My bulking Diet update....3 months in

[Columbus]

I started this at 6'2, 150lbs and everly malnutrist.......scrawny and weak...overtrained and battling an eating disorder.....I have manged to semi beat the eating part and aside from dealing with the effects of severe a**ominal bloat and pain from the cals and shoc to the system, I am doing better. I am up to 166lbs today and maybe a 1% or 2 higher...abs are fading which I HATE, but screw it, I need to get healthy and strong.

I have been doing 20 minutes 7 days a week of am cardio....I think I need to skip it.....bad idea? It's a mild 3.0 walk at 12% incline because I sit in an office all day and feel the urge to do something prior to work but is it effecting my gains?

I am also wondering if I am too anal about my diet? At my size and youve seen my pics, should I just freaking eat and quit worry about micromanaging every crumb? I mean should I get in all my protein and then whatever else, just eat? Subways, good sandwhiches, etc.....arent gonna get me fat....

here she is, maybe you guys have some insight on how to finagle, do I need to eat more, more at differnt times, are my calories really that high????



Been on 125mg of cyp on Thursday – 125mg of Cyp on Sunday since mid august to assit my test level and allow me to eat more, I am not gonna try and stay on hrt so it's getting to be time to come off.....let me know your thoughts.


PROTEIN CARBS FAT
700AM
3/4 CUP OATS 4.5 40.5 4.5 225
(3/4 cup egg whites) 36 4 1 105
1SCOOP WHEY 22 4 2 150
1/2 CUP SKIM/COFFEE 4 1 0 50
66.5 70.5 8 611

10AM
1 CUP OATS 7 54 4.5 300
6oz chx brest

44 61 6.5 550

NOON
8OZ CHICKEN 51 0 8 370
1 cup brown rice cooked
LARGE SALAD, VEGIES--- 3 30 2 200


3PM
8OZ FLANK/SALMON or chicken 47 0 14 330



4PM
nitrobolic extrme bcaas pretrain

TRAIN 4:30-615

6:30
1 SCOOP WHEY 22 4 2 150
2 cups cold cereal

7:15
12 egg whites
1/2 cup dry oats

9pm
1 scoop casein



Training Schedule:

MONDAY – CHEST/abs
TUESDAY – HAMS, CALVES, ABS, FOREARM
WED – delts
THURSDAY – light quads, light chest, tris

FRIDAY – back/trps
SAT – arms
SUNDAY – quads/clvs

[mavsluva]

You need more fat in your diet. I would throw in some natty PB or some flaxseed oil in with your 3PM meal. Also, I would turn your pro/carb meal at 10AM into a pro/fat meal containing either natty PB or flax.

Too much training in my opinion. You're doing push type movements on Mon, Wed, and Thursday so your triceps are not nearly as rested as they need to be come Wed. and Thurs. Building size requires rest, and you're not getting near enough. Try something like this:

Mon: Chest, shoulders and triceps
Tuesday: Off or light cardio
Wednesday: Back and biceps
Thursday: Off
Friday: Legs
Saturday: Cardio
Sunday: Off

Remember, you're bulking so don't worry about hitting your abs. My gut always feels larger when I bulk, so the last thing that I want to do is build a**ominal muscle on top of fat!

Good luck!

[Columbus]

great suggestions and I agree i need more fats............however, reducing carbs isnt where I want to be either...I know they are too low as it is alreay...

[IBdmfkr]

List macros.

[Columbus]

3300
350
275
116
Pcf

[Columbus]

BROWN RICE just as good as oats for a carb source?? I know I could eat more if i nix the oats and drop all sf products, ie. gum, splenda...etc...fing p my stomach big time!

[perfectbeast2001]

IMO you need to eat more. I could start cutting with what your eating. And your training totally sucks. You will NEVER grow unless you learn to rest. Rest is probably more important than the training. If I ate what you eat and trained 7 days a week I would get very small and probably very sick too.

[Columbus]

wow........

[Columbus]

what part of the diet would u edit?

[perfectbeast2001]

I would add more of the same to every meal listed and I would add some *****s to the pro/fat meal and the casein.

[Columbus]

lol ok...

[perfectbeast2001]

o m e g a s that was!

[Columbus]

Instead of saying eat more, could you help me out and actually edit for your liking? Keeping in mind although I am small and frail now, I was a fat kid.....also, on my rest days, I was thinking of another HIIT pm after work cardio session or walk.....what do you reccomend?

[mavsluva]

Haven't we all made our recommendations to you? Referring to the posts below.

http://forums.steroid.com/showthread...light=Columbus
http://forums.steroid.com/showthread...light=Columbus

It's up to you now. You can't be both a marathon runner and a body builder at the same time. You must establish your plan, carry out your plan, and then stick to your plan. Bulking and abs are quite the oxymoron, so it's best that you get passed that mental hurdle before you continue on your journey. And lastly:

"Your desire to change has to be greater than your desire to stay the same."

Good luck!

[IBdmfkr]

"Your desire to change has to be greater than your desire to stay the same."

Good luck!

That's what I'm talkin about

[Columbus]

Thnks....with your help, I hope to be well on my way


? - off days.....if I do some low intentisty cardio instead of training (i.e. in the pm) would do you guys consume post? I usually train, hit a good whey, mod carb shake, then have a protein/carb meal....wait and hour...have my casein and crash.....thoughts?

[perfectbeast2001]

I would not use a pwo shake on a rest day. Do your cardio and just eat your normal diet.

[perfectbeast2001]

PROTEIN CARBS FAT
700AM
3/4 CUP OATS 4.5 40.5 4.5 225 1 cup oats
(3/4 cup egg whites) 36 4 1 105 8 egg whites
1SCOOP WHEY 22 4 2 150
1/2 CUP SKIM/COFFEE 4 1 0 50
66.5 70.5 8 611

10AM
1 CUP OATS 7 54 4.5 300
6oz chx brest 8oz

44 61 6.5 550

NOON
8OZ CHICKEN 51 0 8 370
1 cup brown rice cooked
LARGE SALAD, VEGIES--- 3 30 2 200


3PM
8OZ FLANK/SALMON or chicken desert spoon flax 47 0 14 330



4PM
nitrobolic extrme bcaas pretrain I would drop this and drink a whey shake with powdered oats

TRAIN 4:30-615

6:30
1 SCOOP WHEY 22 4 2 150
2 cups cold cereal

7:15
12 egg whites
1/2 cup dry oats 1 cup oats

9pm
1 scoop casein 2 scoops + desertspoon of flax

Some people do not like to use so much whey, personally i get on very weill with it for pre and post workout, you will have to see if it works for you. I would def consume some carbs pre workout as well as post. Save the BCAAs for pre and post when cutting.

[Columbus]

post cardio then........
1 SCOOP WHEY 22 4 2 150


7:15
12 egg whites
1/2 cup dry oats 1 cup oats

9pm
1 scoop casein 2 scoops + desertspoon of flax

[perfectbeast2001]

post cardio i would skip the whey and just wait half hout and eat your solid meal. During that half hour you will continue to burn fat.

[Columbus]

tnx jst a incline walk is sufficient?

[perfectbeast2001]

depends if it is enough to get you in the zone. The equatuion is 220-age x .7 this will tell you what your optimum HR should be for fat burning. Many are able to attain this by walking an incline. The fitter you are the harder you need to work to raise your HR. I have to slow run or similar pace on x trainer.

[the hulkster]

Also have to go long enough if you are trying to burn fat on off days, have to go through glycolysis and then fat oxidation, I wouldn't worry about burning fat, you are trying to bulk so bulk, and only do enough cardio to keep your ass from getting CAD.LOL

[Columbus]

ive knocked my am cardio down to 20 minutes of a incline walk...2.8 speed and 12.5% it tires me out wakes me up, ....I just got to keep in my mind that I will increase the cardio and decrease the carbs when I cut, right? abs are fading but it's all a part of life.

Do you guys think I ened a protein fat meal in 2 or 3 instead of all carbs? Or is it ok....it's only about 250g of carbs per day, which is on the low end, right? Also, my prebed meal is falling short I think......my pw meal is cereal with a shake. then I have 1/2 cup brown rice with chicken 45 mintues later....then 1 hr after that is just a casein blend of 25g of protein..nothing else but water....should I add pb? a tb?

[Columbus]

MY NEW DIET:


6:30 MEAL 1
2 packets flavored oats
6 oz turkey
6 egg whites

900
8 flank
½ cup brown rice (measured dry)
¾ cup back beans

1130
6 oz tuna
8 oz yam
2 tbsp honey

130
2 scoop blend
1 apple

330
6 OZ CHICKEN
1 TBSP OLIVE OIL

TRAIN

630
2 servings white RICE
2 SCOOPS WHEY
POST SUPPS


800
4 oz all white meat turkey
1 cup pineapple


900
8 to 10 oz. lean red meat

[JohnboyF]

did u drop carbs by anychance?

[IBdmfkr]

Seems like you have a new diet everyday, stick to one of them for more than a few days and see how you respond.

[Columbus]

396.21 384.70 - 62.90 - 3,763.06

[Columbus]

i JUST DO WHAT HE TELLS ME....

[Columbus]

MY NEW DIET:


6:30 MEAL 1
2 packets flavored oats
6 oz turkey
6 egg whites

900
8 flank
½ cup brown rice (measured dry)
¾ cup back beans

1130
6 oz tuna
8 oz yam
2 tbsp honey

130
2 scoop blend
1 apple

330
6 OZ CHICKEN
1 TBSP OLIVE OIL

TRAIN

630
2 servings white RICE
2 SCOOPS WHEY
POST SUPPS


730
4 oz all white meat turkey
veggies


900
8 to 10 oz. lean red meat

thanks for all the advice.....Ive made some big ass strides, not worrying so much about foods, just eating......i am suppose to have a cheat meal or 2 a week, which I havent done in 5 years....I bout a box of oreos, full intention....passed. Oh well.........

I have two final questions or maybe three and I promise I'll kill this post.......the two meals before training, would one be BETTER suited right before I trained? IE. Is an apple better, or is it ok where it is....I just want the best enegery for training......and my post workout meal/shake....how many grams of carbs should I be aiming for?

[JohnboyF]

thanks for all the advice.....Ive made some big ass strides, not worrying so much about foods, just eating......i am suppose to have a cheat meal or 2 a week, which I havent done in 5 years....I bout a box of oreos, full intention....passed. Oh well.........

I have two final questions or maybe three and I promise I'll kill this post.......the two meals before training, would one be BETTER suited right before I trained? IE. Is an apple better, or is it ok where it is....I just want the best enegery for training......and my post workout meal/shake....how many grams of carbs should I be aiming for?

I personally need carbs before a workout, esp on heavy days/tired days etc. I usually have oats, BUt an apple would be optimal pre-training only imo. I would switch the chicken (apple) with the apple (meal). To answer your PWO question i can't really but i can say the whole 2:1 ratio (carbs/pro) is blown out of proportion imo.

[Columbus]

agreed..thanks for your help......so you are saying have the chicken with flax at 130 or two and then the blend shake with an apple pretraining? Correct.

2:1 blown out? I agree.....so say I have 40g whey, just get in 50-60 carbs?

409.01 322.20 71.25 - 3,584.06
macros pro carbs fat

[Columbus]

actually, gonna be chx with anpb 1tb

[JohnboyF]

Yup 2scoop blend with an apple pre-training should do you much better i know perfect likes carbs pre-training aswell..

Also 40-60 seems right, you can have fat after your workout i dont have pwo shake i have meal. 24 hour nutrition

[Columbus]

Interesting...thanks for your help....just curious what is your PW choice? I just might go with a cup of cooked oats and toss in some whey.......esp. now that it is FREEEZING up here!

[Columbus]

I cant do it.....bu the time I'm done training, I'm either noxious or full, so all I can get in is about 2 cups of cold cereal and a 40g whey shake...then it's my prebed meal about 830 (finish training at 6:15)

Should I go with a shake immidiately after I train? Should I take some cold oats to the gym and then have my final meal be prebed? Everything else is going great, it's just from the time I drop the weight to the time I hit the sack I'm strugglin........thoughts?

[IBdmfkr]

I just started eating jelly on whitebread PWO after my BCAA's. Then 10min later I take my protein source.

Works well in filling me out.

[Columbus]

Filling you out? Explain?

I was thinking about cooking up some oats, mixing in whey and taking it cold to the gym........bro, how many carbs would you reccomend based on my diet (I get in about 200 pretraining) and this falls at 630pm. Bed is 9pm

[Columbus]

Peanuts have always baffeled me too...are they a good source of efas or not? I ve heard so many damn problems witht them and then some good things as well....not sure which to follow.

[JohnboyF]

Peanuts have always baffeled me too...are they a good source of efas or not? I ve heard so many damn problems witht them and then some good things as well....not sure which to follow.

peanuts are not a complete soure of efa's i think they only have One of the following O m e g a -3 -6- 9... i forget which one they Only have.

Salmon is a good choice.