I'm 6'3 and 184 pounds I just ended a cut yesterday. I'm not sure about my body fat but I would guess around 12%. I want to start to bulk now but I'm not really patient so I decided to add 500 calories the first week then slowly raise my calories up more in the weeks to come. How does this look? Any suggestions?
Calories Eaten Today
source grams cals %total
Fat: 82 734 31%
Sat: 12 104 4%
Poly: 27 243 10%
Mono: 43 387 16%
Carbs: 141 438 18%
Fiber: 31 0 0%
Protein: 304 1216 51%
Alcohol: 0 0 0%
Last edited by LC; 09-22-2005 at 08:00 AM.
Damn, not bad. How you keep your sat fat SO low?
You're saying that the 2485 is AFTER the 500 or before the added 500... You were cutting off less than 2000? Damn, I don't know if I could do that... lol; and I'm only 5'8" and 145-150... Oh well, I'ma prob. have to this coming spring when I start cutting after this winter's bulk.
It would help to see a sample day's worth of meals. Not all sources of carbs, fat and protein are of equal quality. Your carb/protein/fat ratios look ok, but you definitely need more fiber.
Danny: Almonds are my main fat source. I love those things. I was stupid to cut my calories that low but I had surgery on my chest and I couldnít do much and I didnít want to get fat. It sucks though because I lost a decent amount of LBM. Whenever I cut I always make sure I have a girl friend. Having a girl friend and being a full time student and then working out will keep me really busy so I donít have enough time to focus on how hungry I am.
EastBay: I will post what I eat later on this afternoon. Basically all of my fats come from almonds, and most of Carbs come from oatmeal and my post workout shake, protein comes from shakes and chicken.
Last edited by LC; 09-22-2005 at 08:54 AM.
7:30 Oatmeal, 300 5 54 10
Isopure no carb 105 0 2 25
Omega 3 pills 100 10 0 0
Snack Almonds, NFS 680 60 24 24
12:00 Post workout shake 300 0 25 50
Oatmeal 150 3 27 5
3:00 Chicken Breast 200 1 0 46
Spinach 60 0 8 6
6:00 Chicken Breast 200 1 0 46
Chicken Breast 200 1 0 46
9:00 Isopure no carb 210 0 3 50
Cals Fats Carbs Protein
Totals 2505 81 143 308
I eat half a cup of almonds between breakfast and working out and the rest I just snack on throughout the day.
Built what do you think?
Last edited by LC; 09-22-2005 at 11:59 AM.
I'm about 185-190, 5-10% bf (5'10") right now and slowly starting to bulk. I'm at about 3500 - 400- calories/day.Originally Posted by mark47
Are you sure 2500 is enough?
Cals look a hair low, but your fats and proteins look sufficient.
Add a few cups of green veggies, okay? The spinach is a good start, but keep going.
I usually have a salad, and at least a cup EACH of broccoli and green beans every day, plus half an avocado and peach or two and some berries, or at least an apple.
Otherwise, not much to complain about. Oh, don't be too afraid of a little saturated fat - it's good for test production. Maybe a hard-boiled egg in there somewhere? Steak? Or a little butter on your veggies?
Slim Schaedle- Yea calories are really low right now because I was just cutting at 2000 because of my surgery and I didnít want to add 1000 calories right away. I will eventually work my way up to 3-4 thousand calories
Built- Thanks for your suggestions. I will add some more veggies and a couple of hard-boiled eggs in.