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Posted on 2/5/16 at 9:23 am to TheIndulger
quote:
How would consuming pure fat help your physique if you aren't very skinny?
Eating fat tends to make you feel pretty full and is a good way to add calories too.
Posted on 2/5/16 at 9:25 am to Artie Rome
Artie is right. and I dunno all the science behind it good enough to explain it. But it works. Once you get to a certain point its like something magical happens.
Just make sure you add it slowly or your a-hole will magically turn into a chocolate fountain.
Just make sure you add it slowly or your a-hole will magically turn into a chocolate fountain.
Posted on 2/5/16 at 9:32 am to DrewDawg13
quote:
This is so wrong. Unless you are a professional, keep your reps low, in the 5-8 range. Keep your rests at 30secs or less, except for the biggest lifts(bench, squats and deadlifts). Do drop sets and supersets for your isolation exercises, and keep the rest extremely short. Do 2-3 HIIT cardio session a week.
This may be the norm, but everyone should try a higher rep program once just to see if works for them.
I did 5's and 3's for 7 years, hit lots of plateaus and never saw the body comp I really wanted.
I changed to an older style program with a mix of anything from 7reps to 10, and frequent AMRAPs. I've never been better. For some reason, I've gotten better in every aspect.
Strength is up, body comp is better, and I just generally feel better.
Maybe I'm a "volume responder" I just wish I'd tried this years ago.
Posted on 2/5/16 at 9:47 am to AbitaFan08
quote:
I've been working on weight gain, using IIFYM and totalling about 3,000 calories a day. Not seeing the results I was hoping for after a few months.
Obviously the answer is increase the caloric intake, but I have been eating clean and I can't imagine bumping up another 500-1,000 calories a day with the foods I'm eating. Not to mention the cost per week for me to go to the grocery store.
So what would the workout gurus here recommend stocking up on in the kitchen? TIA
This what people don't understand when trying to clean bulk. its probably the hardest thing to do. its an ungodly amount of food to get up to 4k-4.5K calories of clean food. And the cost. Its just easier to eat relatively clean and bulk with allowing some fat gain. Then do a cut.
Posted on 2/5/16 at 9:54 am to bayouvette
Let's talk about good ways to convey nutrients into our bodies.
I start my morning with a high calorie smoothie.
1 banana
handful of blueberries (I don't even bother counting the calories, I just want the antioxidants and shite)
handful of fresh mixed greens (kale, spinach, whatever)
handful of lil carrots
1 cup whole milk
1 cup almond milk (so I don't get too farty from milk)
1 scoop whey protein
1/2 cup oat flour
2 tbsp flaxseed meal
2 tbsp peanut butter
Probably around 800-850 calories depending on how big my handfuls are
It can easily handle another 1/2 cup oat flour if you want to add another 240 calories
I start my morning with a high calorie smoothie.
1 banana
handful of blueberries (I don't even bother counting the calories, I just want the antioxidants and shite)
handful of fresh mixed greens (kale, spinach, whatever)
handful of lil carrots
1 cup whole milk
1 cup almond milk (so I don't get too farty from milk)
1 scoop whey protein
1/2 cup oat flour
2 tbsp flaxseed meal
2 tbsp peanut butter
Probably around 800-850 calories depending on how big my handfuls are
It can easily handle another 1/2 cup oat flour if you want to add another 240 calories
Posted on 2/5/16 at 9:55 am to bayouvette
quote:
This what people don't understand when trying to clean bulk. its probably the hardest thing to do. its an ungodly amount of food to get up to 4k-4.5K calories of clean food. And the cost. Its just easier to eat relatively clean and bulk with allowing some fat gain. Then do a cut.
And it's way more fun
Posted on 2/5/16 at 9:57 am to TigerBait1127
Clean bulking is fricking impossible. You eat so much you feel like you're about to throw up and you're still 1,000 calories short of your goal. 
Posted on 2/5/16 at 10:09 am to SabiDojo
quote:
Clean bulking is fricking impossible. You eat so much you feel like you're about to throw up and you're still 1,000 calories short of your goal.
I started out that way..
Just couldn't put all the food down
I found a way though
Ronnie Coleman once said, "the best bodybuilders are the ones with the biggest appetites"
Posted on 2/5/16 at 10:12 am to LSUweights
So, what should I do? Eat more simple carbs?
Posted on 2/5/16 at 10:13 am to SabiDojo
quote:
So, what should I do? Eat more simple carbs?
Eat fat, bro. Calorie dense and delicious.
Posted on 2/5/16 at 10:14 am to Artie Rome
I do eat fats.
Posted on 2/5/16 at 10:18 am to SabiDojo
Eat more. I don't understand why you would want to add simple carbs other than them being cheap.
Posted on 2/5/16 at 10:20 am to Artie Rome
quote:
Eat more. I don't understand why you would want to add simple carbs other than them being cheap.
I was just thinking since your body doesn't expend a lot of energy to break them down so they get stored more easily. I don't know. I admit y'all probably know more about it than I do.
Posted on 2/5/16 at 10:23 am to SabiDojo
quote:
So, what should I do? Eat more simple carbs?
You got to find out what works for you.
What works for me, might not work for you
Experiment with your diet
My first show was in 2008, and since then, I have been doing shows while keeping a food journal, customizing and tweaking my diet every year to fit me
I finally put it all together and got my perfect cut diet last year.
It works for me
Still working on my perfect bulk diet though.... but I'm getting close
Posted on 2/5/16 at 10:23 am to LSUweights
Trial and error, eh? Tried and true.
Posted on 2/5/16 at 10:30 am to SabiDojo
quote:
Trial and error, eh? Tried and true.
It's the only way to go for me
I'm 5'6", around 200 lbs in the offseason, 160-165 on stage..... Following the diet of someone who is 6'2", 270 lbs in the offseason, 240 on stage just won't work 100% on me
Posted on 2/5/16 at 10:48 am to jangalang
quote:
If I'm looking to shred some before spring, did I make a mistake in buying this protein? It's only 16 servings so I'll finish it out regardless. What is the best protein on the market?
ON gold standard has always been my fail-safe go to protein but I'm wanting to try new kinds.
Man if you are wanting to shred, I would stay away from that. Way too many calories for the amount of protein.
Honestly, there is a reason ON is called Gold Stanard, it really is. You can't beat it, both on value, and quality.
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