Final Bulk??? Input puhhhleeeze?

6'1....185 and about 9% bf. Low dose HRT for the end of the month (200mg test cyp) then adding eq, sus, and dbol for 10 weeks.

training will be 5x week, cardio MAX OF 2, probably on the weekends.

Diet is as follows: any help would be greatly appreciated.

7am -
1 C Egg Whites
1/3 Cup oat bran, 1/3 cup rolled oats -
1 cup of skim milk
1 whole banana instead
2 tbsp of natty peanut butter

930
half a small tub of dry curd cottage cheese - 225 grams
10 shelled peanuts 10 almonds
green tea
1/2 pb sandwhich on ww

noon
7oz chicken and lean beef
7oz yam
half of a large salad
1/2 pb sandwhich on whole wheat

300
1/2 cup oats
1 scoop whey
coffee - skim

500
TRAIN

PW shake on training days.....Dext/whey

730
1 cup egg whites
2 pieces of ww bread

900
CASEIN SHAKE WITH ALMONDS, CC, PEANUTS
or Muscle milk shae if I dont feel like eating taking to bed!
thanks bros

I would make the pre workout meal at about 4. Other than that, whats the macro breakdown, total cals?

truthfully, never counted a cal in my life....figured I adjust as we went........foods look decent?

Yeah for sure.

I'm bloatedddddddd........turning back....its cut time.

There seems to be alot of pb sandwiches! I would add some proper sources of protein pre-workout.

I would drop the skimmed milk and pb from meal one too. Maybe brown rice in your PPWO meal instead of bread?

WHy? WHole organic wheat bread..............comprable to rice, if not better.

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Originally Posted by Kurz

WHy? WHole organic wheat bread..............comprable to rice, if not better.

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Just trying to add abit of variety bro :lol:

and I appreciate that.....good info....I will switch it up, maybe white rice to PW....

you're no fan of pb sandwhichs eh? I'm up to 3 a day on top of my meals.....next is the 5 cases of detour bars i have.....!!!

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Originally Posted by Kurz

and I appreciate that.....good info....I will switch it up, maybe white rice to PW....

you're no fan of pb sandwhichs eh? I'm up to 3 a day on top of my meals.....next is the 5 cases of detour bars i have.....!!!

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I love peanut butter sandwiches :bbsmile: One of my favourites. I just don't like mixing my carbs and fats.

yep..careful with those pb sandwiches! I like brown rice ppwo..but wheats good enough I suppose.

pb and banana....tomorrow maybe ill have 4~

Whelp..3 weeks in, up 4lbs on a good day, but my abs are starting to fade....getting stronger, but depressed about the stomach.

Why would 4lbs make me lose definition?

6'2, 166 and I am worried about abs............what a wuss eh? Someone please beat me.......I shouldnt even consider turning back till I'm 200lbs, right?

Quote:

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Originally Posted by Kurz

6'2, 166 and I am worried about abs............what a wuss eh? Someone please beat me.......I shouldnt even consider turning back till I'm 200lbs, right?

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166!?!??! Mistype?

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Originally Posted by tretch187

166!?!??! Mistype?

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NOPE

why such a shocker?

look a lot bigger in ur avatar. Id hit up 200lbs yup.

i was a little shocked myself...you look a lil bigger in your avatar.

Anyway I have been reading your posts for a while and you've never been shy about eating it up, bulking right, etc. I think that is great! Of course you will lose your abs somewhere along the way, you are gaining a lot of weight. muscle and fat. Unless you want to bulk for a year and not lose your abs, I think you're on the right track. Besides, once you DO begin your cut, the weight will come off quite a bit easier. You will be both mentally and physically ready to cut at that point. Enjoy the bulk!

when you start adding in that gear wouldn't you want a lil more food ??? allthat test is gonna make you hungry and horny !!!!!!!

haha! great avatar steve0...as always

In my avat. I was close to 220....lol.............4 years ago. Cut hard (and wrong) lost strength size and an appetite restricting cals and carbs to get a six pack and train for a tri.

Now I am paying for it.....scared to lose the abs. Gear? I'm 168 as of yesterday at 6'2, and on 200mg a week of test enth due to low natty test.

I dont think I should hit a cycle until I'm at least 190, agreed?

Cut cardio down to 1-2x a week MAX, instead of 7 times a week..........

What does one do? Slam the cals? like I said, havent cheated in years, no fast food, ni pizza.....prob. 3 beers in 3 years........I can coach others but fail when applying it to myself........matter of fact, I think I've eaten the same meals for 3 years straight.

TODAY
3/4 CUP OATS
1 CUP EGG WHITES
SOME BERRIES
1/2 SCOOP WHEY AND COFFEE

HALF TUB DRY CURD
20-30 PEANUTS AND ALMONDS.......


2 MEALS DOWN.

in bold bro

Quote:

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Originally Posted by Kurz

cardio every morning if possible.. at a very LOW intensity like 60-65% MHR this is crucial for allowing you to eat INSANE QUANTIES and stay lean. and very good for heart for piling on weight is ruff on the ol'ticker
7am -
1 C Egg Whites
1/3 Cup oat bran, 1/3 cup rolled oats -
1 cup of skim milk
1 whole banana instead
2 tbsp of natty peanut butter

930
need another protein source maybe 1scoop whey or 5 eggwhite or something
half a small tub of dry curd cottage cheese - 225 grams
10 shelled peanuts 10 almonds
green tea
1/2 pb sandwhich on ww

noon
7oz chicken and lean beef
7oz yam
half of a large salad
1/2 pb sandwhich on whole wheat

300
1/2 cup oats
1 scoop whey
coffee - skim
good give it alteast 2hrs to digest, you want maximum blood in your muscles when you train and not in your gut for digestion. Caffiene only lasts 3hrs so drink the milk now and save the coffee for 45min preworkout and ONLY COFFEE with maybe some amino's. If u drink coffee at 3 ur gonna crash in midst of your training session. if you dont feel like your crashing its because you have grown acustome to the crash and u will notice quite a difference if u time your caffiene intake preworkout.

i strongly reccommend ALCAR, aminos, CEE, AAKG, and green tea 30-40min pre workout.


500
TRAIN

PW shake on training days.....Dext/whey

730
i would add 8-12oz of lactose free skim milk
1 cup egg whites
2 pieces of ww bread

900
get some Acacia Powder (its a fiber supplement that is VERY VERY EFFECTIVE AND HEALTHY)
CASEIN SHAKE WITH ALMONDS, CC, PEANUTS
or Muscle milk shae if I dont feel like eating taking to bed!
thanks bros

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im in a rush so might be hard to comprehend what im tryin to get across gotta run to class if you have any Q's POST EM UP later i will reply in detail all in all it looks good .. seperation of carbs and fats are only important when cutting for competition IMO

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Originally Posted by xtinaunasty

haha! great avatar steve0...as always

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i always try to keep it real

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Originally Posted by taiboxa

in bold bro


im in a rush so might be hard to comprehend what im tryin to get across gotta run to class if you have any Q's POST EM UP later i will reply in detail all in all it looks good .. seperation of carbs and fats are only important when cutting for competition IMO

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To be honest, the only real input you said was to do daily cardio (which is a backwards step in my goals, one that I've done for years, and frankly I need all the energy I can muster up being so light)...I walk my dog in the freezing snow for a mile each morning.....plenty.)

To add milk, which is ok, but i get enough dairy......

and to take 2 hours before my meal and training....which I do, but it's 1/2 cup of oats....it's about 40g max of carbs, i'm sure it's digested within an hour bro......

coming from a diet of 8,000 (which is an extreme IMHO), I do appreciate the help, but you gotta come harder than that!

Quote:

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Originally Posted by Kurz

Now I am paying for it.....scared to lose the abs. Gear? I'm 168 as of yesterday at 6'2, and on 200mg a week of test enth due to low natty test.

I dont think I should hit a cycle until I'm at least 190, agreed?

I think its a good idea to hold off for now...you have a lot of natural potential at your height/weight. I would try and hold off until at least 200, if not more.

Cut cardio down to 1-2x a week MAX, instead of 7 times a week..........

you could probably even get away with three days...as long as the intensity is low. i wouldnt go longer than 30mins though.

What does one do? Slam the cals? like I said, havent cheated in years, no fast food, ni pizza.....prob. 3 beers in 3 years........I can coach others but fail when applying it to myself........matter of fact, I think I've eaten the same meals for 3 years straight.

weren't you the one that started the "Cheat Day Thread"? I could swear you always talk about going to jack in the box, etc. :scratch: Is this someone else?

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Diet looks good so far, but I hope you DO cheat every couple days. Just think. you eat probably 42-56 clean meals per week. 1 or 2 cheat meals isn't going to make or break you. Cheat while you can, cuz CUTTING SUCKS!!

Quote:

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Originally Posted by Kurz

To be honest, the only real input you said was to do daily cardio (which is a backwards step in my goals, one that I've done for years, and frankly I need all the energy I can muster up being so light)...I walk my dog in the freezing snow for a mile each morning.....plenty.)

To add milk, which is ok, but i get enough dairy......

and to take 2 hours before my meal and training....which I do, but it's 1/2 cup of oats....it's about 40g max of carbs, i'm sure it's digested within an hour bro......

coming from a diet of 8,000 (which is an extreme IMHO), I do appreciate the help, but you gotta come harder than that!

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ok, you walk your dog.. thats great.. but a mile is like 10 min >< say you do 30min in the morning and u burn 400 cals but u free up some fatty acids and help your stamina.. HOW hard do you think it is to replenish that 400 cals.. especially when almost ALL OF IT came from fatty reserves which is great since its not going to use ketone bodies for fuel?

dairy is not the point .. its the caesin protein im concerned about.. its very very beneficial and yes its noted that you take caesin protein pre bed as well but i was trying to suggest a simple p/c supplement that had a different break down time other than that of speedy ass eggwhites that you could add to that meal.. its looks TINY.

sure if i get time today i kan throw down all the food u plan to eat get a nutrtional break down for ya then find out what we need to add and where...

btw im not a big fan of salads when bulking they make you feel more full than you really are :(
probably be better off w/ some spiniche or green beans

oh and btw theres not much to critique as long as its working for you.. EVERYONE IS DIF.. now if its not working then yeah we need to break it down and find out WHY its not and HOW to fix it. other than that if ur growing as fast as you think you should be then PIMP !

Whelp I've done this diet for 3 weeks now, no cheat meals, nothing in substitute, just what it states. Off/cardio days I switch the last 3pm of oats to tuna. Scale has move 2-3lbs and I just feel more bloated. Think my cals are too low?

7am -
1 C Egg Whites
1/4 cup steel cut, 1/3 rolled dry measure -
1 cup of skim milk (low carb)
2 strawberries, 10 blueberries, 10 raszberries

930
half a small tub of dry curd cottage cheese - 225 grams
10 shelled peanuts 10 almonds
green tea

noon
7oz chicken and lean beef
7oz yam
half of a large salad


300
1/2 cup oats
1 scoop whey
coffee - skim

500
TRAIN

No shake
730
1 cup egg whites
2 pieces of ww bread

900
CASEIN SHAKE WITH ALMONDS, CC, PEANUTS
or Muscle milk shae if I dont feel like eating taking to bed!
thanks bros

someone said toss in 2-3 pb sandwhichs a day, good idea?
should I have a PW shake and then have oats and egg whites right before bed instead of my fats/protein shake?

I'm in bed by 9pm, training ends at 6:30pm....so I have time for two meals MAX!

bro the bloat is from the carbs .. u store 4grams of water per 1gram of glycogen plus your body is trying to maintain equilibrium in its osmotic pressure. usually from dextrose/milk/ and some breads/oats.

pb is a good fat not much for protein though... not fond of putting it on bread.. better put w/ whey to slow down the whey absorbtion

WHY no SHAKE?! especially when bulking.. LIFTING will induce a catabolic effect on the body best shunt that w/ some speedy carbs and very bio.av. protein i.e. whey or cooked eggwhites.

1hr after your pwo shake eat oats and whites.. thats perfect ppwo IMO and for better results throw in 2 glasses of milk for some casein and faster carbs this will help bring a lil ballance to ur last meal of the day and give ur body something to gnaw on while it rests.

brb tan time :D

WHY no pb sandwhich on TOP of my meals???? good extra cals, no? fat gain? I also have 5 cases of FREE Detour bars..should I use?

Training at 630pm - shake

meal at 730 of carbs and protein

and then a muscle milk shake at 9pm.....too many cals in a short period?

Quote:

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Originally Posted by Kurz

WHY no pb sandwhich on TOP of my meals???? good extra cals, no? fat gain? I also have 5 cases of FREE Detour bars..should I use?

Training at 630pm - shake

meal at 730 of carbs and protein

and then a muscle milk shake at 9pm.....too many cals in a short period?

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pb is fine just a but load of fat but as long as you are taking it w/ protein that has a complete amino profile such as whey or a good meat it will be fine.

that is alot of cals in a short time so u have 2 options.. make ur meal at 730 fairly large so that u can goto bed an hour later and be fine or eat a tiny meal right before bed of fat/pro..

So its prob better to have a meal post workout then a shake before bed.

Quote:

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Originally Posted by Kurz

So its prob better to have a meal post workout then a shake before bed.

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food always better than a shake except IMMEDIATE PWO

see my confusion!

Quote:

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Originally Posted by Kurz

see my confusion!

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it not confusing><

Quote:

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Originally Posted by taiboxa

food always better than a shake except IMMEDIATE PWO

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yep...