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Bulking w/ Slow Burners
- Thread starter w8lifter
- Start date
Thanks Mark!prendergast1
Registered
Jodie,
Meal 1, 1 cup oatmeal, 1 mix EAS simply protein = 23grms protein,
glutamaine 1 tsp, flax 1,000mg and multi vit.
Meal 2, 1 cup oatmeal, 1.5 mix EAS simply gain = 34.5 grms protein and 73.5 grms carbs and flax 1,000mg
Meal 3, 6 - 8 oz chicken breast, 8 oz sweet patato, 0.5 cup green beans and flax 1,000mg.
Work.out, I'm doing Gopro POWER, REP RANGE, SHOCK, workout.
Just before this workout i have 0.5 simply gain and straight after just before meal 4 i have 0.5 simply gain, glutamine and vit c.
Meal 4, same as meal 3.
Meal 5, simply gain = 23grms protein + 49grms carbs and 1 apple.
Meal 6, same as meal 3 plus low fat yoghurt.
Meal 7, 1 met-rex, flax, glutamaine and vit c.
Please can you tell me were i need to tweak or if i am doing anything wrong.
Thks in advance
Meal 1, 1 cup oatmeal, 1 mix EAS simply protein = 23grms protein,
glutamaine 1 tsp, flax 1,000mg and multi vit.
Meal 2, 1 cup oatmeal, 1.5 mix EAS simply gain = 34.5 grms protein and 73.5 grms carbs and flax 1,000mg
Meal 3, 6 - 8 oz chicken breast, 8 oz sweet patato, 0.5 cup green beans and flax 1,000mg.
Work.out, I'm doing Gopro POWER, REP RANGE, SHOCK, workout.
Just before this workout i have 0.5 simply gain and straight after just before meal 4 i have 0.5 simply gain, glutamine and vit c.
Meal 4, same as meal 3.
Meal 5, simply gain = 23grms protein + 49grms carbs and 1 apple.
Meal 6, same as meal 3 plus low fat yoghurt.
Meal 7, 1 met-rex, flax, glutamaine and vit c.
Please can you tell me were i need to tweak or if i am doing anything wrong.
Thks in advance
prendergast1
Registered
Jodie,
I am 5.9ft and 178 pounds.
What sort of foods can i add, please don't say eggs for meal 1 or 2 because i can't stand them. yesterday morning i had mackeral and oatmeal for meal 1 instead of simply protein. I also find it hard to find some to eat and mix with tuner as it is very dry and had to swallow.
Thks Michael
I am 5.9ft and 178 pounds.
What sort of foods can i add, please don't say eggs for meal 1 or 2 because i can't stand them. yesterday morning i had mackeral and oatmeal for meal 1 instead of simply protein. I also find it hard to find some to eat and mix with tuner as it is very dry and had to swallow.
Thks Michael
Did you if your a hard gainer?
You don't have to eat eggs if you don't want to.
Chicken
Turkey
ANY Fish or Seafood
Canned Tuna
Canned Chicken
Canned Salmon
Ground Beef
Sirloin
Buffalo
Cottage Cheese
You don't have to eat eggs if you don't want to.
Chicken
Turkey
ANY Fish or Seafood
Canned Tuna
Canned Chicken
Canned Salmon
Ground Beef
Sirloin
Buffalo
Cottage Cheese
Just cut the portions down.
If it says 8 oz. go with 6 oz.
6 oz. go to 4 oz.
1 Cup - use 3/4 C. (except for veggies)
1 Tablespoon - use 2 tsp.
etc. So on. If your a hard gainer and you havn't gained anything increase your portions if you are gaining too much decrease your portions.
If it says 8 oz. go with 6 oz.
6 oz. go to 4 oz.
1 Cup - use 3/4 C. (except for veggies)
1 Tablespoon - use 2 tsp.
etc. So on. If your a hard gainer and you havn't gained anything increase your portions if you are gaining too much decrease your portions.
MUMatt05
Registered
First time poster.
After reading P-Funk's journal thread, I'm fully inspired. I've never tried to bullk before, but I think I'm ready to give it a try.
Background: I was a competitive cyclist for 7 years. It kills me not to do endurance activities, but I'm willing to try. I'm 6'2" and a full out ectomorph. My low competitive weight was 167 2 years ago. Last season I stopped riding for no good reason. This March I started picking up the weights. I got up to 204 at the end of June, but have since dropped to 194. The reason for the decline is tht for the past 6 weeks I've been helping my mother do Atkins by, well, doing it with her.
I'm guessing I'm around 12-14%bf, just based off my definition or lack there of, as compared to when I was measured when I was riding. As a cyclist, I was consistantly under 10%.
I'm by far the largest I've ever been. I'm by far stronger than I've ever been. I'd kind of like to explore this new extreme a little more. This slow-burn bulking looks like a solid way to do that.
I have found a lot of information here, but I'd like to know more if possible. Are there any published books detailing this sort of bulk that I could buy? I think I'd feel more in control of the diet if I didn't just copy somebody elses plan. I'm a student, so, I like the books. . .
Some random questions.
Adding milk into the protein shakes ok?
Cheese. . .please tell me it's a good thing.
Whole eggs v. egg whites, please tell me that it's not a big deal if I don't get the yolks out.
The specific oz's of food indicated. Do you guys actually weigh every time, or just a few times until you get the feel of it & then go by that?
Thanks for the help!
After reading P-Funk's journal thread, I'm fully inspired. I've never tried to bullk before, but I think I'm ready to give it a try.
Background: I was a competitive cyclist for 7 years. It kills me not to do endurance activities, but I'm willing to try. I'm 6'2" and a full out ectomorph. My low competitive weight was 167 2 years ago. Last season I stopped riding for no good reason. This March I started picking up the weights. I got up to 204 at the end of June, but have since dropped to 194. The reason for the decline is tht for the past 6 weeks I've been helping my mother do Atkins by, well, doing it with her.
I'm guessing I'm around 12-14%bf, just based off my definition or lack there of, as compared to when I was measured when I was riding. As a cyclist, I was consistantly under 10%.
I'm by far the largest I've ever been. I'm by far stronger than I've ever been. I'd kind of like to explore this new extreme a little more. This slow-burn bulking looks like a solid way to do that.
I have found a lot of information here, but I'd like to know more if possible. Are there any published books detailing this sort of bulk that I could buy? I think I'd feel more in control of the diet if I didn't just copy somebody elses plan. I'm a student, so, I like the books. . .
Some random questions.
Adding milk into the protein shakes ok?
Cheese. . .please tell me it's a good thing.
Whole eggs v. egg whites, please tell me that it's not a big deal if I don't get the yolks out.
The specific oz's of food indicated. Do you guys actually weigh every time, or just a few times until you get the feel of it & then go by that?
Thanks for the help!
Hey there welcome aboud. 
P-Funk is definately the man to talk to about this diet. There are no published books. This is basically tried and true methods. I know Funky definately follows this sort of bulk or on these lines. I'll make sure he sees it later.
I can tell you that you don't want to be eating that many egg yolks so yes you do need to seperate them. Milk in protein shakes ( I shudder saying this but) for a bulk you can get away with it. On a cut I weigh every single time, other than that just weigh for the first few weeks and once you have an idea don't worry about it, you'll know in time how to eyeball measurements.
Cheese is not your friend sorry. Its full of fat and if you want to bulk you will want to stay away from it. Every now and then is fine but it will only make you fat when combined with all those carbs. Stick with cottage cheese.
P-Funk is definately the man to talk to about this diet. There are no published books. This is basically tried and true methods. I know Funky definately follows this sort of bulk or on these lines. I'll make sure he sees it later.I can tell you that you don't want to be eating that many egg yolks so yes you do need to seperate them. Milk in protein shakes ( I shudder saying this but) for a bulk you can get away with it. On a cut I weigh every single time, other than that just weigh for the first few weeks and once you have an idea don't worry about it, you'll know in time how to eyeball measurements.
Cheese is not your friend sorry. Its full of fat and if you want to bulk you will want to stay away from it. Every now and then is fine but it will only make you fat when combined with all those carbs. Stick with cottage cheese.
What does your current diet look like and do you know how many calories you are taking in right now?? basically my whole diet is based around the fact that after I finished cutting I slowley raised my cals until I hit about 4000 (sometimes even more than that) a day. When I am bulking I do like slow burning carbs because they help keep me lean but I don't shy away from simple sugars (when bulking). Often times, provided that I get my macros in (especially protein and EFAs) I'll eat some simple sugars (dried fruit, bananas etc.). I find that they give me good energy to fuel my workouts and they give me a nice full, pumped look. Post what you are currently eating (and maybe even start a journal of your own) and we can help you out better....Also why are you giving up endurance activities completely??
MUMatt05
Registered
What does my current diet look like? What an excellent question, for which I will completely frustrate you with my answer. I haven't really kept track of what I've been eating. As I mentioned, I've been doing Atkins in support of my Mum. I can give an example of a typical day, however. This is only an example, but there has been more than one day like this.
example day:
1) 1scoop protein 5g glutamine in milk (always)
2) 3egg omlette w. slice of cheese (almost always)
3) Atkins style protein bar (or some other junk food bar)
4) 2 hotdogs w. 2 slices cheese (or something easy to eat)
5) 1scoop protein in milk (always)
5) a small meal of some kind, generally chicken, turkey or roast beef, but could be hotdogs again (could really be anything that's available)
6) 1scoop protein 5g glutamine in milk (always)
Now, before the scathing remarks, remember, I was only counting carbs, so in that respect I was doing very well I recently added in the milk with the protein as I started running again & was afraid I'd start catabalising(sp). Last few weeks have been 20&25mile weeks. With the running the past 2 weeks & the added carbs from the milk, I've lost 1lb, maybe 2lb. Weigh day isn't until tuesday.
As far as stopping endurance, I haven't. I stopped riding this spring because of the death threats from the oh so friendly drivers. I stopped racing last season for no good reason at all. When I used to train for racing, the weeks would be anywhere from 12 to 31hrs of in the saddle effort. The running I've been doing isn't really endurance work, it's just running if you know what I mean.
As far as lifting goes, I've sort of taken my cycling experience and applied it to this. It sort of goes like this..."Any program when you're starting is better than no program at all. The best thing to do though, better than any program, is just get on the bike and ride." Well, substitute bike with weights, and that's where I'm at.
Being a book guy, I bought 'Serious Strength Training' by Bompa & Cornacchia, and have been following the program in there. It isn't like the ones I see here, the work the muscle once weekly style. It is what I'm familiar with from football, 4 times per week, each muscle twice per week.
At any rate, since I've only been lifting since March, I doubt the program itself is a large factor at this point as I'm still largely an untrained strength athlete, and as such, the best program is consistancy. But hey, what do I know
example day:
1) 1scoop protein 5g glutamine in milk (always)
2) 3egg omlette w. slice of cheese (almost always)
3) Atkins style protein bar (or some other junk food bar)
4) 2 hotdogs w. 2 slices cheese (or something easy to eat)
5) 1scoop protein in milk (always)
5) a small meal of some kind, generally chicken, turkey or roast beef, but could be hotdogs again (could really be anything that's available)
6) 1scoop protein 5g glutamine in milk (always)
Now, before the scathing remarks, remember, I was only counting carbs, so in that respect I was doing very well
I recently added in the milk with the protein as I started running again & was afraid I'd start catabalising(sp). Last few weeks have been 20&25mile weeks. With the running the past 2 weeks & the added carbs from the milk, I've lost 1lb, maybe 2lb. Weigh day isn't until tuesday.As far as stopping endurance, I haven't. I stopped riding this spring because of the death threats from the oh so friendly drivers. I stopped racing last season for no good reason at all. When I used to train for racing, the weeks would be anywhere from 12 to 31hrs of in the saddle effort. The running I've been doing isn't really endurance work, it's just running if you know what I mean.
As far as lifting goes, I've sort of taken my cycling experience and applied it to this. It sort of goes like this..."Any program when you're starting is better than no program at all. The best thing to do though, better than any program, is just get on the bike and ride." Well, substitute bike with weights, and that's where I'm at.
Being a book guy, I bought 'Serious Strength Training' by Bompa & Cornacchia, and have been following the program in there. It isn't like the ones I see here, the work the muscle once weekly style. It is what I'm familiar with from football, 4 times per week, each muscle twice per week.
At any rate, since I've only been lifting since March, I doubt the program itself is a large factor at this point as I'm still largely an untrained strength athlete, and as such, the best program is consistancy. But hey, what do I know
I would drop the bar form your diet and I really don't like to much milk even when I am bulking. Sometimes I'll eat about 1-2bowls of uncle sam cereal a week and that is all the milk i get. Hotdogs are a big no no in my book....You need better protein sources than what you are getting. read some of the stickes or look at the meals that I have in my journal.
Try and set up a diet and track your calories and macronutrients for a week. then see were you are at weight wise....If you have not gained any weight up the cals some (about 200-400cals) and track that week. keep doing this until you gain 1lb then you have found your caloric setpoint for bulking. A good place to start at is to take you bodyweight and multiply it by 15. Take the number that you get and that is the bascically the amount of calories that you need to maintain your bodyweight (this is kind of a generic way).
Once you find out what your caloric setpoint is then post your diet and I can show you what i do to set up my bulking plan.
What does your training program look like??? I have never heard of that book before.
Try and set up a diet and track your calories and macronutrients for a week. then see were you are at weight wise....If you have not gained any weight up the cals some (about 200-400cals) and track that week. keep doing this until you gain 1lb then you have found your caloric setpoint for bulking. A good place to start at is to take you bodyweight and multiply it by 15. Take the number that you get and that is the bascically the amount of calories that you need to maintain your bodyweight (this is kind of a generic way).
Once you find out what your caloric setpoint is then post your diet and I can show you what i do to set up my bulking plan.
What does your training program look like??? I have never heard of that book before.
Hey P-Funk...OR Jodi...
I wanna bulk using this basic plan, but noticed that meal 6 on training days has tons of carbs/fats and little protein, if much at all. why is this? and am I to inclue the rice, potato AND the banana, veggies, butter....or is it rice/potato OR banana veggies, etc.???
I wanna bulk using this basic plan, but noticed that meal 6 on training days has tons of carbs/fats and little protein, if much at all. why is this? and am I to inclue the rice, potato AND the banana, veggies, butter....or is it rice/potato OR banana veggies, etc.???
This program is for a hard gainer and on training days the purpose of the carb up is to replenish gylocgen. If you would like, which for you Mark I think would be better, would be to just do the oats or sweet potato or brown rice AND protein. I don't think you need the full carb up to bulk. But, if progress is slow and you want more then slowly add in the carb up.
Yeah. I just had 2 scoops of whey, 1/2 cup eggbeaters and hemp oil last night, just to be safe. I'm not too much of a hardgainer anymore. I do have a hard time getting stronger. I'm 190lbs last time I checked. I need to go buy a scale. and weigh myself once a week. maybe these late night carbs would help, I'll start out slow with them though. thanks jodi!
I don't think the carb up in this plan is necessary so long as you keep your daily caloric intake above maintenance. If your calories are high and your macro ratios are in check you are going to get to where you want to be IMO.
well, that's what I was figuring too...just wanted to check. thanks P-funk.
Today wasn't supposed to be a cheat day, but when you get dragged to the sports bar to watch the Canes play, and you're due a meal, then it has to be a gorgonzola burger and fries, followed by some chocolate cake and vanilla ice cream....they say you gotta eat big to get big!
Today wasn't supposed to be a cheat day, but when you get dragged to the sports bar to watch the Canes play, and you're due a meal, then it has to be a gorgonzola burger and fries, followed by some chocolate cake and vanilla ice cream....they say you gotta eat big to get big!
sknnbns
Elite Member
Excellent info and questions
Started this bulk diet 8 days ago and have gained 8 pounds. Unbelievable! Eating this much food has been excruciating, but worth it. I have been thin my whole life, but have tried to gain weight by lifting for about 15 years without much success following diets from M&F mag, what a rip off! I have been about 180 for 10 years but recently dropped 20 pounds (less than 2 weeks) down to 160 doing the South Beach diet with my wife to support her while she was doing it. I must have been brain damaged to do that.
I want to sincerely thank you for the info on the bulk diet and subsequent posts. Not sure who to give the credit to (Dr. Pain, W8lifter, or Jodie, or all 3 of you) You guys are wonderful!!!!
I have a few questions for you. I am currently only working out using a hard gainer workout, twice a week (full body), emphasis on the basic compound movements (i.e. squats, bench, deadlift). Also, I am 39 years old, 6'2'', 168 lbs. High metabolism.
1. First, any substitutions for any of the food on the bulk, it is getting difficult to choke down the eggs especially? I really miss the cereal, especially the Kashi brand. Possibly protein bars like Detour?
2. I workout at 6:00 a.m., any problems with downing the first meal at around 5:15 to 5:30 a.m. on that day?
3. How important is it to use the creatine, I am a bit hesitate to use it? I tried it once and the loading phase made me feel a bit funky.
4. Any problems with making any of the food in advance and freezing it, in particular the eggs, oatmeal and sweet potatoes? If freezing is bad, can it be kept in the frig for a few days?
5. Am I gaining too much weight too fast?
6. If I start noticing too much gain in the mid-section, where should I cut back?
7. Any other suggestions for me?
Thanks again. Any info you could provide would be greatly appreciated. The weight gain has been fantastic!!!
Started this bulk diet 8 days ago and have gained 8 pounds. Unbelievable! Eating this much food has been excruciating, but worth it. I have been thin my whole life, but have tried to gain weight by lifting for about 15 years without much success following diets from M&F mag, what a rip off! I have been about 180 for 10 years but recently dropped 20 pounds (less than 2 weeks) down to 160 doing the South Beach diet with my wife to support her while she was doing it. I must have been brain damaged to do that.
I want to sincerely thank you for the info on the bulk diet and subsequent posts. Not sure who to give the credit to (Dr. Pain, W8lifter, or Jodie, or all 3 of you) You guys are wonderful!!!!
I have a few questions for you. I am currently only working out using a hard gainer workout, twice a week (full body), emphasis on the basic compound movements (i.e. squats, bench, deadlift). Also, I am 39 years old, 6'2'', 168 lbs. High metabolism.
1. First, any substitutions for any of the food on the bulk, it is getting difficult to choke down the eggs especially? I really miss the cereal, especially the Kashi brand. Possibly protein bars like Detour?
2. I workout at 6:00 a.m., any problems with downing the first meal at around 5:15 to 5:30 a.m. on that day?
3. How important is it to use the creatine, I am a bit hesitate to use it? I tried it once and the loading phase made me feel a bit funky.
4. Any problems with making any of the food in advance and freezing it, in particular the eggs, oatmeal and sweet potatoes? If freezing is bad, can it be kept in the frig for a few days?
5. Am I gaining too much weight too fast?
6. If I start noticing too much gain in the mid-section, where should I cut back?
7. Any other suggestions for me?
Thanks again. Any info you could provide would be greatly appreciated. The weight gain has been fantastic!!!
With the exception of the first meal, does it matter in the order in which the meals are consumed?
Like when I'm at school lits hard for me to make a protein shake with 4 strawberries, and a banana...Sometimes I gotta eat solid food, and then consume 2 shakes in a row (after 2.5 hours)
Like when I'm at school lits hard for me to make a protein shake with 4 strawberries, and a banana...Sometimes I gotta eat solid food, and then consume 2 shakes in a row (after 2.5 hours)
Long time no chat Jodi!
i'm was 140 couple weeks ago, gained 5 lbs, but now 145 lbs,
im doing a regular bulk for whole winter and spring, trying to get to 160-165
if i follow the slow burners plan, will i need to tweak that diet when i start cutting? is that example plan for bulk or cutting?
im doing a regular bulk for whole winter and spring, trying to get to 160-165
if i follow the slow burners plan, will i need to tweak that diet when i start cutting? is that example plan for bulk or cutting?
Just a couple quick questions, why are we consuming so much carbs on training days as our last meal? Secondly, would it be ok to squeeze in a workout between the first and second meal?
thanks in advance!
thanks in advance!
Thanks for the reply, I just wanted to clarify a couple things...
Brown rice, yams (sweet potatoe), and oatmeal....they're all interchangable?
Also, is flax oil and natural peanut butter interchangable too?
Brown rice, yams (sweet potatoe), and oatmeal....they're all interchangable?
Also, is flax oil and natural peanut butter interchangable too?
Gotcha! Thanks for the fast reply Jodi!
