delphys50
07-11-2007, 05:10 AM
Morning all. I have just finished a pretty successful cut (around 6% BF which is exactly where I wanted to be). I've lost a little more lean mass than I would have liked but hey, such is life. I now feel I have a good solid blank canvass upon which to build muscle. I'm going to try and do it very carefully though. I've tried the eat all bulk before and even being reasonably clean I just ended up looking fat. I hit over 200lbs and am only about 155 now at 6% so that gives you an idea of how wrong I got my last bulk! I've been slowly transitioning out of my cut and am going to stick at maintenance for a couple of weeks before carefully ramping up the cals (when I find my maintenance that is - the more I eat the more my metabolism seems to be catching me up and I am still losing a little at the moment). So this isn't quite my diet yet but on some days it is and I'm working up to this being my regular diet within the next couple of weeks (subject to the cycling comments below)
So here is my typical day at the moment.
0700: Glutamine 10g
0715-0800: Cardio
0810-0830: Smoothie (1 banana, handful of strawberries, 10g oats, 100ml semi-skimmed milk, little water)
50g oats with 100ml semi-skimmed milk and water
6 hard boiled eggs (4 white only, 2 whole egg)
45g P, 85g C, 30g fat (approx) (700 cals)
1100: Tinned salmon with rocket/spinach, 25g cashew nuts
28P, 6C, 23F (325 cals)
1330: 100g brown rice, 130gm turkey breast, also with a little salad
42P, 73C, 4F (500cals)
1445: LA muscle flapjack
17P, 60C, 8F (375 cals)
1530: Weights workout
1630: Shake - 2 scoops whey, 1 scoop maltodextrin
40P, 50C, 4F (400 cals)
1730: Another flapjack
17P, 60C. 8F (375 cals)
1900: Some form of lean meat with 2 portions of fibrous veg - (no none veg carbs)
40P, 20C, 2F (300 cals)
Total:
230P, 355C, 85F
Cals approx: 3000
My estimated BMR is around 1800, plus with my cardio and weights I burn an extra 700-ish. That gives me a calories surplus of around 500 per day = 3500 per week = 1lb gain (hopefully of muscle per week).
General comments would be appreciated, although I am interested specifically in views about the following:
1. The flapjacks pre and post-post workout. There seem to be mixed views on the subject of whether to take a relatively medium/high GI product just before working out (ie in addition to the slower burning pre-workout meal). Also after the post-workout shake some people seem to think a full meal of complex (and low GI) carbs is in order, others a more medium GI or at least insulin producing meal. Any thoughts? Also I only tend to add the flapacks in on heavy training days (legs, back, chest) and on other days (arms, shoulders) take in the extra cals elsewhere.
2. Assuming I want to keep the cardio where do I go from here? Which is the best time to increase cals from this point and with more protein/carbs or fats?
I'll probably throw in some more fats and maybe an extra small meal before bed.
3. I do a sort of calorie/carb cycle even when bulking so I alter the above a bit depending on what I am doing. As said this would probably represent a heavy day of lifting. On a lighter day I would cut back the carbs by about 100 and on a rest day drop down to around 150. I keep the other macros around the same so hence calorie cycle a bit as well. Any views on that?
Thanks guys, look forward to hearing from you.
Delphys
So here is my typical day at the moment.
0700: Glutamine 10g
0715-0800: Cardio
0810-0830: Smoothie (1 banana, handful of strawberries, 10g oats, 100ml semi-skimmed milk, little water)
50g oats with 100ml semi-skimmed milk and water
6 hard boiled eggs (4 white only, 2 whole egg)
45g P, 85g C, 30g fat (approx) (700 cals)
1100: Tinned salmon with rocket/spinach, 25g cashew nuts
28P, 6C, 23F (325 cals)
1330: 100g brown rice, 130gm turkey breast, also with a little salad
42P, 73C, 4F (500cals)
1445: LA muscle flapjack
17P, 60C, 8F (375 cals)
1530: Weights workout
1630: Shake - 2 scoops whey, 1 scoop maltodextrin
40P, 50C, 4F (400 cals)
1730: Another flapjack
17P, 60C. 8F (375 cals)
1900: Some form of lean meat with 2 portions of fibrous veg - (no none veg carbs)
40P, 20C, 2F (300 cals)
Total:
230P, 355C, 85F
Cals approx: 3000
My estimated BMR is around 1800, plus with my cardio and weights I burn an extra 700-ish. That gives me a calories surplus of around 500 per day = 3500 per week = 1lb gain (hopefully of muscle per week).
General comments would be appreciated, although I am interested specifically in views about the following:
1. The flapjacks pre and post-post workout. There seem to be mixed views on the subject of whether to take a relatively medium/high GI product just before working out (ie in addition to the slower burning pre-workout meal). Also after the post-workout shake some people seem to think a full meal of complex (and low GI) carbs is in order, others a more medium GI or at least insulin producing meal. Any thoughts? Also I only tend to add the flapacks in on heavy training days (legs, back, chest) and on other days (arms, shoulders) take in the extra cals elsewhere.
2. Assuming I want to keep the cardio where do I go from here? Which is the best time to increase cals from this point and with more protein/carbs or fats?
I'll probably throw in some more fats and maybe an extra small meal before bed.
3. I do a sort of calorie/carb cycle even when bulking so I alter the above a bit depending on what I am doing. As said this would probably represent a heavy day of lifting. On a lighter day I would cut back the carbs by about 100 and on a rest day drop down to around 150. I keep the other macros around the same so hence calorie cycle a bit as well. Any views on that?
Thanks guys, look forward to hearing from you.
Delphys