My CUT to BULK Log......

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10-02-2005, 05:39 AM
Flex2winny

My CUT to BULK Log......

Well, 1st of October I said I'd break away from this long ass cut, so here it is. Right now I am 6'2.5 and 180lbs. Sitting around 7-8%bf from a solid 230lbs and 12%bf 3-4 years ago (college football days). Abs are pretty diced in the am and after training, which I never had before (so it will be depressing to lose them). Cardio is 7 days a week, empty stomach, incline walk for 38 minutes. Training is 6x a week, 1bp ed.

TO CUT (every morning)
4:30am
38 min incline walk, highest grade, 3.1,3.2,3.3 then 4.0 speed)
6:00am
3/4 cup rolled oats
6-8 egg whites
sprinkle of whey and 3-4 splendas

930
1 cup (250g) dry curd cottage cheese with some oat bran spinkled on top
10-15 shelled peanuts and 1tb of peanut butter
little carb sense skim, coffee and splenda.

12:30
HUGE salad with tons of veggies
6 oz chicken and lean beef
1tb of udos
10 shelled peanuts or almonds

3:30
Whey and skim shake
1/2 cup oats

5:30
TRAIN

700
40g whey
2 rice cakes
1/2 cup quick oats

9:00
1 cup (250g) dry curd
15-20 almonds or peanuts

9:30 BED

TO BULK -
Cardio on Sunday afternoon, Tues/Thurs Morning, Friday afternoon (spin)
38 min incline walk, highest grade, 3.1,3.2,3.3 then 4.0 speed)

6:00am
1 cup rolled oats
6-8 egg whites
sprinkle of whey and 3-4 splendas
(MIGHT SWITCH OATS TO GRANOLA (ORGANIC 0 SUGAR) OR WHOLE WHEAT BAGEL. THOUGHTS?

930
1 cup (250g) dry curd cottage cheese with some oat bran spinkled on top
10-15 shelled peanuts and 1tb of peanut butter OR
LEAN MATRIX SHAKE OR MYOPLEX MASS SHAKE (8/40/40)
little carb sense skim, coffee and splenda.

12:30
HUGE salad with tons of veggies
6 oz chicken AND BEEF
10 shelled peanuts
1 CUP BROWN RICE OR 2-4 PIECES OF WHOLE WHEAT

3:30
2 WHOLE WHEAT BAGES WITH CHICKEN OR TUNA OR 4 PIECES WHOLE WHEAT

600
TRAIN

715
WHEY/DEX

745-8
TUNA CHICK OR EGG WHITES
CUP BROWN RICE, VEGGIES

9:00
THICK CASEIN SHAKE WITH SKIM AND SPLENDA

1000
BED
10-02-2005, 11:33 AM
smokethedays

Quote:

Originally Posted by Flex2winny

Well, 1st of October I said I'd break away from this long ass cut, so here it is. Right now I am 6'2.5 and 180lbs. Sitting around 7-8%bf from a solid 230lbs and 12%bf 3-4 years ago (college football days). Abs are pretty diced in the am and after training, which I never had before (so it will be depressing to lose them). Cardio is 7 days a week, empty stomach, incline walk for 38 minutes. Training is 6x a week, 1bp ed.

TO CUT (every morning)
4:30am
38 min incline walk, highest grade, 3.1,3.2,3.3 then 4.0 speed)
6:00am
3/4 cup rolled oats
6-8 egg whites
sprinkle of whey and 3-4 splendas

930
1 cup (250g) dry curd cottage cheese with some oat bran spinkled on top
10-15 shelled peanuts and 1tb of peanut butter
little carb sense skim, coffee and splenda.

12:30
HUGE salad with tons of veggies
6 oz chicken and lean beef
1tb of udos
10 shelled peanuts or almonds

3:30
Whey and skim shake
1/2 cup oats

5:30
TRAIN

700
40g whey
2 rice cakes
1/2 cup quick oats

9:00
1 cup (250g) dry curd
15-20 almonds or peanuts

9:30 BED

TO BULK -
Cardio on Sunday afternoon, Tues/Thurs Morning, Friday afternoon (spin)
38 min incline walk, highest grade, 3.1,3.2,3.3 then 4.0 speed)

6:00am
1 cup rolled oats
6-8 egg whites
sprinkle of whey and 3-4 splendas
(MIGHT SWITCH OATS TO GRANOLA (ORGANIC 0 SUGAR) OR WHOLE WHEAT BAGEL. THOUGHTS?

930
1 cup (250g) dry curd cottage cheese with some oat bran spinkled on top
10-15 shelled peanuts and 1tb of peanut butter OR
LEAN MATRIX SHAKE OR MYOPLEX MASS SHAKE (8/40/40)
little carb sense skim, coffee and splenda.

12:30
HUGE salad with tons of veggies
6 oz chicken AND BEEF
10 shelled peanuts
1 CUP BROWN RICE OR 2-4 PIECES OF WHOLE WHEAT

3:30
2 WHOLE WHEAT BAGES WITH CHICKEN OR TUNA OR 4 PIECES WHOLE WHEAT

600
TRAIN

715
WHEY/DEX

745-8
TUNA CHICK OR EGG WHITES
CUP BROWN RICE, VEGGIES

9:00
THICK CASEIN SHAKE WITH SKIM AND SPLENDA

1000
BED

sounds good as a line out, but u should raise the amount of protein.
10-02-2005, 11:43 AM
xtinaunasty

why dont you have a whey/dex shake when you cut? do you eat whole food carbs cuz it keeps you full longer or is dex not good for cutting?
10-02-2005, 12:30 PM
G-Force

you should always have whey/dex PWO regardless of cutting or bulking

just have a larger amount when bulking
10-02-2005, 12:49 PM
Giantz11

Quote:

Originally Posted by G-Force

you should always have whey/dex PWO regardless of cutting or bulking

just have a larger amount when bulking

Not everyone believes this to be true :wg:
10-02-2005, 01:44 PM
G-Force

Quote:

Originally Posted by Giantz11

Not everyone believes this to be true :wg:

:liar:
10-02-2005, 02:05 PM
Giantz11

Quote:

Originally Posted by G-Force

:liar:

I don't use Dex. :aaGreen22
10-02-2005, 02:56 PM
steve0

me either
10-02-2005, 03:30 PM
xtinaunasty

me either because i always thought it was for bulking...isnt it just pure sugar? how would that help you loose fat?
10-02-2005, 04:00 PM
G-Force

Quote:

Originally Posted by Giantz11

I don't use Dex. :aaGreen22

what do u use then? honey?
10-02-2005, 04:01 PM
G-Force

Quote:

Originally Posted by xtinaunasty

me either because i always thought it was for bulking...isnt it just pure sugar? how would that help you loose fat?

you need it to replenish lost muscle glycogen during anaerobic exercise

its the only time of day your body actually requires high glycemic carbs
10-02-2005, 04:08 PM
xtinaunasty

mmmm.....sugar. im gonna go workout.
10-02-2005, 04:57 PM
niXon)(

lol, pwo shake also helps reduce cortisol levels because they're rasied after strenuous activity.
10-02-2005, 06:04 PM
Flex2winny

diet is ok though?
10-02-2005, 06:53 PM
Giantz11

Quote:

Originally Posted by Flex2winny

diet is ok though?

Looks good, just make sure you're getting enough cals.
10-02-2005, 06:56 PM
Giantz11

Quote:

Originally Posted by G-Force

you need it to replenish lost muscle glycogen during anaerobic exercise

its the only time of day your body actually requires high glycemic carbs

You never require Hi Gi carbs, however they replenish lost muscle glycogen at a very fast rate. However weight training is more taxing on the ATP/CN system rather than glycogen. High Rep/Endurace training schemes are the most glycogen depleting.
10-02-2005, 06:57 PM
Giantz11

Quote:

Originally Posted by niXon)(

lol, pwo shake also helps reduce cortisol levels because they're rasied after strenuous activity.

Studies have shown that it takes only modest increases in plasma insulin to suppress any proteolysis.
10-02-2005, 06:59 PM
Giantz11

Quote:

Originally Posted by G-Force

what do u use then? honey?

I use Oats/Multi-Grain Bagel, Whey, some cottage cheese and sometimes milk.
10-02-2005, 07:08 PM
niXon)(

Quote:

Originally Posted by Giantz11

Studies have shown that it takes only modest increases in plasma insulin to suppress any proteolysis.

ok

it's still a good way to get extra kcals in, and, in my experience packs the muscle on you.

sure doesnt hurt is what i'm saying.
10-02-2005, 07:56 PM
xtinaunasty

Quote:

Originally Posted by Giantz11

Studies have shown that it takes only modest increases in plasma insulin to suppress any proteolysis.

alright giantz...us country folk dont git those big words.

but ill look it up :wg:
10-02-2005, 08:03 PM
steve0

i my self have never used dex nor do i know anyone personally that does, but i guess there is nothing wrong with giving it a try, for my self i just eat after i lift thats what i have always done and seems to work for me
10-03-2005, 04:27 AM
G-Force

Quote:

Originally Posted by steve0

i my self have never used dex nor do i know anyone personally that does, but i guess there is nothing wrong with giving it a try, for my self i just eat after i lift thats what i have always done and seems to work for me

try dex.

its cheap, easy to use and highly effective in the right doseages PWO
10-03-2005, 07:37 AM
Giantz11

Quote:

Originally Posted by xtinaunasty

alright giantz...us country folk dont git those big words.

but ill look it up :wg:

What I'm saying is Insulin's main mechanisim in protein synthesis Post Workout is it's role in stopping muscle breakdown (Proteolysis). Studies show it only takes a modest amount of insulin to do so. After working out you are exremely insulin sensitive meaning just about anything you eat aside from pure lard will illicit and insulin response sufficient enough to halt any proteolysis.
10-03-2005, 08:15 AM
steve0

Quote:

Originally Posted by Giantz11

What I'm saying is Insulin's main mechanisim in protein synthesis Post Workout is it's role in stopping muscle breakdown (Proteolysis). Studies show it only takes a modest amount of insulin to do so. After working out you are exremely insulin sensitive meaning just about anything you eat aside from pure lard will illicit and insulin response sufficient enough to halt any proteolysis.

so what do you take down??? after workout for pwo?? also are you saying that just protein itself could create a insulin spike?
10-03-2005, 08:16 AM
Flex2winny

Quote:

Originally Posted by Giantz11

I use Oats/Multi-Grain Bagel, Whey, some cottage cheese and sometimes milk.

Wow...a bagel eh? I use rice cakes...much easier to digest imho. Does this illict as big of a insulin spike? meaning the (whey and rice cakes) is my 2nd to last meal with cottage chhese and peanuts or pistachios as my last meal before bed. Given this, is it safe to have my PF meal less than 2 hours later? With bed coming about 5 minutes after that? Sometimes it might be just a casein and flax shake. Depends on if I got cardio in the am.
10-03-2005, 08:17 AM
steve0

Quote:

Originally Posted by Flex2winny

Well, 1st of October I said I'd break away from this long ass cut, so here it is. Right now I am 6'2.5 and 180lbs. Sitting around 7-8%bf from a solid 230lbs and 12%bf 3-4 years ago (college football days). Abs are pretty diced in the am and after training, which I never had before (so it will be depressing to lose them). Cardio is 7 days a week, empty stomach, incline walk for 38 minutes. Training is 6x a week, 1bp ed.

TO CUT (every morning)
4:30am
38 min incline walk, highest grade, 3.1,3.2,3.3 then 4.0 speed)
6:00am
3/4 cup rolled oats
6-8 egg whites
sprinkle of whey and 3-4 splendas

930
1 cup (250g) dry curd cottage cheese with some oat bran spinkled on top
10-15 shelled peanuts and 1tb of peanut butter
little carb sense skim, coffee and splenda.

12:30
HUGE salad with tons of veggies
6 oz chicken and lean beef
1tb of udos
10 shelled peanuts or almonds

3:30
Whey and skim shake
1/2 cup oats

5:30
TRAIN

700
40g whey
2 rice cakes
1/2 cup quick oats

9:00
1 cup (250g) dry curd
15-20 almonds or peanuts

9:30 BED

TO BULK -
Cardio on Sunday afternoon, Tues/Thurs Morning, Friday afternoon (spin)
38 min incline walk, highest grade, 3.1,3.2,3.3 then 4.0 speed)

6:00am
1 cup rolled oats
6-8 egg whites
sprinkle of whey and 3-4 splendas
(MIGHT SWITCH OATS TO GRANOLA (ORGANIC 0 SUGAR) OR WHOLE WHEAT BAGEL. THOUGHTS?

930
1 cup (250g) dry curd cottage cheese with some oat bran spinkled on top
10-15 shelled peanuts and 1tb of peanut butter OR
LEAN MATRIX SHAKE OR MYOPLEX MASS SHAKE (8/40/40)
little carb sense skim, coffee and splenda.

12:30
HUGE salad with tons of veggies
6 oz chicken AND BEEF
10 shelled peanuts
1 CUP BROWN RICE OR 2-4 PIECES OF WHOLE WHEAT

3:30
2 WHOLE WHEAT BAGES WITH CHICKEN OR TUNA OR 4 PIECES WHOLE WHEAT

600
TRAIN

715
WHEY/DEX

745-8
TUNA CHICK OR EGG WHITES
CUP BROWN RICE, VEGGIES

9:00
THICK CASEIN SHAKE WITH SKIM AND SPLENDA

1000
BED

this is a great post im sure it will help plenty o newbie's, i feel ya bruh on loosing the abbs i was totally ripped April-july, sittin pretty at 9% also why the 38min walk 38min just seems odd???
10-03-2005, 09:00 AM
Giantz11

Quote:

Originally Posted by Flex2winny

Wow...a bagel eh? I use rice cakes...much easier to digest imho. Does this illict as big of a insulin spike? meaning the (whey and rice cakes) is my 2nd to last meal with cottage chhese and peanuts or pistachios as my last meal before bed. Given this, is it safe to have my PF meal less than 2 hours later? With bed coming about 5 minutes after that? Sometimes it might be just a casein and flax shake. Depends on if I got cardio in the am.

Thats fine.
10-03-2005, 09:03 AM
Giantz11

Quote:

Originally Posted by steve0

so what do you take down??? after workout for pwo?? also are you saying that just protein itself could create a insulin spike?

I use Oats/Multi Grain Bagel, Whey, cottage cheese and sometimes some milk.

Whey alone will illicit an insulin response yes, most foods do. It's not going to be a "spike" like dextrose or anything like that but you will have an isulin response.
10-03-2005, 11:02 AM
xtinaunasty

will dextrose be couterproductive (vs a bagel or oats) while cutting? Cuz i had a scoop of whey and a couple pixie sticks after i worked out yesterday and...holy mother!! i dont think i had accountability for my life for about 5 mins i was so high.
10-03-2005, 11:08 AM
Giantz11

Quote:

Originally Posted by xtinaunasty

will dextrose be couterproductive (vs a bagel or oats) while cutting? Cuz i had a scoop of whey and a couple pixie sticks after i worked out yesterday and...holy mother!! i dont think i had accountability for my life for about 5 mins i was so high.

Shouldn't be as long as you are in a deficit. So it'll be fine, I just prefer to choose something healthier.
10-03-2005, 11:11 AM
Flex2winny

GIANTZ - HOW DOES YOUR CURRENT DIET LOOK? whoops...sorry.......no caps.....
10-03-2005, 11:15 AM
Flex2winny

i've ben diced for over 2 years, but seriously weak.......losing the abs is going to keep me from this bulking and obtaining my goals......its been years since I missed ONE day of cardio and tomorrow will be the first, if I make it...:)
10-03-2005, 07:39 PM
Flex2winny

I put a ton of time into this diet, separating fats and carbs, you really don't hink it's enough cals?? Even with the cardio, it's a walk on the treadmill in the am at 12, 3.1 sped for a 1/2 hour. I sit all day in an office bro, then train at night. I was afraid it's TOO many cals for my activity level. What would you suggest? I've also switched from a casein shake at night to a huge cup of dry curd cottage cheese and a load of almonds, peanuts and pistachios. Just want holding me over. Need more? Quizznos?

ORR...should I just keep everything the same as I did on a cut, but instead of cardio ed for 30-40 minutes, knock it down to 20-30 and see what what that does. Guess my question truly is, up the portions and keep the cardio the same? Keep the cals the same and decrease time of cardio? Reduce cardio to 4x max a week? OR, nix cardio and up the portions?
10-30-2005, 07:50 PM
Flex2winny

Quote:

Originally Posted by steve0

this is a great post im sure it will help plenty o newbie's, i feel ya bruh on loosing the abbs i was totally ripped April-july, sittin pretty at 9% also why the 38min walk 38min just seems odd???

I cant beat this damn disease....following the bulking diet to a frggn tee I have outline but losing weight....still keeping cardio every am at 430 and training at night but my cardio is just a laim warmup....its down to like 2.9mph for 35 minutes on a high incline....sweat and a stretch,,,,bet my hr is around 115......next step is to hold onto the handles and coast....I dropped my am oats from 3/4 cup of oats, to 1/2 cup of steel cut, becaue they are more dense and actually have more cals.....maybe I need fruits in every meal...a banana or apple, and maybe I need to lose the fat protein meals and go with carbs? I just hae this fear of losing abs......I see them fade one day (yes I check em out like a bd habit) and I cut calories.....i'm sick, I hate it.....but I also have natty low test (for a year now) and its prob from low cals and overtraining.....but I know so many other people that dont eat nearly as much as I do, maybe I need more cals? Just fear that more cals with low test with equal fat gain. I bet if I jump on 200mg of test and eq a week, I'll be able to eat and say f it since Ill know I got some test floating around, however it would be a waste since I should be about 20lbs heaveir maturally...someone help me, will pay! PM ME!
10-30-2005, 10:06 PM
chuck89gt5.0

Dude I am cutting right now and my bulk up is coming soon, the only difference is my bulk is YUMMY......pizza,tacos,steaks,burgers yum!! Thats the real way to bulk!
If its not dirty its not right!
10-30-2005, 10:08 PM
chuck89gt5.0

Oh yeah and whats with the cardio while bulking?@!
I can see doing cardio a couple times a week but thats it......