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Usually when i bulk, i add some unwanted bodyfat, i have just cut down to 12% and would like to keep the bf low on my up and coming bulk!
Obviously eating clean is one of the biggest things, i know that...
But some people seem to just be able to put on solid muscle with near nothing in regards to fat gain!
Quote:
Originally Posted by johnnymctrance
All other things being equal - there are no secrets. At some point, it boils down to genetic predisposition. We're not all created equally. Some people are just lucky, others not so much. If subject A and subject B start with identical stats, run the exact same diet/regimen and one yields better results than the other, there's really nothing else to point to.
With that said - have you ready my sticky on lean bulking?
I have read it yes, it is a great read... I think where i might be lacking is the that i have a very varied TDEE from day to day due to my lifestyle! i had a hypothesis that some days when less active i would be eating to much in surplus and perhaps other days not enough!Quote:
Originally Posted by gbrice75
Yes, if your activity varies greatly from day to day, then so will your TDEE. Calorie cycling (mainly via manipulating carb intake) may be a good option for somebody with your schedule.Quote:
Originally Posted by johnnymctrance
Is it common practice to have an adjusting diet plan depending on your activity level? It seems like it would take alot of time and effort trying to figure ur TDEE each day
IMO, it's the only logical way to do it.Quote:
Originally Posted by johnnymctrance
Agreed, but then again most things worthwhile *do* take a lot of time and effort. ;)Quote:
Originally Posted by johnnymctrance
I was reading in ur sticky that carb cycling can be done in a bulk too... Could u give and example of how it might look?Quote:
Originally Posted by gbrice75
I cycled carbs during a bulk - looked something like this:Quote:
Originally Posted by johnnymctrance
Monday - workout day - 275g protein, 450g carbs, 60g fat
Tuesday - nonworkout day - 275g protein, 200g carbs, 60g fat
Wednesday - workout day - 275g protein, 450g carbs, 60g fat
and so on. You get the idea. Carb intake was higher on training days. This kept glycogen stores at maximal levels for each session and, at 450g/day, certainly continued to aid in the recovery process during off days.
There are plenty of ways to implement a carb cycle, but based on a M/W/F training regimen, this is what worked best for me.
I really like the look of that!!Quote:
Originally Posted by gbrice75
So u only have a diet spilt of 2 different days... workout days and non workout days?
So am i right in saying u eat 1000kcals roughly extra on workout days?
I will be having a M/W/F routine
If i ate for example 160g protein, 355g carbs, 60g fat on nonworkout days what should i bump it up to on workout days?
Oh and do u think the protein intake is ok at 1g/pound of weight? i have read many studies stating 1g/pound is plenty for building muscle and any extra is a waste for a non competitive bodybuilder
It's been a while, but I'm pretty sure on weekends (also non workout days), I reduced carbs even further - probably down to around 100g or so.Quote:
Originally Posted by johnnymctrance
As compared to alternating non-workout days, yes.Quote:
Originally Posted by johnnymctrance
355g would be high for me on non-workout days. In hindsight, I probably should have been running my carbs at around 350g on workout days, and 150-200g on non workout days. What are your stats?Quote:
Originally Posted by johnnymctrance
I agree. For most people, 1g/lb of bodyweight, or 1.2 - 1.5g/lb of LBM is plenty. Most people dramatically overestimate the amount of protein required to grow muscle. You need enough to facilitate muscle repair and growth. More protein beyond that will note equate to additional growth.Quote:
Originally Posted by johnnymctrance
You are in the best possible hands here so the only thing I want to emphasize is that people are to hesitant to adjust. Often they wait until it is too late. Monitor frequently and accurately and adjust accordingly. Best advice I can give. GB is excellent in the area of diet and nutrition and if you look at his history you can see they transformation he has made in himself by practicing what he preaches. Listen to his advice closely bro!
My stats are 157lb, 12% bf, 26yo...Quote:
Originally Posted by gbrice75
How would u suggest i change my macros? if im keeping protein at 160g and fats at 60g i need to fill the rest up with carbs which comes to 355g
My maths is:
2600kcal total
Protein - 160 x 4 = 640kcal
Fat - 60 x 9 = 540kcal
640 + 540 = 1180kcal remaining
2600kcal - 1180kcal = 1420kcal/4 = 355g carbs???
Should i change this?
I will indeed man, thanks for the advice! GB is being extremely helpful and i am taking his advice closely!Quote:
Originally Posted by jimmyinkedup
bump
Thanks for your kind words brother. :)Quote:
Originally Posted by jimmyinkedup
2600 total cals looks really good for you based on your stats - but IMO that's what your workout day calories should look like. You were asking about 355g carbs on non-workout days, correct?Quote:
Originally Posted by johnnymctrance
Quote:
Originally Posted by gbrice75
I was yes, so with the changes made it will look like this:
Workout days - 160g protein, 355g carbs, 60g fat
No Workout days (-500kcals) - 160g protein, 230g carbs, 60g fat
Would u increase the number of kcals much if u were on cycle? I plan to do one in the future!Quote:
Originally Posted by gbrice75
Quote:
Originally Posted by johnnymctrance
For a mass cycle? Yes, slightly. No more than 500 over your current intake IMO.Quote:
Originally Posted by johnnymctrance
Add clen (not srs)
This is an extremely irresponsible post. You know nothing about the OP, his health, condition, etc. yet you blindly suggest he start using clen? Do yourself a favor and edit your post.Quote:
Originally Posted by EquilibriumZ