Bulking up............

[Times Roman]

Mates,

Many of you that want to bulk seem to look to anabolics as your "go-to" solution.

the reality is, you cannot bulk up if you do not eat. Peroid!

Two months ago, I decided I was going to bulk up. I was at 225 at the time. I'm now 240. yes, I've been eating like a horse. Yes, I always seem to be full. Yes, I'm on trt. Yes, some of that is just food in my stomach, and some is more than likely fat. But I guarantee you it is not 15lbs of food and fat. Some is muscle.

My goal is to hit 250 by the end of the year, then cut bf% down without losing significant lbm.

My point is, in order to bulk up, you must learn to eat. Any gains you make on cycle will go away post cycle if you violate this rule!

Just thought i'd share....

---Roman

[kalspic]

great post as always tr. im just starting to eat semi right and results are better than ever.

[upN.]

great post as always tr. im just starting to eat semi right and results are better than ever.

Indeed.

[boxa06]

Mates,

Many of you that want to bulk seem to look to anabolics as your "go-to" solution.

the reality is, you cannot bulk up if you do not eat. Peroid!

Two months ago, I decided I was going to bulk up. I was at 225 at the time. I'm now 240. yes, I've been eating like a horse. Yes, I always seem to be full. Yes, I'm on trt. Yes, some of that is just food in my stomach, and some is more than likely fat. But I guarantee you it is not 15lbs of food and fat. Some is muscle.

My goal is to hit 250 by the end of the year, then cut bf% down without losing significant lbm.

My point is, in order to bulk up, you must learn to eat. Any gains you make on cycle will go away post cycle if you violate this rule!

Just thought i'd share....

---Roman

Great Post Times Roman!

The only thing that builds muscle is food!

[Lunk1]

I WISH I had more of a problem bulking

[TopDogg]

Times Roman: while you're at it, share your horse diet.

[Times Roman]

Times Roman: while you're at it, share your horse diet.

BFAST:
1/2 CUP RAW OATS - 4 EGGS - 1/4 CUP SALSA

2 HOURS LATER:
1/2 CUP RAW OATS - 4 EGGS - 1/4 CUP SALSA

PRE GYM:
1 CUP YOGURT - 2 SCOOPS PROTEIN POWDER

GYM:
1 SCOOP PROTEIN POWDER - 1 SCOOP DEXTROSE IN SHAKER CUP

POST GYM:
2 FRUIT

DINNER:
VARIES

PRE BED:
(SHAKE) 3/4 CUP PEANUT BUTTER - 3 SCOOPS PROTEIN POWDER - 1/4 CUP OATS

This gets me somewhere in the neighborhood of 4,500 cals
P - 390 - 43%
C - 300 - 33%
F - 210 - 23%

[digsy1983]

good work TR!
did/have you been keeping track of your bf/LBM?

[Times Roman]

good work TR!
did/have you been keeping track of your bf/LBM?

no. i have the calipers. I would like to get to 250 by year end. Then i plan to cut. I think at year end i'll measure my bf%. but bf% seems to be in check. I started with the peps again, and that really seems to help keep the fat off for me. it also makes it a bit more difficult to gain.

[bikeral]

BFAST:
1/2 CUP RAW OATS - 4 EGGS - 1/4 CUP SALSA

2 HOURS LATER:
1/2 CUP RAW OATS - 4 EGGS - 1/4 CUP SALSA

PRE GYM:
1 CUP YOGURT - 2 SCOOPS PROTEIN POWDER

GYM:
1 SCOOP PROTEIN POWDER - 1 SCOOP DEXTROSE IN SHAKER CUP

POST GYM:
2 FRUIT

DINNER:
VARIES

PRE BED:
(SHAKE) 3/4 CUP PEANUT BUTTER - 3 SCOOPS PROTEIN POWDER - 1/4 CUP OATS

This gets me somewhere in the neighborhood of 4,500 cals
P - 390 - 43%
C - 300 - 33%
F - 210 - 23%

Damn I felt guilty having 2 scoops of protein powder a day while bulking. Guess its not a big deal. Is that 210 grams of fat?

[Times Roman]

Damn I felt guilty having 2 scoops of protein powder a day while bulking. Guess its not a big deal. Is that 210 grams of fat?

more or less. I'm not keeping a real close eye on it. the first two meals are always the same. And the pre bed shake, which is really loaded up with cals.

but with this much protein powder, even though i consume isolate, I take digestive enzymes, so that my bed sheet doesn't fill up with hot air and float away in the middle of the night.

[TopDogg]

What kind of yogurt? plain?

[Times Roman]

What kind of yogurt? plain?

whatever the woman had in the fridge. think it was vanilla

[--->>405<<---]

This gets me somewhere in the neighborhood of 4,500 cals
P - 390 - 43%
C - 300 - 33%
F - 210 - 23%

390g pro = 1560cals
300g carbs = 1200 cals
210g fat = 1890cals

1560 + 1200 + 1890 = 4650cals

1560/4650 = 33% pro
1200/4650 = 25.8% carb
1890/4650 = 40.6% FAT

thought u mite wanna see this

[--->>405<<---]

while ive got u TR i have heard ur the man to ask about peps. i am/have considered mod GRF (1-29) + IPAM at 100mcg 3x per day each (i think is the dosage). curious to ur thoughts and/or experience with this and if u think i will see benefit in fat loss/ability to maintain leanness??? and if so to what extent? assuming all other variables are optimal (diet, workout).

sorry to hijack and i will start another thread if u like in the proper section..

[bikeral]

390g pro = 1560cals
300g carbs = 1200 cals
210g fat = 1890cals

1560 + 1200 + 1890 = 4650cals

1560/4650 = 33% pro
1200/4650 = 25.8% carb
1890/4650 = 40.6% FAT

thought u mite wanna see this

This really shows how we are all different. This diet might make others gain a bunch of fat but seems to be working well for TR.

[--->>405<<---]

This really shows how we are all different. This diet might make others gain a bunch of fat but seems to be working well for TR.

rite u are there Al. assuming hes been on it for awhile. at 300g carbs + 200g fat if he isnt gaining a good bit of fat i would think he just cant get fat because that looks like a recipe for fat gain IMO.

[Times Roman]

while ive got u TR i have heard ur the man to ask about peps. i am/have considered mod GRF (1-29) + IPAM at 100mcg 3x per day each (i think is the dosage). curious to ur thoughts and/or experience with this and if u think i will see benefit in fat loss/ability to maintain leanness??? and if so to what extent? assuming all other variables are optimal (diet, workout).

sorry to hijack and i will start another thread if u like in the proper section..

sorry mate. never taken either of those two. I can't comment without direct, first hand experience. Now, if you want to talk TB500, my kids' been yammering how he thinks it has helped his cardio. Not sure why that would be. I haven't tested that theory yet......

This really shows how we are all different. This diet might make others gain a bunch of fat but seems to be working well for TR.

I am cheating a bit. I just started back in with the peps. Ghrp-6 and cjc 1295. these two for me help keep fat build up in check. I was on these two the whole year i was in afghanistan. eating was problematic, and i regularly ate 3k+/cal/day and was doing it "dirty" too. but i never gained much weight the whole time i was there. I'm thinking it may have had something to do with the peps.

[Times Roman]

390g pro = 1560cals
300g carbs = 1200 cals
210g fat = 1890cals

1560 + 1200 + 1890 = 4650cals

1560/4650 = 33% pro
1200/4650 = 25.8% carb
1890/4650 = 40.6% FAT

thought u mite wanna see this

you're right. I was thinking % based on grams, and it should be from cals.

scary what a little peanut butter can do, huh?

[JohnnnyBlazzze]

Your macros are intense TR! I can grow best though excessive carbs. (someplace in the 400-500 range) Keeping my fats at minimal and protein at least at 1.5x bodyweight. Almost 400g Protein is intesne to, you must constantly be eating lol.

Great thread and topic and I hope more starting members jump on this. I think this would be more productive in the AAS section. Reason being, you see so many guys come in that are already on cycle complaining about not gaining weight or not loosing weight. They never look to the nutrition section initiationally.

[bikeral]

sorry mate. never taken either of those two. I can't comment without direct, first hand experience. Now, if you want to talk TB500, my kids' been yammering how he thinks it has helped his cardio. Not sure why that would be. I haven't tested that theory yet......



I am cheating a bit. I just started back in with the peps. Ghrp-6 and cjc 1295. these two for me help keep fat build up in check. I was on these two the whole year i was in afghanistan. eating was problematic, and i regularly ate 3k+/cal/day and was doing it "dirty" too. but i never gained much weight the whole time i was there. I'm thinking it may have had something to do with the peps.

Been reading up on that and have been thinking about doing between cycles. Do you have to refrigerate that stuff? It is subQ right? How about appetite I've read the Ghrp-6 runs appetite through the roof something that may not be good for me. Not sure if my schedule will allow for 3 pins/day every day.

[bikeral]

BFAST:
1/2 CUP RAW OATS - 4 EGGS - 1/4 CUP SALSA

2 HOURS LATER:
1/2 CUP RAW OATS - 4 EGGS - 1/4 CUP SALSA

PRE GYM:
1 CUP YOGURT - 2 SCOOPS PROTEIN POWDER

GYM:
1 SCOOP PROTEIN POWDER - 1 SCOOP DEXTROSE IN SHAKER CUP

POST GYM:
2 FRUIT

DINNER:
VARIES

PRE BED:
(SHAKE) 3/4 CUP PEANUT BUTTER - 3 SCOOPS PROTEIN POWDER - 1/4 CUP OATS

This gets me somewhere in the neighborhood of 4,500 cals
P - 390 - 43%
C - 300 - 33%
F - 210 - 23%

So... I guess the salsa is your daily veggies?

[Times Roman]

Been reading up on that and have been thinking about doing between cycles. Do you have to refrigerate that stuff? It is subQ right? How about appetite I've read the Ghrp-6 runs appetite through the roof something that may not be good for me. Not sure if my schedule will allow for 3 pins/day every day.

I keep my pre-reconstituted peps in a 1.7cf refer in my bedroom. You can get em at Walmart for $80. After reconstituting, it stays in the fridge. I think the appetite thing is overrated. for me at least. It feels more like a low blood sugar effect. So I have to eat within 15 minutes else I will get real shakey. Yes, it is SubQ. since needs to be taken on an empty stomach, and my stomach is FULL all day/night, the only empty time is on waking. so i'm only 1x a day for now.

So... I guess the salsa is your daily veggies?

ha ha ha

no, actually, my dinner is usually including several servings of veggies. and/or a salad.

[bikeral]

I keep my pre-reconstituted peps in a 1.7cf refer in my bedroom. You can get em at Walmart for $80. After reconstituting, it stays in the fridge. I think the appetite thing is overrated. for me at least. It feels more like a low blood sugar effect. So I have to eat within 15 minutes else I will get real shakey. Yes, it is SubQ. since needs to be taken on an empty stomach, and my stomach is FULL all day/night, the only empty time is on waking. so i'm only 1x a day for now.



ha ha ha

no, actually, my dinner is usually including several servings of veggies. and/or a salad.

OK so now that I completely hijacked your thread 1 last question. 1x a day just waking I can do no problem. What dose would be best doing only once per day?

[TopDogg]

Times Roman: whats your typical dinner? for your eggs, do you eat whole or whites only?

I got super high metabolism... ill give your diet a try for a month or two.

[Times Roman]

OK so now that I completely hijacked your thread 1 last question. 1x a day just waking I can do no problem. What dose would be best doing only once per day?

i take the standard 100mcg of both. beyond that, taking more doesn't straight line correlate to added benefits. the 100mcg is the sweet spot. to take more usually means another pinning session, usually before bed. 3x a day is the frequency sweet spot. some take 4x, but I'm not convinced it correlates out to added benefits.

Times Roman: whats your typical dinner? for your eggs, do you eat whole or whites only?

I got super high metabolism... ill give your diet a try for a month or two.

Typical dinner? well, let's look at what I had two nights ago. probably about 16oz of steak (bone in), cup and a half of spaghetti squash, a small salad, and maybe two cups of ravioli (trying to bulk) - not ideal, but i've already resigned my self to having to cut after the new year.

I eat the whole egg. And my lipid panels are just fine.

TD, to be real blunt, it's the shake at night pre bed that is packing on the weight for the most part. It's about 1000cals and containes 80% fo the fat I eat for the day. if you have a real high metabolism, this may do the trick for you. Not a clean way to do it, but it will add muscle. the fat you can cut later.

[TopDogg]

8 whole eggs a day? damnnn it might do some damage on the long run

[Times Roman]

8 whole eggs a day? damnnn it might do some damage on the long run

my lipid panels always come back fine. my dad has always had excellent cholesterol levels too. I've been blessed with good genetics that way. But I also eat things to lower my cholestoral, such as psyllium husk fiber daily. Excellent, natural way to lower cholestoral.





BTW, the scale at the gym told me 246 yesterday. 250 is going to be real easy........

Shit, i may go for 260 if the arthritas in my back can hold out?

But my T shirts are already real tight in the chest/pits. I may have to get more T's?

[digsy1983]

is it not time to wear a vest?? or is that after the cut?

great progress man! hope ya well if ya get 260 in ya sights!!

[Times Roman]

I had to cut back on the 4500cals/day. Couldn't handle being THAT full all the time. I'm ggood just hitting 250 by year end.

[GirlyGymRat]

sooooo you eat in one day what i eat in half a week. life is not fair. not fair.

i was surprised at your daily egg intake. do you have your own hen house?

[Times Roman]

sooooo you eat in one day what i eat in half a week. life is not fair. not fair.

i was surprised at your daily egg intake. do you have your own hen house?

egggs are sooo cheap at costco! I eat em all the time.

and btw... i'm literally twice your size, so shouldn't I be eating twice as much?

[GirlyGymRat]

That's a lot of eggs and each egg is 5 g fat. Just sayin. I do see your point about the amount of food. I just a tad jealous. It is different for gals. Maybe I should have been a guy.

[largerthannormal]

im at 12 eggs a day.. but I toss all the yolks so my 5g is now .5g i get my fat from elsewhere...

[largerthannormal]

BFAST:
1/2 CUP RAW OATS - 4 EGGS - 1/4 CUP SALSA

2 HOURS LATER:
1/2 CUP RAW OATS - 4 EGGS - 1/4 CUP SALSA

PRE GYM:
1 CUP YOGURT - 2 SCOOPS PROTEIN POWDER

GYM:
1 SCOOP PROTEIN POWDER - 1 SCOOP DEXTROSE IN SHAKER CUP

POST GYM:
2 FRUIT

DINNER:
VARIES

PRE BED:
(SHAKE) 3/4 CUP PEANUT BUTTER - 3 SCOOPS PROTEIN POWDER - 1/4 CUP OATS

This gets me somewhere in the neighborhood of 4,500 cals
P - 390 - 43%
C - 300 - 33%
F - 210 - 23%

Man what am I doing wrong. I eat 2x this and Im no where near 4500 cals?? Just glansing im guessing you get more cals from fat than i do. not to mention im not even bulking ... maybe i need to add more too!!

[SEOINAGE]

Mates,

Many of you that want to bulk seem to look to anabolics as your "go-to" solution.

the reality is, you cannot bulk up if you do not eat. Peroid!

Two months ago, I decided I was going to bulk up. I was at 225 at the time. I'm now 240. yes, I've been eating like a horse. Yes, I always seem to be full. Yes, I'm on trt. Yes, some of that is just food in my stomach, and some is more than likely fat. But I guarantee you it is not 15lbs of food and fat. Some is muscle.

My goal is to hit 250 by the end of the year, then cut bf% down without losing significant lbm.

My point is, in order to bulk up, you must learn to eat. Any gains you make on cycle will go away post cycle if you violate this rule!

Just thought i'd share....

---Roman

I've always been able to bulk, add muscle and get stronger and gain weight even with low test. I feel like people who jump on anabolics early miss out on learning how to eat properly, train properly, and a number of other things. It takes a lot of dedication to eating.

[gbrice75]

Good GOD TR how are you not fat as fvck!! I just gained 5lbs of fat reading your fat intake for the day. Thanks a-hole!

[largerthannormal]

Good GOD TR how are you not fat as fvck!! I just gained 5lbs of fat reading your fat intake for the day. Thanks a-hole!

lol thats what i was thinking.....

must have gifted genetics,, me want those!

[mockery]

lol thats what i was thinking.....

must have gifted genetics,, me want those!

frank zane was reported to eating 400 g of fat a day on par with 400g of protein.

carbs are evil!

[Times Roman]

That's a lot of eggs and each egg is 5 g fat. Just sayin. I do see your point about the amount of food. I just a tad jealous. It is different for gals. Maybe I should have been a guy.

naw... wouldn't have been as cute! =)

Good GOD TR how are you not fat as fvck!! I just gained 5lbs of fat reading your fat intake for the day. Thanks a-hole!

I bit off more than i could chew. I was putting on so much weight that that i had to cut back. Bulking THAT quick is NOT good!!! (learned my lesson). Since then, I've leveled off at 244 for now.....

Man what am I doing wrong. I eat 2x this and Im no where near 4500 cals?? Just glansing im guessing you get more cals from fat than i do. not to mention im not even bulking ... maybe i need to add more too!!

PM me and i can send you my interactive excel macro calculator. makes calculating your macros a slam dunk!