Built could you take a peek at this bulking diet?

[RoosterTX]

So here's the run down. I'm going into a bulking cycle, and was planning on using gear starting in four weeks (Mid April). Its a test/deca cycle. Long story short I think, no I'm sure of it, that I have been overeating. I started taking in too many kcals to fast and now I've put on a good bit of fat probably around 4-5 lbs. I was at 178-9 about four weeks ago, now around 185-186. I know I'm taking in too many calories for my metabolic rate.

I would say a safe estimate for my maintenance is around 2830. (used one of those online one size fits all calcs.)

First since I've probably bumped myself up to around 14% bodyfat, should I try to cut off some of the weight before I begin the cycle? My only concern about this is becoming insulin resistant before the cycle and then pilling on fat during. I am not adverse to putting off the cycle for a few weeks, or months, if need be.

Second does this look like a good diet for the cycle, or how would you augment it.

I am to put on as much muscle mass during the 12 week cycle as possible, but would like to aviod fat gains as I can, obviously that's not completely possible (gaining only lbm that is).

So what am I eating, or have been for a few weeks:

Macro Breakdown (Pardon the uber-specificity I used a spreadsheet):
kcals:4240
CH: 51.3187%
Fats: 13.6264%
Protien: 35.0549%

The Meals (I generally eat the same thing every f**king day) (ch/fat/pro)

Meal 1:

Cytogainer 570kcals (75/6/54)
Peanut Butter 190kcals (7/18/7)
Milk 220kcal (26/5/18)
Frozen Strawberries 50 (13ch)
Bannana 105kcal (27/1/1)

Meal 2

Oats 300 kcals (54/8/10)
Cottage Cheese 330kcals (12/15/39)
Apple 80kcals (27ch)

Meal 3
bannana 105kcals (27/1/1)
Peanut Butter 190kcals (7/18/7)
Whey Scoop 120 kcals (5/1.5/23)

Meal 4

Chicken Chilli 580 kcals (64/18/28)
Bread 180 kcals (30/4/6)

Meal 5 (Post workout shake)

Cyto Gainer 570kcals (75/6/54)

Meal 6

Bison 380 kcals (0/22/46)
Cottage Cheese 220kcals (8/10/26)
Brocolli 50 kcals (10ch)


I really had no idea I was taking in this many cals, after I put it down on paper I was kind of shocked. I suppose the carbs sneak up on you. At any rate I know I need to cut back on the cals until the cycle, though I am willing to listen to rational reasons why I shouldn't, the question is where to slash the cals. I'm guessing carbs, but which specific ones and when, I'm not as certain.

Any help would be appreciated. The 10 pounds fat I just put on over the past two weeks is a good reminder of why you should always do your f**king homework. God I feel stupid.

 

[OfficerFarva]

Personally I think thats a garbage diet, you're trying to get all of your protein from supplements, not real food. Only meal 4 and 6 have real meat, 2 doesnt even have any kind of protein. Bread? Common now atleast say flax or something like whole wheat, white bread is a waste of digestive energy.

 

[Built]

Rooster, could I trouble you to jot down the macros? Percentages don't speak to me.

Re cutting first - yeah, I would, a little. No need to diet down to uber-ripped, but get down to about 10% and let that settle down and stay there while you get your cycle going. Start creeping the calories up as you feel your cycle engage would be my .02 CDN.

A little white bread won't kill you, but why so many shakes?
What time of day do you train?
Are you taking supps? Fish oil, multi, creatine...?
What are you planning to do for your bulk - specializing on anything, or just an overall bulk?

 

[RoosterTX]

Macro

CH:467
Fat:124
Pro:319

As to the question of what I am trying to do, I am looking to bulk in general, which is to say total body.

I'm trying to gain back the mass I lost during an injury. See:
http://www.ironmagazineforums.com/a...ter-disc-herniation-suggestions-comments.html

As far as sups I take 2g of Fish Oil per day in soft gels, and one animal pak multivitamin, I would certainly consider using creatine but never have before so I'm not sure how to start.

The point likearock made, eloquent in its brevity, is true I tend to get a fair amount of my protein from powder. Although he failed to take into account that cottage cheese does have protein. I would like to get more protein from real foods, but money is a factor. I would gladly consider any suggestions, I'm willing to buy canned tuna I suppose, although the smell makes me think of an ex that I hate.

As for training I would like to utilize the program that allows me to gain the most mass without completely losing cardiovascular ability. I need to be able to run and swim a for distance, but I will focus on that after the bulk. see
http://www.ironmagazineforums.com/a...bie-needs-good-workout-aas-bulking-cycle.html

 

[OfficerFarva]

Buy bulk, I buy 4kg boxes of frozen chicken breasts for $30 Canadian. Bulk extra lean beef than make a huge pot of chilli to last a few days. I've gotten to the point where if it has to happen I can eat a can of tuna straight out of the can. Milk is super cheap and full of calories. Go hunting and bag a moose

If your on gear I'd up the protein a little more and if you dont want that many calories cut out more fat.

As for your cottage cheese, I wouldnt be eating that as my main source of protein for a meal but rather its fat content.

I think your carb sources are weak too, eat some pasta, potatoes, rice. Those beat pussy vegetables for bulking any day.

Another thing is I dont include the protein from any kind of carb source because it's missing so many key amino acids for an omnivore such as yourself.

If you're going to be using gear dont waste money on creatine.

 

[OfficerFarva]

P.S. I havent heard the word brevity since university english.

 

[RoosterTX]

LikeARock-

Do you have any good recipies for the chili or the chicken?

 

[RoosterTX]

Body Fat

So I checked my BF today. Using the Ab Girth-Neck Girth formula and it was 17%, 16% at best, I had to use a piece of string and a ruler as I had no tape measure.

To be honest I'm not really shocked that I underestimated the BF%. I think everyone tends to, what does surprise me is that I can still see abs, not very defined and there is definitely excess fat on the lower two, but you can still see them.

At any rate it looks like I will need to cut down, and as such I will go lower reps probably do the p/rr portion of the p/rr/s for as long as necessary to get down to 10%. And add in cardio 3 times per week.

The real issue now is the diet, maybe the workout too I'm always ready to hear differing opinions.

 

[OfficerFarva]

Well my friend I use this crazy new found contraption called Google. For chilli its all based on preference, I like spicy food, if it makes me cry its good. For chicken go with, well, chicken parmesan you'll be able to get a lot of calories and it tastes fucking awesome. Me though all I get to put on my chicken is a bit of garlic powder because i'm cutting

 

[RoosterTX]

Well my friend I use this crazy new found contraption called Google. QUOTE]

My god man, thank you so much, I feel like I've been opend up to a network of information that is alomst web like in nature and world wide in scope. Never in my wildest fantasies would I have dreamed that I would one day live in a world in which my queries about chilli could so rapidly and thoroughly be answered. This is a great age to be alive, and to you sir for passing the torch of knowledge unto me, I owe you my life. But I would be remissed if I were not to urge you to go and spread your message of hope with the rest of civilization, you musn't keep the truely remarkable gift of knowledge cloistered on this forum, you must spread it to all of mankind. Go forth! For the good of the planet go forth and spread the word so that others may be freed from the bondage of ignorance as I have been liberated from those chains of opression.

 

[Built]

Okay, well that was entertaining. LOL!

On gear, yep, increase protein and carb. Fat can be kept down to a dull roar, something like half a gram per pound lean mass is fine - although you're welcome to increase this if you wish.

Creatine monohydrate is a nice cheap supp - toss a teaspoon into one of your daily shakes. You could toss another teaspoon into your post workout shake as well.

Fish oil, I take ten grams daily. You're bigger than I am.


Workout looks fine. You planning to bulk, or cut?

 

[RoosterTX]

Cut

Thanks for taking a look. I will increase the fish oils to 10g per day, or do you suggest more.

I am going to cut first. I'm around 16-17% right now, I'll have an exact figure tomorrow.

I don't want to gear up until I'm 9-10%.

SO...it looks like it's time to cut. Which means it's time to read, any good links would be much appreciated.

Here's what I'm thinking take the Carbs down to 25 percent, fat at 35% and Protein at 40% of kcal intake.

I'll stay on the p/rr portion of the p/rr/s until I get down to where I can gear up then hit a volume based hypertrophy program probably GVT.

Let me know if that sounds suitable. Around how many cals per day should I be taking in? Any thoughts on how long it might take me to drop from 16 to 9-10 % BF?

 

[Built]

At least ten grams will do your body - and brain - good.

Please get away from percentages - read the link in my sig, you'll find information that will help you get your diet worked out.

 

[RoosterTX]

BF% Descrepencies

At least ten grams will do your body - and brain - good.

Please get away from percentages - read the link in my sig, you'll find information that will help you get your diet worked out.

I use percentages because they are an expression of absolute intake of Macros relative to total caloric intake. Am I misguided here?

I really enjoyed why daredevils are shredded.

So here's the news. I found it hard ot believe that I was at 17% BF. So I went and got a computer linked caliper test, which are still inaccurate but I feel more accurate than the ab-neck girth test, done at my gym. The results came out at 9.7% a bit of a descrepency. They said I hold the bulk of my fat in my abdomen, which might explain the previous test.

I wasn't completly naked, wearing a towel that probably weighed 2 lbs, but even so that keeps the percentage around 9-10%.

With that in mind it looks like it's time to bulk and not cut. I wonder why I hold onto fat in my abdomen? Maybe I will have to utilize the HIIT method after my bulk.

Thanks for all the help built, let me know if you have any other advice/suggestions.

 

[Built]

I use percentages because they are an expression of absolute intake of Macros relative to total caloric intake. Am I misguided here?

Nope. That's exactly what they are - relative to total caloric intake. High or low calories go along with bulking or cutting.

The macronutrient percentage mix tells me nothing. The GRAMS do - since they are dosed to lean mass.

I really enjoyed why daredevils are shredded.

Thank you!

So here's the news. I found it hard ot believe that I was at 17% BF. So I went and got a computer linked caliper test, which are still inaccurate but I feel more accurate than the ab-neck girth test, done at my gym. The results came out at 9.7% a bit of a descrepency. They said I hold the bulk of my fat in my abdomen, which might explain the previous test.

I wasn't completly naked, wearing a towel that probably weighed 2 lbs, but even so that keeps the percentage around 9-10%.

With that in mind it looks like it's time to bulk and not cut. I wonder why I hold onto fat in my abdomen? Maybe I will have to utilize the HIIT method after my bulk.

Thanks for all the help built, let me know if you have any other advice/suggestions.

I think you need to just keep your calories at maintenance and watch what happens over the summer. No bulk, no cut for say two months. Train hard, do some HIIT???

How's that sound?

 

[RoosterTX]

The Problem

I'm loathe to bulk in the summer I know. Here's the only issue. It's one of time constraints. In order to resubmitt my application for the military program to which I was admitted and subsequently rolled out of due to the herniated disc, and have those waivers and files stay current from the previous go round, I have to be at Military Entrance Processing Station by Jan 2010.

My plan was to gain back as much of the muscle mass that I lost during the injury as posible, get back to around 195 with 10%BF. Thats 11 lean lbs from where I'm currently at. Now if I can add more lean mass, all the better, provided I can carry it in a scenario that requires cardiovascular endurance.

My Strategy:

Start the bulk in April, which would last a total of 18 weeks including PCT, That would take me through August 15.

Then I would have approximately 5 months to get my cardiovascular back up to par.

Need to go in able to complete the following numbers in sequence as part of a testing platform, which honestly I can do now (Save the run), Swim 500yds using sidestroke in sub 9:00 (ten minute rest) , 70 push-ups or more in 2min (2 min rest), 75 sit-ups or more in 2min (2min rest), 14 or more deadhang pull-ups no time limit (10 minute rest), run 1.5 miles in under 10 min.

Also it would be good to be to be running at least 15 miles a week, and able to run a 4 mile run sub 28 in utility pants.

So my main problem is that if I'm going to bulk I need time to reacclimate to homiostasis, and get back into the cardio game. This really isn't about looking bigger for me, it's about being able to perform better, and setting up a base strength that will serve me during the grueling training regiment that last 6 months in which the average day is filled with 4-6 hours of strength, endurance, and agility training, and the average recovery period of sleep is 3-5 hours.

With that in mind do you feel the same way?

Are my expectations about recovery to homiostasis and then transitioning to cardiovascular training unrealistic?

 

[jmorrison]

Rooster, just a bit of advice for basic/boot. I trained hard for a year before I went, and was in tip top shape.

It was a waste of time.

Basic/boot is designed for people that have never done a pushup in their lives. The first day you get there the drills will literally have you dropping for 10. And people will fail at it. It's ridiculous.

Being faster/stronger than most everyone else only gets you singled out as a "PT stud" and gives the drills someone to fuck with. A whole lot of "Hey Billy-Bad-Ass, get over here and low crawl around this field twice and show us all how bad-ass you are".

Get in shape for yourself, but take this advice. When you get to basic/boot, EVEN IF YOU CAN don't finish first, and don't finish last. Finish somewhere ahead of the average on everything. If you graduate without the drills knowing your name, you have won.

Voice of experience here.

 

[RoosterTX]

Hey Roger that buddy. RTC is a just a holding pen, and I'm not trying to prove anything.

I'm trying to get ready for the real show, BUD/S.

 

[RoosterTX]

bump for built

bump for built

I'm loathe to bulk in the summer I know. Here's the only issue. It's one of time constraints. In order to resubmitt my application for the military program to which I was admitted and subsequently rolled out of due to the herniated disc, and have those waivers and files stay current from the previous go round, I have to be at Military Entrance Processing Station by Jan 2010.

My plan was to gain back as much of the muscle mass that I lost during the injury as posible, get back to around 195 with 10%BF. Thats 11 lean lbs from where I'm currently at. Now if I can add more lean mass, all the better, provided I can carry it in a scenario that requires cardiovascular endurance.

My Strategy:

Start the bulk in April, which would last a total of 18 weeks including PCT, That would take me through August 15.

Then I would have approximately 5 months to get my cardiovascular back up to par.

Need to go in able to complete the following numbers in sequence as part of a testing platform, which honestly I can do now (Save the run), Swim 500yds using sidestroke in sub 9:00 (ten minute rest) , 70 push-ups or more in 2min (2 min rest), 75 sit-ups or more in 2min (2min rest), 14 or more deadhang pull-ups no time limit (10 minute rest), run 1.5 miles in under 10 min.

Also it would be good to be to be running at least 15 miles a week, and able to run a 4 mile run sub 28 in utility pants.

So my main problem is that if I'm going to bulk I need time to reacclimate to homiostasis, and get back into the cardio game. This really isn't about looking bigger for me, it's about being able to perform better, and setting up a base strength that will serve me during the grueling training regiment that last 6 months in which the average day is filled with 4-6 hours of strength, endurance, and agility training, and the average recovery period of sleep is 3-5 hours.

With that in mind do you feel the same way?

Are my expectations about recovery to homiostasis and then transitioning to cardiovascular training unrealistic?

 

[Built]

I'm loathe to bulk in the summer I know. Here's the only issue. It's one of time constraints. In order to resubmitt my application for the military program to which I was admitted and subsequently rolled out of due to the herniated disc, and have those waivers and files stay current from the previous go round, I have to be at Military Entrance Processing Station by Jan 2010.

My plan was to gain back as much of the muscle mass that I lost during the injury as posible, get back to around 195 with 10%BF. Thats 11 lean lbs from where I'm currently at. Now if I can add more lean mass, all the better, provided I can carry it in a scenario that requires cardiovascular endurance.

My Strategy:

Start the bulk in April, which would last a total of 18 weeks including PCT, That would take me through August 15.

Then I would have approximately 5 months to get my cardiovascular back up to par.

Need to go in able to complete the following numbers in sequence as part of a testing platform, which honestly I can do now (Save the run), Swim 500yds using sidestroke in sub 9:00 (ten minute rest) , 70 push-ups or more in 2min (2 min rest), 75 sit-ups or more in 2min (2min rest), 14 or more deadhang pull-ups no time limit (10 minute rest), run 1.5 miles in under 10 min.

Also it would be good to be to be running at least 15 miles a week, and able to run a 4 mile run sub 28 in utility pants.

So my main problem is that if I'm going to bulk I need time to reacclimate to homiostasis, and get back into the cardio game. This really isn't about looking bigger for me, it's about being able to perform better, and setting up a base strength that will serve me during the grueling training regiment that last 6 months in which the average day is filled with 4-6 hours of strength, endurance, and agility training, and the average recovery period of sleep is 3-5 hours.

With that in mind do you feel the same way?

Are my expectations about recovery to homiostasis and then transitioning to cardiovascular training unrealistic?

Your questions are beyond the scope of my expertise. I suggest you contact P-Funk.