Help me get swole!

[Superswolz]

Male -age 29- weight-145, height 5'11

Ok guys so first things 1st, Ive been fat my whole life, 220+ for 15+ years finally tipping the scales at 235 until I decided to change to my life. 2 years ago I started hitting the gym 2- 3x a week and had no knowledge of proper diet, I managed to lose about 35 pounds due to all the cardio. Year 2 I wrapped my head around better nutrition, started my low fat, low carb high protein diet and results were outstanding. I kept that diet going, 11 months to date now and Ive lost another 55pounds this year and reaching 10% bf fir a total of 85-90 pounds lost in 2 years. Problem is now Im so damn tiny!!!! I went from a 42waist to a 28. My goal at 235 was 180 but when I got there I was still so flabby and high in bf% I knew I was no where close to being done. Now I look good without a shirt on but put some clothes on me and i look like a stick. So now Im trying to perfect my natty clean bulk and need your guys help. I want to make another post later with my results and show others what a proper bulking diet can result in, and stray away the tiny and the young from roids. I was once a fat 18 year old kid who tried deca and got no results, exept for limp dick, it only lasted about a month but felt like a lifetime. So I do have some questions.

My questions

1. If my workouts are late 7:15-9pm and I go to bed at 10:30-11, do you still believe in post workout high carb consumption that late in the night?
2. I know I need pro/fat meals incorporated in, so is there a best time for pro/fat like maybe before a workout?
3. I hear cassein may affect your insulin so does that mean if i take it before bed I should stay away from simple carbs in the morning, like fruit with my oatmeal?
4. should I ladder my calorie intake up by 200 calories a week or just go all out and start eating 3200 calories?

my bulking diet that need your help

Lost all my weight with a 1800 calorie diet, well we all know thats no where close to what we need, listening the info on the stickies my calorie intake should be around 3200
so with that in mind I came up with this

9:30 -Breakfast! 2 cups of oatmeal and 2 scoops of protein powder 460 calories-52p/5f/42c
11:15- snack, handful of cashews 160 calories 4p/13f/9c
1:30 Lunch! Chicken, brown rice, veggies, small 1 scoop shake drink 650 calories 53p/8f/49c
4 snack handful of cashews 160 calories 4p/13f/9c
6 Dinner and 1 hour before workout pro/fat meal no macros on this yet
as this is not part of my regul;ar diet but Im thinking some steak, avocado 650calories(assumption)
with some onions sounds delicious
6:45 pre workout ahake 1 scoop 125calories /24p/1.5f/2c
9 post workout shake 2 scoops, need help with carb intake so 250calories/48p/3f/4c
leaving post carb intake up to you guys
9:30 need help here as well pro only? pro fat? pro carb?
I wouldnt want fat as a source so close to a large carb intake right?
I feel like its too late for pro/ carb
I was thinking maybe a chix salad, thought?
11. some cassein maybe, been holding onto a tub for a while and 160calories25p/1.5f/10c
never really use it

Please help me perfect my new bulking phase!!!

[Superswolz]

before and after pics

[ShredMN]

Damn, Super! That is impressive! Keep up the hard work, you've done great thus far! As far as your diet goes, maybe stray away from using the protein powder as many times as you do and try to find a whole food substitute. Try throwing some ground bison in there. Generally about 92g protein in 1lb of ground bison meat. It tastes awesome too! And as an added bonus, it's high in Omega 3s.

[ShredMN]

Oh yeah, I could have answered another question of yours.
"If my workouts are late 7:15-9pm and I go to bed at 10:30-11, do you still believe in post workout high carb consumption that late in the night?"
First and foremost, I'd take into consideration how sensitive you are to carbs (can you eat a lot without putting on too much extra fat)
Second, I've read an interesting article lately that basically stated the time you eat carbs doesn't really matter, as long as it's around the time you workout (before and after).
For me, I eat carbs all day long, and I don't gain extra fat, but for others they could do the same and it would spell disaster. In my opinion though, it's essential to at least get some carbs in for your post workout meal.

Also can you post your current weight, and your body type chosen from the three possiblities below:
•Endomorphs- Slow metabolisms, usually store fat easier, large frame/large waist
•Ectomorphs- Fast metabolism, usually lose fat quicker, small frame/small waist
•Mesomorphs- Naturally fit, average metabolism, average frame/waist

[Superswolz]

today i weighed 147, body type, not sure since I was fat for what seems forever I would have said Endo,/ back then but now have a small waist though cause Im currently at a size 28, and I did burn the fat off really quickly but thats also because I raised my metabolism by eating small meals with protein throughout the day.

[ShredMN]

For a clean bulk, I would probably shoot for around 2200-2500 calories a day. For you, basically take your bodyweight (some use lean body mass) and multiply it by 15.

Here's a pretty indepth guide to clean bulking.

http://www.simplyshredded.com/bulking-guide.html

[ShredMN]

Of course, if you feel you aren't making gains quick enough (1-2lbs a week) you could bump it up to 3000 calories and assess your gains from there. Just be forewarned, the more calories you go over your maintenance by, the more likely you're going to be putting on more fat as well.

[Brohim]

Male -age 29- weight-145, height 5'11

Ok guys so first things 1st, Ive been fat my whole life, 220+ for 15+ years finally tipping the scales at 235 until I decided to change to my life. 2 years ago I started hitting the gym 2- 3x a week and had no knowledge of proper diet, I managed to lose about 35 pounds due to all the cardio. Year 2 I wrapped my head around better nutrition, started my low fat, low carb high protein diet and results were outstanding. I kept that diet going, 11 months to date now and Ive lost another 55pounds this year and reaching 10% bf fir a total of 85-90 pounds lost in 2 years. Problem is now Im so damn tiny!!!! I went from a 42waist to a 28. My goal at 235 was 180 but when I got there I was still so flabby and high in bf% I knew I was no where close to being done. Now I look good without a shirt on but put some clothes on me and i look like a stick. So now Im trying to perfect my natty clean bulk and need your guys help. I want to make another post later with my results and show others what a proper bulking diet can result in, and stray away the tiny and the young from roids. I was once a fat 18 year old kid who tried deca and got no results, exept for limp dick, it only lasted about a month but felt like a lifetime. So I do have some questions.

My questions



my bulking diet that need your help

Lost all my weight with a 1800 calorie diet, well we all know thats no where close to what we need, listening the info on the stickies my calorie intake should be around 3200
so with that in mind I came up with this

9:30 -Breakfast! 2 cups of oatmeal and 2 scoops of protein powder 460 calories-52p/5f/42c
11:15- snack, handful of cashews 160 calories 4p/13f/9c
1:30 Lunch! Chicken, brown rice, veggies, small 1 scoop shake drink 650 calories 53p/8f/49c
4 snack handful of cashews 160 calories 4p/13f/9c
6 Dinner and 1 hour before workout pro/fat meal no macros on this yet
as this is not part of my regul;ar diet but Im thinking some steak, avocado 650calories(assumption)
with some onions sounds delicious
6:45 pre workout ahake 1 scoop 125calories /24p/1.5f/2c
9 post workout shake 2 scoops, need help with carb intake so 250calories/48p/3f/4c
leaving post carb intake up to you guys
9:30 need help here as well pro only? pro fat? pro carb?
I wouldnt want fat as a source so close to a large carb intake right?
I feel like its too late for pro/ carb
I was thinking maybe a chix salad, thought?
11. some cassein maybe, been holding onto a tub for a while and 160calories25p/1.5f/10c
never really use it

Please help me perfect my new bulking phase!!!

First off, great job in your transformation. You are going to keep on working out and eating the same foods you are only going to eat more now and increase carb intake. You could try protein 35%/carbs40%/fats 25% Use fitday.com if you need help with counting calories.


1. If my workouts are late 7:15-9pm and I go to bed at 10:30-11, do you still believe in post workout high carb consumption that late in the night? sure after workout you need carbs to repair your muscles. doesn't matter what time as long as you hit your calorie intake for that day
2. I know I need pro/fat meals incorporated in, so is there a best time for pro/fat like maybe before a workout? before workout you need protein/carb meal. Try to eat the bulk of your carbs around your workout and for breakfast
3. I hear cassein may affect your insulin so does that mean if i take it before bed I should stay away from simple carbs in the morning, like fruit with my oatmeal? Stick with Whey protein, its cheaper and if you want to slow it down eat some fats with it
4. should I ladder my calorie intake up by 200 calories a week or just go all out and start eating 3200 calories? If you cut with 1800 I would start with 2400-2500 and see how your body reacts and adjust from there.

[Superswolz]

Thanks for the help , any one have any suggestions on my macros?

[digsy1983]

Good work wolz! The macros is better chosen by you really and how well you handle carbs and fats. 40/40/20 is a popular bulking macros split, but any macros split you choose you may have to tweak it a bit it you feel progress isn't coking along or you feel your gaining too much fat.
Be prepared to gain a bit of extra bodyfat aswel whike bulking.

I'm currently cutting and have been for a while, but plan on bulking when I achieve a low BF%. I'm planning on doing a 2 month bulk 1 month cut until I get to where I want to be. Just so I'm not piling BF back on.


Could be a good plan, as you mentioned to step up your calories bit by bit. You may get good results at 2800 cals and not need to go higher. No.point eating unnecessary cals.

As for eating carbs later in the day, if your glycogen stores have been depleted or well drained all the carbs you eat (not excessive) will go to filling your glycogen stores back up rather than being turned to fat. (look into glycogen stores, defo worth knowing about!)

[Superswolz]

Ok.so I get that I need the carbs for my pwo shake but any reccomendations on a how much since its before bed. Just figuratively speaking what works for most, and should those carbs come from fruits?

[>Good Luck<]

Ok.so I get that I need the carbs for my pwo shake but any reccomendations on a how much since its before bed. Just figuratively speaking what works for most, and should those carbs come from fruits?

If you take a PWO shake of protein powder try adding 1 cup of dry oats in the blender with it. I use rolled oats- wheat free , and it adds 64g of good clean carbs, 14g protein and 7g fat. I find it a little hard to drink if I don't add a banana or some natty pb to make it thicker and float the oats. I also blend it for a while so the oats get as small as possible and drink down smoothly.

Instead of worrying about the time u eat your food, I would focus on making sure you're always eating quality food because that makes more of a difference IMO. heck, some guys wake up in the middle of the night to have another shake

Anyways, just my .02

Good luck