Brace Yourselves Bulk Season is Coming!

[Slystallion]

Here is a great article by a great fitness mind I follow Greg O Ghallager. I find it interesting this mindset that you have to go and eat junk for months to get "muscular" when in reality your just going to get fat and your fooling yourself if you think you can just cut and be ripped somehow without the use of steroids. If your on steroids then yes you can bulk with Doritos and chicken nuggets but for normal people your just asking to get fat. Your better off slowly building muscle through strength training with the right percentage of caloric intake necessary to gradually put on more muscle...but anyway here is the article its a pretty darn good strategy for those with the diet discipline

http://www.kinobody.com/diet-and-nutrition/bulk-guide/

 

[Serious]

funny thing is I'm more cut than I was during the summer

But then again, it's still 80f

 

[Slystallion]

funny thing is I'm more cut than I was during the summer

But then again, it's still 80f

the hard part is figuring out maintenance weight and then having the right meal plan to meet the calories and macronutrients and percentages of fat protien and carbs to follow but once that is figured out the actual working out is the easy part...but in my opinion food is a good chunk of the battle to looking the way you want

if i have time to figure out software and tailoring meal plans for people i wouldn't mind starting a side business coaching people...but shyt is hard enough figuring out my right macros lol

 

[TLR Is Mental Poison]

I have been bulking since June... not stopping probably till next June at least

Here is a great video on diet strategy timing



As far as food, I had to switch to a healthy diet when I found out my cholesterol is Bobby Brown high. No problem though. I was scared it would be hard to get all the calories I need as I can't do more than ~300 cal of oatmeal, but basically all I did was switch to whole wheat grains, ditch everything with saturated fat, dialed back my meat intake and keep my cholesterol down at ~50% DRV. It's different, and I do miss not being able to eat whatever I want, but I still get what I need and am making gains while still being healthy. I have been thinking about making a thread on that, one of the days...

 

[The ADD]

Good thread and responses brehs

 

[-DMP-]

I guess im "bulking" in the essence that i am trying to gain more muscle. Greek yogurt has become my new best friend.

-DMP-

 

[Exiled Martian]

Cutting at the moment (for holiday reasons as I'm due to holla at Florida)....but looking to commence a bulk or possibly a body recomp plan post November! either way GET SWOLE BREHS....take that God Of War Kratos like attitude to the gym!

On the subject of this thread (CLEAN BULKING & Diet Plans) here's a few tips.... first off break all food down into 4 groups:

1. Meat
2. Carbs
3. Fats
4. Sodium

There's the unhealthy choices:

1. Fatty meat (pork, 80/20 beef)
2. Simple carbs (sugar, white bread, white rice)
3. Bad fats (margarine, fried foods, etc.)
4. Too much sodium

Then there's the healthy choices:

1. Lean meat (chicken, turkey, 90/10 beef)
2. Complex carbs (brown rice, whole-grain bread, vegetables)
3. Good fats (olive oil, avocados, peanuts)
4. Enough sodium (>2000mg a day)

So the basic idea is good vs. bad:

1. Lean vs. Fatty meats
2. Complex vs. Simple carbs
3. Good vs. Bad fats
4. Enough vs. Too Much sodium

So eating clean would be having chicken baked in olive oil with a side of brown rice. Eating unclean would be having bacon with margarine-coated Wonderbread. You want lean meats, not fatty meats. You want complex carbs, not simple carbs. You want good fats, not bad fats. You want enough sodium, but not too much sodium (condiments like ketchup & hot sauce, salt, etc. are OK, just don't go nuts - your body needs salt but not too much!). There's some overlap but you get the idea - eating clean generally means making healthy choices at least 80 or 90% of the time. You can still have pizza and burgers and stuff without bad effects, as long as you're eating well most of the time. You don't have to be 100% to get great results, it just needs to be your main habit for the majority of your diet.

It gets tricky because of marketing. Stuff like salad dressings are usually very unhealthy. McDonald's salads are more fatty than their burgers:

http://www.dailymail.co.uk/health/ar...ty-burger.html

So that's all. Eat lean meat, complex carbs, good fats, and sufficient sodium. You can still make a ridiculous amount of delicious food while eating healthy...

 

[Majestyx]

i really hate bulking

 

[Slystallion]

Cutting at the moment (for holiday reasons as I'm due to holla at Florida)....but looking to commence a bulk or possibly a body recomp plan post November! either way GET SWOLE BREHS....take that God Of War Kratos like attitude to the gym!

On the subject of this thread (CLEAN BULKING & Diet Plans) here's a few tips.... first off break all food down into 4 groups:

1. Meat
2. Carbs
3. Fats
4. Sodium

There's the unhealthy choices:

1. Fatty meat (pork, 80/20 beef)
2. Simple carbs (sugar, white bread, white rice)
3. Bad fats (margarine, fried foods, etc.)
4. Too much sodium

Then there's the healthy choices:

1. Lean meat (chicken, turkey, 90/10 beef)
2. Complex carbs (brown rice, whole-grain bread, vegetables)
3. Good fats (olive oil, avocados, peanuts)
4. Enough sodium (>2000mg a day)

So the basic idea is good vs. bad:

1. Lean vs. Fatty meats
2. Complex vs. Simple carbs
3. Good vs. Bad fats
4. Enough vs. Too Much sodium

So eating clean would be having chicken baked in olive oil with a side of brown rice. Eating unclean would be having bacon with margarine-coated Wonderbread. You want lean meats, not fatty meats. You want complex carbs, not simple carbs. You want good fats, not bad fats. You want enough sodium, but not too much sodium (condiments like ketchup & hot sauce, salt, etc. are OK, just don't go nuts - your body needs salt but not too much!). There's some overlap but you get the idea - eating clean generally means making healthy choices at least 80 or 90% of the time. You can still have pizza and burgers and stuff without bad effects, as long as you're eating well most of the time. You don't have to be 100% to get great results, it just needs to be your main habit for the majority of your diet.

It gets tricky because of marketing. Stuff like salad dressings are usually very unhealthy. McDonald's salads are more fatty than their burgers:

http://www.dailymail.co.uk/health/ar...ty-burger.html

So that's all. Eat lean meat, complex carbs, good fats, and sufficient sodium. You can still make a ridiculous amount of delicious food while eating healthy...

Sodium? i really don't get any sodium in my diet i never heard of that being a staple of a clean diet. I know the body needs a small level of salt and sea salt is probably the best option and things like garlic to add flavor to your healthy meats

 

[Slystallion]

I have been bulking since June... not stopping probably till next June at least

Here is a great video on diet strategy timing



As far as food, I had to switch to a healthy diet when I found out my cholesterol is Bobby Brown high. No problem though. I was scared it would be hard to get all the calories I need as I can't do more than ~300 cal of oatmeal, but basically all I did was switch to whole wheat grains, ditch everything with saturated fat, dialed back my meat intake and keep my cholesterol down at ~50% DRV. It's different, and I do miss not being able to eat whatever I want, but I still get what I need and am making gains while still being healthy. I have been thinking about making a thread on that, one of the days...

why would i take advice from a dude who looks fat? His muscle growth is too sarcoplasmic and his arms need to be harder and he looks to be lacking in strength training

 

[TLR Is Mental Poison]

why would i take advice from a dude who looks fat? His muscle growth is too sarcoplasmic and his arms need to be harder and he looks to be lacking in strength training

There is no such thing is "sarcoplasmic vs myofibrillar" muscle growth. Bottom line dude is stronger than you. Here's the same dude cut down

 

[Exiled Martian]

Sodium? i really don't get any sodium in my diet i never heard of that being a staple of a clean diet. I know the body needs a small level of salt and sea salt is probably the best option and things like garlic to add flavor to your healthy meats

Sodium in small doses ~2-3grams max (try not to exceed 6 ) is quite beneficial as it helps muscles and nerves work properly by assisting muscular contraction and transmission of nerve signals. It also helps regulate blood pressure and volume. Basically your CNS is well compensated with adequate levels of sodium intake...It also helps regulate blood pressure and volume..which as you know during lifting tends to ascend intermittently (heavy lifting = strenuous contraction of vessels which results in the obvious I.e increased blood flow & pressure)...I usually have my sodium derived from cereal & multi vitamins! Can't go wrong with salt breh...table salt is like ~40% sodium....they say that 1 teaspoon of table salt contains is the recommended maximum intake of sodium per healthy adult per day!

 

[Just like bruddas]

I did a full year bulk already, Im gonna start the lean out phase saturday with the cut starting next year january to may

My current weight is 227 plan on going to 185

 

[Exiled Martian]

I did a full year bulk already, Im gonna start the lean out phase saturday with the cut starting next year january to may

My current weight is 227 plan on going to 185

Good luck leaning out...cutting is a biatchhhh..... So far I've lost like 20% strength on my previous bulk 5RM's

What's your height & weight (end goal in May) breh? Do you know your BF %?

 

[Slystallion]

There is no such thing is "sarcoplasmic vs myofibrillar" muscle growth. Bottom line dude is stronger than you. Here's the same dude cut down

Yes there is and his body is very impressive I take back what I said he's got great density