~JKruz1~

[bigdho]

~JKurz1~

Well here is the diet Im thinkin about runnin but I think its missing a few thiings. Im up in the air about my carb in the last meal and Im wondering if I need more EFAs. What would you do? BTW, I cut the cals down 500 or so cause I was gaining a little sloppy weight. Here are some current stats and caloric numbers for you.

6'4 268 11.09% b.f Lean weight 239lb, 29lb fat mass, resting metabolic rate is 2245 cals, 4153 total caloric burn. Here is the diet.

BULKING DIET

Breakfast 8:00 a.m
Food Item Portion Protein Carb Fat Calories
Whole egg 2 12 0 10 138
Egg white 1 24 0 1 96
Oats 1 cup 12 62 2 250
Wheat toast 2 pieces 2 24 1 104
Totals t 60 87 14 588


Mid. Morning 10:30 a.m.
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Lunch 12:30
Food Item Portion Protein Carb Fat Calories
Chicken 8 oz. 45 1 1 194
Tuna 1 can 32 0 1 125
Potatoe 1 0 35 1 140
Brown rice ½ cup 0 65 1 260
Wheat bread 2 pieces 2 24 1 104
Totals 79 125 5 823



PWO1 3:00
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Dextrose 100 grams 0 100 0 100
Totals 54 106 2 374


PWO2 5:00
Food Item Portion Protein Carb Fat Calories
Red meat/chicken 10 oz. 60 1 2 253
Brown rice ½ cup 1 65 1 260
Potatoe 1 2 35 1 140
Green beans 1 cup 2 15 0 68
Totals 65 101 4 721


Meal 7:30
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Meal 9:30
Food Item Portion Protein Carb Fat Calories
Chicken 8oz. 45 1 1 133
Mixed veggies 1 cup 1 18 0 76
Brown rice 3/8 cup 1 45 1 238
Totals 70 64 3 447

TOTALS

Protein Carb Fat Calories
440 495 75 4415

 

[JKurz1]

I like the layout bro........would this be m-f and whatever the F you can get your hands on the weekend? Makings sure protein was +400 of course, but every else fair game?

Personally, I need more veggies/fiber. You got a cup of green beans as your only greens all day. Toss in a salad if you have room, with some veggies. Just as long as they dont bloat you for your next meal. You EFAs look right on. I like to add in a tb or 3 of ANPB and lower the flax, but it's completely up to you. What time are you training? If it's early, I might nix the rice in that last meal and go with higher protein, or EFAs.......are you against dairy? Some are, some arent.......if not, cottage cheese and a TB of ANPB is a good night meal (casein,protein and fat)...........I also just switched from 3 shake a day (1 mid-am, 1 PW and oe before bed) to two and added in a full meal mid-am....feels like it holds me over more.

My only starchy carbs throughout the day comes from yams and oats............I switch to rice when cutting..............like it though bro, but you know who we should run it by..........

What time are you crashing at night? You ever wake up hungry?

 

[bigdho]

I like the layout bro........would this be m-f and whatever the F you can get your hands on the weekend? Makings sure protein was +400 of course, but every else fair game?

Personally, I need more veggies/fiber. You got a cup of green beans as your only greens all day. Toss in a salad if you have room, with some veggies. Just as long as they dont bloat you for your next meal. You EFAs look right on. I like to add in a tb or 3 of ANPB and lower the flax, but it's completely up to you. What time are you training? If it's early, I might nix the rice in that last meal and go with higher protein, or EFAs.......are you against dairy? Some are, some arent.......if not, cottage cheese and a TB of ANPB is a good night meal (casein,protein and fat)...........I also just switched from 3 shake a day (1 mid-am, 1 PW and oe before bed) to two and added in a full meal mid-am....feels like it holds me over more.

My only starchy carbs throughout the day comes from yams and oats............I switch to rice when cutting..............like it though bro, but you know who we should run it by..........

What time are you crashing at night? You ever wake up hungry?

Thanks bro. YA I thought about throwin in some more greens, Ill do that. I train at around 1:30 about an hour after lunch so that puts me out right in time for my pwo shake. Ya, I think Ill drop the rice in the last meal and add an efa ensted. I have nothin aginst dairy I think Ill add some cc like you said. Ill stick to this sunday-friday saturday is my cheat day. I go to bed around 11:30 because I work till 10. So I close up here go home eat my last meal and go to bed. I dont ever wake up hungry in fact I have to force myself to eat breakfast. Thanks for the help, Ill go track down SC and run it by him. I think hes hangin out at AR now.

 

[JKurz1]

You're a smart dude bro.....you know what to do.....switch it up, worse comes to worse, you cut back or increase it more........just keep a handle on your BF and strength.....monitor it every Monday morning.....same time.

Quit a bit of food you got going on, but you're a big freaking dude.....when I grow up, I wanna be just like................

Like I said, you know how your body is........screw everything you're gonna hear from future posts. Opinions are like assholes, everyone has one.........

As we move towards the next month and the help of our "friend" sets in, we'll finagle again............then as contest approaches, we'll see if we need to add in some cardio, along with the carb depletion.......

Give me a rough idea of whats on tomorrows menu........no bsing either..........I know many say it's a cheat day, but end up eating less cals overall cause they feel shitty or guilty..........let me have it.

 

[bigdho]

You're a smart dude bro.....you know what to do.....switch it up, worse comes to worse, you cut back or increase it more........just keep a handle on your BF and strength.....monitor it every Monday morning.....same time.

Quit a bit of food you got going on, but you're a big freaking dude.....when I grow up, I wanna be just like................

Like I said, you know how your body is........screw everything you're gonna hear from future posts. Opinions are like assholes, everyone has one.........

As we move towards the next month and the help of our "friend" sets in, we'll finagle again............then as contest approaches, we'll see if we need to add in some cardio, along with the carb depletion.......

Give me a rough idea of whats on tomorrows menu........no bsing either..........I know many say it's a cheat day, but end up eating less cals overall cause they feel shitty or guilty..........let me have it.

Ill tell you what I put a new meaning to the word cheat. Lets see it will go somethin like this, donuts and coco puffs for breakfast, a mid morn pro shake, some kind of pizza like pizza hut....a lot of pizza hut, another pro shake, a normal dinner like chicken and potatos or something like that, then ice cream or some juck food till around 8:00 pm then I shut down the kitchen LOL. I dont feel shitty or guilty I feel like I need it. Im sure its completly mental. Maybe I better buy NJs book

 

[JKurz1]

COmpletely mental? Hell no...I'm completely mental.....the other way and it's hurting my gains..........#1 I havent cheated in years, #2 I do cardio every freaking morning because eating so late (even peanuts, a shake, veggies) makes me feel like I have to burn it off.........Its really hurting my gains......fuck!

 

[chipvideo]

Re: ~JKurz1~

Well here is the diet Im thinkin about runnin but I think its missing a few thiings. Im up in the air about my carb in the last meal and Im wondering if I need more EFAs. What would you do? BTW, I cut the cals down 500 or so cause I was gaining a little sloppy weight. Here are some current stats and caloric numbers for you.

6'4 268 11.09% b.f Lean weight 239lb, 29lb fat mass, resting metabolic rate is 2245 cals, 4153 total caloric burn. Here is the diet.

BULKING DIET

Breakfast 8:00 a.m
Food Item Portion Protein Carb Fat Calories
Whole egg 2 12 0 10 138
Egg white 1 24 0 1 96
Oats 1 cup 12 62 2 250
Wheat toast 2 pieces 2 24 1 104
Totals t 60 87 14 588


Mid. Morning 10:30 a.m.
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Lunch 12:30
Food Item Portion Protein Carb Fat Calories
Chicken 8 oz. 45 1 1 194
Tuna 1 can 32 0 1 125
Potatoe 1 0 35 1 140
Brown rice ½ cup 0 65 1 260
Wheat bread 2 pieces 2 24 1 104
Totals 79 125 5 823



PWO1 3:00
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Dextrose 100 grams 0 100 0 100
Totals 54 106 2 374


PWO2 5:00
Food Item Portion Protein Carb Fat Calories
Red meat/chicken 10 oz. 60 1 2 253
Brown rice ½ cup 1 65 1 260
Potatoe 1 2 35 1 140
Green beans 1 cup 2 15 0 68
Totals 65 101 4 721


Meal 7:30
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Meal 9:30
Food Item Portion Protein Carb Fat Calories
Chicken 8oz. 45 1 1 133
Mixed veggies 1 cup 1 18 0 76
Brown rice 3/8 cup 1 45 1 238
Totals 70 64 3 447

TOTALS

Protein Carb Fat Calories
440 495 75 4415

If I were you I would switch your two last meals around. Doesn't make sense to have little carbs and then lots on your last meal.

 

[bigdho]

Re: ~JKurz1~

If I were you I would switch your two last meals around. Doesn't make sense to have little carbs and then lots on your last meal.

\
Ya bro, thats not a bad Idea. It would fit my schedule better too. thanks.

 

[bigdho]

COmpletely mental? Hell no...I'm completely mental.....the other way and it's hurting my gains..........#1 I havent cheated in years, #2 I do cardio every freaking morning because eating so late (even peanuts, a shake, veggies) makes me feel like I have to burn it off.........Its really hurting my gains......fuck!

You need to remember that you know you can get lean because youve been that way for so long now. So dont be afraid to gain a little fat while you gaining mass because you know you have the power to cut it off when you need to.
A good friend of mine who was good friends with Chris Cormier told me something I always remember, he said to gain real mass you CAN NOT be afraid to get fat. If I were you I would focus on your lean mass number enstead of your b.f %. Set a goal for your LBM and dont worry about anything else till you reach it. Then cut down the b.f after youve reached your LBM goal.

 

[JKurz1]

good stuff bro...........You must spread some Karma around before giving it to BIGDHO again.


HOWEVER, it's not like I don't know this. See, the shitty part is I teach, inform others on how to cut and bulk to the T.........I tell them they cant be afraid to put on some excess weight..............I do not, however, practice what I preach because I have a mental block.............sucks so bad............