Please Assist

[Columbus]

No...I havent strayed from my diet in 5 weeks...up a good 8lbs, but I am realizing that my stomach isnt handling the protein and the more I read the more I realize my proein is too high.....problem is, Im having trouble finagling to keep my cals sub 3K during this bulking phase (too many bulk with extremes!) if you could help, I'd really appreciate it....
I'm really shooting for 40,30,30



7am PRO CARB FAT
1/2 cup oats 6.6 29 3 150
egg whites 12 3 0.5 80
scoop blend 10 2 1.5 75
(ADD 1 TB)
28.6 34 5 305

9am
6OZ FLANK COOKED 42.1 0 10 261
1/2 cup brown rice 1 25 0.5 165
1/2 cup back beans 8 25 0.8 150
51.1 50 11.3 576

11am
4oz chicken (MOVE TO 3 OZ?) 36 0 4 190
1/2 cup oats 6.6 29 3 150
(ADD 1TB OF PB?) 4 3 8 110
46.6 32 15 450

1pm
4 oz chicken (MOVE TO 3OZ?) 36 0 4 190
20 almonds 5 6 12 140
41 6 0 16 0 330

315
1 scoop blend 25 3 3 125
1/4 cup oats 6.6 29 3 150
31.6 0 32 0 6 275

TRAIN (445-615)

630
1/2 CUP OATS 6 30 1 160
1 SCOOP VIRTAGO 0 40 0 150
1 SCOOP WHEY 22 6 6 115
POST SUPPS 0 0 0 0
28 0 76 0 7 0 425


800
4 oz all white meat turkey 6.67 1.334 1.0005 50.025
SQUASH 0.8 20 0.2 125
7.47 0 21.334 0 1.2005 175.025


900
1 OZ ALMONDS, OR TB OF PB 6 6 17 200
2 SCOOPS BLEND (MOVE TO 1 SCOOP?) 40 5 3 220
46 11 0 20 0 420

280.37 262.33 - 81.50 - 2,956.03
38% 36% 25%

[mavsluva]

No...I havent strayed from my diet in 5 weeks...up a good 8lbs, but I am realizing that my stomach isnt handling the protein and the more I read the more I realize my protein is too high.....

Reduce your protein.

[Columbus]

thanks...lol.....can you show me where and how without reducing overall cals and %....thats where I get confused....

[mavsluva]

Tell you how to reduce protein intake w/o losing calories from protein? Man, if I could do that, then I might be a candidate from the Nobel prize.

[JohnboyF]

Tell you how to reduce protein intake w/o losing calories from protein? Man, if I could do that, then I might be a candidate from the Nobel prize.

Haha mav you kill me bro...

If your going to drop the Protein and want to keep kcals the same you have to up the carbs or fat then .

[Columbus]

Sorry...lol...that sounded assinine.....where would be the best place to drop and or add and fats from peanut butter as good as most anysource...? All natural.....or almonds...

[JohnboyF]

PB is not a complete source of O m e g a 3 6 9 i think it only has the or 6 on of them if im not mistaken.

[Columbus]

What Would You Do....

[jdspinna]

From what I'm seeing it looks like your already getting enought fat daliy. Why not up the carbs and drop the protein a little?

[Columbus]

would like 40,30,30

[jdspinna]

would like 40,30,30

Not sure what you mean here?

[JohnboyF]

40 pro 30 carb 30 carb...

but yea if u wanna drop the pro u godda up the carbs to keep the kcals stable as stated earlier

[Columbus]

amde some changes....I think that macro total will work best.....2800 seems little, but I believe too many of us eat way over the required amt to build mass......1-2-3lbs a week and I'll be happy.....500 calorie increase a week or maybe 250 is no change......am I lacking anything? Reccomendations?


7am PRO CARB FAT
1/2 cup oats 6.6 29 3 150
egg whites 13 1 0.5 70
scoop blend 10 2 1.5 75
29.6 32 5 295

9am
3oz Flank Steak 23 0 9 180
3oz Buffalo 23 2 120
1/2 cup brown rice 1 23 1 115
1/2 cup black beans 8 22 0.8 120
55 45 12.8 535

11am
3oz chicken 27 0 3 141
1/2 cup oats 6.6 29 3 150
tb pb 4 3 8 110
37.6 32 14 401

1pm
3oz chicken 27 0 3 141
10 almonds 3 3 6 80
30 3 0 9 0 221

315
3oz chicken 27 0 3 141
1/4 cup oats 6.6 29 3 150
33.6 0 29 0 6 291
TRAIN (445-615)


630
1/2 CUP OATS 6 30 1 160
1 SCOOP VIRTAGO 0 40 0 150
1 SCOOP WHEY 22 6 6 115
POST SUPPS 0 0 0 0
28 0 76 0 7 0 425


800
4 oz all white meat turkey 29 0 1 130
SQUASH 0.8 20 0.2 125
29.8 0 20 0 1.2 255


900
1 OZ ALMONDS, OR TB OF PB 6 6 17 200
2 SCOOPS BLEND 40 5 3 220
46 11 0 20 0 420

289.60 248.00 - 75.00 - 2,843.00
38% 36% 25%

[Columbus]

thoughts?

[audis4]

I know your concern is protein but why don't you try carb cycling?

[Columbus]

Bulking Now......

[Columbus]

[JohnboyF]

I thought you said you wanted to drop the protein yesterday?

I see you have dropped carbs and fat now.

[Columbus]

I thought you said you wanted to drop the protein yesterday?

I see you have dropped carbs and fat now.

AGREED....however i believe at my size 250g of carbs is plenty....maybe a byumb to 300 max....fats are at a good range and calrs are in line with bmr

[jdspinna]

Looks pretty good. Just make sure your getting enough vegetables in there and make sure you vary your sources of healthy fats.

[JohnboyF]

AGREED....however i believe at my size 250g of carbs is plenty....maybe a byumb to 300 max....fats are at a good range and calrs are in line with bmr

So then the entire thread was useless thenn...

[Columbus]

considering I had no suggestions, yes....

[JohnboyF]

Really?

FaizakaFez
Nark's Apprentice Join Date: May 2006
Location: Toronto
Posts: 2,924


40 pro 30 carb 30 carb...

but yea if u wanna drop the pro u godda up the carbs to keep the kcals stable as stated earlier


jdspinna
Associate Member Join Date: Apr 2005
Location: Cleveland
Posts: 212


From what I'm seeing it looks like your already getting enought fat daliy. Why not up the carbs and drop the protein a little?

mavsluva
Member Join Date: Nov 2005
Location: Frisco, TX
Posts: 737


Quote:
Originally Posted by Columbus
No...I havent strayed from my diet in 5 weeks...up a good 8lbs, but I am realizing that my stomach isnt handling the protein and the more I read the more I realize my protein is too high.....


Reduce your protein.


Everyone said drop the protein up the carbs and u did the complete opposite..

[Columbus]

Understood man......however, I feel that it's solid the way it is.....and I have nixed all cardio for the month in an effort to get back my lean mass......Actually, I am going to do it 4x this month......never fasted.

[mavsluva]

I feel that it's solid the way it is

And I'm going to the doctor today because I feel fantastic!

[Columbus]

Understood man......however, I feel that it's solid the way it is.....and I have nixed all cardio for the month in an effort to get back my lean mass......Actually, I am going to do it 4x this month......never fasted.

[IBdmfkr]

I haven't done cardio in going on 5months and I'm still lean, it's all about your diet and intensity of training that will determine your BF, cardio is a last resort IMO and not really necessary for most in the "offseason" or bulking.

Btw, you don't need 300g protein for your LBM to grow. I've gone as low as .8g/lb LBM and still seen muscular gains, just have to adjust the carbs (all low GI) and keep the calories slightly over maintenance.

[Columbus]

THATS WHAT i AM GOING TO DO THIS WEEKEND BRO.....I want to guage this diet where I wasnt gaining any weight doing am cardio 7x a week, to now, same diet......just reducing the 25 minutes and additonal stress my body doesnt need right now....

[mavsluva]

THATS WHAT i AM GOING TO DO THIS WEEKEND BRO.....I want to guage this diet where I wasnt gaining any weight doing am cardio 7x a week, to now, same diet......just reducing the 25 minutes and additonal stress my body doesnt need right now....

You're going to gauge your diet "this weekend" in an attempt to establish a long term bulking regimen?

If you're able to see magnificent changes in your physique due to a weekend diet, then I'm officially hiring you as my full time fitness consultant.

[Columbus]

I will not have done cardio in 10 days....if my weight STILL does not progress by the end of the week, then I will ADJUST

[*Narkissos*]

'sup I B D; Faiz; Mavs??

Happy new year bros

[Columbus]

'sup I B D; Faiz; Mavs, Columbus??

Happy new year bros

thanks you too man!

[JohnboyF]

c you wil me!

[Columbus]

I felt guilty.....wasting your time........so I NAILED IT........perfect ratios. It's copywrited.


7am PRO CARB FAT
1/2 cup oats 6.00 27.00 3.00 150.00
5 oz black berries 2.00 14.00 0.70 65.00
egg whites 13.00 1.00 - 65.00
1/2 scoop blend 10.00 2.00 1.50 60
31.00 44.00 5.20 340.00


9am
2oz Flank Steak 14.00 - 3.50 90.00
2oz Buffalo 18.00 1.50 85.00
1 cup brown rice 2.00 45.00 2.00 220.00
34.00 45.00 7.00 395.00


11am
5oz chicken 33.75 - 3.13 162.50
1/2 cup brown rice 2.50 23.00 1.00 150.00
1/2 tb flax - - 7.00 60.00
36.25 23.00 11.13 372.50


1pm
5oz chicken 33.75 - 3.13 162.50
3/4 cup oats 7.50 40.50 4.50 225.00
10 almonds 2.60 2.50 6.10 70.00
43.85 43.00 0 13.73 0 457.50


3:15
1.5 SCOOPS BLEND 30.00 7.00 3.00 180.00
1/2 CUP OATS 5.00 27.00 3.00 150.00
35.00 0 34.00 0 6.00 330.00
TRAIN (445-615)


630
1/2 CUP OATS 5.00 27.00 3.00 150.00
1 SCOOP VIRTAGO - 30.00 - 125
1.5 SCOOPS BLEND 30.00 7.50 3.00 190.00
POST SUPPS - - - -
35.00 0 64.50 0 6.00 0 465.00


800
4 oz all white meat turkey 36.25 - 1.25 162.50
2 cups squash 1.30 16.00 0.20 70.00
37.55 0 16.00 0 1.45 232.50


900
20 almonds 5.20 5.00 12.20 140.00
egg whites 13.00 1.00 - 65.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
38.20 11.00 0 14.20 0 325.00

290.85 280.50 - 64.70 - 2,917.50
39.88% 38.46% 0.39 19.96%



exactly 40,40,20......250 cals over BMR.....

[Columbus]

You're going to gauge your diet "this weekend" in an attempt to establish a long term bulking regimen?

If you're able to see magnificent changes in your physique due to a weekend diet, then I'm officially hiring you as my full time fitness consultant.

pretty good huh bro?

[mavsluva]

pretty good huh bro?

Are you asking me if the diet that you've just designed is pretty good?

You know, I once made a cake for my wife's birthday and I was extremely proud of it and my efforts. However, my wife on the other hand, thought it was one of the ugliest things that she has ever seen! She LOVED my efforts, but was a little nervous about taking it to her birthday party as lots of her friends would be there to see it. We ended up taking it with us and it was the hit of the night because it tasted so good.

I hope that answers your question sufficiently.

[Columbus]

Are you asking me if the diet that you've just designed is pretty good?

You know, I once made a cake for my wife's birthday and I was extremely proud of it and my efforts. However, my wife on the other hand, thought it was one of the ugliest things that she has ever seen! She LOVED my efforts, but was a little nervous about taking it to her birthday party as lots of her friends would be there to see it. We ended up taking it with us and it was the hit of the night because it tasted so good.

I hope that answers your question sufficiently.

that says it all.........

[JohnboyF]

Are you asking me if the diet that you've just designed is pretty good?

You know, I once made a cake for my wife's birthday and I was extremely proud of it and my efforts. However, my wife on the other hand, thought it was one of the ugliest things that she has ever seen! She LOVED my efforts, but was a little nervous about taking it to her birthday party as lots of her friends would be there to see it. We ended up taking it with us and it was the hit of the night because it tasted so good.



I hope that answers your question sufficiently.

LOL MAVS

[mavsluva]

that says it all.........

What I was trying to say was.....Don't praise your designed diet until you see the end results from it.

[IBdmfkr]

Notice how almost no one even responds to his posts anymore?

You remind me of a nat.