Time for me to change gears...

[pintoca]

Ok folks,

it's been a year cutting non-stop, well, actually 11 months and 2 weeks. With the passing time I have seen my progress slowing down due to adaptation. It's now 4 months before my end-December Beach vacation (yay) so I have decided to start my first ever bulking phase.

Tomorrow I will post my scheduled diet, training and cardio (basically 2x/week)

Diet wise, will be a simple affair: chicken, beef, brown rice, shredded wheat and oats, plus PWO shakes.

training, 5x5

I will start at 2500 cals/day (from my current 1900-2000) and will remain there for some 2 weeks before moving to 3000... If time allows and fat gain is not too much, I will then move to 3500 cals (max).

My plan is to bul for 2 months (Sep and Oct) and then cut for Nov, Dic, in time for my Dec 21 departure...

I decided to do this upon my observation of the cutting stalling and the feedback I received from a thread I posted last week with some progress pics. The thread is here, should you want to add your 2 cents.

http://elitefitness.com/forum/showthread.php?t=420808

Let's see what can I do now bulking-wise. Let's keep it clean and interesting!!!

Pintoca

 

[VictorBR]

100 % right direction when you bump your calories intake SLOWLY .

my BMR is 2.500 and I have been dieting at 2.000 for a while ... I will increase to 2.250 , stay for a week , increase to 2.500 stay for a week ...and then 2.800 for one week and finally 3.100 for my next cycle .


Victor

 

[eat big]

Make sure you get plenty of EFA's!

Will you be upping carbs or protein more?

 

[pintoca]

Make sure you get plenty of EFA's!

Will you be upping carbs or protein more?

Carbs... from currently about 100grs/day to 300grs/day. Protein will increase a bit too... Fats will remain about the same.

let me finish this plan, so I can post it

 

[pintoca]

OK, so first plan, 2500 cals, 50C, 35P, 15F (Decided to up Prot a bit too)

7:00 am
100gr Shredded wheat Cereal
300ml (about 1 cup) 0,3% skimmed milk

10:00 am
1 chicken breast
1 cup brown rice

13:00
1 can tuna

16:00
1 chicken breast
1 cup brown rice

19:00
1 chicken breast
1 cup brown rice
2 tbsp flax oil

21:00
TRAIN

22:00 PWO
50 grs Whey Isolate
50 grs Dextrose
50 grs Maltodextrine

Totals Day
2.576 Cals
222,4gr Prot 35%
318,5gr Carb 50%
42,6gr Fat 15%

This is for lifting days, which are:

SUN: Legs
MON: Chest, Forearms, Abs
TUE: Traps, Biceps
THU: Back
FRI: Triceps, Delt, Abs, CARDIO (45min)

WED: Cardio, 45 min (NO LIFT)
SAT: OFF

On the days I don't lift (WED and SAT) I'm having Salmon for dinner and adding 2 more cups of rice throughout the day to compensate for the lack of PWO shake.

I'm following the 5x5 plan, centered around compound movements (Squats, Deadlifts, pull-ups, bench-press, dips, etc)

Let's see wha happens

 

[harbinator]

What bf% did you get to before deciding to bulk? Im kinda in the same boat I used to lose 10-15lb a month now Im losing about 5, I may be about to bulk myself.

 

[pintoca]

What bf% did you get to before deciding to bulk? Im kinda in the same boat I used to lose 10-15lb a month now Im losing about 5, I may be about to bulk myself.

Best would be for you to take a look at the pics I mentioned in the first post... the machine has me at anything between 19 and 20,4%.

It's is STILL high in my book, but I'm going to thrust gut feeling on this one and go by looks... and arms are looking way to thin

 

[JKurz1]

OK, so first plan, 2500 cals, 50C, 35P, 15F (Decided to up Prot a bit too)

7:00 am
100gr Shredded wheat Cereal
300ml (about 1 cup) 0,3% skimmed milk
OPT FOR OATS, ROLLED OR STEEL CUT

10:00 am
1 chicken breast
1 cup brown rice
MAKE THIS A PROTEIN/FAT MEAL - NO RICE, ADD FLAX

13:00
1 can tuna
NEVER EAT PROTEIN ALONE............ADD VEGGIES, OLIVE OIL
MAKE IT FAT/PROTEIN


16:00
1 chicken breast
1 cup brown rice
OK IF YOU THINK YOU NEED THE CARBS, I'D FAT/PROTEIN ONE MORE TIME


19:00
1 chicken breast
1 cup brown rice
2 tbsp flax oil
LOSE THE FLAX PRETRAINING...........UNNECESSARY........

21:00
TRAIN

22:00 PWO
50 grs Whey Isolate
50 grs Dextrose
50 grs Maltodextrine
GOOD

YOU DEF. NEED A SOLID CARB/PROTEIN MEAL HERE BRO....
NOW GET YOUR RICE (I'D GO SWEET POTATOES, VEGGIES, AND CHICKEN)


Totals Day
2.576 Cals
222,4gr Prot 35%
318,5gr Carb 50%
42,6gr Fat 15%

This is for lifting days, which are:

SUN: Legs
MON: Chest, Forearms, Abs
TUE: Traps, Biceps
THU: Back
FRI: Triceps, Delt, Abs, CARDIO (45min)

WED: Cardio, 45 min (NO LIFT)
SAT: OFF

On the days I don't lift (WED and SAT) I'm having Salmon for dinner and adding 2 more cups of rice throughout the day to compensate for the lack of PWO shake.

I'm following the 5x5 plan, centered around compound movements (Squats, Deadlifts, pull-ups, bench-press, dips, etc)

Let's see wha happens

IN CAPS

 

[Ozz2001]

OK, so first plan, 2500 cals, 50C, 35P, 15F (Decided to up Prot a bit too)

7:00 am
100gr Shredded wheat Cereal
300ml (about 1 cup) 0,3% skimmed milk

10:00 am
1 chicken breast
1 cup brown rice

13:00
1 can tuna

16:00
1 chicken breast
1 cup brown rice

19:00
1 chicken breast
1 cup brown rice
2 tbsp flax oil

21:00
TRAIN

22:00 PWO
50 grs Whey Isolate
50 grs Dextrose
50 grs Maltodextrine

Totals Day
2.576 Cals
222,4gr Prot 35%
318,5gr Carb 50%
42,6gr Fat 15%

This is for lifting days, which are:

SUN: Legs
MON: Chest, Forearms, Abs
TUE: Traps, Biceps
THU: Back
FRI: Triceps, Delt, Abs, CARDIO (45min)

WED: Cardio, 45 min (NO LIFT)
SAT: OFF

On the days I don't lift (WED and SAT) I'm having Salmon for dinner and adding 2 more cups of rice throughout the day to compensate for the lack of PWO shake.

I'm following the 5x5 plan, centered around compound movements (Squats, Deadlifts, pull-ups, bench-press, dips, etc)

Let's see wha happens

Bro no disrespect but thats a bulk cycle meal line up? I couldnt gain anything on that food line up bro...Looks more like someone on a diet then bulking...
I eat that i would probably lose weight..I did relook at your pictures and i see you need to work your arms a bit more to look alittle more even then you are..Traps and shoulders also, chest well didnt see that to well so thats on you.Think military presses will do you so good for sure..Just start with the bar and work up,may take a few times but it will show and you will like what yea see. Keep it up and dont be scared of what your eating remember you said bulk! Not GQ lol peace

 

[pintoca]

Bro no disrespect but thats a bulk cycle meal line up? I couldnt can anything on that food line up bro...Looks more like someone on a diet then bulking...
I eat that i would probably lose weight..I did relook at your pictures and i see you need to work your arms a bit more to look alittle more even then you are..Traps and shoulders also chest well didnt see that to well so thats on you.Think military presses will do you so good for sure..Just start with the bar and work up,may take a few times but it will show and you will like what yea see. Keep it up and dont be scared of what your eating remember you said bulk! Not GQ lol peace

LOL, thanks bro. I'm just easing up into a higher calories meal-plan, since I cannot jump from a year going at 2000 cals/day to straight 3500 cals...

This plan here is only for the first or second week (need to monitor progress). After I settle down, I will up the cals to 3000 and then (if not getting enough weight) to 3500... by that time I will need a lot of rice and oil to make the cals so it will look more like a regular bulk up plan.

Thanks for the feedback!