I get bloated SO easily

[SouthernLord]

sorry, when I said big and chunky, I meant just that I want to be big, but being low bodyfat isnt a priority, as I said down to about 12%

Right now Im about 18-20% bodyfat yes. You said I wont loose bodyfat doing a clean bulk with cardio, but southern lord and joe d both said that because of my age (15) I would be able to add muscle/strength and loose bodyfat at the same time by doing this...



Im doing the barbell complexes after most of my workouts already, so you think I should start doing my squats to 20 reps? Thing is SaiBoT told me doing reps above about 12-15 will permanantly turn muscle fibres to slow twitch? What do you think of that?

So one of the main things people are saying is cut down on the toast with my scrambled eggs, what should I have aswell/instead for my carbs in the morning when Im having eggs?

Keep doing what you are doing. I was just posting that as a comment to the guy who does two hours of cardio everyday.

 

[RickO'Shea]

You gotta decide what you want to do/be my man.

Do you want to be lean? shredded? big and chunkier?

First decide what you want from your physique. Then you can plan on how to achieve it. There are tons of different ways. You are young, so you have plenty of time.

But I can tell that you don't want to be chubby. I don't blame you. You're almost 16 and are chasing girls. For the most part, girls really like lean.

My advice to you is to always always always eat clean. There is no reason for an endo to throw clean diet out the window. If you want to be lean and in shape for the rest of your life, you have to learn from an early age all about proper nutrition. Keep that. Eat Clean, but enjoy yourself.

I am an endo, and I can tell you are probably like me. It is a life choice to stay a lean endo. I will consistantly eat clean enough to keep under 10% bodyfat. It's not worth it to me to do anything otherwise. If you start now, you can learn how to get there and keep yourself there.

When I am maintaining, I eat extremely clean during the week. I enjoy myself during the weekends. I don't go crazy, but I let loose a little bit. This allows me to keep under 10%. When I want to shred down further, I diet hardcore... I'm still trying to figure that one out.

To sum up my point. Pick your path and stick with it, figure out how to get there and stay there. Eat Clean all the time. Even when bulking. Eating clean will keep you lean!

As far as your bloating problem: Drop the lactose. Cut down on the bread. No need for 4-5 pieces of toast at once during normal linear diet. If you are going to eat bread, go flourless ie Ezekiel Bread. Very healthy, very tasty, very low GI.

To keep your water balance in check: keep sodium in check. Don't irradicate it from your diet... But be cogniscent of it. Keep it relatively low.

Drink tons of water. 1 gallon minimum. Get 1.5-2 if you can.

Water retention also has to do with mineral/electrolyte balance. Potassium, B6, magnesium can be extremely helpful to supplement. You can your mineral balance from a good multi vitamin like dx-7 or animal paks. They are worth it.

If you gorge on the carbs, you will gain lots of water throughout the day.

This just became your bible, your commandments! Sonic knows his shiz, trust me! He's helped me get down and stay there while putting on lots and lots of muscle mass

 

[ExtraMile]

Right so the things I need to change :

Drink lots of water - I normally drink about 3 litres per day, how many litres is 1 gallon?

Cut down on the milk as low as possible

Carry on eating clean all the time

Less bread in one meal, so when I have eggs for breakfast what carb source should I choose?

thanks bro's

 

[sonicwaste]

Cut down on the milk while you are losing weight. I don't see a problem when clean bulking... As a matter of habit, I just stay away from it because I bloat like the pilsbury dough boy from milk... And it is just not of much use to me as a food/fuel source. Moderate amounts of cheese and cottage cheese shouldn't be a problem.

1 gallon is approx 4 litres, I think it's actually 3.9... So drink 6 litres per day if you can.

Get flourless bread, if you really want bread. Ezekiel bread is the shit in my opinion. The english muffins are 35 GI, the regular bread is 50 GI, and the raisin bread is 55 GI. Made from whole oats/barley, no wheat. And the glycemic load is low too. This is the way to go for bread.

As far as clean carb sources, here are my favorites in order:

Steel cut/Old fashioned oats
Ezekiel Bread
Ezekiel English muffins
Lentils
Sweet Potatoes
Black beans
whole wheat pasta/Ezekiel pasta
whole grain rice

That's my short list. That's the order of importance to ME. These are the carb sources I have found that help me get lean.

Don't forget about vegetables, especially: raw spinach, broccolli, cauliflour, asparagus, green beans, zuchinni, onions, peppers. These are all good to add bulk to your omlettes, salads, etc.

A typical cutting breakfast for me may be: 1/3 cup oats, 4 egg whites, 3 fish oil caps, 2 cups spinach, 15g onions, 15g peppers, 86g broccolli. Sometimes I may do 3 liquid egg whites and 1 whole egg.

 

[ExtraMile]

ok thanks, how come no fruit on that list? Ill have to look into ezekiel bread...

 

[sonicwaste]

ok thanks, how come no fruit on that list? Ill have to look into ezekiel bread...

I love fruit when maintaining or bulking, but I just can't do it when cutting. I may have an occasional piece, but not stapled in to my normal routine. Reason being, for me the fructose/sucrose mix just doesn't agree. Plus for cutting, I use low carb diets 95% of the time. When I do eat carbs, I want to make sure I get something more filling and complex. I'd rather not waste my calories and macros on fruit under low carb circumstances. I take a good multi though to make up for the nutrients I miss from fruits.

That's just me though. There are people who successfully cut while having fruit be in their normal diet... I just can't do it myself.

Please do look into the ezekiel stuff... They have tons of products that are great.

 

[ExtraMile]

I love fruit when maintaining or bulking, but I just can't do it when cutting. I may have an occasional piece, but not stapled in to my normal routine. Reason being, for me the fructose/sucrose mix just doesn't agree. Plus for cutting, I use low carb diets 95% of the time. When I do eat carbs, I want to make sure I get something more filling and complex. I'd rather not waste my calories and macros on fruit under low carb circumstances. I take a good multi though to make up for the nutrients I miss from fruits.

That's just me though. There are people who successfully cut while having fruit be in their normal diet... I just can't do it myself.

Please do look into the ezekiel stuff... They have tons of products that are great.

OK because what I was thinking, one the days when I would have toast and eggs for breakfast, I could have 4-5 eggs, 2 slices of toast and a piece of fruit, that way I would be avoiding too much bread in one go?

 

[sonicwaste]

OK because what I was thinking, one the days when I would have toast and eggs for breakfast, I could have 4-5 eggs, 2 slices of toast and a piece of fruit, that way I would be avoiding too much bread in one go?

I mean that's good for bulking, not the greatest for cutting.

4-5 whole eggs is too much in my opinion for cutting. 3 liquid egg whites plus 1 whole egg omega-3 infused is more like it. With greens and fish oil. Plus either 1/3-1/2 cup oats or 1-2 slices flourless bread. Fruit is your choice, but I'd drop it for the initial phases of the cut.

 

[marcu_s]

i dont know about you man. you seem to be all over the place.

lol, i laughed at that one