Hi all need some info if u can

[D6810]

I'm 5-10 160 12% bf want to bulk I'm eating roughly 4000-4500 calories a day. Do strenuous labor for work ... Lift 2-3 times a week ..... Rest well... Gains are slow but solid... Want info on a good bulking strategy

[austinite]

I'm 5-10 160 12% bf want to bulk I'm eating roughly 4000-4500 calories a day. Do strenuous labor for work ... Lift 2-3 times a week ..... Rest well... Gains are slow but solid... Want info on a good bulking strategy

I don't see how you're eating 4500 calories and not gaining. Where do you have your TDEE at?

[D6810]

What is tdee and I am gaining but slow I burn most of the calories at work

[austinite]

What is tdee and I am gaining but slow I burn most of the calories at work

Total daily energy expenditure.

What are you basing your caloric intake on?

[D6810]

I am consuming 4 eggs - 3 pieses of toast - glass of milk glass of oj ----800 cals
A sandwich and Greek yogurt for lunch roughly 800
Dinner a steak or chicken and potato plus veggies Half to 3/4 gal whole milk.
Drinking water all day multi vitami fish oil biotin for vitamins Tdee---- huge---- lift concrete forms all day that keeps my bf low

[austinite]

I am consuming 4 eggs - 3 pieses of toast - glass of milk glass of oj ----800 cals
A sandwich and Greek yogurt for lunch roughly 800
Dinner a steak or chicken and potato plus veggies Half to 3/4 gal whole milk.
Drinking water all day multi vitami fish oil biotin for vitamins Tdee---- huge---- lift concrete forms all day that keeps my bf low

Ok. Let me see if I can get a nutritionist in here. Something isn't right, and it's absolutely not lack of steroids .

[fit2bOld]

Head to the nutrition section I could eat all that by 2:00 pm and have 2 more meals after. The bread in the sandwich and 3 pieces of toast need to be changed out to a better quality carb.

[D6810]

K so what I'm considering is a D cycle is my intake sufficient to support that and what should I be using for carbs

[austinite]

K so what I'm considering is a D cycle is my intake sufficient to support that and what should I be using for carbs

whats a D cycle?

[D6810]

Dbol

[austinite]

I don't think so, brother. That will crush you if you run it alone.

[D6810]

What do u mean crush?

[austinite]

What do u mean crush?

ok...

1. You're too light anyway. You don't have a good base to build off of.
2. No steroids should ever be used without testosterone to replace your natural production that will be halted.
3. You need an aromatase inhibitor on cycle.
4. You need hCG on cycle to prevent testicular atrophy, maintain function in the testes and speed up recovery.
5. You need to perform post cycle therapy to better your chances of a full recovery.

All this equates to "you're not ready". I know it's not what you want to hear, but this is what I would do at this stage:

1. Have the pro's in the nutrition section evaluate your diet.
2. Implement what they suggest so that you can maximize your potential naturally for now.
3. While you're learning to eat properly, research first time cycles.

Once you have a full and complete cycle for proposal, we'll critique it for you. However, rest assured that you will get a lot of focus from members regarding your diet. Something is wrong with your diet. One of the most important factors that most people ignore is food. The assumption that steroids alone will add weight is the biggest myth known to man. If you're not able to gain weight without steroids, you will not gain an ounce with steroids. Certainly not muscle mass. Just water retention. With or without steroids, your muscle need to be fed to grow. You don't feed them right they won't grow.

Steroids merely amplify the effects of your diet. They're not magic.

[Back In Black]

Almost all worthwhile gains are made slowly. Can you define how many lbs you gained in the last year and how much of it is lean muscle tissue?

I'd like to see your meals broken down more too. What is in the sandwich, how many slices of bread etc It doesn't look like 4000 cals from what you are explaining.

Why do you only eat 3 times a day?

[austinite]

Almost all worthwhile gains are made slowly. Can you define how many lbs you gained in the last year and how much of it is lean muscle tissue?

I'd like to see your meals broken down more too. What is in the sandwich, how many slices of bread etc It doesn't look like 4000 cals from what you are explaining.

Why do you only eat 3 times a day?

I was hoping you'd pop in.

OP, you're in better hands now, allow BIB to critique your diet. Good luck.

[D6810]

I eat 3 times a day due to work schedule... After work around 5:00 or so is my real feeding time.. I eat constantly till bed around 8:30 9:00 ( wake up a few times to piss the milk out) in the last year I've gained 5 pounds all lean muscle. My lunch varies from sandwich to sandwich ..... Roast beef mainly ... Some days I bring grilled chicken from the night before ... I'm fairly certain I
Around 4000 cals I use milk to make up for the limited feeding time I have..

[D6810]

I eat 3 times a day due to work schedule after 5 is when I can do most of my feeding. I'm fairly certian I'm around 4000 cals. I use milk to make up for limited feeding time. I eat consistently till 8:30 or so when I go to sleep. I have gained 5 pounds of lean muscle in the last year.

[D6810]

Thought first post was deleated and sent 2..... Whoops

[Back In Black]

So you can eat breakfast at home.

Lunch at work?

Something in your car for pre training straight after work?

Post workout shake of oats and whey?

Then dinner/last meal?

So, can you eat 5 times a day during the week and more on weekends?

I'd still like to know the macro's for your typical day.

[fit2bOld]

I eat 3 times a day due to work schedule after 5 is when I can do most of my feeding. I'm fairly certian I'm around 4000 cals. I use milk to make up for limited feeding time. I eat consistently till 8:30 or so when I go to sleep. I have gained 5 pounds of lean muscle in the last year.

This is what's holding you back. 5 lbs in a year of lean muscle is good.
The picture you provided shows it's lean. Dbol will only end up in the toilet and those gains are quickly lost.
Lean chicken/meat and complex carbs and fats in a proper balance will pack on the extra muscle your looking for. The guys in the nutrition section can help out. GBrice or 405.
If you want to be 200+ you have to eat like it. Milk is not a substitute for food

[D6810]

I hate to say it ..... I'm not to sure what macros are....

[Back In Black]

Macronutrients

Carbohydrates
Protein
Fat

How much of each?

[D6810]

That's going to take some figuring let me check the labels on the stuff in the fridge .... How much protien in a 16 oz steak I eat one almost every night?

[Back In Black]

If there are no labels use myfitnesspal.

[D6810]

K so as best as I come up with


Carbs-400
Fat-182
Protien- 305

[austinite]

^ yeah, that would be 4500 cals. 1600+ from fats....

[D6810]

What are yours?

[D6810]

The fat comes from the milk and beef but with my job I can handle the fat

[Back In Black]

The downside to all that fat is that the majority of it is saturated fat. I'd be inclined t o swap your milk for a semi or full skim and lose 80g of those fats. You can make the difference up in carbs, take them up to 600 or more and see where you go from there. If you haven't gained after a week, add another 100g carbs.

If you struggle to consume that many extra carbs then you can powder up some oats and drink them. Eat cereal, whatever you find easy to eat without filling you up too much.

You don't need to up your protein IMO, just play with the carbs and fat ratio and see what happens.

[D6810]

K thanks for the info I will try your advice with the carbs... I can not stand skim milk ... So will continue with whole milk... I will reply with gains later in the week... Thanks once again

[Back In Black]

You should try and get used to lower fat milk. All that saturated fat is bad for you.

Let us know how you get on

[D6810]

Yuck!!!!! Lol... So I present u with another question is there such a thing as over doing it in the gym.... I don't know what kind of work u do but is there such a thing as too much if I provide the right nutrition to my muscle?

[Back In Black]

Kind of, but you'd need to be more specific about what you do in the gym. Can you detail your workouts?

[D6810]

Warm up... Push ups... 106 reps in one minute as of this morning
Bench 3 sets 10 reps
Curl 3 sets 10 reps
Upper
Lower
Squat 3 sets 6 reps
Hamstring curls 3 sets 6 reps
Leg extensions 3 sets 10 reps
I alternate upper and lower body

[Back In Black]

Is that it?

[D6810]

Yup ....

[D6810]

I use a bench at home

[Back In Black]

Well, you definitely shouldn't be OVERtrained.

No back work? No shoulder work? No tricep work?

[D6810]

I repetitively lift concrete forms all day 40-100 pounds

[gixxerboy1]

I repetitively lift concrete forms all day 40-100 pounds

then taking d-bol would probably make that impossible to do, because of the pumps