***Dieting 101: Lean Bulking***

[gbrice75]

Awesome! Thanks GB. You are right, the cutting thread is really what I needed. Very much helpful. And based on what you mentioned about my macros, I am adjusting my diet to 240g protein, 160g carbs and 45g fat per day. As a newbie, I was concerned with a higher fat intake, but I will take your word that it is beneficial for me.

Good deal! Don't worry about 45g of fat; that would hardly be considered high. 15-20% of total calories coming from fat is what I typically recommend anyway, and you're right there.

I do have a couple of questions I'm hoping you can help with.

1. The ideal time to eat certain foods: I know that you touch on it in the cutting thread (to have a bulk of the carb intake in meal 1, pre & post workout), but my workout is a bit different. I am doing a split session for the next couple of months. In the morning (8:30am) I do 30-45min of cardio (on empty stomach) then go back to the gym in the early evening (6pm) for my weight training. So technically I have two workout sessions. With that said, what do you think would be the best way to break down the meals? Let me know your thoughts on this.

Personally, I'd have carbs in meal 1 (following your am cardio session), meal 2, and preworkout. I'd probably forego PWO carbs in your case. If you were focusing on adding mass, that'd be a different story, but you're not; you want to optimize burning body fat. I'd suggest: 40g in both meals 1 and 2, and 80g preworkout. By having half your daily carb intake preworkout, you ensure that a) your workout will be fueled, and b) you're countering any potential downside to foregoing PWO carbs as you're not going to burn through 80g of carbs in a single workout session. Again, this is just my suggestion. Others may disagree.

2. Since I started this diet and workout regimen, I find myself hungry ALL THE TIME! Even an hour after my last meal. Again, in your cutting thread you mention spacing meals out apprx 3hrs apart. Does the hunger come with the territory and there is a reason to wait 3hrs?

This is a highly debatable topic, and there's no 'right' answer. I suggest several small meals per day for dieting newbs because it helps them establish a regimented eating pattern, and also because it regulates the amount of food a person can eat, thereby avoiding overeating. I do NOT recommend this to 'speed up metabolism' or 'stoke the metabolic flame' as it has been proven beyond a doubt that meal frequency has no bearing whatsoever on metabolism.

Having said that, if fewer, larger meals works better for you, then go for it. Just adjust your macros accordingly. Currently, i'm only eating 4 meals/day plus my PWO shake.

Or should I be eating when I feel hungry, basically feeding the fire?

Pretty much addressed already. When I cut, I'm hungry all the time too. That's a good thing. You should be hungry. Not near death mind you; but if you were full all the time you'd likely be eating too much. Fewer larger meals will alleviate this somewhat. It will also force you to make better food choices, e.g. a steak instead of a protein shake for instance. Both might have 50g of protein, but one will leave you hungry 30 mins later, the other will likely keep you satiated for several hours.

3. Myth or Truth: That your body cannot process more than 40g of protein per meal

Not necessarily a 'myth', but rather, a blanket statement that doesn't apply to everybody. I don't like absolutes. We're individuals, and as such, we all have different needs, efficiency at processing nutrients, etc. The idea that a 130lb female and a 250lb male both can only process 40g of protein is asinine. There IS a maximum per person, but again, it's individualistic. Read on...

so anything above that is being wasted? Was told this by someone at my gym but wanted to ask you.

That person is an idiot. He probably read it on bodybuilding dot com and parrots it everywhere like he's a nutrition guru.

Nothing is 'wasted'. Larger meals will simply take longer to digest. If this weren't true, Intermittent Fasting diets (some of which have you eating all your daily macros/calories in a single meal) would have come and gone overnight. It's not as if you eat a meal and there is this huge amino dump into the blood stream. If 40g/hour is YOUR maximum, and that's how it worked, then I could see some nutrients being 'wasted'. However, it doesn't work that way. It's more like a 'trickle effect'. Think of how an IV works. Amino's are 'pooled' and used as needed.

I really appreciate your help! You have taught me a ton of knowledge to accomplish my goals!


JT

Awesome bro, great questions and glad to help!!

[Toki]

this is fantastic , great Info

[Jon T]

Man GB! I feel like I should pay you for all of this info! You really have helped me tremendously. I hope you don't mind, but I have a few more questions and I PROMISE I will not bother you again! Haha

-I am TERRIBLE with math. I think I did it correctly, but would you mind helping me out to calculate my TDEE? 39yrs/5'10"/193lbs are my stats. Based on (moderate exercise or sports 3 to 5 times per week) I calculate it to be 2932 calories.

-Based on this TDEE (assuming it is correct), how much of a deficit would be sufficient? I have been doing 2,000cal per day. Is that too much?

-Is it possible to do too much cardio while in cutting phase? I have been putting in 30-60min per day not including my weight training.

-I have been taking the following supplements:

BCAA - There is no dosage on the bottle, it just says to take 3 caps twice or more each day. It's called Super Amino 6000 by Dymatize
Flax Seed Oil (1000mg/cap)
Glutamine (1000mg/cap)
Multi Vitamin

I never trust the dosages on the bottles. I always feel like they make you take more than necessary so you have to buy it quicker! What do you recommend as a dose and at what times of the day? If you think I should add any other supplements I'm all ears!

[lovbyts]

Thanks buddy. Admin will be stickying this soon, so feel free to point people to it when you see them asking about adding mass.

Not soon enough...
Great read, to bad I cant get my brain to wrap around the diet stuff very well, I get boarded to easy. Maybe if you could add an Asian girl picture or reference every couple of sentences it would keep me on track?

[GirlyGymRat]

Not soon enough...
Great read, to bad I cant get my brain to wrap around the diet stuff very well, I get boarded to easy. Maybe if you could add an Asian girl picture or reference every couple of sentences it would keep me on track?

First time out of the lounge?? HAW pics only allowed if member is AW and working towards hotness. Lol.

[lovbyts]

First time out of the lounge?? HAW pics only allowed if member is AW and working towards hotness. Lol.

LOL no I try to spread it around. I post in the Q&A, HRT, laboratory section, injury (as you well know) and a few other sections as well as reading if I dont post but NO, I dont get in here very often or as often as I should.

What pictures would you be referring to?

[gbrice75]

this is fantastic , great Info

Np!

Man GB! I feel like I should pay you for all of this info! You really have helped me tremendously. I hope you don't mind, but I have a few more questions and I PROMISE I will not bother you again! Haha

I'll send you my paypal account info, BAHAHA!!! Nah man, I enjoy doing this because it's something i'm passionate about. Ask away, it's not a bother.

-I am TERRIBLE with math. I think I did it correctly, but would you mind helping me out to calculate my TDEE? 39yrs/5'10"/193lbs are my stats. Based on (moderate exercise or sports 3 to 5 times per week) I calculate it to be 2932 calories.

Sorry - but what are your stats again? I'm too lazy to go back and find them, lol. I will say though that I'm personally not a fan of the TDEE calculators (yes I know my sticky contains a link to them)... they always tend to come out on the high side in my experience. The problem is with the activity multiplier... it's too subjective. What you consider 'moderately active' might be a drastic difference from what I consider it to be.

I've been using a much more simple formula for years, and as non-scientific and crude as it may seem, tends to come out pretty damn close most of the time. Like anything else, it requires monitoring and adjustment.

LBM x 1= TDEE. So let's say you're 190lbs at 15% bodyfat. To find your lean mass: (190 x .15 = 28.5). So in this example you're carrying 28.5lbs of fat, and 161.5lbs of lean mass (190 - 28.5 = LBM). Now that we know lean mass, we can use the calculation above to find TDEE: (161.5 x 15 = 2422.5). So we're looking at a TDEE somewhere in the neighborhood of 2400.

Try using this applying your own stats and let me know what you come up with.

-Based on this TDEE (assuming it is correct), how much of a deficit would be sufficient? I have been doing 2,000cal per day. Is that too much?

I'll have to wait until I see your numbers, but generally speaking, around 500 calories behind TDEE is a good starting point for a deficit. You can achieve this via cardio, calorie restriction, or a combo of both. I'm personally a fan of more cardio and less caloric restriction.

-Is it possible to do too much cardio while in cutting phase? I have been putting in 30-60min per day not including my weight training.

That depends on what you consider "too much". There's definitely a point where one could over do it, but I think most people would break down mentally FAR sooner than physically... i.e. most people don't look forward to cardio and the amounts you'd have to do in order to do "too much" would be ridiculous. To put it in perspective, here's my ideal cardio regimen for a cut, time permitting:

AM fasted: 45-60 mins moderate intensity, steady state

PM PWO (fed): 20 mins HIIT followed by 25 mins moderate intensity steady state

At least 5x weekly, 6 if possible. Take the 7th day off completely (no cardio, no weight training) for recovery. That's a good bit of cardio, but with a solid diet and training will get anybody ripped fast!

-I have been taking the following supplements:

BCAA - There is no dosage on the bottle, it just says to take 3 caps twice or more each day. It's called Super Amino 6000 by Dymatize
Flax Seed Oil (1000mg/cap)
Glutamine (1000mg/cap)
Multi Vitamin

I never trust the dosages on the bottles. I always feel like they make you take more than necessary so you have to buy it quicker! What do you recommend as a dose and at what times of the day? If you think I should add any other supplements I'm all ears!

I wouldn't bother with BCAA's at all unless you're doing fasted cardio (take 10g BCAA's 30 mins prior) or going extended periods of time (several hours, not 2 or 3) without food. Other than that, you should be getting plenty of amino's from the foods you eat.

I'd ditch the flax for a quality fish oil. Flax doesn't have the greatest fat profile IMO, there are far better options. Look for a fish oil with the highest concentration of Omega 3 fatty acids. Most people get enough Omega 6-9 from foods, but not Omega 3 unless you're eating lots of fatty fish (salmon, mackerel, sardines, bluefish, etc).

I don't bother with Glutamine but I don't think it's going to hurt.

I also supplement with B complex, C (pre and post workout), D3, Chromium Polynicotinate, and several digestive enzymes. I don't think any of these are 'necessary' mind you, it's just what I like to use.

What kind of multi are you using? If it's a Centrum or 'One a day', i'd ditch it in favor of something more geared towards what we do here. I like Animal Pak personally.

Not soon enough...
Great read, to bad I cant get my brain to wrap around the diet stuff very well, I get boarded to easy. Maybe if you could add an Asian girl picture or reference every couple of sentences it would keep me on track?

lol, nice to see you in these parts stranger! Hmm... so you think adding a few Asian girl pics will draw some attention to this section? Maybe we should just rename it The Lounge.

So, can we expect to see you around here more often from here on out!?

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

yo GB wat up!

[Jon T]

Great info as always. No need for Paypal, I see you are a fellow NJ resident! I'll drop it in the mail for you! Haha

Sorry, I don't know how to post with quotes like you did...

YOUR POST
Sorry - but what are your stats again? I'm too lazy to go back and find them, lol. I will say though that I'm personally not a fan of the TDEE calculators (yes I know my sticky contains a link to them)... they always tend to come out on the high side in my experience. The problem is with the activity multiplier... it's too subjective. What you consider 'moderately active' might be a drastic difference from what I consider it to be.

I've been using a much more simple formula for years, and as non-scientific and crude as it may seem, tends to come out pretty damn close most of the time. Like anything else, it requires monitoring and adjustment.

LBM x 1= TDEE. So let's say you're 190lbs at 15% bodyfat. To find your lean mass: (190 x .15 = 28.5). So in this example you're carrying 28.5lbs of fat, and 161.5lbs of lean mass (190 - 28.5 = LBM). Now that we know lean mass, we can use the calculation above to find TDEE: (161.5 x 15 = 2422.5). So we're looking at a TDEE somewhere in the neighborhood of 2400.

Try using this applying your own stats and let me know what you come up with.

I'll have to wait until I see your numbers, but generally speaking, around 500 calories behind TDEE is a good starting point for a deficit. You can achieve this via cardio, calorie restriction, or a combo of both. I'm personally a fan of more cardio and less caloric restriction.

MY RESPONSE
My stats are 39yrs/5'10"/193lbs are my stats. Based on (moderate exercise or sports 3 to 5 times per week) I calculate it to be 2932 calories. IS that right?

YOUR POST
What kind of multi are you using? If it's a Centrum or 'One a day', i'd ditch it in favor of something more geared towards what we do here. I like Animal Pak personally.

MY RESPONSE
I am using the GNC MegaMan Sport Multi Vitamin

[gbrice75]

yo GB wat up!

What's crackin' buddy!?

Great info as always. No need for Paypal, I see you are a fellow NJ resident! I'll drop it in the mail for you! Haha

Nice bro!! Always glad to have another Jersey guy around... where in Jersey, if you don't mind my asking?

Sorry, I don't know how to post with quotes like you did...

YOUR POST
Sorry - but what are your stats again? I'm too lazy to go back and find them, lol. I will say though that I'm personally not a fan of the TDEE calculators (yes I know my sticky contains a link to them)... they always tend to come out on the high side in my experience. The problem is with the activity multiplier... it's too subjective. What you consider 'moderately active' might be a drastic difference from what I consider it to be.

I've been using a much more simple formula for years, and as non-scientific and crude as it may seem, tends to come out pretty damn close most of the time. Like anything else, it requires monitoring and adjustment.

LBM x 1= TDEE. So let's say you're 190lbs at 15% bodyfat. To find your lean mass: (190 x .15 = 28.5). So in this example you're carrying 28.5lbs of fat, and 161.5lbs of lean mass (190 - 28.5 = LBM). Now that we know lean mass, we can use the calculation above to find TDEE: (161.5 x 15 = 2422.5). So we're looking at a TDEE somewhere in the neighborhood of 2400.

Try using this applying your own stats and let me know what you come up with.

I'll have to wait until I see your numbers, but generally speaking, around 500 calories behind TDEE is a good starting point for a deficit. You can achieve this via cardio, calorie restriction, or a combo of both. I'm personally a fan of more cardio and less caloric restriction.

MY RESPONSE
My stats are 39yrs/5'10"/193lbs are my stats. Based on (moderate exercise or sports 3 to 5 times per week) I calculate it to be 2932 calories. IS that right?

Here's the problem - without knowing your currently BF%, it's impossible for me to calculate. Do you have any idea? If not, can you post up a few pics of your current condition? You can PM them to me if you're uncomfortable posting here.

Chances are 3000 calories is too much, but we'll see.

YOUR POST
What kind of multi are you using? If it's a Centrum or 'One a day', i'd ditch it in favor of something more geared towards what we do here. I like Animal Pak personally.

MY RESPONSE
I am using the GNC MegaMan Sport Multi Vitamin

Ok. I'm not familiar with what they pack it with, but it's better than nothing for now.

[Jon T]

Nice bro!! Always glad to have another Jersey guy around... where in Jersey, if you don't mind my asking? [/QUOTE]

I am from Jackson. You?


Here's the problem - without knowing your currently BF%, it's impossible for me to calculate. Do you have any idea? If not, can you post up a few pics of your current condition? You can PM them to me if you're uncomfortable posting here.

Chances are 3000 calories is too much, but we'll see. [/QUOTE]


Sorry, here are my complete stats: 39yrs/193lbs/19%bf/5'10" Based on my math (which isn't very good) I come up with approx 2900cal/day.

[gbrice75]

I am from Jackson. You?

Not too far from you... right near Red Bank.

Sorry, here are my complete stats: 39yrs/193lbs/19%bf/5'10" Based on my math (which isn't very good) I come up with approx 2900cal/day.

Ok... I'd actually put your TDEE right around 2300 calories/day. Other than your workouts, are you doing any other kind of activity, i.e. hiking, sports, etc?

[Jon T]

Not too far from you... right near Red Bank. [/QUOTE]

Nice! I worked at the Bank of America on Rt 35 as you enter Red Bank for about 3 years. Maybe we have crossed paths in the past!


Ok... I'd actually put your TDEE right around 2300 calories/day. Other than your workouts, are you doing any other kind of activity, i.e. hiking, sports, etc?[/QUOTE]

Ok, I am not sure how I was so off. I used the calculation from the "TDEE - Total Daily Energy Expenditure" thread and based the calculation on "Moderately active = BMR X 1.55". As of March 1st I have been eating approx 2000cal/day (give or take 50 in either direction) and was under the assumption that I was in approx 800-900 calorie deficit per day. Based on what you are saying, I probably need to cut it down another 200cal or so.

My job really screws with my workout schedule. Most days I can go in the morning and get weight training and 30-40min cardio in prior to work. On slow days I can do a split session with fasting am cardio then back in the evening for weight training (and sometimes more cardio). Then there are times when I have to go in the evening. So as you can see, it's all over the place. I figure as long as I can get there and do what needs to be done, it doesn't matter when. What do you think? Is it bad that I am all over the place with my workouts?

Once I do my training I don't do much else in the way of activity during the week as I have a desk job. Sucks. But on Sat I will try to get out and do something whether it's some kind of sporting activity or just an extra cardio session. Something to get the heart rate going. Sunday's are usually rest day for me.

[gbrice75]

Nice! I worked at the Bank of America on Rt 35 as you enter Red Bank for about 3 years. Maybe we have crossed paths in the past!

I'm like 5 mins from there!

Ok, I am not sure how I was so off. I used the calculation from the "TDEE - Total Daily Energy Expenditure" thread and based the calculation on "Moderately active = BMR X 1.55". As of March 1st I have been eating approx 2000cal/day (give or take 50 in either direction) and was under the assumption that I was in approx 800-900 calorie deficit per day. Based on what you are saying, I probably need to cut it down another 200cal or so.

Reread my 2nd reply to you in this post. I practically did it for you already. http://forums.steroid.com/showthread...68#post6438068

My job really screws with my workout schedule. Most days I can go in the morning and get weight training and 30-40min cardio in prior to work. On slow days I can do a split session with fasting am cardio then back in the evening for weight training (and sometimes more cardio). Then there are times when I have to go in the evening. So as you can see, it's all over the place. I figure as long as I can get there and do what needs to be done, it doesn't matter when. What do you think? Is it bad that I am all over the place with my workouts?

It's not necessarily 'bad' ... it'd be nice if life allowed us to do the things we want when we want, but that's not how it works. With that said, make dieting/training fit your schedule. If you have to train in the morning one day and in the evening the next, so be it. The important thing is that you train.

Once I do my training I don't do much else in the way of activity during the week as I have a desk job. Sucks. But on Sat I will try to get out and do something whether it's some kind of sporting activity or just an extra cardio session. Something to get the heart rate going. Sunday's are usually rest day for me.

Good to have a rest day. I'd never recommend training and/or cardio 7 days a week with the exception of late game contest prep.

[Jon T]

"Reread my 2nd reply to you in this post. I practically did it for you already."

Got it. Using "LBM x 1= TDEE"....195lbs 19% bodyfat. lean mass: (195 x .19 = 37) so 37lbs of fat, and 158lbs of lean mass (195 - 37 = 158lb LBM).
TDEE= (158 x 19 = 3092). Now that I have calculated this, and if it is accurate, I feel like a FAT BASTARD!!! Haha

When I used the "TDEE - Total Daily Energy Expenditure" thread it came out to approx 2800-2900. So not too far off. In either case, I am assuming if I maintain 2300-2400cal/day that is a sufficient deficit combined with my training.

With that being said, for the past two weeks I have been at 2000cal/day. With this much of a deficit am was I doing more harm than good?


As always, thanks for the help GB. The check is in the mail! Hahaa

[gbrice75]

Got it. Using "LBM x 1= TDEE"....195lbs 19% bodyfat. lean mass: (195 x .19 = 37) so 37lbs of fat, and 158lbs of lean mass (195 - 37 = 158lb LBM).
TDEE= (158 x 19 = 3092). Now that I have calculated this, and if it is accurate, I feel like a FAT BASTARD!!! Haha

I already calculated it for you... but what you have above is wrong. Also, I see I screwed up with a typo... it's LBM x 15 = TDEE. So let's redo this now:

195lbs, 19% bodyfat. 195 x .19 = 37. 195 - 37 = 158. Based on your stats, you're carrying 158lbs LBM ad 37lbs of fat. Now we can use 'my' TDEE formula to see what yours is:

158 x 15 = 2370.

Your TDEE is roughly 2370... that's a far cry from 3000. Based on this number, I think 2000 calories is a perfect starting point for you to cut at. You will need to monitor your progress and make adjustments to calories as needed, i.e. if you're consistently losing more than 1.5-2lbs/week, calories need to be bumped. If you're not losing at all, they need to be lowered and/or more cardio thrown in the mix.[/QUOTE]

[Jon T]

I already calculated it for you... but what you have above is wrong. Also, I see I screwed up with a typo... it's LBM x 15 = TDEE. So let's redo this now:

195lbs, 19% bodyfat. 195 x .19 = 37. 195 - 37 = 158. Based on your stats, you're carrying 158lbs LBM ad 37lbs of fat. Now we can use 'my' TDEE formula to see what yours is:

158 x 15 = 2370.

Your TDEE is roughly 2370... that's a far cry from 3000. Based on this number, I think 2000 calories is a perfect starting point for you to cut at. You will need to monitor your progress and make adjustments to calories as needed, i.e. if you're consistently losing more than 1.5-2lbs/week, calories need to be bumped. If you're not losing at all, they need to be lowered and/or more cardio thrown in the mix.

[/QUOTE]


Thanks GB. I got it now. This makes more sense. For the past few weeks I have been at 2000cal/day. So a deficit of approx 350cal/day. I jumped on the scale for the first time in 2 weeks and I went UP in weight 2lbs. Doesn't make any sense since I am in deficit. I suppose I need to drop the calories a bit and bump up the cardio.

I thought of something today that I know you can answer for me. As I mentioned in a previous post. I eat every three hours and find myself hungry after about an hour since my last meal. So by the time I reach my next meal I am pretty much starving. Is this counter productive, hense the reason I may have gained weight? From what I have researched, on one hand, if my body is starving it should be taking the necessary energy from fat in my body. But on the other hand, if my body is starving, when it does get food is it storing it as fat rather than burning it for energy? Let me know your thoughts on this.

Btw...awesome new picture bro! You look great!! I hope to get there one day!!

[HCTP]

First of all awesome post, I've searched far and wide online and have found nothing but confusion and confliction. This makes most sense to me. Using your formula, I would need about 2330 calories a day, how do I figure out how many grams of protein, carbs, and fat that is? Also, what is your stance on milk?

[RipOwens]

Got a lot from this post GB, thank you brother!

[gbrice75]

Thanks GB. I got it now. This makes more sense. For the past few weeks I have been at 2000cal/day. So a deficit of approx 350cal/day. I jumped on the scale for the first time in 2 weeks and I went UP in weight 2lbs. Doesn't make any sense since I am in deficit. I suppose I need to drop the calories a bit and bump up the cardio.

I wouldn't change anything yet. There are a number of reasons this could happen. I'd stick with 2000 calories/day for another 2 weeks or so and see which way the trend goes.

I thought of something today that I know you can answer for me. As I mentioned in a previous post. I eat every three hours and find myself hungry after about an hour since my last meal. So by the time I reach my next meal I am pretty much starving. Is this counter productive, hense the reason I may have gained weight?

You felt hungry, but you certainly weren't 'starving'. What you're referring to is the body's ability to hold on to existing fat stores to counter true starvation. That's not what happened here, but even if it were, your body wouldn't be creating new fat stores in a caloric deficit.

From what I have researched, on one hand, if my body is starving it should be taking the necessary energy from fat in my body. But on the other hand, if my body is starving, when it does get food is it storing it as fat rather than burning it for energy? Let me know your thoughts on this.

First, you have to be able to distinguish between hunger and starvation. You're DEFINITELY not starving. To be honest, you're not even hungry. The feelings and cravings you're getting are more likely a result of past conditioning. i.e. you're used to eating, so your brain is telling you that you 'need' to eat. Google the hormone Ghrelin which is, in part, responsible for how you're feeling. Over time, your body will adjust and the 'conditioned' feelings of hunger should dissipate somewhat, if not all together.

Btw...awesome new picture bro! You look great!! I hope to get there one day!!

Thanks brother, it's a year old and I'm a lot fatter right now, but I'll get back there. You'll get there too!

First of all awesome post, I've searched far and wide online and have found nothing but confusion and confliction.

Good stuff bro, glad it helped!

This makes most sense to me. Using your formula, I would need about 2330 calories a day, how do I figure out how many grams of protein, carbs, and fat that is?

That depends on a lot of things. What are your stats? Goals? Training experience?

Also, what is your stance on milk?

I'm a milk LOVER, I could drink a gallon a day easily. However, for my recent cut I've decided to ditch it (and cut my diary intake in general down quite a bit) as it contains a relatively high amount of sugar. When I cut, I aim to keep my sugar intake around 20g/day or less.

As a protein source it's perfectly fine. It's a complete protein so there's nothing to worry about as far as that goes. However, some people cannot handle dairy (lactose intolerance)... so if you feel gassy, bloated, etc. from drinking milk and/or dairy in general, I'd suggest foregoing it for another source.

Got a lot from this post GB, thank you brother!

Awesome, my pleasure!

[Jon T]

[QUOTE=gbrice75;6444051]I wouldn't change anything yet. There are a number of reasons this could happen. I'd stick with 2000 calories/day for another 2 weeks or so and see which way the trend goes.

You felt hungry, but you certainly weren't 'starving'. What you're referring to is the body's ability to hold on to existing fat stores to counter true starvation. That's not what happened here, but even if it were, your body wouldn't be creating new fat stores in a caloric deficit.

First, you have to be able to distinguish between hunger and starvation. You're DEFINITELY not starving. To be honest, you're not even hungry. The feelings and cravings you're getting are more likely a result of past conditioning. i.e. you're used to eating, so your brain is telling you that you 'need' to eat. Google the hormone Ghrelin which is, in part, responsible for how you're feeling. Over time, your body will adjust and the 'conditioned' feelings of hunger should dissipate somewhat, if not all together.

Thanks brother, it's a year old and I'm a lot fatter right now, but I'll get back there. You'll get there too!


MY RESPONSE: One of these days I will learn how to quote things the way you do. For now bear with me!

I learned so much in the week or so that we have been going back and forth. As you suggested, I am going to run with this and see where I am at after a few weeks. If I don't see any progress I will probably be in touch with more questions!!! Haha Thanks again bro for all your help.

[HCTP]

GB, I sent you an email with my stats/goals. Any help you could give would be awesome.

[NotTheSame]

I know this is an old thread but it has been posted in this year so i'll ask anyway,

GB, i'll start by saying great post but i'm just wondering what your thoughts are on fat intake are. Have your views on this changed with modern ideas? Everything i read now suggest a much higher fat intake then what you recommend in this post.

[gbrice75]

I know this is an old thread but it has been posted in this year so i'll ask anyway

Nah, no worries. It's a Q&A thread to the sticky (as opposed to posting within the sticky itself), so it's never really 'old'.

GB, i'll start by saying great post but i'm just wondering what your thoughts are on fat intake are. Have your views on this changed with modern ideas? Everything i read now suggest a much higher fat intake then what you recommend in this post.

In my experience, the trend is continuously up and down - high fat/low carb is the right approach, then the opposite - over and over. My thoughts haven't changed in general, but I will say that it varies from person to person. Simply, some people respond better to higher fat diets, others can get away with low fat/higher carb. It also boils down to total caloric intake; for a guy eating 4000 calories, I'm not going to recommend 60g fat. 100g would be more appropriate, maybe even higher. IMO, it's all very flexible -but most important is finding what works for you as an individual.

[HellbentSOB]

I'm in your debt! Great resource.

[ocman]

Great article!!!

I just went on a 90 day cut and lost 8 pounds and 3.3% body fat. Looks like I lost about 20% of lean mass (1.35 lbs).

My question is, on a lean bulk is there a rule of thumb on the percentage of fat gained to lean mass gained?

I'm talking about eating very clean at about 400 calories over maintenance. Also, would be doing cardio as recommended.

peace

[Docd187123]

Great article!!!

I just went on a 90 day cut and lost 8 pounds and 3.3% body fat. Looks like I lost about 20% of lean mass (1.35 lbs).

My question is, on a lean bulk is there a rule of thumb on the percentage of fat gained to lean mass gained?

I'm talking about eating very clean at about 400 calories over maintenance. Also, would be doing cardio as recommended.

peace

No there is no rule of thumb. The rate of fat gained for muscle gained is determined by the amount of the caloric surplus and hormonal factors such as your p-ratio (nutrient partitioning) which determines how much of a calorie goes into building muscle and how much into storing fat.

Clean or dirty doesn't matter since you'd be in a 400cal surplus regardless of the foods you ate. Cardio simply burns calories so by doing some you must take that into account when calculating your TDEE and surplus.

[ocman]

Cardio simply burns calories so by doing some you must take that into account when calculating your TDEE and surplus.

What is the best way to accomplish this?

[aquarius66794]

Gbrice thankyou for taking the time to write this up. Very informative and easy to understand. Much appreciated!

[KingB]

Thanks alot for this post, made me realize i have waaay to much protein in my diet (i love that meat/chicken etc) :P

[GirlyGymRat]

Thanks alot for this post, made me realize i have waaay to much protein in my diet (i love that meat/chicken etc) :P

My doctor said I need only 1.5g of protein for every kilo of weight. I too am eating too much protein.

[Docd187123]

My doctor said I need only 1.5g of protein for every kilo of weight. I too am eating too much protein.

1.5g/kg of protein is not the same as 1.5g/lb of protein obviously lol. The recommended minimum intake is about .8g/pound and 1.5g/kilogram converts to ~0.68g/pound. I don't think you're getting too much protein at that intake GGR

[GirlyGymRat]

1.5g/kg of protein is not the same as 1.5g/lb of protein obviously lol. The recommended minimum intake is about .8g/pound and 1.5g/kilogram converts to ~0.68g/pound. I don't think you're getting too much protein at that intake GGR

Doc wants me to not eat unless I am hungry. I am on a med that has bonus sides- eliminates carb cravings and reduces appetite and once I do eat, it releases something that tells me I am full. These are the sides!!! Awesome drug. I am rarely hungry so he said I should not eat and let my fat redistribute naturally until I get to a very low bf%.

[tarmyg]

Ggr,

What is the name of that medicine?

[gbrice75]

Glad to see this thread is still alive.

[GirlyGymRat]

Ggr, What is the name of that medicine?

Victoza

[GirlyGymRat]

Glad to see this thread is still alive.

It's a well written informatics thread!! Awesome author

[RaginCajun]

Victoria

i knew she was a drug!

[T-boner]

I just spent the day shopping for food and portioned out meals based on this diet plan. I was starving but yet I barely made it through one meal. I don't know how I'm going to be able to eat another one in 3 hours let alone 6 every day. Gonna have to lower the portions and try to build up to it. I believe my diet is currently my bottle neck so I have to do this or no more gains. I don't know how you guys eat this much.

[Jerrard]

Hi all souds great apart from one thing what does 45g of protein look like on a plate and carbs it would be nice if someone could put a picture of their meals on a thread I might not want to eat what they are eating but at least I’ll have an idea what my meals are supposed to look like