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bferrer41178
07-16-2009, 05:24 PM
i'd like to begin by saying i was 153lbs. about 6 weeks ago and decided to drop some carbs and add some cardio to my routine to try and tighten up the my lower midsection(12min. on treadmill 3 or 4x a week/ 3 sprints@ 8.0 speed level within the 12 min) i was pretty lean at 154. most people think im 10 or 15lbs heavier so im pretty happy with my mass. but alittle more mass i wouldnt hate at all!!!!! now im 145lbs. and very very lean. (dont know bodyfat%) i've been doin the carb cycling thing to retain some of my muscle mass by carbing up high once a week.
now, i wanna get back to the weight i was before and try to add a little more lean mass but i dont wanna bulk up 15+lbs. to be honest, i"d be happy with 152. im kinda sick of taking my carbs down later on the day. i get most of my carbs around my workout thru midday. 5am rise. 6am workout. 5x aweek

how much should i increase my calorie intake weekly??

when i was 154
2300-2500cal
protein 30-35%
carb 40%
fat 20-25%

when i was "cutting"(if thats what you guys would define it as)
2000-2200
protein- 38-40%
carb-35-38%
fat-20-25%

the first 4weeks i felt fine. never felt starved at all bc i took the carbs down slowly (i guess) but this past week n a half im startin to feel weak later on in the day and feeling more hungry. which tells me i need to stop what im doing and start eating more to get back in a more lean/maintain phase as opposed to a "ripped"phase. i just feel that 145 is ridiculously light. i was so suprised i lost that much!!!!

Skalami
07-17-2009, 08:00 AM
Youre 5'8 145lbs and your max bench is 295lbs? wow...

runriot26
07-17-2009, 10:24 AM
i declare bull****!!! lol

runriot26
07-17-2009, 10:25 AM
im 5'8 160lbs and ive been strength training for bout 2 years and there is no WAY lol my max is nothin like that :/

BCorn
07-17-2009, 12:35 PM
i am 5'8 and keep weight between 160-166 and have benched 275*2.

bferrer41178
07-17-2009, 08:13 PM
i declare bull****!!! lol

ok.....guess i joined the wrong forum. 1st post and im full of b.s!!! wow!
im 145 now. but i havnt benched for a month and i was at 150 and got 295lbs 1x. dats my fault i put 145 on the sig. but who cares! i put dat cuz dats my weight now! so..its a typo if anything. whatever!!!thats why im askin bout gettin back to 155 because i was feelin weaker and weaker the past two weeks. but you prolly call b.s too if i told u i got 310 1x @ 158 huh???? i've trained on and off since i was 17 im 32 now.tons of advanced calisthetics for nearly 15yrs. only incorperated weights in the last 4 years. dont worry, u aint da only non-believer. lol

funny how u pay more attention to my sig than my question regarding the calories. dats y i never joined these message boards. i"ll take my sig off if it makes u feel better. lol

first n last post. i'll just search the threads!! :hello:
thanks for replying anyway guys

sCaRz*Of*PaiN
07-17-2009, 08:27 PM
You're 32... why are you typing like you're a thug in middle school?

Trainwreck
07-17-2009, 09:58 PM
You're 32... why are you typing like you're a thug in middle school?

+1. My thoughts exactly.

anonymous1
07-18-2009, 07:21 AM
haha he's 32? Living in moms basement.

BCorn
07-20-2009, 08:14 AM
In my opinion this was handled very poorly by the members of this forum.

anonymous1
07-20-2009, 08:36 PM
bferrer41178-I really looked completely past your question because your typing comes off as though you are a moron. But, the question wasn't bad at all after actually reading it.

You should increase your calories starting at 500 this week. To ensure the right conditions for those calories to go to muscle and not fat, they should be added to time within 30 minutes before and after your workout.

If you only work out 3-4 days/week, make it 1000 calories added to the time immediately before and after you lift.

Watch the scale once per week in the morning on an empty stomach. If you gain more than 1lb/week, add some cardio or drop a few hundred calories off.

Don't make it any more complicated than that. 3 months from now if you run into a wall come back as there are more tricks - but they are more effective after the most basic things have been exhausted.

bferrer41178
07-27-2009, 06:57 PM
thanks for answering my question. but........
since i workout @ 6am, what do you think is a good breakfast for a preworkout meal when i getup @5am?

maybe im taking too many carbs in the morning? or not taking the right carbs that can give me more energy?
this is what i was AND currently eating for breakfast 35min prior to my workout. i see guys that bulk with similar nutritional numbers. but am i eating the right way by doing this? keep in mind, im under the impression that since i've been sleeping for a couple of hours i should carb up to replace glycogen stores and prepare for training and cardio.

5:15am
whey protein shake
kashi go lean oats
banana slices
whole grain bread
1tbls of nat pb

total calories- 650
fat-19g
carb-75g
protein-45

immeadiately after workout:
whey protein
medium banana
another serving of fruit (pineapple, mango, various berries)

total calories-329
fat-4g
carb-44g
protein-32g

1hour later
eggwhite spinach omelette
slice of turkey breast
low sodium swiss
whole grain bread
apple slices

total calories:485
fat-11g
carb-48g
protein-47g

the rest of my diet is basically half of all the macros. with the exception of the protein intake. mostly veggies for the rest of the day and no "dry" carbs after 5. i wanna stay lean and gain s lil more mass without the bulking.
SO....should i just keep eating more grains n pasta after 5pm to gain?? i"ve tried this for a week now, and i gained about 2lbs. already but the energy level is still low when i was cutting out thr dry carbs after 5pm.

bferrer41178
07-27-2009, 07:04 PM
then again, im thinking i might be burning too many calories. my job involves heavy lifting for 30min at a time. so regardless of the higher calories, with me working out 5x a week with cardio and what the job involves, i just might need to eat more????? i duno.

anonymous1
07-28-2009, 04:56 AM
That pre-workout meal is really good. The post workout meal should have the fruits swapped out for something other than a fructose based carb source.

You always need to eat more if you're not gaining weight. A lot of us end up needing 5000+ cals to gain 1lb/week.

bferrer41178
07-28-2009, 10:15 AM
thanks anonymous!!! what would u suggest??? if not a fructose based food, than what else would be a good replacement??

Unreal
07-28-2009, 11:04 AM
Any non-fructose based carb source. Oats, bread, pasta, rice, potatoes, etc.

Optimum08
07-28-2009, 12:59 PM
To ensure the right conditions for those calories to go to muscle and not fat, they should be added to time within 30 minutes before and after your workout.

So you know how to physically partition nutrients? Man I wish I could choose whether my cals go to muscle or to fat...

Optimum08
07-28-2009, 01:01 PM
To the OP- If your currently carb cycling and want to keep with it, I would recommend adding 300-400 cals/day to start with, with these meals being primarily P+F and added whenever you can fit a meal in during the day.

bferrer41178
07-28-2009, 01:04 PM
thanks unreal!!! i really appreciate ur reply. But..... which postworkout meal is anonymous suggesting i swap the fruits out?? is it meal 1(immeadiately after workout) or is it meal 2 (1hr after the protein shake)???:confused:
thanks in advance.

anonymous1
07-28-2009, 03:07 PM
I was referring to meal 1. you would want, ideally, a simple glucose based carb. Common example would be dextrose (corn sugar). Dextrose tends to cause bloating and a "damn I just drank 100g of pure sugar" feeling, so I think waxy maize is better but only do to that reason.

The second post workout meal is very good, if you like it don't change it.

bferrer41178
07-28-2009, 04:29 PM
thanks!!! ok, what waxy maize product would you recommend for me??? i'd prefer a product i can just mix in my protein shake. i was considering RESULTS from atlargenutrition.com. since its creatine mixed with dextrose if im not mistaken. sorry, im really a novice when it comes to the supplement dept. what do you guys think??

anonymous1
07-28-2009, 04:35 PM
Results has what I'm talking about - you just might find the dextrose to be too much. Results with your scoop of protein, then your meal 1 hour later and you are set.

For waxy maize, I use glucomaize from Optimum Nutrition because it was the best deal I could find from a company I know makes good products.

Just to be clear, you want dextrose OR waxy maize, not both unless you wanted to just for fun.

bferrer41178
07-28-2009, 05:05 PM
anonymous, you've been very helpful. thanks for taking the time!!!