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I think this following thread is way overdue again. Over the past couple of weeks and months, I have seen countless threads from newbies complaining of not gaining the weight that they want while following an AAS cycle. This will also apply to those that are natural as well. This thread is not really intended to promote any 1 kind of eating or "bulking" regimine as gospel, but rather to give an example of how I eat personally as well as some others that I know personally. Hopefully it will help a few people in the process.
What I have noticed is that diet and food importance is seriously lacking from many AAS users on this board. People, FOOD IS THE MOST ANABOLIC SUBSTANCE(S) THAT WILL ENTER YOUR BODY! Weight gain will ultimately come down to calories consumed at the end of the day. For some, this will include calories slightly over or hugely over their normal maintenance intake. Everybody will respond differently. Some will prefer different ratios/percentages of macronutrients to fullfill their daily intake. I will tell you that through experience, and years of observations, getting overly anal on percentages while bulking will burn you out. Although having a rough estimate of your intake is important, it doesn't have to be 100% precise.
Some of you guys that follow a regimine like this:
Breakfast: Bagel with 2 eggs and a glass of milk.
Snacks: fruit/yogurt
Lunch: Chicken sandwich with a potatoe.
Snack: protein drink
PW drink: protein drink with some carbs
Dinner: Chicken breast/rice
bedtime: protein drink
Let me say that if you have reached your full genetic natural LBM max and AAS max, that you are not gonna grow very much on a plan like that. I know guys that eat more calories over 2 meals than what that type of plan counts for the whole day.
It should be noted that eating over your maintence intake will almost always net fat gain for most. However, fat gain should not be some evil phenomenon that needs to keep people from eating. It does happen. This can be controlled though. Obviously a 175-lb bodybuilder is not gonna want to eat 8,000Kcal/day as this will accumulate fat gain very quickly. I mean, lets use our head and be reasonable here. However, what I am trying to say here is that you do not have to be afraid to eat just because a little fat is accumulated.
Those who are not interested in gaining muscle gains to their max, obviously will not want to go overboard on calories. This will include those wanting to stay lean all year-'round and those not really wanting to gain too much weight or muscle for various lifestyle purposes. However, for hard-gainers and those who are constaly complaining that they are not gaining hardly anything while using AAS and working out, the following is a guide that I try to use personally.
This is not set in stone.
1.) 1.5-2.0 grams of protein per pound of LBM.
ex) Bodybuilder with ~200-lbs of lean body mass X 2.0 = 400grams of protein per day. This is equal to 1600kcals.
2.) 3.0-4.0 grams of carbohydrate per pound of LBM.
ex) ~200-lbs X 4.0 = 800grams. This is equaled to 3200kcals per day.
3.) Fat: I total up the fat from the foods above plus I will add in around 2 Tablespoons of Olive oil, Flax Oil, and some nuts or Natural Peanut Butter throughout the day.
Thats the basic plan that I will follow to ensure that I am getting in enough calories while "bulking" and wanting to take muscle and weight gain to the max. Again, others have found different ways that work for them. However, I make sure I get this amount in, then will add in or subtract carbohydrate calories to lower or higher amounts depending on my rate of fat and muscle gain.
As a note....remember that with muscle gain accumulation, you will have to also recalculate to new and higher calorie numbers. For example the 200-lb LBM bodybuilder before "bulking" might get up to 205-lbs of LBM, which would need to be recalculated to 205 X the 2.0 for protein and 3-4.0 for carbs. As an example...a 240-lb BB'r will not eat the same amount as a 260-lb BB'r with the same height and BF%, etc.
For protein, I will make sure that I am reaching my 1.5-2.0 limit mandatory. I don't really eat much over this amount most of the time, but if I do, then I do. I've bumped it up to as high as 4.0 grams per pound of bodyweight. However, I have not seen a tremendous difference in muscle mass weight gain after going over 2.0...in my own experience. Eating 4.0 grams per pound of LBM is really hard as well....to those that have tried it.
Now for protein, I also follow a similar plan as another fellow member on another board uses. Here is a copy and paste:
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Goliath:
"I do want to add, get ALL 22 aminos EVERY meal or snack. When you eat, you need all 22 because that is what your body needs to build muscle. When all 22 are not present, the body must form non-essential aminos from essential ones and that slows up the muscle building process which is what we are trying to avoid."
"Some favorite mass meal combos of mine:
1. Red meat + Chicken + Rice + Black Beans + Salad
2. Red meat + Chicken + Rice + Salad
3. Red meat + Rice + Black Beans + Salad
4. Chicken + Rice + Black Beans + Salad
Some of these meals have protein shakes added if necessary. I don't eat like this all the time... more sweet and regular potatoes and other things too but was giving a few examples of meal combos that make a HUGE difference when massing up."
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Now, I do not really get excessively anal on the 22 amino acids for every meal like my man above, but have found that it has in fact helped and works very well. Therefore, I try to get 2-4 of my meals with the above combos.
For Post-workout meals, I generally just mix 50-100grams of whey isolate with 50-100grams of a dextrose mix. Sometime i'll just mix powdered Gatorade into my whey drink (mixed with water). I've found that the Lemon-Lime flavor has less High Fructose Corn Syrup than the other flavors (ie fruit punch). I also like just buying my dextrose separate or maybe buying some Ultra Fuels.
Other things to keep in mind.....
As long as I at least get in the above ratios above, I will add in other foods if I am still hungry.
Also, if I want a ****in' cheeseburger or a fast food meal, i'll have it. I don't do this all the time, but while bulking, I am not gonna get to anal over saying "NO."
I base most of my meals around whole foods and "supplement" my meals or snacks with protein drinks if needed.
As long as you are not basing your whole day on protein drinks, they are very effective as replacements that can add in a lot of easy calories if you make your own.
Those having problems with getting in the calories might benefit more on eating proteins and carbs that are quick digesting as to not fill-up the gut for really long periods of time with lower GI carbs and slow digesting proteins.
Keep water intake high.
Okay.....i'm trying to make this a semi-quick read with some good info, so i'm gonna stop here.
Remember, do not be afraid to eat.
Only after your DIET & WEIGHT TRAINING are in order will you experience the full potential and power of AAS. Thus, I do not recommend anybody compensate AAS use for poor eating and training flaws. Really, why waste your time and money????
That being said, only after you have diet and training in order...BUMP up the AAS dosages as needed.
....yes I do like large AAS doses, but I know they will not get you nowhere unless more important priorities are in order.
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