mattie o's epistane log

[RottenWillow]

still feel like i dont know what im doing as far as diet goes...?? feels like kind of a gray area and i dont like that. back to eating clean today, hope im ingesting the right foods/macros.

What is your level of tolerance for fat gain during this bulking phase, Mattie? The answer to that question is going to determine your diet right now.

If you want to minimize fat gain you obviously want to determine your caloric maintenance level and eat no more than 500 more than required for your activity level on any given day. If you really want to get tight, no more than a 300 caloric surplus on any given day. Just know of course this aint a science. The more you minimize that surplus, the more you jeopardize wasting your gear.

As far as the macros, the protein and the fat isn't likely to encourage fat storage, but the sugar is. Keep those GI's low! I'd recommend you completely eliminate simple sugars and < 60 GI carbs from your diet except possibly in a PWO drink.

 

[mattie o]

What is your level of tolerance for fat gain during this bulking phase, Mattie? The answer to that question is going to determine your diet right now.

If you want to minimize fat gain you obviously want to determine your caloric maintenance level and eat no more than 500 more than required for your activity level on any given day. If you really want to get tight, no more than a 300 caloric surplus on any given day. Just know of course this aint a science. The more you minimize that surplus, the more you jeopardize wasting your gear.

As far as the macros, the protein and the fat isn't likely to encourage fat storage, but the sugar is. Keep those GI's low! I'd recommend you completely eliminate simple sugars and < 60 GI carbs from your diet except possibly in a PWO drink.

thanks, RW! yup, im afraid to eat too much, but also afraid of not eating enough to make the best use of my supps. i think i need to look at the big picture as well, my bulking phase thus far has been very clean.

sounds like im on the right track with the sugars, i never have them ever. the only sources of carbs i have are oats, yams, brown rice...

 

[RADAR]

What is your level of tolerance for fat gain during this bulking phase, Mattie? The answer to that question is going to determine your diet right now.

If you want to minimize fat gain you obviously want to determine your caloric maintenance level and eat no more than 500 more than required for your activity level on any given day. If you really want to get tight, no more than a 300 caloric surplus on any given day. Just know of course this aint a science. The more you minimize that surplus, the more you jeopardize wasting your gear.

As far as the macros, the protein and the fat isn't likely to encourage fat storage, but the sugar is. Keep those GI's low! I'd recommend you completely eliminate simple sugars and < 60 GI carbs from your diet except possibly in a PWO drink.

Yep! I agree on this one.

 

[mattie o]

day 16, still feeling great...seems like i might be getting even sweatier, altho this could be due to the addition of the ephedrine, it can tend to heat me up a bit. seems im hottest at night, so last night i didnt sleep well because i was just so WARM i couldnt get comfortable! woke up feeling less than great, but hit the gym for cardio at 530am, and started to feel better once i got into that.

last night, since i was full of cheat meal, scotty and i went to the gym and enjoyed a full body i-think-i-might-puke workout...it was great! i cant beleive how strong i am. cardio is also way easier...this morning i cranked up the incline on the treadmill to 10% and walked at 4mph...for 30 minutes...normally thats really hard for me, and is something i might try and do for say, 10 minutes, but this felt like a stroll in the park and this was after id gone balls out on the elliptical for 30 minutes.

getting used to the effies again, dont feel as cracked out as the first couple days really enjoying how they take the edge off my appetite. im still hungry, dont get me wrong...but not as miserable. these are really going to come in handy when i start to cut again.

 

[mattie o]

What is your level of tolerance for fat gain during this bulking phase, Mattie? The answer to that question is going to determine your diet right now.

If you want to minimize fat gain you obviously want to determine your caloric maintenance level and eat no more than 500 more than required for your activity level on any given day. If you really want to get tight, no more than a 300 caloric surplus on any given day. Just know of course this aint a science. The more you minimize that surplus, the more you jeopardize wasting your gear.

As far as the macros, the protein and the fat isn't likely to encourage fat storage, but the sugar is. Keep those GI's low! I'd recommend you completely eliminate simple sugars and < 60 GI carbs from your diet except possibly in a PWO drink.

i know theres lots of different ways to calculate this...just out of curiousity, what do you guys think is the best way?

 

[RADAR]

i know theres lots of different ways to calculate this...just out of curiousity, what do you guys think is the best way?

Like you need it....anyway i'll throw this out here in hopes it will benefit someone
We know Diet plays an important role ,so without using dangerous drugs,How do we loose weight?



Question:
How many calories should I eat if I want to lose weight?

Answer:
It's Relative
Technically, there is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math.

Why Estimate Your Caloric Needs?
To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.
(Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)


Calculate Your BMR
Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.
Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.


Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

If you are sedentary : BMR x 20 percent

If you are lightly active: BMR x 30 percent

If you are moderately active (You exercise most days a week.): BMR x 40 percent

If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weightt. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.






.

 

[mattie o]

Like you need it....anyway i'll throw this out here in hopes it will benefit someone
We know Diet plays an important role ,so without using dangerous drugs,How do we loose weight?



Question:
How many calories should I eat if I want to lose weight?

Answer:
It's Relative
Technically, there is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math.

Why Estimate Your Caloric Needs?
To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.
(Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)


Calculate Your BMR
Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.
Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.


Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

If you are sedentary : BMR x 20 percent

If you are lightly active: BMR x 30 percent

If you are moderately active (You exercise most days a week.): BMR x 40 percent

If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weightt. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.






.

thanks dude, i actually just saw this on another post and i was playing around with it...wow! i think i need to eat a bit more....

 

[mattie o]

day 17: not the best day. woke up with a splitting headache that still has not gone away...felt really strange as i went to do my morning cardio, which i didnt make it all the way thru because i felt like i was going to pass out, puke, or something equally undesireable.

felt like dehydration, altho i drank a gallon and a half of water yesterday. however, i was sweating like a mo fo during the night, perhaps im low on electrolytes?

weight was 134.6 this morning.

 

[mattie o]

feeling a bit better this evening...still have a slight headache, and just a feeling of overall shittiness. im really bummed, because i was really feeling like a WARRIOR every day! i didnt lift today, i did finish up my cardio tho...i figured id rather lift on a day when i really felt 100%, rather than half ass it.

one thing to note: this morning i weighed 134.6, and just now, i weighed 134.4...? now, usually im about 3 or 4 lbs heavier in the evenings, you know, water, food, plus i never poop. but .2 lbs less? any thoughts on this??

 

[mattie o]

day 18: good morning! MUCH better day today...woke up feeling GREAT, enjoyed some cardio outside (weather was actually decent, and the fresh air was wonderful)

weight was 136 this morning....felt/looked pretty tight.

i only have 9 days left of the cycle i had planned...toying with the idea of maybe extending it 2 more weeks, well see. also, i ordered some clenbuterol, which i plan to use to cut later on. probably wont use it with t3 tho, ive used t3 before and i felt it made me lethargic.

have a good day everyone!