-
04-10-2006, 10:55 PM #1Junior Member
- Join Date
- May 2005
- Location
- Austin, TX
- Posts
- 66
Looking for some serious help and guidance
I have been on a bulk diet for the last 5 months (I went from 168 to 216). Gained some belly fat as you'll see. I gained some muscle size, but I am still dissapointed in my chest (it still looks awful to me even though I can throw up more then I could before). My goal is to get a slightly more bulkier version of what Ryan Reynolds looked like in Blade trinity. (http://ffmedia.ign.com/filmforce/ima...6030347806.jpg)
I posted about 7 various pics of where I am at right now (beware they may be disturbing to some ) http://www.angelfire.com/planet/bombastico/pics/
sample:
Basically, I am still unsure if I still need to continue bulking or switch to cutting or a go on a more leaner diet. To be honest I have not been doing any cardio because I'm afraid it will hinder my muscle gain. I will start doing cardio now. I lift 3x a week and I am going to start doing cardio 6x a week (on empty stomach, low impact walking for about 40 min) starting tommorrow (is that too much? should I change it to 3x a week cardio?). Here is the new diet I will be trying (I changed very little from my bulking meal plan - i only changed the first meal from P/C to P/F). Here is what I got...
Meal #1
Whey Protein & Flax Oil (1.5 tablespoons)
435 cals, 48 pro, 6 carb, 23 fat
Meal #2
Whey Protien, Oats (1 cup) & 1 Banana
640 cals, 58 pro, 84 carb, 12 fat
Meal #3
Chicken Breast (5 oz), Whole Wheat Pasta (1 cup), Light Sauce & 2 slices Whole Wheat Bread
710 cals, 57 pro, 88 carb, 11 fat
-lift weights-
Meal #4
Whey Protein & Sweet Tarts
555 cals, 48 pro, 80 carb, 2 fat
Meal #5
Steak (6 oz) & Rice
730 cals, 57 pro, 63 carb, 25 fat
Meal #6
Cottage Cheese (1.5 cups) & Peanut Butter (3 tablespoons)
555 cals, 54 pro, 18 carb, 27 fat
Meal #7
Casein Protien & Flax Oil (1.5 tablespoons)
485 cals, 52 pro, 6 carb, 27 fat
4110 cals, 374 pro, 345 carb, 127 fat
And on my 3 non-lifting days I substitute Whey & 5 Rice Cakes for Meal #5 and I obviously dont take the whey & tarts. Everything else is the same.
So you've seen my hideous pics, know my goal and see my meal plan. What should I change or do to get me on the right track to what I want to accomplish?
thanks guys!
-
04-10-2006, 11:46 PM #2Anabolic Member
- Join Date
- Dec 2004
- Posts
- 2,207
man you need to do some research but that diet is incredibly high in cals....especially if your trying to lose weight. im 208 at about 15-16% and im eating 3200 cals....thats a bulking diet to me i'd do more research. jmo
-
04-11-2006, 03:43 AM #3
Read the cutting sticky ontop of this forum. WAY to much kcal. Going by your weight alone you should consume no more than 2500kcal as a start.
You can get rid of half the carbs and half the fat without problem and 374grams of protein is probably overkill. Lower it to around 300 grams.
Meal 5 needs to go since it combines plenty of fat with carbs.
You should do cardio every day. If you only walk I would suggest 1,5 hours each day since its a very low burning activity.
-
04-11-2006, 08:43 AM #4Junior Member
- Join Date
- May 2005
- Location
- Austin, TX
- Posts
- 66
Its high in cals because this is a bulking diet (my goal was to get to 230 and then start cutting). So you're suggesting I start cutting now, right?
Last edited by bombastico; 04-11-2006 at 08:50 AM.
-
04-11-2006, 09:15 AM #5
from your first post it sounds like you want to start trimming down right now??
Id say you should start cutting now. You have already gained alot of weight. Time to trim down and enjoy the gains
-
04-11-2006, 09:37 AM #6Junior Member
- Join Date
- May 2005
- Location
- Austin, TX
- Posts
- 66
This may sound dumb on my part, but the reason I was hesitant to start cutting is because it doesnt even look like I have much muscle :P (check the pics) I don't want to be skinny cut, but have some size and I'm afraid i'll lose muscle. But you are the pro, so I'll start cutting and see how that goes. I'll do cardio 6x a week but I can only do it for 45 min brisk walking at 75-80% HR. Here is my modified diet. tell me what you think:
Meal #1
Whey Protein & Flax Oil (1 tablespoon)
370 cals, 48 pro, 6 carbs, 16 fat
Meal #2
Whey Protien, Oats (1/2 cup) & 1/2 Banana
440 cals, 52 pro, 44 carbs, 8 fat
Meal #3
Chicken Breast (5 oz), Whole Wheat Penne Pasta (1 cup) & Light Sauce
570 cals, 51 pro, 64 carbs, 9 fat
Meal PWO
Whey Protein & Sweet Tarts
555 cals, 48 pro, 80 carbs, 2
Meal #4
Brown Rice (1/2 cup) & Chicken Breast (6 oz)
430 cals, 52 pro, 42 carbs, 5 fat
Meal #5
Cottage Cheese (1 1/2 cups) & Peanut Butter (2 tablespoons)
450 cals, 50 pro, 15 carbs, 19 fat
Meal #6
Casein Protien & Flax Oil (1 tablespoon)
420 cals, 52 pro, 6 carbs, 20 fat
TOT: 3235 cals, 353 pro, 257 carbs, 79 fat
And on non-lifting days I will change meals 4 & 5 to:
Meal #4
Whey Protein & Rice Cakes (5 whole)
490 cals, 53 pro, 61 carbs, 2 fat
Meal #5
Steak (6 oz), Mozarella Cheese (1/4 cup) & Veggies
460 cals, 54 pro, 0 carbs, 20 fat
TOT: 2765 cals, 310 pro, 181 carbs, 75 fat
thanks again! i owe alot to this forum... you dont even want to see pics of me from years ago!
-
04-11-2006, 09:52 AM #7
the thing about cutting is that the more fat you lose the bigger you look. Trust me there comes a point where you stop gaining muscle and just continue to gain fat when bulking for to long.
Im far from a pro on diets but I think you will enjoy beeing fit. Building muscles can not be rushed. 48 ibs of weightgain is one hell of a gain!
Originally Posted by bombastico
Lets se what the other people here think.
Do you have a high or low metabolism??
-
04-11-2006, 12:02 PM #8Junior Member
- Join Date
- May 2005
- Location
- Austin, TX
- Posts
- 66
Sweet tarts is basically dextrose candy. I read from some pros here that its ok for PWO dex.
As far as my metabolism, to be honest I am not quite sure if its high or low.
-
04-11-2006, 04:40 PM #9Anabolic Member
- Join Date
- Dec 2004
- Posts
- 2,207
whats the point in bulking to 230 then cutting? thats just more work in the end cuz your putting on a significant amount of fat by doing so....i'd start cutting and slowly turn it into a lean bulk once u trim down. Extreme bulks arent the way to go slow and steady gains = much more quality
-
04-11-2006, 04:46 PM #10
I'd make meal one solid meal. No need for a shake there and flax does not slow the digestion of whey, so that meal will be quickly utilized, much faster than you would like.
"without your word you're a shell of a man" - Tupac
***Giants11 is a fictional character any advice given is purely for entertainment purposes, always consult a physician before taking any supplements, drugs or changing your diet.***
-
04-11-2006, 05:25 PM #11Junior Member
- Join Date
- May 2005
- Location
- Austin, TX
- Posts
- 66
Originally Posted by Giants11
-
04-12-2006, 04:56 AM #12
examples of good p/f meals
cottage chese
a steak
eggs
any meat and cheese
a burger without bun's
tuna and olive oil
chicken sallad with oil
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Blood test 1 week into test e...
05-29-2024, 12:38 PM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS