like a set point...your body never really wants to get any "fatter"...get it???

What are you eating now....PM me or something or post it here...you have potential...that way I/We can make more productive suggestions vs talking calories.

AND before I forget...never too big for anyone...LMAO
Hey there, fast on the replies are we?

Actually I just got done calc. maintenance, its btw 3500 and 3600.

Well I am really totally unsure of my body type, hard to catagorize it into ecto/endo/meso. Alot of people are a bit of all three. I started out as a really fat kid, back in high school, I was up to 240, and prob over 20%BF.
Then I did a terribly unhealthy cut my senior year, down to 155, was super skinny but lean, below 10%.

Since those days I have learned much, and have "officially" been body building for almost 2 yrs now.

From aug '03 - jan '04 I had some super sized gains, and alot of beginer's luck so to speak, I put on a little over 30 lbs of lbm. Since jan however, I've been stuck in a nasty plateau.

And while we are on the topic of stats and such,
I'm 20 y.o. 215lbs 12%bf 6'2''. Am currently dieting down.

What do I eat?
Macro wise, I am doing a sort of "modified" carb cycle. I personally don't do the no carb days, rather, I have a refeed on leg day, 3 medium days(40-30-30) and 3 low days (50-20-30). I sometimes calorie cycle as well, usually eating more on the w/o days.

I'm doing 6 meals a day, my macro charts are setup so I eat about 75% of carbs pre/post/during, a good ammount of fat pre, none during minimal post, then i have plenty of fat later on in the day.
I also use a during workout shake, 2:1 c : p, Wheyfor protein, For carbs ,half dex., half maltodex.

Micronutrition-wise,

Carbs are usually comprised of a ton of spinach pasta, i have digestive probs with oats. Currently using b.rice,since im out of pasta. I eat minimal fruits, sweet potatos pwo, lots of fiberous veggies, etc etc.

Proteins, are lean meats, egg whites, some eggs, c.c., whey around w/o, moderate ammounts of milk on bulk etc etc.

Fats are almost all EFAS, i like hemp the best, ratio wise.

As for supps, I am using Whey isolate, the aforementioned maltodextrin and dextrose, creatine, potassium, and a fairly ineffective GNC multi.(i get it for free though so what the heck)
Also--I'm about to start w/ Gabatropin, and possibly Choline, but still have some more researching to do.(thoughts on these? Any personal experience?)

I personally don't use glutamine, after having seen numerous double blind studies yielding negative results, but, that was already discussed a few days ago...lets not go there, heheh.

As for the bcaa's, I use them during severe caloric restraints, otherwise I just go with whole proteins.

That about wraps it up, except for training of course........but I think that gives you a good idea


Posted by: sentricyphen

also, anyone else that has any comments about the original issue, or ideas of my diet, feel free to speak your mind. its been a long long time since ive posted my diet/supps.


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Non-bulk cycle


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