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Thread: bulking advice

  1. #1
    ramoramo86 is offline Junior Member
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    bulking advice

    Hey there bros,

    starting my first cycle Monday and have a few questions.

    I already got my diet down but im sure as you all know sometimes you just cant get all the food you need at the time you need so i am going to order some Protein powders, whey, weight gainers and amino acids.

    My cycle will be a 12 week cycle thats includes Test E and 5 weeks of Dbol .

    What would be the best powders and stuff to order and what do you guys recommond???? whats best weight gainer and whats best whey?

    Im 23 years old 5'9 160 pounds

  2. #2
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    I would stay away from the weight gainers, they are usually just cheap protein powder mixed with lots of fats and sugars. The best whey is going to be one made from whey protein isolate.
    Now....your statement about "having your diet down" should be re-examined because if this is truly the case you would not be 160lbs. This tells me your diet and training are more than likely very subpar and the addition of a cycle is not going to make up for either of these critical failures.

  3. #3
    jamyjamjr is offline Banned
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    Quote Originally Posted by ramoramo86 View Post
    Hey there bros,

    starting my first cycle Monday and have a few questions.

    I already got my diet down but im sure as you all know sometimes you just cant get all the food you need at the time you need so i am going to order some Protein powders, whey, weight gainers and amino acids.

    My cycle will be a 12 week cycle thats includes Test E and 5 weeks of Dbol .

    What would be the best powders and stuff to order and what do you guys recommond???? whats best weight gainer and whats best whey?

    Im 23 years old 5'9 160 pounds
    there's a red flag right there...

    u could easily put on 25lbs on mass without touching gear... your not ready for gear..

    if you wanna do it right, run through my sticky..

    Welcome to the boards diet forum....

    if you have not already done so, post up your stats

    age
    weight
    height
    bf
    goals.. be specific

    please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

    you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

    once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


    But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
    please include macros

    MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
    you can use fitday . com to help you our with this... be as detailed and specific as possible

    please include the time of when u eat and the time of your workout

    example:

    6am pro/carb/fat/cal
    10 egg whites 50/0/0/200
    1/2 cup oats- 3/50/2/218
    53/50/2/418


    REMEMBER

    1g protien - 4cal
    1g carb - 4cal
    1g fat - 9cal
    1g alcohol - 8cal (some would argue 7)



    also tell me what your workout reg is...



    BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


    BMR (men and women) = 370 + (21.6 X lean mass in kg)



    in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

    if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

    if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

    Total weight x bf in decimel form = total bf weight

    Total weight - total bf weight = total lean body mass

    if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

    for example..

    i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

    275 - 38.5 = 236.5lbs lean body weight

    236.5 / 2.2 = 107.5 lean mass in kg

    370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




    BMR formula #2 (only to be used if your bf is low)

    Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


    female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


    TDEE

    Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

    you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

    To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


    If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
    If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
    If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

    I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

    Good meats/protien to eat..

    Chicken Breast
    Turkey Breast
    Eggs/Egg Whites
    Bison/Deer Meat
    93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
    Fish (tuna, salmon, talipa etc..)
    Whey (PWO ONLY)
    Casien (BEDTIME ONLY)

    Good Complex Carbs

    Oats (not that instant crap, all natural steel cut/rolled oats)
    Sweet potatos
    Yams
    Wheat Bread (no, not the enriched type)
    Ezekiel Bread
    Glutin Free Bread

    Good Essential Fatty Acids

    Almonds
    Avocado (my fav)
    Cashews
    EVOO (extra virgin olive oil)
    Fish Oil



    You can google endless more where that came from.. get creative..

    Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

    PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...



    Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

    Milos Sarcev "Secret of the Pro's" on Nutrition

    http://www.dailymoti...nar-pt1_extreme

    http://www.dailymoti...nar-pt2_extreme

    http://www.dailymoti...nar-pt3_extreme

    http://www.dailymoti...nar-pt4_extreme

    http://www.dailymoti...nar-pt5_extreme

    http://www.dailymoti...nar-pt6_extreme





    You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

    MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

    try to remember that dieting is not an overnight thing.. it takes time and patience....

    When you've completed reading all this feel free to post up your diet for critique..

  4. #4
    Klimax's Avatar
    Klimax is offline Member
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    Fireguy, damned ripped also in the new avatar, eh?!

    Ramoramo, have the advice of Jamyjamjr and Fireguy in the same post is an honor!
    Last edited by Klimax; 09-30-2009 at 08:43 AM.

  5. #5
    ramoramo86 is offline Junior Member
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    ok thanks a lot guys trully appreciated

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