Mr. X, help a bro out

[Slyder190]

I put on too much weight around my mid-section bulking up thus far. Diet wasn't as clean as it could've been, but I think too mnay carbs was the culprit I was doing 40% protein, 30% carbs and 30% fat (roughly, different for non-training days)). My abs never seemed to go away altogether and I kept descent vascularity so, I assumed I as okay. Then my pants started getting tight.
What should I do now? I have switched to 3 carbs meals on workout-days the one before my workout and the two afterwords. It's protein/fat beyond that. Non-workout days is low carb as well, not more than 10 per meal, basically still protein/fat. I want to keep bulking (approaching week 3 of bulking cycle). Anyway I can use a new approach tol lean out just a bit while gaining size? Can this be done with diet/cardio adjustments? I was doing cardio 3 days a week the whole time for 30 min. Trying to do 4 days a week now for 45 min. PLEASE HELP ME! Thanks.

 

[Mr.X]

I put on too much weight around my mid-section bulking up thus far. Diet wasn't as clean as it could've been, but I think too mnay carbs was the culprit I was doing 40% protein, 30% carbs and 30% fat (roughly, different for non-training days)). My abs never seemed to go away altogether and I kept descent vascularity so, I assumed I as okay. Then my pants started getting tight.
What should I do now?
go on a cutting diet; try CKD or ANPB diet

I have switched to 3 carbs meals on workout-days the one before my workout and the two afterwords. It's protein/fat beyond that. Non-workout days is low carb as well, not more than 10 per meal, basically still protein/fat. I want to keep bulking (approaching week 3 of bulking cycle).

Anyway I can use a new approach tol lean out just a bit while gaining size? you can't lean out and gain size at the same time, so your best bet is to lean out and go back to bulking
Can this be done with diet/cardio adjustments?only done to a degree of keeping new fat off I was doing cardio 3 days a week the whole time for 30 min. Trying to do 4 days a week now for 45 min. PLEASE HELP ME! Thanks.
I suggest doing a cutting diet fro 8 week, getting your BF% lower and then jumping back on a bulking diet

Mr.X

 

[Slyder190]

What about...

Will switching to a 50/30/20 ratio and less carbs on off days help if it's a lower carb approach compared to the way my diet had been?

 

[Mr.X]

Re: What about...

Will switching to a 50/30/20 ratio and less carbs on off days help if it's a lower carb approach compared to the way my diet had been?

It will help, but if you'd like to keep on bulking I'd suggest lowering your bodyfat first. If you wish to stay on a bulking diet, you can start cycling your calories:

Training Day 1-4:
50%protein/30%carbs/20%fat
weight x 18

Day 5: (cardio)
40%protein/20%carbs/40%fat
weight x 15

Day 6: (rest)
50%protein/20%carbs/30%fat
weight x 10

Day 7: (refeed)
60%carbs/30%protein/10%fat
weight x 20

cycle this on and off and it will help you keep the fat off

let me know if this is possible for you to do

Mr.X

 

[Slyder190]

Well...

I have to thank you for the layout. Makes it very easy for me to sit here next to the computer and punch numbers into the calculator and have everything figured in minutes. Problem I have is that on weight days, is it not counter productive to not ingest carbs PW? Like more than 22 or 28? Or would I just add carbs to this meal and deduct from the rest of the carbs I'd be aloted for the day? Very interesting stuff I must say. Could you give me your e-mail addy for pre-orders for your book. I saw it somewhere once before, but not sure where. I'd think I'd read that bad boy from cover to cover in one sitiing. Anyway, thanks once again. It's always cool when a knowledgable bro goes out of his way for the sake of helping someone.

 

[Mr.X]

Re: Well...

I have to thank you for the layout. Makes it very easy for me to sit here next to the computer and punch numbers into the calculator and have everything figured in minutes. you're welcome, and it's easy to figure out foods; use www.fitday.com and shoot for the ratios

Problem I have is that on weight days, is it not counter productive to not ingest carbs PW? yes, you need some carbs post workout - so you'd concentrate the available carbs at that time

Like more than 22 or 28? Or would I just add carbs to this meal and deduct from the rest of the carbs I'd be aloted for the day? correct, you'd add carbs post workout and it would subtracted from daily intake - 20-30g carbs is fine

Very interesting stuff I must say.
Could you give me your e-mail addy for pre-orders for your book. I saw it somewhere once before, but not sure where.

to pre-order:
[email protected]
Subject: Pre-Order Ebook

I'd think I'd read that bad boy from cover to cover in one sitiing. Anyway, thanks once again. It's always cool when a knowledgable bro goes out of his way for the sake of helping someone. you'll like the book

Mr.X