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Shao-LiN
07-05-2002, 08:27 PM
Ok, think I'm done cutting for now. Need to gain a bit of muscle definition and mass.

I'm 5'9, 140 pounds, 21 years old...I forgot the maintenance and bulking formulas, so any help on the type of calories I'd be looking at would be great.

Are there any signature bulking foods that you all like to get into your diets?

Anyway, think that's it for now. Any help would be appreciated.

Saint Patrick
07-05-2002, 10:08 PM
Originally posted by Shao-LiN
Are there any signature bulking foods that you all like to get into your diets?


Potatoes.

Vido
07-05-2002, 10:14 PM
Originally posted by stpatrick44


Potatoes.

Why potatoes?

Spiffy
07-06-2002, 03:22 AM
i just made sure to eat a lot.
nothing scientific about it at all. just ate like i normally do (which incidentally tends to be fairly healthy), but on top of that i forced down a few extra bowls of cereal and made sure to eat a bunch before going to bed.

end result was that i packed on about 20 pounds in four months and really began increasing how much i lifted. (140 pounds to 160)

so it seems that at the novice-newbie level going easy at the beginning can still yield spectacular results, although i'm pretty sure that it'll take a much more hard-core approach in order to really begin bulking up for real.

Saint Patrick
07-06-2002, 09:35 AM
Originally posted by Vido


Why potatoes?

I just think it's a good high GI carb for bulking.

Shao-LiN
07-06-2002, 10:44 AM
Possible to make some gains in definition and strength eating at maintenance?

ryuage
07-06-2002, 03:34 PM
of course :o

ryuage
07-06-2002, 03:36 PM
bulking formula = eat a lot of food.. and when full keep eating

I drink a ton of milk.. go thru like a gallon every 2-3 days! =o not to mention tons of eggs, chicken, and beef. A good weight gainer couldn't hurt.

Vido
07-06-2002, 03:40 PM
Originally posted by stpatrick44


I just think it's a good high GI carb for bulking.

I don't particularly agree with your philosophy. While bulking, the goal is to gain as much MUSCLE as possible, while limiting fat gain. I'd stick to low GI carbs except for right after the workout (when you should have at least 0.4 g of dextrose or maltodextrin per lb bodyweight). Just eat more in general, but I don't think the foods should be any different than while cutting. I've said this before, and if you are saying it's okay to eat certain foods while bulking, but not while cutting, then those foods cannot be optimal for you.
On the other hand, eating completely clean can become monotonous. This is where individuals differ. IMO you are going to make better and quicker gains eating clean, but it is not like you cannot do it while throwing in some cheat foods (and yes, I would call a potato a cheat food).

ryuage
07-06-2002, 10:00 PM
a potato a cheat food =\ no way??

Vido
07-06-2002, 10:12 PM
Originally posted by ryuage
a potato a cheat food =\ no way??

What can I say, I eat VERY clean. I'm not trying to start a huge debate about what constitutes and what does not constitute a cheat food so let's get this thread back on topic.

ryuage
07-06-2002, 10:59 PM
i was just saying whoa.. hehe I eat potatos like everyday =\ thought it was a good source of complex carbs.. not to mention they serve them everyday here at the chow hall.

Shao-LiN
07-09-2002, 11:00 AM
What are the equations to figure out maintenance and bulking caloric intake again?

And what kind of ratios of f/c/p would you suggest? Was thinking maybe isocaloric.

Manveet
07-09-2002, 11:16 AM
I eat clean imo, i eat, tuna, pasta, unsalted peanuts, eggs, milk, chicken breasts, submarine sandwiches, chicken salads....etc I've figured out that 4000 cal for me at 5"11 180 is pretty good for gaining weight. I have relatively no fixation on ratios, all I count are my cals, and make sure my carb intake is in check, I already know that I am getting plenty of fat and protein.

Shao-LiN
07-09-2002, 09:48 PM
Ok, tweaked my diet a bit.

Going from 2000 cals to ~2600 cals initially.

The breakdown comes out to 79g fat/192g carb/271g protein. Roughly 30/30/40. This look ok? Majority of fat content is monounsaturated.

Manveet
07-09-2002, 10:01 PM
looks good for your size, if your not gaining anything after a week up you cals a bit. Lol @ 192g of carbs, i eat like 400g. Good luck

Shao-LiN
07-09-2002, 10:04 PM
hehe...wow, altho I wouldn't mind eating that much carbs =P. Yah, I'm gonna try this out for about 2 weeks and gradually up the cals to about 3000 eventually I think.

Thanks for the help btw =).