Critique Please.

[bigcwithane]

Okay I'm 5 10 175lbs. Anywhere from15%-20%bf

My goal is a clean bulk because i don't want to gain a lot of bodyfat, but I know I will gain some.


Currently I eat 2550cal a day 255g protein 255g carb 56g fat
Then every 5th day I double my calorie intake and macros

[the big 1]

Okay I'm 5 10 175lbs. Anywhere from15%-20%bf

My goal is a clean bulk because i don't want to gain a lot of bodyfat, but I know I will gain some.


Currently I eat 2550cal a day 255g protein 255g carb 56g fat
Then every 5th day I double my calorie intake and macros

Very vague discription of your diet, how bout writing out your food choices and how many meals you have a day....

[bigcwithane]

I eat lean meat ( chicken tuna salmon steak) complex carbs( old fashion oats yam brown rice whole grain bread) vegetables fruit and gnc wheyabolic pwo mixed with honey also eat Greek yogurt low fat cottage cheese and natty pb

[Damienm05]

http://forums.steroid.com/showthread.php?t=439139

read this and post your diet. we have nothing to critique.

[bigcwithane]

sample day 2550cal 255g protein, 255g carb, 56g fat

cal/fat/carbs/protein

9:00- 1.5 scoop gnc wheybolic
140/.5/3.5/30
9:30-breakfast
1 cup liquid egg whites
120/0/4/24
1/2 cup oats
145/2.5/25/6
1cup mixed berries
80/0/17/0
total-345/2.5/46/30
11:00- lift
12:30- PWO
3 scoops wheybolic
280/1/7/60
1 tbsp honey
60/0/17/0
total-340/1/25/60
1:30- lunch
2 peices ezeikel bread
160/1/30/8
1 can white tuna
140/4/0/26
1 tbsp light mayo
35/3.5/1/0
1 cup broccoli
30/0/6/2
total-365/8.5/37/36
4:30- mid lunch
6oz. Chicken breast
150/1/0/33
1 cup brown rice
170/1.5/36/4
1 cup broccoli
30/0/6/2
total-350/2.5/42/39
7:00-dinner
8oz. chicken breast
200/2/0/44
1 cup yam
180/1/42/2
1 cup mixed vegetables
35/o/6/1
total-415/3/48/47
9:30-dinner 2
5oz. salmon
200/9/0/28
2oz. avacado
90/8/5/1
1 cup broccoli
30/0/6/2
total-320/17/11/31
11:30-bedtime snack
1 cup lowfat cottage cheese
160/3/8/26
1 tbsp ground flaxseed
30/2/2/2
total-190/5/10/28

daily total-2465/40/253/301

this is just a sample my meals varry and i change the meats carbs and fats up but this is a sample of everyday than every 5th day i double my calories so everymeal is pretty much doubled

[Damienm05]

sample day 2550cal 255g protein, 255g carb, 56g fat

cal/fat/carbs/protein

9:00- 1.5 scoop gnc wheybolic
140/.5/3.5/30 Ok, getting some fast protein in right upon wake-up - nice.
9:30-breakfast
1 cup liquid egg whites
120/0/4/24
1/2 cup oats
145/2.5/25/6
1cup mixed berries
80/0/17/0
total-345/2.5/46/30 Good meal. Add a whole egg and use only rasp/strawberries due to the lower GI value and sugar content. Up the oats to 1 cup for pre-workout IMO.
11:00- lift
12:30- PWO
3 scoops wheybolic
280/1/7/60
1 tbsp honey
60/0/17/0
total-340/1/25/60 Replace the honey with a complex carb and add 5g creatine monohydrate. 1/2 cup of oats mixes right in.
1:30- lunch
2 peices ezeikel bread
160/1/30/8
1 can white tuna
140/4/0/26
1 tbsp light mayo
35/3.5/1/0
1 cup broccoli
30/0/6/2
total-365/8.5/37/36 Good but I'd swap with your next meal as that would be a better PPWO.
4:30- mid lunch
6oz. Chicken breast
150/1/0/33
1 cup brown rice
170/1.5/36/4
1 cup broccoli
30/0/6/2
total-350/2.5/42/39 Good but again, I'd have this as PPWO and tuna meal here.
7:00-dinner
8oz. chicken breast
200/2/0/44
1 cup yam
180/1/42/2
1 cup mixed vegetables
35/o/6/1
total-415/3/48/47 Good.
9:30-dinner 2
5oz. salmon
200/9/0/28
2oz. avacado
90/8/5/1
1 cup broccoli
30/0/6/2
total-320/17/11/31 Double up on the avocado.
11:30-bedtime snack
1 cup lowfat cottage cheese
160/3/8/26
1 tbsp ground flaxseed
30/2/2/2
total-190/5/10/28I'd do casein powder here ideally. Lower sodium, lower carbs (no sugar), more protein. If you must do cottage cheese, do whole milk variety since your fats are low and add 1 tblspn. of Natural PB. Meals that don't contain carbs need a healthy serving of fats to spare protein.

daily total-2465/40/253/301

this is just a sample my meals varry and i change the meats carbs and fats up but this is a sample of everyday than every 5th day i double my calories so everymeal is pretty much doubledI think it's silly to double your cals. I'd simply implement the above changes to get your fats up to 60g and carbs to 275 and run with that 7 days. If you double your cals every 5th day for the joy of it as a cheat day; simply implement one big cheat meal as your last of the day instead.

Thoughts in bold. Not bad at all. Fats must go up. Take omega-3 supps in pill form as well, maybe 8g/day.

[bigcwithane]

I do take omega supplement with three meals spaced out. I also take 5g creating postworkout but everything says to have simple carb with the postworkout shake so I use honey.also the mixed berries are raspberry blackberries blueberries and strawberries. The reason I double the intake is because I bought the book anabolic primor and that is the diet it says is good to gain lean mass and now to much fat. I just don't know how long I should follow it I've gained ten pounds since I started it but I feel like its more fat than muscle.

[bigcwithane]

Also I think I'm a bit carb sensitive and that might be why i think there is more of a fat gain because when I first started the surge diet from anabolic primor it said 2550 cal only 192g protein 318g carb and 56g fat

[Damienm05]

I do take omega supplement with three meals spaced out. I also take 5g creating postworkout but everything says to have simple carb with the postworkout shake so I use honey.also the mixed berries are raspberry blackberries blueberries and strawberries. The reason I double the intake is because I bought the book anabolic primor and that is the diet it says is good to gain lean mass and now to much fat. I just don't know how long I should follow it I've gained ten pounds since I started it but I feel like its more fat than muscle.

You're worried about gaining fat and you're consuming simple sugar PWO? Old BB literature may state that simple carbs are needed PWO but I assure you, they are not and that trend has largely died out. Stick to low GI carbs always, especially if you think you're sensitive. Then to further speed up fat loss, remove the yams at dinner and do pro/fat only from 5:00 PM on. Good luck.

[bigcwithane]

Well the thing is I'm not looking to get cut up or anything I'm trying to bulk, but I clean bulk and the anabolic primer book says on the 5th day consume more hi gi carbs which will help speed matabolism. Also someone on here in said that I am not consuming enough calories a day to bulk but I have gained 10lbs. In three weeks

[Damienm05]

Well the thing is I'm not looking to get cut up or anything I'm trying to bulk, but I clean bulk and the anabolic primer book says on the 5th day consume more hi gi carbs which will help speed matabolism. Also someone on here in said that I am not consuming enough calories a day to bulk but I have gained 10lbs. In three weeks

Yes, obviously your tdee is lower than u calculated. You can't blindly follow these programs and expect the same results as the genetically gifted. Watch these vids.

http://forums.steroid.com/showthread.php?t=439391

[bigcwithane]

Actually the tdee was higher than what I am eating. Also I understand everyone is different but I used 19% body fat and said I was moderate activity

[Damienm05]

Have you had yourself tested for hypothyroidism? Because if you're eating as listed above; you either have a thyroid disorder OR you're not measuring food properly OR FAR MORE LIKELY you need to come the fvck off this high GI 5000 calorie day asap because you're clearly storing new body fat from it. It's asinine. I'd understand a refeed of this nature on a keto diet but a clean bulk should be the same all 7 days of the week minus the occasional cheat meal every couple of weeks.

[Damienm05]

Do yourself a favor and implement my suggestions and eat like that every day. See how you feel after 2 weeks. Just my $.02

[bigcwithane]

I have had my thyroid stuff checked before because I used to weight 235 than I started eating healthy and dropped down to 150 than I had some stomach problems and didn't eat that much which might have messed up my metabolism? I'm not sure it just keeps confusing me. But when I had the stomach problem I had to get blood work once a week and my thyroid levels always seemed fine they said

[bigcwithane]

Okay so don't do the double cal meal than?

[Damienm05]

Okay so don't do the double cal meal than?

Hell no. But also, how long ago was that dramatic weight drop? You need to slowly up your cals after such a crash. Of course, if you've been eating normally for months since, you should be good. At least, not to the extent you'd be gaining fat on a 2400 cal diet while being active. It's likely the insulin spikes/ 2500 calorie surplus every 5th day. Also, even when bulking, 60 minutes of low intensity cardio 5 days a week is never a bad idea. it also gives you leeway for more clean cals in helping with recovery.

[bigcwithane]

i do cardio 3 days a week about 25-30min. i dropped to 150 in one year it was kind of dramatic but not much also when i started back into it i was only eat roughly 2000cal a day mostly all protein(i wasnt sure how to start bulking yet). so your saying stick to the surge diet shit with 2550 four days and 5100 the 5th day. i just dont wanna get fat again man. haha

[Damienm05]

i do cardio 3 days a week about 25-30min. i dropped to 150 in one year it was kind of dramatic but not much also when i started back into it i was only eat roughly 2000cal a day mostly all protein(i wasnt sure how to start bulking yet). so your saying stick to the surge diet shit with 2550 four days and 5100 the 5th day. i just dont wanna get fat again man. haha

No, no. I'm saying stick to the diet with the changes I made. (more carbs pre-workout, +20g fat, casein instead of cottage cheese, whatever else) and NO 5100 cal day. Just the way I critiqued it 7 days/wk. See what the results are after 2 weeks. I'm willing to bet it will be better.

NO 5100 cal every 5th day. NO.

[bigcwithane]

okay haha also i rechecked my tdee and it was 2471.92 with my weight at 180 and 19 percent body fat also i used slightly active

[Damienm05]

OK. I'd eat 300-500 above that with increased cardio and see what happens. I think you'll like the results.

[bigcwithane]

2660cal a day 255g protein 275gcarb 60gfat

wake and shake
1 1/2 scoop wheybolic

breakfast
1cup eggwhites
1 egg
1 cup oats
1 cup mixed berries

pwo
3 scoops wheybolic
1/2 cup oats

lunch
6oz. chicken breast
1 cup brown rice
1 cup broccoli

lunch2
8oz. chicken
1 cup yam
1 cup broccoli

dinner
2 slices ezeikel bread
1 can tuna
1 tbsp lite mayo
2 cups mized salad
1 tbsp olive oil and vinager

dinner2
5oz. samon
4oz avacado
1 cup broccoli

bedtime snack
1 scoop casein
1 tbsp natural pb
1 tbsp falxseed

sound good?

[Damienm05]

Looks great man. One thing though; I use wheybolic xtreme protein as well due to its unmatched quality however, I think 3 scoops as they instruct, is too much. 2 is fine and less hard on the wallet. But looks great.

[bigcwithane]

yeah i always thought that too because 60g of protein is kind of a lot for one sitting. also how long should i eat like this i want to be 200lbs with like 15% bf

[bigcwithane]

also how should i go with the cheat meal should i just eat a extra 300 cal that day of like some ice cream =]]]

[Damienm05]

also how should i go with the cheat meal should i just eat a extra 300 cal that day of like some ice cream =]]]

Yeah, as long as the cals aren't out of control and it's only one a week or 2 - anything is justifiable. Have a dessert or a steak/loaded baked potato at a restaurant or whatever really. Try to account for whatever cals by eating less in other meals to ensure you aren't eating way over. It's really not necessary to cheat at all when bulking however, if you REALLY wanna keep it lean.

[bigcwithane]

Also is it bad to eat out like restraunts I always order my stuff plain( no seasoning, butter ect.) It's just hard cause my family eats out and they get mad at me

[Damienm05]

Not bad if you do it right. You have to be very specific. I used to be a chef and I'll tell you a few secrets:

- Food cooks a lot easier if it's absolutely DRENCHED in oil before going on the grill or in the pan.
- Salad dressings thought to be healthy, like vinaigrettes, in restaurants are 1 part vinegar to 2 parts canola oil usually. So, they aren't a low-fat/low-cal alternative to the creamy ones. In addition, for example, my old raspberry-champagne vinaigrette had like 19g of sugar and came on a mixed greens salad with candied walnuts, dried cranberries, pickled red onions, goat cheese, and short-smoked salmon that was probably about 38% of your DV for sodium. The whole dish ran over 1000 calories. Point is: even salads aren't gonna be up to BB diet standards. At all.
- Vegetables make a great side-dish substitute but you need to tell them how to cook them. The standard will be steamed, then sauteed in a shit-ton of butter with some aromatics and Parmesan cheese or something. Not really healthy. Specify, steamed, plain.
- Complex carbs such as beans and lentils are sometimes available but always will be pre-cooked in bacon fat and sodium heavy stock.
- Some places like Friday's and other common chains certainly will have steamed brown rice available due to huge volume/range of customers.
- Such places also have protein quality on par with fast-food places. Usually shipped in frozen and full of nitrates and fillers. Your best bed is just a steak, piece of fish, or chicken breast - specify grilled, no oil, plain.

To recap a successful order that won't derail your diet, even a little bit:

"I'll have the blue cheese NY strip steak. Instead of the loaded baked potato, do you have steamed brown rice? And then, i see that comes with candied carrots and snap pea mousse - do you have steamed broccoli, just plain, no oil or anything? As for the blue cheese butter, may I just have some A1 sauce on the side?"

There you go. I assure you (as a bartender and former chef), waiters and chefs aren't bothered by this as long as you ask nicely. There are plenty of people who are rude and picky as fvck for no reason and they surely won't begrudge a polite, healthy looking person living a responsible lifestyle. Just leave 20% for adequate service. There's no reason to compromise your diet.

[bigcwithane]

Yeah that is what I always do

[bigcwithane]

How long should bulk I want to reach 200 lbs 12-15% bf