951thompsons 6-8 week slow bulk then cut log

[951thompson]

I've been cutting since the 1st January, over the last 10 weeks of my cut I have been following Lyle McDonalds ultimate diet 2.0, the UD2.0 is an extreme diet/routine, I fear I may have some metabolic damage from this diet, so I am not taking any chances of wasting all my hard work by rising my calories too fast and gaining back all the weight (like I did last year) so I am going to taper up my calories slowly.

MY PLAN

Im going to set my protein at-

I have 160lbs LBM

160lb x 1 = 160g protein

Im going to start my fat intake off at 45g

Carbs 250g. Im going to taper up my carbohydrate intake 25g per week.

TRAINING

I will be following a 5 day PHAT split

No cardio

GOAL

I will be very happy if I can gain 1lb - 2lb of LBM

my main goal is to boast my metabolism ready for my next cut.

RECAP

So in short, slow bulking for 6-8 week, then im going to cut for 8-10 weeks (then I will be going into a long slow bulk though the winter)

[energizer bunny]

good luck mate!.......

whats your food choices for this slow bulk? whats your meal plans? i.e timings etc

[951thompson]

good luck mate!.......

whats your food choices for this slow bulk? whats your meal plans? i.e timings etc

Thanks bud

Plan is to eat 4 meals per day

Meal one (examples)

Oat pancakes/bran cereal/eggs with toast/muesli

Meal 2 (pre workout)

Proteins- fish/beef/pork/chicken
I like to make curry, or stir fry, I like spicy food, I don't like bland flavors. Spice rubs on my meat ect.



Carbs- my fave thing at the mo is 50g rice mixed with 50g red lentils (cooked together) then I add fried onion and peppers. Other carb choices brown pasta/ cous cous/potato/ brown bread/oat

Maybe have a side of broccoli/peppers/sprouts/tomato/salad

Meal 3 (same as meal 2 really)
May have something sweet for desert (post workout spike)

Meal 4 (same as meal 2)

[baseline_9]

Looking forward to seeing this reverse....

Are you going to pos pics... Each week would be good...

Skin folds?

[951thompson]

Looking forward to seeing this reverse....

Are you going to pos pics... Each week would be good...

Skin folds?

I would post photos mate, but there is something wrong with my account, it won't let me upload attachments, can't even change my AVI. I've had a word with admin, they're saying they don't know how to fix it

I will be tracking skin folds tho, my last 7 point reading was 10.9% (dont think this is accurate, think I am actually abit higher)

Thanks for suggesting the reverse, think this is the way to go for me in the future

Im just starting to catch on that macro ratios are such an inaccurate way for working out your macros.

[baseline_9]

Use photo bucket to upload ur photos... Just get a free account and then coppy the IMG code and paste it into the threads

[951thompson]

Use photo bucket to upload ur photos... Just get a free account and then coppy the IMG code and paste it into the threads

I will give it a try, niceone.

[gearbox]

Good luck!

[cj111]

Two logs? Man, I duno what one to watch now..theres just so much action its driving me crazy!
Best of luck on the bulk

[951thompson]

Good luck!

Thanks dude.

[951thompson]

Two logs? Man, I duno what one to watch now..theres just so much action its driving me crazy!
Best of luck on the bulk

Haha Cheers dude. I've retired the other thread (new diet, new thread

[951thompson]

It's only been 2 days of eating at 250g carbs and I feel fat probably psychological. Maybe because of the creatine.
Im creatine loading, think it's bloating me, which is a good thing I guess because creatine water bloat is anabolic . (apparently)

Thinking of upping my carbs 25g on Wednesday.

[baseline_9]

Why are u loading creatine.... No need......

[951thompson]

Why are u loading creatine.... No need......

I started on it yesterday, loading up for a few days to get the shit in my system lol then I will go with the one dose per day (starting tomorrow)

[951thompson]

Im actually losing weight would you Adam and eve it I've lost 3lb since Monday. So im going to up my carbs from 250g to 300g today, then I will reassess the situation next Tuesday.

So today until Tuesdays macros- 160g pro 300g carb 45g fat

[baseline_9]

No no no

Keep the carbs as they are.....

Trust me... Sit back and watch this one play out....

[951thompson]

No no no

Keep the carbs as they are.....

Trust me... Sit back and watch this one play out....

Arr I've already consumed around 200+ grams. Why do you suggest I wait? When do you think I should increase my carbs?

[baseline_9]

Arr I've already consumed around 200+ grams. Why do you suggest I wait? When do you think I should increase my carbs?

I think you should stick to the plan....

If what you have done has 'worked' then why go and make another big change.....

Just see your plan through..... That's my opinion anyway.....

[951thompson]

I think you should stick to the plan....

If what you have done has 'worked' then why go and make another big change.....

Just see your plan through..... That's my opinion anyway.....

The reason I decided to up my carbs is because thats what layne advised, every time you lose weight to up your carbs. My long term plan is to get to around 400g-500g, then start cutting again, start by cutting 100g.(400cal)

But if you think it be best I could wait til Monday to up my carbs, that would be 7 days at 250g.

[baseline_9]

The reason I decided to up my carbs is because thats what layne advised, every time you lose weight to up your carbs. My long term plan is to get to around 400g-500g, then start cutting again, start by cutting 100g.(400cal)

But if you think it be best I could wait til Monday to up my carbs, that would be 7 days at 250g.

As you have been doing it for less than a week I would personally just leave it as is for now and see where you go....

If you wanna bump it then go for it but your not far yet so I'd just take it slow.... This is supposed to be a long and slow process, not a rushed one IMO

[951thompson]

As you have been doing it for less than a week I would personally just leave it as is for now and see where you go....

If you wanna bump it then go for it but your not far yet so I'd just take it slow.... This is supposed to be a long and slow process, not a rushed one IMO

Thing is im worried im losing weight too fast, 3lbs in 4 days does'nt sound healthy. I will meet you half way, I will up my carbs to 275g.
I would ideally like to find my exact maintenance point so I can eat just over.

[energizer bunny]

hows it going mate?...........

[951thompson]

hows it going mate?...........

It's going alright mate, im eating loads of food yet seem to be losing weight on the scales, I've even gone abit over the top with the food at times, it's weird, it's all good tho, I are'nt complaining

[energizer bunny]

It's going alright mate, im eating loads of food yet seem to be losing weight on the scales, I've even gone abit over the top with the food at times, it's weird, it's all good tho, I are'nt complaining

well sounds ideal mate!.......carry on lol

[cj111]

Thompson ,just from personal experience I can flucuate 5-7 lbs pretty easy day by day...depending on what I eat and training and how much water im drinking.. I wouldnt look at that 3lbs and get all freaked out man..

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

agree with cj and base on this 951.. have some patience man, 3lbs is not a lot and especially in week 1.. u dont want to over react or react too quickly, u havent been doing this long enuff to trust the trend IMO.

how long ago did u finish ud2.0 ?? how much bf did u cut?? from what to what??

[951thompson]

Thanks for the concern everyone. It's going ok im at 350g carbs per day im still the same weight and bf on the scale. Im gunning to get up to 400g in the next two weeks. Then I start cutting 1st June.

[951thompson]

agree with cj and base on this 951.. have some patience man, 3lbs is not a lot and especially in week 1.. u dont want to over react or react too quickly, u havent been doing this long enuff to trust the trend IMO.

how long ago did u finish ud2.0 ?? how much bf did u cut?? from what to what??

Ive been adding carbs, if I don't put on weight after a week I add more, if I do add weight I stay where I am, it's going ok

I was somewhere around 14%. My last bf reading on the UD 2.0 was 10.7% tho I think im abit higher as I can't see all of my abs, but this could be due to me been under developed in this area. Im vascular in other areas of my body, think im under developed in the ab area.

[951thompson]

One more thing I am switching from Layne Nortons PHAT routine to Lyle McDonalds generic bulking routine. They are similar routines, just the PHAT routine is very high volume. TBH I can't hack the volume, I became over trained last week. I don't say this lightly over trained gets over used but I was over trained, I could'nt get out of bed for half a week lol kept feeling very dizzy and faint. It's a hardcore routine is PHAT. I leave it to the animals out there who can handle it.

So starting today I will be starting a 4 day upper/lower linear peroidization split.

[MajorPectorial]

Best i take.a better look.at that routine. Haha

[951thompson]

Best i take.a better look.at that routine. Haha

Are you following PHAT routine?