Do any of you guys care about your diet??

[tzan]

Hopefully now I will have some people attention. In about 6-8 weeks I'm going to be running a low dose cycle of Test/Primo. Before then I want to naturally bulk up as much as possible(clean bulk, not get fat). I broke my hand 6 weeks ago and finally just got my cast off. I'm currently 215lbs 10% bf. Before that I ran a cutting cycle that had me at 210lbs 8%bf. While I'm not a total idiot when it comes to diet, out of all of the bb variables, my knowledge of nutrition is probabaly my biggest weakness(and I know how nutrition is probably the most important aspect). I would greatly appreciate it if anyone here could help me compose a solid bulking diet. I have tremendous will power and will have no problem sticking to the diet, but I am somewhat of a picky eater. I'm looking for someone to walk me through a meal to meal diet. Either reply here or pm me and I'll get into it more about what foods I like. Any help would greatly be appreciated.

Thanks in advance
Tzan

 

[chewyxrage]

You do know there is diet board right?

 

[Tryn2]

Copied from a post by Victor on the diet board...

Find your BMR and if you want to gain muscle while maintaining BF % the same . I sugest you to eat locked cals .

Example :

If your BMR is 2.500 cals , let's say you spend 500 cals on the gym ED working out .

So , eat 3.000 cals ( 3.000 - 500 = 2.500 cals ) .

Every time you eat ABOVE your BMR you are risking fat gain . Eat like this and you will grow and not gain ANY FAT .

I sugest a 40 / 35 / 25 diet . ( protein / carbs /

 

[VictorBR]

Yes that is what I suggest and this is what I will be doing when I start my bulking in about 3 weeks .

This rule can be aplied to 90 % of the people , unless you have an ULTRA , SUPER ,FAST metabolism ( extreme ectomorph ) than you may not gain when eating locked cals , in this case I suggest adding ONLY 300 extra cals . But this is only if you have a REALLY , REALLY fast metabolism , which is kinda rare . Most of the people have slow - normal metabolism .

So , if you are the minority and have that blazing fast metabolism , In the example that was given you would have to eat 3.300 cals .

Bulking is suposed to be a phase where you GAIN muscle , there is no point in eating 5000 cals and end up gaining 15 lbs of muscle AND 15 lbs of fat , then you have to lose all the fat that you have gained and you end up losing some muscle .

It is actually better to do 2 STEPS FORWARD , then DO 3 STEPS FORWARD AND 2 STEPS BACK , you end up staying only ONE STEP FORWARD .

Protein builds muscle , not excess calories . You can even gain muscle by eating UNDER your BMR . Althought it is not that easy , and your diet has to be extremely perfect , it can happen .

Victor

 

[VictorBR]

You do know there is diet board right?

yeah but the diet board is kinda dead , you post one thread there and it may take 5 days for you to get one reply


Victor

 

[RussianRocket]

I don't really understand the concept of these locked cals... do you have a link handy?

I just go 30/40/30 (protein/carbs/fat) at 20 X body weight and drink an ultra fuel (400 cals) post workout.

I seam to gain way too much fat this way...

 

[VictorBR]

I don't really understand the concept of these locked cals... do you have a link handy?

I just go 30/40/30 (protein/carbs/fat) at 20 X body weight and drink an ultra fuel (400 cals) post workout.

I seam to gain way too much fat this way...

>>> You are gaining fat because you are eating way too much , you dont need to eat THAT much to gain muscle . The concept of locked cals is simple , I don't see how can you don't understand it .

LET'S GO AGAIN :

Find your BMR , example 2.500 cals .

Find how many cals you SPEND on the gym - example - 500 cals .

so , 2.500 + 500 = 3.000 cals

So to gain MUSCLE you would need to EAT AT LEAST 3.000 cals OR MORE ( actually you can still gain muscle by eating 1.000 cals , lol , but let's forget that for now ) , so look , EVERYTIME you EAT MORE than 3.000 CALS you are RISKING FAT GAIN . If you eat 3.000 cals you are not going to GAIN ANY FAT , this is locked cals , You may say , oh you might as well not gain any muscle , but like I said , protein builds muscle , not excess calories .

Maybe it is true that by eating 3.000 cals you may just gain 10 lbs of muscle , while when eating 5000 cals you may gain 15 lbs of muscle BUT along with those 15 lbs of muscle , you will ALSO gain 15 lbs of FAT .

So , it is a matter of preference , but I believe most people , like me will prefer to gain 10 lbs of muscle , instead of 15 lbs of muscle AND 15 lbs of FAT .


Victor

 

[RussianRocket]

Hey thanks for taking the time to answer bro!

I have a few questions:

1) I only work out 3 times per week - I will consume the same number of calories daily regardless?

2) I have an ultra-fuel post workout. That's an extra 400 cals. Do I take this into account?

3) How do I find out how much I burn during my training session?

 

[Singleton]

I eat 250-350g protein ED.

One low GI starchy carb/day if I'm cutting, 2-3 if I'm bulking. All other carbs come from veggies and some fruit.

Small meals, easy to digest foods. Frequent protein intake.

Don't count calories.

Water - the most important nutrient of all. 2+ gallons/day.

You have to be creative in preparing foods that you like and that fit your diet. Stir fry is good. Oatmeal with nuts/fruit/milk is good. Salads, sushi, smoothies. There's lots of good food out there. Eat it up!

 

[VictorBR]

Hey thanks for taking the time to answer bro!

I have a few questions:

1) I only work out 3 times per week - I will consume the same number of calories daily regardless?

2) I have an ultra-fuel post workout. That's an extra 400 cals. Do I take this into account?

3) How do I find out how much I burn during my training session?

1 ) Of Course not , no workout days you will eat less calories , in the example given , 2.500 cals for non workout days.

2) yes , you have to take this into account of course

3) http://www.netfit.co.uk/fatcal.htm



Victor