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Working Out Thread Part II (pg. 78)
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| Omega_Blue |
| haaaak!!! that's quite a diet you've got going on there.. |
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| Floorfiller |
| quote: | Originally posted by Omegasox
Floorfiller, I've been doing diet research for the past month or so since I've been trying to bulk (and drink beer) for the past several months and forgot how I achieved it last summer. This is the gist of what I've come up with, leaving out most of the scientific mumbo-jumbo, but everything stated has a reason for it being so. :)
You want to eat a nominal amount of protein at every meal, typically 5-6 meals a day. A fast-absorbing protein PostW (read the link I posted yesterday; dextrose and whey are optimum), and a slow-absorbing protein before bed (cottage cheese, or casein shake; you're not going to be taking in food for ~8 hours, your muscles still need to eat while you sleep!).
Carbs should come at breakfast, pre-workout and post-workout, and sparingly at other times throughout the day. You want simple carbs, such as oats, brown rice, yams, black beans, etc. If you can stomach it, fats will normally come from fish/meat, but you also want to supplement with omega 3's in the form of Flaxseed Oil and/or Fish Oil.
After several tweaks, this is the current diet I am using, and have been losing ~2 pounds a week with minimal loss of LBM. We're almost the identical weight, so your caloric intake will be similar.
10:00AM
1/2 Cup Oats
1/2 Cup Natty Applesauce
4 Egg Whites
1 Whole Egg
1 Tbsp Flaxseed Oil
1 Serving Whey
1:00PM
High Fiber Wrap
6 Slices of Turkey
1 Tbsp Hummus
3:45PM
Can of Tuna
1 Serving Black Beans
--Workout--
6:30PM
2 Servings Whey
50g Dextrose
8:30
8oz Chicken Breast or 6oz Salmon
Cup of Asparagus
11:00
Can of Tuna
1 Serving Black Beans
1 Tbsp Flaxseed Oil
Total Cals: 2097
Fat: 61g
Carbs: 154g
Protein: 248g
P/C/F: 49%/24%/27%
Edit: If you follow a similar plan, with your carbs lower than 200g a day, you want to carb-up once or twice a week shooting for 350g or so. |
nice info there mate...thanks i'm gonna use that as a jumping off point. you're probably right...i'm probably thinking a little too much in a weight gain mode, when really leaning is definitely a priority at the moment still. 2 lbs a week sounds pretty good hehehe :p
also just a link i'm using to enter in my "nutrition goals" on fitday...figure i'm gonna shoot for the Optimum Daily Allowances...so if anyone wanted to know what they are:
http://www.drlam.com/A3R_brief_in_d...osageguide.html |
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| zack3082 |
that diet sucks, since your trying to bulk.
you should be following a 55/35/15, carbs pro/fats for a lean bulk
or A 60/20/20
ill post my diet tommorow when i sober up, i just ahd a big party at my house |
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| diego |
| quote: | Originally posted by zack3082
that diet sucks, since your trying to bulk.
you should be following a 55/35/15, carbs pro/fats for a lean bulk
or A 60/20/20
ill post my diet tommorow when i sober up, i just ahd a big party at my house |
that's stupid to recommend taking in so much carbs, unless you've an extremely active day, and there's no reason to have fats so low, there's no real harm with them.
as regards the foods you're taking Omegasox, try and make sure the turkey slices are not processed and the salmon is wild and i'd avoid chicken if possible. |
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| Ygrene |
| quote: | Originally posted by diego
that's stupid to recommend taking in so much carbs, unless you've an extremely active day, and there's no reason to have fats so low, there's no real harm with them.
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Those ratios he mentioned are pretty standard for gaining lean muscle.
If I had to choose between more carbs or more fat in my diet, I'd choose more carbs every time. |
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| zack3082 |
| exactly, im on a cutting diet and still getting in close to 350 carbs a day. that whoo carbs are bad for you is gay |
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| Omegasox |
Who's trying to bulk? :conf:
Edit: I think I see the confusion. I said I had been trying to bulk (being facetious, since all I did was drink way too much beer the past several months) and am now working to lean out. That by no means is a bulking diet, lol. All you have to do is look at the calories to know that. |
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| zack3082 |
| i have been doing a lean bulk, i start my cutting monday. nothing too hardcore, jsut a slow cut. im moving to miami for college in the fall so i want to be shredded for those few weeks before college |
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| Michael19 |
| whats are skullcrushers? |
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| Emil |
| Sigh, this is killing me. My feet are killing me, I have a sharp pain in the lower right of my back. Argh, I hope after a week I'll get used to this so I can work out again. :mad: |
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| zack3082 |
id fidn out what that shart pain in your back is, if its bad.
i pulled a muscle deep in my lower back doing something and just took pain pills and layed off the weights for a while. 5 months later it comes back and i goto the chiro, because the muscle stayed fused for so long my L3, 4 , and 5 are crooked. he can fix it and he said its not a huge huge your gonna die concern, i just cant squat or do leg presses until he straightens it out
skullcrushers also called french press..
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