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Post by AlexWestCollects on Sept 4, 2013 20:44:37 GMT -5
High protein diet, low fat and carbs. Eating around every 2 hours. I'm trying to keep my diet at around 2,400 calories. I'm doing a lot of heavy lifting 5x a week mixed in with cardio and core training 3x a week. If youre looking to bulk up, you need to add more carbs and some fats for extra calories. As long as you are eating healthy and have a regular exercise schedule, you shouldnt gain much fat. Good carb sources are oats, brown rice, sweet potatoes, and Ezekiel bread. There are some others but thats all I eat. You want to get your fat from olive oil, almonds, natural pb, and avocados. Eating every 2 or 3 hrs is a good start as it will keep your metabolism working constantly and really speed up the fat burning. I like to get about 50g of protein, 30-40g carbs, and 15g fat per meal. My last two meals of the day are usually without carbs. You don't really need them when you're sitting around the house. Yea for carbs I usually eat whole grains, cream of wheat, brown rice, sweet potatoes etc. I've bulked a bit over the last few weeks I've heard that the eating could cause you to gain more fat so I'm trying to keep my cardio while bulking and trying to eat. Here are some progress pics from the last 3 wks.
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Post by AlexWestCollects on Sept 4, 2013 20:47:38 GMT -5
High protein diet, low fat and carbs. Eating around every 2 hours. I'm trying to keep my diet at around 2,400 calories. I'm doing a lot of heavy lifting 5x a week mixed in with cardio and core training 3x a week. That seems like a pretty low amount of calories relative to how active you are. I'd say you gotta eat more if you want to see size. There are a ton of maintenance calorie calculators out there where you can enter your height/weight/activity level to get how much it would take, in theory, to maintain. They are very general, but I personally use the top five or so on google and average the numbers (they're each relatively in the same ballpark) to calculate my maintenance kcals. If you don't like the "bulk" culture (I'll admit, it scares me a bit, and I've 'bulked' enough on accident in my day to want to do it intentionally), I'd say just eat at your maintenance level with perhaps a small (100-200 kcals?) surplus. If you're not getting the gains you want, maybe increase the calories. If you're gaining weight too fast or visibly gaining fat, go back to maintenance kcals or maybe lower. It takes a little experimenting to find your 'true' maintenance. I'm generalizing here, but I've seen "bulking" rationalized as "eating all the junkfood in sight." If you want to get more calories with 'clean' foods, you might consider eating more carbs and/or more fat. There's nothing wrong with healthy fats (monos of course, as well as high-quality saturated fat from coconut products and pasture-raised animal products. don't let the 8th grade health books fool you) and 'safe' carb sources (I, for example despise wheat, but I'll eat white rice due to it's lack of antinutrients and relative cheapness, as well as pumpkin, sweet potato, and various fruits). Eating a broader variety of foods would probably help with your muscle growth due to the nutrients and hormonal responses. I hope that sorta helped. Sorry in advance if you didn't like my paleo agenda. The calories are tough. While 2,400 might seem like a little it's tough to get there with clean eating. I don't want to eat junk food to get the calorie numbers, it's too much fat in my diet. I think ur right I need to eat more carbs. Thx for the tips.
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savage
Main Eventer
Joined on: Dec 6, 2011 11:10:45 GMT -5
Posts: 1,299
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Post by savage on Sept 4, 2013 21:03:17 GMT -5
Looks like you are on the right track. You've already got a good base to work with so thats a plus. Heres what I recommend for a couple weeks to see how you respond. Have a shake 1st thing in the am. This will give you an immediate extra 600 calories and you will be hungry again within an hour. Blend this.
8oz eggwhites 3/4 cup dry oats 2tbsp natural peanut butter 1/2 cup berries 1/4 cup almond milk (unsweetened) 1 scoop whey
You also want to make sure you get plenty of carbs post workout. You need them then more than any other time. Sweet potatoes are ideal imo. 6-8oz is good.
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Post by AlexWestCollects on Sept 4, 2013 21:08:44 GMT -5
Looks like you are on the right track. You've already got a good base to work with so thats a plus. Heres what I recommend for a couple weeks to see how you respond. Have a shake 1st thing in the am. This will give you an immediate extra 600 calories and you will be hungry again within an hour. Blend this. 8oz eggwhites 3/4 cup dry oats 2tbsp natural peanut butter 1/2 cup berries 1/4 cup almond milk (unsweetened) 1 scoop whey You also want to make sure you get plenty of carbs post workout. You need them then more than any other time. Sweet potatoes are ideal imo. 6-8oz is good. I'll try it out. Thx bud.
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Deleted
Joined on: May 19, 2024 19:31:27 GMT -5
Posts: 0
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Post by Deleted on Sept 5, 2013 7:54:14 GMT -5
If youre looking to bulk up, you need to add more carbs and some fats for extra calories. As long as you are eating healthy and have a regular exercise schedule, you shouldnt gain much fat. Good carb sources are oats, brown rice, sweet potatoes, and Ezekiel bread. There are some others but thats all I eat. You want to get your fat from olive oil, almonds, natural pb, and avocados. Eating every 2 or 3 hrs is a good start as it will keep your metabolism working constantly and really speed up the fat burning. I like to get about 50g of protein, 30-40g carbs, and 15g fat per meal. My last two meals of the day are usually without carbs. You don't really need them when you're sitting around the house. Yea for carbs I usually eat whole grains, cream of wheat, brown rice, sweet potatoes etc. I've bulked a bit over the last few weeks I've heard that the eating could cause you to gain more fat so I'm trying to keep my cardio while bulking and trying to eat. Here are some progress pics from the last 3 wks. Looks like whatever you are doing is working.
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Post by AlexWestCollects on Sept 5, 2013 10:22:29 GMT -5
Yea for carbs I usually eat whole grains, cream of wheat, brown rice, sweet potatoes etc. I've bulked a bit over the last few weeks I've heard that the eating could cause you to gain more fat so I'm trying to keep my cardio while bulking and trying to eat. Here are some progress pics from the last 3 wks. Looks like whatever you are doing is working. Thx bro. I just want to keep my body fat down.
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Post by fallbrawl on Sept 16, 2013 15:02:02 GMT -5
I went back to the doctor last week because i have been sick. My doctor told me that i have lost a total of 25 lbs since june. I know that is not much but i am still happy with it.
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