Switching from Leaning to Bulking the right way

[patbuck]

Hi,

I need your opinion again.
I have been on a leaning Diet since January 2004.
Now I want to switch to bulking and I want to do it the right way.

So On the leaning Diet I was doing the ratio 50/15/35 with re feed.
I'm 170lbs and I was eating 13 times Body weight.
2210 cal a day
276gr pro
83gr carb
86gr fat
YOu can look at the link attach named diet50_15_35.jpg

What I though would be a first step for going back on Bulking would be to change my ratio.
So I switch to 40/40/20 no more refeed.
I have started this new ratio today.
You can look at the diet attach Diet40_40_20.jpg
I'm still having 2230 cal a day and doing 13 times body weight
221gr pro
220gr carb
49gr fat

Please le me know if it's the right way to start a bulking cycle after leaning?
I don't want a mess up this time.


(last time I switch I did it over night from 2000cal to 4000cal.. U can imagine the result)

 

[kvyd]

You've got the right idea.

 

[patbuck]

Thanks, and I guest the next step will be to increase the 13 times body weight by one each week until I start gaining weight?
My plan at new ration 40/40/20:

#1 week 13 times body weight
#2 week 14 times body weight
#3 week 15 times body weight
#4 week 16 times body weight
#5 week 17 times body weight
#6 week 18 times body weight

I also want to start a creatine cycle, I guest the best will be to start it only when I know at which number times body weight I'm gaing weight? right?

 

[kvyd]

No, start taking it now. 5g a day no need to load or cycle start taking it and take it daily.

 

[LAM]

Lyle McDonald says to increase cals by 10% each week until weight gain occurs. that is the method that I follow, as I can easily gain LBM while controlling my bf%...

 

[patbuck]

Everyone else agree with me then?

 

[wkirby]

Absolutely! Keep up the good work and stay motivated!

-Will

 

[patbuck]

I start to think that It's taking too long to go like that:
#1 week 13 times body weight
#2 week 14 times body weight
#3 week 15 times body weight
#4 week 16 times body weight

I have switch from 13 to 15 and now i'm thinking of swithching from 15 to 17.5.

My first week I was 2230.2 cal a day.
Second week I'm at 2556.7 cal a day.
Next week I want to bump up to 3071 cal a day. Is that too big of a jump?
It's a jump of 500 cal. I will be adding a 7 meal.

What do you guys think?

 

[LAM]

Hi,

I need your opinion again.
I have been on a leaning Diet since January 2004.
Now I want to switch to bulking and I want to do it the right way.

So On the leaning Diet I was doing the ratio 50/15/35 with re feed.
I'm 170lbs and I was eating 13 times Body weight.
2210 cal a day
276gr pro
83gr carb
86gr fat
YOu can look at the link attach named diet50_15_35.jpg

What I though would be a first step for going back on Bulking would be to change my ratio.
So I switch to 40/40/20 no more refeed.
I have started this new ratio today.
You can look at the diet attach Diet40_40_20.jpg
I'm still having 2230 cal a day and doing 13 times body weight
221gr pro
220gr carb
49gr fat

Please le me know if it's the right way to start a bulking cycle after leaning?
I don't want a mess up this time.


(last time I switch I did it over night from 2000cal to 4000cal.. U can imagine the result)

40/40/20 should work well. personaly I increase my cals by 10% each week until weight gain occurs..

 

[nikegurl]

hey LAM - do you increase each week by 10% until your weight goes up even a pound or two and then hold at that calorie level or do you continue to go higher? do you also use 40/40/20 when bulking?

 

[patbuck]

I'm not Lam but

I weight my self every morning first thing. My weight always go up and down.
My weight always varies for about 5 pounds. I guest that's normal.
So I do an average weight for a week and if the average goes up then I keep the same diet. If not I'll increase.
This is what I though was the more accurate to do since my weight varies so much.
I guest my weight varies because I eat more crap on the week end...

 

[nikegurl]

good point. i think most of us vary within a range of a few pounds either way from day to day. thanks!

 

[LAM]

hey LAM - do you increase each week by 10% until your weight goes up even a pound or two and then hold at that calorie level or do you continue to go higher? do you also use 40/40/20 when bulking?

once I start gaining I'll hold at that caloric intake until I stop gaining, then increase again another 10% each week, etc..

for the most part I use a 40/40/20 to a 40/30/30 when bulking...

 

[patbuck]

good point. i think most of us vary within a range of a few pounds either way from day to day. thanks!

Yes I find I'm varying a lot actually. Monday morning I was 177lbs and this morning (wednesday) I'M 172 lbs. Normally by Friday I will be 171lbs.

Maybe that's because I'm having to much simple carb on the week-end
I normally have maybe 4 meals over 2 days of cheat meal with simple carb.
It's amazing that only this gives me such a weight gain..