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  1. #1
    Flex2winny is offline Associate Member
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    My CUT to BULK Log......

    Well, 1st of October I said I'd break away from this long ass cut, so here it is. Right now I am 6'2.5 and 180lbs. Sitting around 7-8%bf from a solid 230lbs and 12%bf 3-4 years ago (college football days). Abs are pretty diced in the am and after training, which I never had before (so it will be depressing to lose them). Cardio is 7 days a week, empty stomach, incline walk for 38 minutes. Training is 6x a week, 1bp ed.

    TO CUT (every morning)
    4:30am
    38 min incline walk, highest grade, 3.1,3.2,3.3 then 4.0 speed)
    6:00am
    3/4 cup rolled oats
    6-8 egg whites
    sprinkle of whey and 3-4 splendas

    930
    1 cup (250g) dry curd cottage cheese with some oat bran spinkled on top
    10-15 shelled peanuts and 1tb of peanut butter
    little carb sense skim, coffee and splenda.

    12:30
    HUGE salad with tons of veggies
    6 oz chicken and lean beef
    1tb of udos
    10 shelled peanuts or almonds

    3:30
    Whey and skim shake
    1/2 cup oats

    5:30
    TRAIN

    700
    40g whey
    2 rice cakes
    1/2 cup quick oats

    9:00
    1 cup (250g) dry curd
    15-20 almonds or peanuts

    9:30 BED

    TO BULK -
    Cardio on Sunday afternoon, Tues/Thurs Morning, Friday afternoon (spin)
    38 min incline walk, highest grade, 3.1,3.2,3.3 then 4.0 speed)

    6:00am
    1 cup rolled oats
    6-8 egg whites
    sprinkle of whey and 3-4 splendas
    (MIGHT SWITCH OATS TO GRANOLA (ORGANIC 0 SUGAR) OR WHOLE WHEAT BAGEL. THOUGHTS?


    930
    1 cup (250g) dry curd cottage cheese with some oat bran spinkled on top
    10-15 shelled peanuts and 1tb of peanut butter OR
    LEAN MATRIX SHAKE OR MYOPLEX MASS SHAKE (8/40/40)
    little carb sense skim, coffee and splenda.

    12:30
    HUGE salad with tons of veggies
    6 oz chicken AND BEEF
    10 shelled peanuts
    1 CUP BROWN RICE OR 2-4 PIECES OF WHOLE WHEAT

    3:30
    2 WHOLE WHEAT BAGES WITH CHICKEN OR TUNA OR 4 PIECES WHOLE WHEAT

    600
    TRAIN

    715
    WHEY/DEX

    745-8
    TUNA CHICK OR EGG WHITES
    CUP BROWN RICE, VEGGIES

    9:00
    THICK CASEIN SHAKE WITH SKIM AND SPLENDA

    1000
    BED

  2. #2
    smokethedays's Avatar
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    Quote Originally Posted by Flex2winny
    Well, 1st of October I said I'd break away from this long ass cut, so here it is. Right now I am 6'2.5 and 180lbs. Sitting around 7-8%bf from a solid 230lbs and 12%bf 3-4 years ago (college football days). Abs are pretty diced in the am and after training, which I never had before (so it will be depressing to lose them). Cardio is 7 days a week, empty stomach, incline walk for 38 minutes. Training is 6x a week, 1bp ed.

    TO CUT (every morning)
    4:30am
    38 min incline walk, highest grade, 3.1,3.2,3.3 then 4.0 speed)
    6:00am
    3/4 cup rolled oats
    6-8 egg whites
    sprinkle of whey and 3-4 splendas

    930
    1 cup (250g) dry curd cottage cheese with some oat bran spinkled on top
    10-15 shelled peanuts and 1tb of peanut butter
    little carb sense skim, coffee and splenda.

    12:30
    HUGE salad with tons of veggies
    6 oz chicken and lean beef
    1tb of udos
    10 shelled peanuts or almonds

    3:30
    Whey and skim shake
    1/2 cup oats

    5:30
    TRAIN

    700
    40g whey
    2 rice cakes
    1/2 cup quick oats

    9:00
    1 cup (250g) dry curd
    15-20 almonds or peanuts

    9:30 BED

    TO BULK -
    Cardio on Sunday afternoon, Tues/Thurs Morning, Friday afternoon (spin)
    38 min incline walk, highest grade, 3.1,3.2,3.3 then 4.0 speed)

    6:00am
    1 cup rolled oats
    6-8 egg whites
    sprinkle of whey and 3-4 splendas
    (MIGHT SWITCH OATS TO GRANOLA (ORGANIC 0 SUGAR) OR WHOLE WHEAT BAGEL. THOUGHTS?


    930
    1 cup (250g) dry curd cottage cheese with some oat bran spinkled on top
    10-15 shelled peanuts and 1tb of peanut butter OR
    LEAN MATRIX SHAKE OR MYOPLEX MASS SHAKE (8/40/40)
    little carb sense skim, coffee and splenda.

    12:30
    HUGE salad with tons of veggies
    6 oz chicken AND BEEF
    10 shelled peanuts
    1 CUP BROWN RICE OR 2-4 PIECES OF WHOLE WHEAT

    3:30
    2 WHOLE WHEAT BAGES WITH CHICKEN OR TUNA OR 4 PIECES WHOLE WHEAT

    600
    TRAIN

    715
    WHEY/DEX

    745-8
    TUNA CHICK OR EGG WHITES
    CUP BROWN RICE, VEGGIES

    9:00
    THICK CASEIN SHAKE WITH SKIM AND SPLENDA

    1000
    BED
    sounds good as a line out, but u should raise the amount of protein.

  3. #3
    xtinaunasty's Avatar
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    why dont you have a whey/dex shake when you cut? do you eat whole food carbs cuz it keeps you full longer or is dex not good for cutting?

  4. #4
    G-Force's Avatar
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    you should always have whey/dex PWO regardless of cutting or bulking

    just have a larger amount when bulking

  5. #5
    Giantz11's Avatar
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    Quote Originally Posted by G-Force
    you should always have whey/dex PWO regardless of cutting or bulking

    just have a larger amount when bulking
    Not everyone believes this to be true

  6. #6
    G-Force's Avatar
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    Quote Originally Posted by Giantz11
    Not everyone believes this to be true


  7. #7
    Giantz11's Avatar
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    Quote Originally Posted by G-Force
    I don't use Dex.

  8. #8
    steve0's Avatar
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    me either

  9. #9
    xtinaunasty's Avatar
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    me either because i always thought it was for bulking...isnt it just pure sugar? how would that help you loose fat?

  10. #10
    G-Force's Avatar
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    Quote Originally Posted by Giantz11
    I don't use Dex.

    what do u use then? honey?

  11. #11
    G-Force's Avatar
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    Quote Originally Posted by xtinaunasty
    me either because i always thought it was for bulking...isnt it just pure sugar? how would that help you loose fat?

    you need it to replenish lost muscle glycogen during anaerobic exercise

    its the only time of day your body actually requires high glycemic carbs

  12. #12
    xtinaunasty's Avatar
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    mmmm.....sugar. im gonna go workout.

  13. #13
    niXon)('s Avatar
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    lol, pwo shake also helps reduce cortisol levels because they're rasied after strenuous activity.

  14. #14
    Flex2winny is offline Associate Member
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    diet is ok though?

  15. #15
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    Quote Originally Posted by Flex2winny
    diet is ok though?
    Looks good, just make sure you're getting enough cals.

  16. #16
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    Quote Originally Posted by G-Force
    you need it to replenish lost muscle glycogen during anaerobic exercise

    its the only time of day your body actually requires high glycemic carbs

    You never require Hi Gi carbs, however they replenish lost muscle glycogen at a very fast rate. However weight training is more taxing on the ATP/CN system rather than glycogen. High Rep/Endurace training schemes are the most glycogen depleting.

  17. #17
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    Quote Originally Posted by niXon)(
    lol, pwo shake also helps reduce cortisol levels because they're rasied after strenuous activity.
    Studies have shown that it takes only modest increases in plasma insulin to suppress any proteolysis.

  18. #18
    Giantz11's Avatar
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    Quote Originally Posted by G-Force
    what do u use then? honey?

    I use Oats/Multi-Grain Bagel, Whey, some cottage cheese and sometimes milk.

  19. #19
    niXon)('s Avatar
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    Quote Originally Posted by Giantz11
    Studies have shown that it takes only modest increases in plasma insulin to suppress any proteolysis.
    ok

    it's still a good way to get extra kcals in, and, in my experience packs the muscle on you.

    sure doesnt hurt is what i'm saying.

  20. #20
    xtinaunasty's Avatar
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    Quote Originally Posted by Giantz11
    Studies have shown that it takes only modest increases in plasma insulin to suppress any proteolysis.

    alright giantz...us country folk dont git those big words.

    but ill look it up

  21. #21
    steve0's Avatar
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    i my self have never used dex nor do i know anyone personally that does, but i guess there is nothing wrong with giving it a try, for my self i just eat after i lift thats what i have always done and seems to work for me

  22. #22
    G-Force's Avatar
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    Quote Originally Posted by steve0
    i my self have never used dex nor do i know anyone personally that does, but i guess there is nothing wrong with giving it a try, for my self i just eat after i lift thats what i have always done and seems to work for me

    try dex.

    its cheap, easy to use and highly effective in the right doseages PWO

  23. #23
    Giantz11's Avatar
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    Quote Originally Posted by xtinaunasty
    alright giantz...us country folk dont git those big words.

    but ill look it up
    What I'm saying is Insulin 's main mechanisim in protein synthesis Post Workout is it's role in stopping muscle breakdown (Proteolysis). Studies show it only takes a modest amount of insulin to do so. After working out you are exremely insulin sensitive meaning just about anything you eat aside from pure lard will illicit and insulin response sufficient enough to halt any proteolysis.

  24. #24
    steve0's Avatar
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    Quote Originally Posted by Giantz11
    What I'm saying is Insulin's main mechanisim in protein synthesis Post Workout is it's role in stopping muscle breakdown (Proteolysis). Studies show it only takes a modest amount of insulin to do so. After working out you are exremely insulin sensitive meaning just about anything you eat aside from pure lard will illicit and insulin response sufficient enough to halt any proteolysis.

    so what do you take down??? after workout for pwo?? also are you saying that just protein itself could create a insulin spike?

  25. #25
    Flex2winny is offline Associate Member
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    Quote Originally Posted by Giantz11
    I use Oats/Multi-Grain Bagel, Whey, some cottage cheese and sometimes milk.
    Wow...a bagel eh? I use rice cakes...much easier to digest imho. Does this illict as big of a insulin spike? meaning the (whey and rice cakes) is my 2nd to last meal with cottage chhese and peanuts or pistachios as my last meal before bed. Given this, is it safe to have my PF meal less than 2 hours later? With bed coming about 5 minutes after that? Sometimes it might be just a casein and flax shake. Depends on if I got cardio in the am.

  26. #26
    steve0's Avatar
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    Quote Originally Posted by Flex2winny
    Well, 1st of October I said I'd break away from this long ass cut, so here it is. Right now I am 6'2.5 and 180lbs. Sitting around 7-8%bf from a solid 230lbs and 12%bf 3-4 years ago (college football days). Abs are pretty diced in the am and after training, which I never had before (so it will be depressing to lose them). Cardio is 7 days a week, empty stomach, incline walk for 38 minutes. Training is 6x a week, 1bp ed.

    TO CUT (every morning)
    4:30am
    38 min incline walk, highest grade, 3.1,3.2,3.3 then 4.0 speed)
    6:00am
    3/4 cup rolled oats
    6-8 egg whites
    sprinkle of whey and 3-4 splendas

    930
    1 cup (250g) dry curd cottage cheese with some oat bran spinkled on top
    10-15 shelled peanuts and 1tb of peanut butter
    little carb sense skim, coffee and splenda.

    12:30
    HUGE salad with tons of veggies
    6 oz chicken and lean beef
    1tb of udos
    10 shelled peanuts or almonds

    3:30
    Whey and skim shake
    1/2 cup oats

    5:30
    TRAIN

    700
    40g whey
    2 rice cakes
    1/2 cup quick oats

    9:00
    1 cup (250g) dry curd
    15-20 almonds or peanuts

    9:30 BED

    TO BULK -
    Cardio on Sunday afternoon, Tues/Thurs Morning, Friday afternoon (spin)
    38 min incline walk, highest grade, 3.1,3.2,3.3 then 4.0 speed)

    6:00am
    1 cup rolled oats
    6-8 egg whites
    sprinkle of whey and 3-4 splendas
    (MIGHT SWITCH OATS TO GRANOLA (ORGANIC 0 SUGAR) OR WHOLE WHEAT BAGEL. THOUGHTS?


    930
    1 cup (250g) dry curd cottage cheese with some oat bran spinkled on top
    10-15 shelled peanuts and 1tb of peanut butter OR
    LEAN MATRIX SHAKE OR MYOPLEX MASS SHAKE (8/40/40)
    little carb sense skim, coffee and splenda.

    12:30
    HUGE salad with tons of veggies
    6 oz chicken AND BEEF
    10 shelled peanuts
    1 CUP BROWN RICE OR 2-4 PIECES OF WHOLE WHEAT

    3:30
    2 WHOLE WHEAT BAGES WITH CHICKEN OR TUNA OR 4 PIECES WHOLE WHEAT

    600
    TRAIN

    715
    WHEY/DEX

    745-8
    TUNA CHICK OR EGG WHITES
    CUP BROWN RICE, VEGGIES

    9:00
    THICK CASEIN SHAKE WITH SKIM AND SPLENDA

    1000
    BED



    this is a great post im sure it will help plenty o newbie's, i feel ya bruh on loosing the abbs i was totally ripped April-july, sittin pretty at 9% also why the 38min walk 38min just seems odd???

  27. #27
    Giantz11's Avatar
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    Quote Originally Posted by Flex2winny
    Wow...a bagel eh? I use rice cakes...much easier to digest imho. Does this illict as big of a insulin spike? meaning the (whey and rice cakes) is my 2nd to last meal with cottage chhese and peanuts or pistachios as my last meal before bed. Given this, is it safe to have my PF meal less than 2 hours later? With bed coming about 5 minutes after that? Sometimes it might be just a casein and flax shake. Depends on if I got cardio in the am.
    Thats fine.

  28. #28
    Giantz11's Avatar
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    Quote Originally Posted by steve0
    so what do you take down??? after workout for pwo?? also are you saying that just protein itself could create a insulin spike?

    I use Oats/Multi Grain Bagel, Whey, cottage cheese and sometimes some milk.

    Whey alone will illicit an insulin response yes, most foods do. It's not going to be a "spike" like dextrose or anything like that but you will have an isulin response.

  29. #29
    xtinaunasty's Avatar
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    will dextrose be couterproductive (vs a bagel or oats) while cutting? Cuz i had a scoop of whey and a couple pixie sticks after i worked out yesterday and...holy mother!! i dont think i had accountability for my life for about 5 mins i was so high.

  30. #30
    Giantz11's Avatar
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    Quote Originally Posted by xtinaunasty
    will dextrose be couterproductive (vs a bagel or oats) while cutting? Cuz i had a scoop of whey and a couple pixie sticks after i worked out yesterday and...holy mother!! i dont think i had accountability for my life for about 5 mins i was so high.
    Shouldn't be as long as you are in a deficit. So it'll be fine, I just prefer to choose something healthier.

  31. #31
    Flex2winny is offline Associate Member
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    GIANTZ - HOW DOES YOUR CURRENT DIET LOOK? whoops...sorry.......no caps.....

  32. #32
    Flex2winny is offline Associate Member
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    i've ben diced for over 2 years, but seriously weak.......losing the abs is going to keep me from this bulking and obtaining my goals......its been years since I missed ONE day of cardio and tomorrow will be the first, if I make it...

  33. #33
    Flex2winny is offline Associate Member
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    I put a ton of time into this diet, separating fats and carbs, you really don't hink it's enough cals?? Even with the cardio, it's a walk on the treadmill in the am at 12, 3.1 sped for a 1/2 hour. I sit all day in an office bro, then train at night. I was afraid it's TOO many cals for my activity level. What would you suggest? I've also switched from a casein shake at night to a huge cup of dry curd cottage cheese and a load of almonds, peanuts and pistachios. Just want holding me over. Need more? Quizznos?

    ORR...should I just keep everything the same as I did on a cut, but instead of cardio ed for 30-40 minutes, knock it down to 20-30 and see what what that does. Guess my question truly is, up the portions and keep the cardio the same? Keep the cals the same and decrease time of cardio? Reduce cardio to 4x max a week? OR, nix cardio and up the portions?

  34. #34
    Flex2winny is offline Associate Member
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    Quote Originally Posted by steve0
    this is a great post im sure it will help plenty o newbie's, i feel ya bruh on loosing the abbs i was totally ripped April-july, sittin pretty at 9% also why the 38min walk 38min just seems odd???
    I cant beat this damn disease....following the bulking diet to a frggn tee I have outline but losing weight....still keeping cardio every am at 430 and training at night but my cardio is just a laim warmup....its down to like 2.9mph for 35 minutes on a high incline....sweat and a stretch,,,,bet my hr is around 115......next step is to hold onto the handles and coast....I dropped my am oats from 3/4 cup of oats, to 1/2 cup of steel cut, becaue they are more dense and actually have more cals.....maybe I need fruits in every meal...a banana or apple, and maybe I need to lose the fat protein meals and go with carbs? I just hae this fear of losing abs......I see them fade one day (yes I check em out like a bd habit) and I cut calories.....i'm sick, I hate it.....but I also have natty low test (for a year now) and its prob from low cals and overtraining.....but I know so many other people that dont eat nearly as much as I do, maybe I need more cals? Just fear that more cals with low test with equal fat gain. I bet if I jump on 200mg of test and eq a week, I'll be able to eat and say f it since Ill know I got some test floating around, however it would be a waste since I should be about 20lbs heaveir maturally...someone help me, will pay! PM ME!

  35. #35
    chuck89gt5.0's Avatar
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    Dude I am cutting right now and my bulk up is coming soon, the only difference is my bulk is YUMMY......pizza,tacos,steaks,burgers yum!! Thats the real way to bulk!
    If its not dirty its not right!

  36. #36
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    Oh yeah and whats with the cardio while bulking?@!
    I can see doing cardio a couple times a week but thats it......

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