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Post by diecast747 on Jul 15, 2004 10:56:18 GMT -5
I have been so fascinated with diet/nutrition since the get go of bbin'g.......I was wondering what you all take in a day on your bulking and cutting diets
for some odd reason I have stayed at my current weight while zig zagging carbs, going under 2000 cals a day.....cardio!
I just odn't get it.
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Post by Troyster on Jul 15, 2004 11:18:33 GMT -5
diecast747, this will vary from person-to-person, as well as by technique. There are many methods of dieting for both cutting and bulking. So... take responses within that context  For me, I don't "cycle" my food up and down (however I have used that approach with fantastic success in the past). My previous contest cutting diet (ended June 04) was around 3200 calories (1/2 calories coming from veggies and starch carbs and 1/2 from proteins and incidental fats). My current offseason diet for bulking is around 5,500 calories (again, roughly 1/2 and 1/2). Cardio helps and training helps (in terms of cutting), naturally training is required to at least maintain during cutting. But, the key factor in weight loss and in "ripping up"... is mostly diet. Almost ALL is due to diet. Whichever technique you choose. I suggest you mull over the feedback you get, make a choice on what to try and ask someone to help you set up something simple (based specifically on your goals -- meaning you'll have to provide A LOT more info  . Then, and this is crucial, you stick to that technique, no excuses, for a few weeks at least to gauge its value for you. Most I know try something half-heartedly then say it doesn't work (when in fact they just kept on doing what they've always been doing, just cooked something new). No matter which technique you choose, the only success you will EVER have with it is if you change what you do. That's what most REFUSE to do... it's just... comfortable to keep doing what we've always done. But, you see, in order for change to occur you have to leave that "comfort zone". Otherwise, the worst possible thing is likely to happen... that's right, NOTHING  Troy |
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Post by Jesse on Jul 15, 2004 11:19:40 GMT -5
I still have not done a cut phase, so I dont know the full reactions of my body. I know if I taper off cals and do even a little cardio, my weight drops and I look a little less fat in the morning.
Right now I am just trying to pack on something to show when it comes time. I eat on the average of 3500-4000 cals a day and I am loosing body fat slowly as I put on muscle.
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Post by Tim Wescott on Jul 15, 2004 16:12:05 GMT -5
When I`m in pre- contest mode,.,I weigh and measure everything I eat and record all the calories and macronutrients in a journal.
Presently I`m training for more size and I`m gaining well by just eating a lot more food.
I have no clue as to how many calories I`m taking in.I only count protein grams and if I`m not gaining,I simply eat more food.
It`s working great as I`m heavier than ever before and still pretty lean.
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Post by Maximum6 on Jul 15, 2004 16:26:49 GMT -5
Currently my diet range from 1400-1600 calories.
But when i go shopping on Saturday...Starting on Sunday...i'm going to up my carbs just by a little by adding in some 4oz of Shiitake Mushroom into my diet.
4oz of it adds 16g of carb...thats 62 cals. +
Not to mention i sometimes break yolks on accident when making my Whites.....so you got to consider that too. But after Sunday...my Range would be 1473-1700cals or so. 1700 on HIgh Carb that is..and 1473 for low carb.
I try to add more variety into my diet...while keeping fat low and protein HIGH>...plus..mushrooms are good for you..potassium and B vitamins..!!!
O...forgot to say i'm cutting....i'll probably add some size during Winter....since there is Thanksgiving, my Birthday, and of Course Christmas!!!! its the perfect time to add size...and then back to the Cutting cycle. Everybody has been saying i'll look better. So now i'll try to cut back on the fat as much as i can.......then haha
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Post by Troyster on Jul 15, 2004 16:58:51 GMT -5
... Not to mention i sometimes break yolks on accident when making my Whites.....so you got to consider that too. ... I just buy whites in a carton (they come de-yolked). T |
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Post by Maximum6 on Jul 15, 2004 17:31:51 GMT -5
they have carbs though....and sodium man.....@@
I think Natural Eggs are better....at least you know if you die...its because Nature Killed ya....but I MIGHT consider trying the carton...
The thing is i eat 20 egg whites a day.....and Sam's Club sells the Egg Beaters...but the are the ones that contain Carbs. I don't like Egg beaters..their Eggwhite version is okay...but overall..i prefer REAL eggs.
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Post by diecast747 on Jul 15, 2004 19:08:26 GMT -5
troyster, here is my typical day
Im going to post what I do on a typical day, if you could critique this please do so......that would help me alot dude.
600 AM WAKE UP! (run on empty stomach monday and friday)
eat breakfast (1 cup "dry" of oats with water, and cinnamon and a shake)
800 AM-GYM
900 AM- Post workout shake and 4 servings of honey
930- 1 cup (dry with water) oats, and cinnamon
1200 noon-lunch- tuna, green beans or string beans, or salad
at this time carb intake is minimal......only fibrous
230 PM- shake or snack (low carb)
500 PM- supper, either chicken, steak, tuna, or a mix of something I had earlier for lunch
700 PM- snack or shake
pre bed- shake, peanut butter
I keep it around 2800 cals a day......being 6 foot 3 195 pounds.....my fat caliper says im around 11% bf now
I sleep at the very least 8 hours a night, mostly more....the melatonin helps with that.
I know I take in alot of shakes but I really can't find anything that would be such a high protein food that will last in the house.....
I think the early morning running on an empty stomach might be a contributing factor.After sleeping all night your body is in a negative nitrogen balance and is in a very catabolic state.
ASnything strenuous ythat you do will create further catabolism.
Have a shake as soon as you get up ,then do cardio.
I personally wouldn`t run as I feel it wastes muscle.
Your diet isn`t too bad but you should make every possible effort to take in more solid food as opposed to that many shakes.
Also what do the snacks you listed consist of?
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Post by Troyster on Jul 16, 2004 9:07:56 GMT -5
they have carbs though....and sodium man.....@@ I think Natural Eggs are better....at least you know if you die...its because Nature Killed ya....but I MIGHT consider trying the carton... The thing is i eat 20 egg whites a day.....and Sam's Club sells the Egg Beaters...but the are the ones that contain Carbs. I don't like Egg beaters..their Eggwhite version is okay...but overall..i prefer REAL eggs. No, mine are just egg whites (which, by nature BTW, contain a lot of sodium just like the ones you crack). There are several brands here in Canada. I've never eaten eggbeaters. I eat 36 for breakfast and more during the day, depending on what I choose to eat. A very common brand is Simply Egg Whites... IGA/Sobey's carries them. I buy Vanderpool's in 4 litre cartons. Nothing but egg whites and they're pasturized so you can eat 'em raw without concern as well (if you're into that). www.burnbraefarms.com/product/simply_egg_whites.htmlTroy |
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Post by Troyster on Jul 16, 2004 9:11:03 GMT -5
troyster, here is my typical day ... OK, that's good. That's helpful, but we still need to know your goals. Are you looking to "bulk up" but stay lean, are you looking to lose fat, gain weight, looking to build mass or just want to gain strength for a particular sport or both or... where do you want to end up (realistically): - short term - middle term - long term Troy |
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Post by diecast747 on Jul 16, 2004 14:48:53 GMT -5
well I would like to lean out while trying to add some mass, and in the winter time I will bulk up.
my abs do show, and I am somewhat lean.....but they only show in the morning (I bloat so easily)
I am 6'3" 196 pounds, I am thinking around 11% bf
thanks so much troy
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Post by Maximum6 on Jul 16, 2004 15:48:23 GMT -5
just eat the way you always do..but increase portions....in Carbs/Fats....suggested...as you should be at the right amount of protein anyway.
You'll have to increase your carbs/fat cal until you're at Maintainence level. Do HIIT to keep bodyfat in check. Lift harder, less reps more sets i think....and more rest.
You can also start eating Steak if you're not already. Top Round is what i eat..and its very very lean...its like beef jerky...so yea. Steak has natural Creatine in it...it'll help you gain a little mass look. Maintenance calories, carb cycling, and HIIT is all i can suggest. The exercises ask tim.
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Post by ruglayer09052000 on Jul 20, 2004 14:26:21 GMT -5
I have a question on bulking cleanly. What is the best way to bulk cleanly and slowly? Should I keep my carbs at the same level as maintanence and up my protein and fat? I want to do this slowly as not to raise my bf% too much. I'm at around six and I don't want to go higher than 7.5-8%
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Post by Maximum6 on Jul 20, 2004 15:42:51 GMT -5
I personally would up the carbs....instead. I'm currently UPPING my carbs right now in the form of Veggies...
I'm still keeping the starches the same...
Fat....i'm actually lowering...but i'm upping my protein.
Keep fat low..you only need a certain amount of fat...and thats it. Carbs are for the energy to lift...and protein for repair and growth. You should know that already.
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. Then, and this is crucial, you stick to that technique, no excuses, for a few weeks at least to gauge its value for you. Most I know try something half-heartedly then say it doesn't work (when in fact they just kept on doing what they've always been doing, just cooked something new).
