thinking about changing from cutting to bulking diet

[oker]

OK guys, as some of you know I recently came off a ckd diet and dropped a huge amount of BF on that diet, then I stagnated so switched to low carb diet with minimum amount of fat. After a week I still can't lose any more body fat so have decided to take the opportunity to bulk, as I believe my body has become used to very small amounts of food (maybe I‘m wrong on this but if anyone would care to comment feel free). After bulking for a month will start cutting again and observe the differences, that is, if I can get down to a single digit, which is my ultimate objective.

I just decided to bulk today, but prior to that I was thinking of upping the intensity of my cardio to shock the body into losing more fat, yet, I’m already doing an hour in the morn and an hour in the evening (low intensity). Another option could be to do cardio once a day but really push the intensity (from fast walk to jog then running) any suggestions on this would be appreciated.

Besides that, I’m posting my planned bulking diet for anyone that may be interested in critiquing/dissecting it - feel free

43 years old
190 lbs give or take (started ckd at 96kg now around 86kg)
5, 11”
BF about 11-13%
Bulking diet as follows:

6:00AM
Whey Shake
1 1/2 scoop whey
6:30 Cardio (1 hour on TM - perhaps cardio evening high intensity?)

7:30 AM
6 egg whites
1 whole
1 cup oats


10:30 AM
200 grams chicken
Tbsp mustard
1 cup brown rice
1 cup broc

1:30 PM - PWO Shake
2scoops whey
1/2 cup oats

2:30 PM
200 grams chicken
Tbsp Mustard
Sweet Pot
1 cup broccoli

5:00 PM
200 grams Chicken
Tbsp Mustard
1 cup salad

8:00 PM
200 grams Chicken
Half avacado
1 cup broccoli

11:00 PM
1 scoop casein
2 tbsp peanuts

PS I fry all of my daily protein in the morn in around 2 tbps’s of olive oil then distributed throughout the day

[oker]

As mentioned I plan cardio (1 hour a day only - high intensity) after 6AM whey shake, yet before first meal - or should I move it to evening on a bulker?

[gbrice75]

OK guys, as some of you know I recently came off a ckd diet and dropped a huge amount of BF on that diet, then I stagnated so switched to low carb diet with minimum amount of fat. After a week I still can't lose any more body fat so have decided to take the opportunity to bulk, as I believe my body has become used to very small amounts of food (maybe I‘m wrong on this but if anyone would care to comment feel free). After bulking for a month will start cutting again and observe the differences, that is, if I can get down to a single digit, which is my ultimate objective.

I can only speak from personal experience, but I went through this too where I jumped from diet to diet, or opposing goals (bulk vs. cut) quickly, and I think in the long run all that does is screws with our metabolism. I think you need to decide what you really want to do, and then stick with it for at least 3 months.

I just decided to bulk today, but prior to that I was thinking of upping the intensity of my cardio to shock the body into losing more fat, yet, I’m already doing an hour in the morn and an hour in the evening (low intensity). Another option could be to do cardio once a day but really push the intensity (from fast walk to jog then running) any suggestions on this would be appreciated.

I wouldn't change anything about your cardio. 2 hours a day is PLENTY IMO. If you try and consolidate into 1 hour and up the intensity to compensate, I believe you run the risk of torching LBM.

Besides that, I’m posting my planned bulking diet for anyone that may be interested in critiquing/dissecting it - feel free

43 years old
190 lbs give or take (started ckd at 96kg now around 86kg)
5, 11”
BF about 11-13%
Bulking diet as follows:

6:00AM
Whey Shake
1 1/2 scoop whey
6:30 Cardio (1 hour on TM - perhaps cardio evening high intensity?)

7:30 AM
6 egg whites
1 whole
1 cup oats


10:30 AM
200 grams chicken
Tbsp mustard
1 cup brown rice
1 cup broc

1:30 PM - PWO Shake
2scoops whey
1/2 cup oats

2:30 PM
200 grams chicken
Tbsp Mustard
Sweet Pot
1 cup broccoli

5:00 PM
200 grams Chicken
Tbsp Mustard
1 cup salad

Maybe some fish oil caps here?

8:00 PM
200 grams Chicken
Half avacado
1 cup broccoli

11:00 PM
1 scoop casein
2 tbsp peanuts

PS I fry all of my daily protein in the morn in around 2 tbps’s of olive oil then distributed throughout the day

My comments above. I have no issues whatsoever with your diet, I think it's excellent. Where's your toast and honey though??? =)

[oker]

My comments above. I have no issues whatsoever with your diet, I think it's excellent. Where's your toast and honey though??? =)

Cheers GB was hoping you'd offer a few comments. I use fish oil but forgot to mention them in diet. lol re toast & honey - I pulled this diet tog from bits and pieces of others I've seen posted here, but most of the food in there is what I normally eat anyway and easy to get here in Asia, not much choice I'm afraid.

As you know I was on the ckd for a while and only decided to change because I stopped losing BF, hence the change in diet. Initially that was the low carb/low fat now about one week. However, I'm not one to change on a regular basis, but when logic dictates.

Agreed re upping intensity and good to have someone else confirm this.

Not really sure about what to do re the diet...perhaps I should continue the low carb for at least another 3 weeks, but after 1 week on this diet I would have thought the fat would start dropping off by now. All in all it's discouraging to lose a huge amount of weight in a very short period of time and then have it suddenly stop, doesn't help at all with motivation - on a positive note I’m still very determined to reach that single digit but need to find my niche diet :-)

[oker]

OK - I've decided to take a few weeks of training and prime at a low dose - using a mixture of Ronnie's principles on priming and a little of Marcus's, after much reading I think this is best for my future growth as I seem to have hit a plateau, and a few weeks off will only do some good. I actually have a business trip/holiday coming up on the 26th so this is a perfect opportunity to prime.

I have posted my latest pic in the avatar above to give everyone an idea of what I looked like at the end of my ckd diet. NOTE: I've done 7 days with carb loading so I look a little soft (see diet above, although, I’ve probably eaten a lot more carbs than what‘s listed in the diet - perhaps double that amount).

When I return will get straight back into training and do a short burst cycle, at high dose, based on Marcus’s principles. Hope to receive some encouragement from all the bro’s here as I’m determined to get to that single digit before that short burst cycle ends (beginning Oct ending mid Nov - aprox 6 weeks). Will do TRT dose during the prime.

[LBSOMEIRON]

Pics please....Without a tank.

Appear higher than 12-15%

[oker]

Pics please....Without a tank.

Appear higher than 12-15%

Read the post pls I mention there clearly and specifically that I was on a high carb diet for a week, after a keto diet, so obviously my BF will be higher than previously stated in other posts.

Also I don't believe I asked for a critique so why would you be asking me to remove my top?

The above is a general statement letting board members know of my plans it is NOT not a request or a question asking for advice...i hope that's clear enough for you.

[LBSOMEIRON]

When you ask to have your diet critiqed, you need to know what you are working with. So, you asked for advice.

I'll do you the best favor you could ever have asked for.

Matter of fact, you won't even know I did it.

[oker]

When you ask to have your diet critiqed, you need to know what you are working with. So, you asked for advice.

I'll do you the best favor you could ever have asked for.

Matter of fact, you won't even know I did it.

And if you were actually paying attention that post re my diet was from quite a few days ago and was already answered.

Don't do me any favors…how many BB’s on these forums would advocate using white rice? I’ll quote what you said word for word - from the following post you say:

http://forums.steroid.com/showthread.php?t=445655

“White rice isn't a simple carb and no need to question me bro - I don't know everything, but I know enough.…” No need to question you? Lets investigate further…

In the following post you say:

http://forums.steroid.com/showthread.php?t=443750

“Oats, milk, potatoes, etc. fill you up after they are consumed Lean beef is always my (with white rice) #1 reccomendation for thos trying to add size (ask a serious knowledgeable bodybuilder)”

I’d like to know - are there any other "serious" or "knowledgeable" bodybuilders on the forums here that would agree to including white rice in their diet? Should I also include brown rice or sweet pot? I really would appreciate your expertise on this issue?

Hmmm! Incidentally, you commented in the same post about some guys grammar, but you can’t spell “recommendation” or even use a simple determiner correctly, “thos”.

By the way if you want to speak of grammar one doesn’t end a sentence with a preposition as in your following sentence: “I'll do you the best favor you could ever have asked for.”

Present perfect? Present continuous perfect? Present perfect simple? Please to tell me where for the place I should be to speak the English it clear not to me because I don’t to understand anything what the ppls to tell me for what they to say coz I want to be like BB's

How about this? “I will do a favor for you and save you the frustration of looking like an inept yokel or a basking sycophant by parroting the advice of the more reputable members on this board (and getting it wrong) in order to make myself look more important after 100 posts”

Again don’t do me any favors, bro

[LBSOMEIRON]

you called me out....I'm walking away. You don't know better...I realize that.

How many bbders advocate white rice? Many - many - many. The whole gi index is so overblown, you haven't the slightest idea. Do some more research and see how 90's your coment is. Do one search on the net "Kai Green white rice' enough...

[oker]

Oh but I do have a better idea than you, obviously, since I could go on quoting other threads whereby you don't seem to get what other people are asking, but jump all over them...as in the following:

http://forums.steroid.com/showthread.php?t=446197

Furthermore, yes I asked for advice on my diet, but you wanted me to take my shirt off so what does that have to do with diet? Can you see anywhere in my post where I ask to critique my BF%? No! So yes - I certainly do have a much better idea than you as I understand simple English discourse and how to identify specific questions in written communication, no matter how vague they may be :-)

I can assure you your ‘personal’ or ‘egocentric’ opinion is not welcome here…if you eat white rice and advocate it fine, but show some research (for other board memebers) to back up what you say. For me you can post all the research in the world it still won't change my opinion on brown rice, and would never eat white rice! But on these forums people make decisions based on intellegent research and discussion, but do not appreciate having opinions forced upon them, as you seem to be doing.

With this kind of attitude you won't last long on these forums...I've noted around 3-4 threads where you've been causing trouble - take the time to read what people are posting because you miss the point completely in many. If you like I could go on quoting them…

[oker]

LB - I think I'm being a little hard on you, as you made an honest mistake of misinterpreting me and I jumped all over you a little to prematurely. I had a bad day yest and I took my frustration out on you. I don't feel like arguing with you so lets call an amicable truce...

[tembe]

pretty hard when you havnt given ur bmr and tdee

[gbrice75]

LB - I think I'm being a little hard on you, as you made an honest mistake of misinterpreting me and I jumped all over you a little to prematurely. I had a bad day yest and I took my frustration out on you. I don't feel like arguing with you so lets call an amicable truce...

Very mature of you to squash this Oker... we're all here to help eachother, and yes sometimes our opinions or misunderstandings cause flare up's, but in the end we need to support eachother.

LB is a good guy and has been helping me out, motivating me, and calling me out when i'm being a pu$$y or making excuses. You can call him blunt, crass, harsh - I consider it being honest. Too many people blow smoke, and we don't need that here because that helps nothing other than to spare people's fragile ego's.

You are also a good guy always offering solid and intelligent advice, so let's all get along guys!

[LBSOMEIRON]

*glitch*

[LBSOMEIRON]

*glitch*

[LBSOMEIRON]

*glitch*

[MACHINE5150]

Back to the subject at hand... Oker.. I think your diet looks great for bulking.. only thing i would change is do two scoops instead of one for the Casien.. And if you can add some fish or steak rather than eating nothing but chicken... it is always a good idea to give your body a variety of different protien sources.

elso incorporate more leafy greens if you can.. i.e. spinach or cabage.. both really healthy and high in fiber

[gbrice75]

And if you can add some fish or steak rather than eating nothing but chicken... it is always a good idea to give your body a variety of different protien sources.

elso incorporate more leafy greens if you can.. i.e. spinach or cabage.. both really healthy and high in fiber

^^^ THIS. Finally, some good advice from you Machine!!

[oker]

Very mature of you to squash this Oker... we're all here to help eachother, and yes sometimes our opinions or misunderstandings cause flare up's, but in the end we need to support eachother.

LB is a good guy and has been helping me out, motivating me, and calling me out when i'm being a pu$$y or making excuses. You can call him blunt, crass, harsh - I consider it being honest. Too many people blow smoke, and we don't need that here because that helps nothing other than to spare people's fragile ego's.

You are also a good guy always offering solid and intelligent advice, so let's all get along guys!

Cheers GB - I didn't see any point of continuing as I really can't stand banality, and continuing this charade would be nothing short of banal. I usually am an amicable dude - you need to be when in business in Asia as the language barrier creates all kinds of misunderstandings. And that’s simply what happened here - a misunderstanding. I‘m sure he‘s a “good guy”, and I never thought of him as blunt, crass or harsh, that doesn't bother me at all, but it’s important to read the posts carefully before offering advice or we risk being thought of as 'one-sided' or 'opinionated', and thats NOT what this board is about. One's opinion has a posititive affect when taken into consideration from an objective point of view. But it’s all good, as you have said before :-) Keep up the good work re your cutting diet bro

[oker]

Back to the subject at hand... Oker.. I think your diet looks great for bulking.. only thing i would change is do two scoops instead of one for the Casien.. And if you can add some fish or steak rather than eating nothing but chicken... it is always a good idea to give your body a variety of different protien sources.

elso incorporate more leafy greens if you can.. i.e. spinach or cabage.. both really healthy and high in fiber

Agreed bro, I do actually include fish when I've the time - my day begins at 5AM and by the time I arrive home about 9 I'm dead tired so don't really have the time to prepare different kinds of meats/fish etc. I cook/prepare all of my chicken/food the night before and nuke it at work and this is convenient for me. Yes I agree re the 2 scoops, cheers bro