Bulking diet?

[chidoks]

Hey guys,
I'm currently about 5'9, 184lbs... 13%bf tested by calipers.. Which is probably off by a couple of %... I would ideally like to get to 205lbs lean at maybe 11% bf... Can you guys draw up a sample diet for me? I train 4 days on 3 days off... Should I be doing cardio? If so how much and how often? I'm a hard gainer... thanks a lot

 

[Frosty]

Hey guys,
I'm currently about 5'9, 184lbs... 13%bf tested by calipers.. Which is probably off by a couple of %... I would ideally like to get to 205lbs lean at maybe 11% bf... Can you guys draw up a sample diet for me? I train 4 days on 3 days off... Should I be doing cardio? If so how much and how often? I'm a hard gainer... thanks a lot

Ok, there are two things here.

1) You don't need to bulk, you need to lose some fat first. You can't bulk up 20 lbs AND lose fat. Not natural, anyhow. Get down to 8% or so and then you can start bulking.

2) Get the idea out of your head that you're a hard gainer. Don't impose any limits on yourself like that.

 

[chidoks]

how do i lose fat without losing muscle? my diet has been pretty clean so far... i wanted to get into a clean bulk... i'm actually fine with my bf level at this point... 8% isnt really what i'm aiming for bodyfat wise... I'd be content with 10-11%... Every personal trainer i've come in contact with has insisted i bulk first to get to my goal?

 

[chidoks]

oh, i forgot to add... i wanted to bulk up first and then lose the fat.. are u suggesting i lose the fat, bulk up and the cut up again?

 

[sonis9]

before you bulk get to 10%. you will gain 2% prolly if you bulk correctly, i have found. you don't want to be 13% then go to 15%.

 

[Frosty]

oh, i forgot to add... i wanted to bulk up first and then lose the fat.. are u suggesting i lose the fat, bulk up and the cut up again?

If you drop your bodyfat to 8-9% or so, then you might not even have to cut after you bulk. The leaner you are, the greater the proportion of gains will be muscle. It's good to drop the fat first.

For losing fat and keeping muscle, eat LOTS of meat, drink lots of water, get carb timing right and eat the right amount of carbs for you, eat about 500 less calories than maintenance ED, and lift heavy and do interval training for cardio. You can add in low intensity cardio (walking) to help burn more calories while keeping muscle. Cod liver oil at 9-14g ED can help with fat loss.

 

[chidoks]

thanks a lot guys... 20 mins of cardio(running), 4 times a week sufficient?

 

[Frosty]

thanks a lot guys... 20 mins of cardio(running), 4 times a week sufficient?

Running is probably the most catabolic form of cardio you can do. Mix together HIIT (interval sprinting) and low intensity cardio (walking) to help keep muscle and burn tons of fat. Sprinting will have your body burning fat all day...something running won't do.

 

[chidoks]

whats the difference between sprinting and running?

 

[Frosty]

whats the difference between sprinting and running?

Maybe it's just difference in terms. To me running is what you do when you run a mile or two. Sprinting is full speed running. You can sprint 100m then jog 100m and repeat for 16 minutes. Just make sure you warm up well since sprinting is really stressful. You can gradually increase the speed of your sprints until you're doing good full sprints.

 

[chidoks]

thats currently what i do... i do it on the treadmill... start slowly and then work my way up to full speed for about 15mins.. i usually stop at 6.1 on the treadmill.. so how often should i sprint? do i still have to sprint once i get to my target bf and i'm ready to start bulking?

 

[Frosty]

thats currently what i do... i do it on the treadmill... start slowly and then work my way up to full speed for about 15mins.. i usually stop at 6.1 on the treadmill.. so how often should i sprint? do i still have to sprint once i get to my target bf and i'm ready to start bulking?

2-3 days a week of the sprints should work well.

About sprinting when bulking...I'm not sure on that one. I've been wondering about this myself. It could help you keep you leaner while you bulk and sprinting is a muscle-building activity, unlike running and other normal forms of cardio. Maybe start a new thread on this.

 

[chidoks]

k...thanks frosty

 

[cant get BIG]

heres two diets, bulking/ cutting that seem to be pretty good.
www.massivemuscle.com

 

[chidoks]

the site doesnt work

 

[Frosty]

the site doesnt work

The biggest key to dieting is to eat lots of MEAT (no protein shakes as MRP) since meat takes calories to digest, making it thermogenic. Lots of water, sleeping enough, and using the right amount of carbs for YOU. Well, and naturally, getting a good caloric deficit going to lose the fat. Always eat lots of veggies, even if you're low carbing.

 

[cant get BIG]

o shit sorry ,its www.massivemuscle.net