I get bloated SO easily

[ExtraMile]

Its fuckin stupid, I wakeup in the morning and look ok, yeah kinda chubby but not that bad, by the time Iv eaten my first meal (even if I only eat a small breakfast) I look fatter, my gut sticks out further and I look more bloated right after one meal, then I dont go back to looking less bloated with a more flat gut until the next morning. And if I drink milk before bed then I often wakeup looking bloated still.

What is this? Is it just normal? Is there anything I can do about it?

stats:
15 years old
176lbs
lifting properly for aprox 9 months
5 foot 8 tall

 

[elmarcouk]

Milk is notorious for bloat, so id swap that out for water before bed. Are you taking it with casein? What do you normally have for breakfast?

 

[ExtraMile]

Milk is notorious for bloat, so id swap that out for water before bed. Are you taking it with casein? What do you normally have for breakfast?

yeah I already did that bro, only time I drink milk is sometimes with breakfast but not often, even if before bed I have say a vegetable omlette or some cottage cheese with hot sauce or somthing like that with not much calories and barely any carbs I get bloated right after I even eat something small in the morning, say I eat a few slices of toast or something small I still look bloated.

For breakfast I usually either hav 5 eggs and 4-5 slices wholemeal toast or 75-110g oats with some milk and skimmed milk powder, blue berries and apricots made into porridge.

If its the porridge I either have 2 eggs, 500ml milk or 200g cottage cheese after as the porridge is quite low in protein.

quick question - brown rice and white rice are both slow digesting, right?

 

[Gawd]

Maybe you have a wheat intolerance?

 

[Gawd]

Or Dairy, it looks like you get both on basically a daily basis. Try cutting one out each day, see if either helps.

 

[artificialaspirations]

yeah I already did that bro, only time I drink milk is sometimes with breakfast but not often, even if before bed I have say a vegetable omlette or some cottage cheese with hot sauce or somthing like that with not much calories and barely any carbs I get bloated right after I even eat something small in the morning, say I eat a few slices of toast or something small I still look bloated.

For breakfast I usually either hav 5 eggs and 4-5 slices wholemeal toast or 75-110g oats with some milk and skimmed milk powder, blue berries and apricots made into porridge.

If its the porridge I either have 2 eggs, 500ml milk or 200g cottage cheese after as the porridge is quite low in protein.

quick question - brown rice and white rice are both slow digesting, right?

First I would cut the bread down to one or two slices and replace it with grilled pork or chicken (2 oz). Healthy and lean, better than bacon. Steak occasionally for breakfast is good too.

I know fruit bloats me so cut one of them and/or reduce the portions. at least space them out...

no carbs before bed. low glycemic index stuff works wonders. You could also do the zero carb on your off days but I would save that till your done growing in 5-6 yrs.

For now I would eat and not worry about calories. Use cardio to control fat, not resticting cals. You don't want to limit this adolescent growth spurt in any way. Make everything yourself too. Eat only fresh meats, fruits, and veges. Restraunts add tons of salt and processed foods are full of preservatives.

 

[ExtraMile]

First I would cut the bread down to one or two slices and replace it with grilled pork or chicken (2 oz). Healthy and lean, better than bacon. Steak occasionally for breakfast is good too. the bread is my carbs in the morning and its slow digesting, why would I cut out my carbs and add more protein? If I have just two slices of toast for breakfast than thats 28g of carbs to last me for 3-4 hours???

I know fruit bloats me so cut one of them and/or reduce the portions. at least space them out... yeah ok, only reason I have apricots and blueberries with porridge is because its nice

no carbs before bed. low glycemic index stuff works wonders. You could also do the zero carb on your off days but I would save that till your done growing in 5-6 yrs. I already do no carbs before bed, its 10.20pm and I just finished a veggie omlette made with 5 whole jumbo eggs,a ton of vegetables, and about 50g cheese

For now I would eat and not worry about calories. Use cardio to control fat, not resticting cals. You don't want to limit this adolescent growth spurt in any way. Make everything yourself too. Eat only fresh meats, fruits, and veges. Restraunts add tons of salt and processed foods are full of preservatives.

no calorie control? Im an endo and if I miss cardio for say 2 weeks I see a differance already...

Its hard because I get differant advice form everyone, PWR told me to just eat as many cals as I could, fast food like mcdonalds post workout and dont worry about getting chubbier until Im fully grown. But I cant do that I hate bein chubby man, I also got told my joe d and SL to just eat clean but get all the cals I need in and do cardio, so like a clean bulk with cardio and dont restrict carbs at all just make sure they are all slow digesting except post workout.

gawd - so what sorta stuff contains wheat? If its the brown bread I dont have it everyday, I do have dairy every day though, I have cottage cheese before bed probably 2-4 times a week, drink milk maybe 2-3 times a week, eat cheese probably once a week. Do eggs count as dairy?

 

[sonicwaste]

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.

 

[ExtraMile]

hmm the thing is before when I didnt used to eat alot of bread of milk, I would still get bloated. And no Im not aiming for 10% bf, right now I just wana get down to 12-13%. Ill find you a pic of what I wana look like. Generally yeah I do wana be big and chunky, but not 20% bf chunky like now. And yeah I am trying to eat clean all the time too. Im on like a clean bulk with cardio, getting my cals in from clean sources but doing cardio too.

heres a pic of sub-zero, I wana be like this:

http://i40.tinypic.com/352okm1.jpg

 

[BodyND]

Cardio is what you need bro if your sick of the bloat effect your metabolism sucks. If i were you i would do cardio, cardio, cadio and lift off and on. Muscle can always grow back after you get down to the right bf percentage and were talking min muscle loss. I run for 2 hours and i dont lose much musle. I do this everyday bro.

 

[joe d]

the reason to your orig. post is because you are empty in the morning. not enough food and water left. when you eat or drink in that situation you bloat up. do not do all of these major diet changes. work with what you have and make moderate adjustments as needed.

you may not be able to do what you are trying to do as well as others. look at all of the pro pl'ers some look like slobs others look sort of cut and then some are inbetween. this has verry little to do with their diets and training because they all devote their lives to lifting more weight not staying trim. the reason is genetics. some can do things others cant. dont try to do what someone else is doing. just pick one goal and put all of your efforts toward that (within reason) and as you make progress you will see that your other goals will come easier. trying to do it all at once slows you down a lot.

 

[joe d]

Cardio is what you need bro if your sick of the bloat effect your metabolism sucks. If i were you i would do cardio, cardio, cadio and lift off and on. Muscle can always grow back after you get down to the right bf percentage and were talking min muscle loss. I run for 2 hours and i dont lose much musle. I do this everyday bro.

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

 

[BodyND]

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

haha iknow i just figured if he was geting bloated all the time maybe doing cardio would increase metabolisum and then the effect of the increase would hence stop the bloat effect.

 

[sonicwaste]

hmm the thing is before when I didnt used to eat alot of bread of milk, I would still get bloated. And no Im not aiming for 10% bf, right now I just wana get down to 12-13%. Ill find you a pic of what I wana look like. Generally yeah I do wana be big and chunky, but not 20% bf chunky like now. And yeah I am trying to eat clean all the time too. Im on like a clean bulk with cardio, getting my cals in from clean sources but doing cardio too.

heres a pic of sub-zero, I wana be like this:

http://i40.tinypic.com/352okm1.jpg

Lactose is not your only reason your bloating, but it sure isn't helping the cause.

I understand what you are saying about your goals.

While you are eating relatively clean, like you said you are on a bulking diet. You aren't going to drop body fat on the diet you are on.

I've gone from spectrum to spectrum diet wise and in my overall philososphy. If you only take a way one thing I tell you, take away this: get to your desired body fat level first and foremost and stay there. This is the way to go. Your body will thank you and your mind will thank you. Dieting is not fun, it's mentally, psychologically, and physically much more challenging than anything else.

Get to your desired bodyfat, stay there, and then focus on how to stay there while gaining LBM. There is no logical reason that you want to gain fat or be bloated while you are bulking either.

You will be much happier if you diet down to 12% and then focus on gaining mass. If you are around 15% right now, you can bust your ass and be there soon. But if you let things get out of hand and get up to 20%... It's time consuming and not fun to go from 20 to 12. Get to 12 and stay there then lean bulk it.

As far as the bloating. the lactose is complicating your problem.

Drop the lactose, lower the sodium, drink more water, watch the carbs, get your vitamins, minerals, and electrolytes especially balanced. Then you will have no problems with bloating.

Also 4-5 pieces of bread are going to make your stomach expand like the pillsbury dough boy. That's certainly not helping either.

 

[SouthernLord]

haha iknow i just figured if he was geting bloated all the time maybe doing cardio would increase metabolisum and then the effect of the increase would hence stop the bloat effect.

2 hours of cardio everyday is going to make you skinny-fat.

If you want to geek up your metabolism eat every two hours, do some heavy 20 rep squat work, and do some barbell complexes.

 

[sonicwaste]

eat as many cals as I could, fast food like mcdonalds post workout and dont worry about getting chubbier until Im fully grown. But I cant do that I hate bein chubby man

I'm not really understanding what you want anymore. Here you say you hate being chubby.

But later on you say you want to be big and chunky.

You are at 20% body fat right now. I don't understand why there is any question in your mind about dropping the body fat.

 

[BodyND]

2 hours of cardio everyday is going to make you skinny-fat.

If you want to geek up your metabolism eat every two hours, do some heavy 20 rep squat work, and do some barbell complexes.

Im a long distance runner thats why i do it. I m not skinny fat either lol.

 

[ExtraMile]

I'm not really understanding what you want anymore. Here you say you hate being chubby.

But later on you say you want to be big and chunky.

You are at 20% body fat right now. I don't understand why there is any question in your mind about dropping the body fat.

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...

If you want to geek up your metabolism eat every two hours, do some heavy 20 rep squat work, and do some barbell complexes.

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?

 

[BodyND]

dude ur 15 ur a beast you can lift that much woah

 

[ExtraMile]

dude ur 15 ur a beast you can lift that much woah

lol it says next to my PR's in my sig Im 15.

That DL needs updating though I hit 281 x 5 last week

 

[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