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i add 500 calories above maintenance for bulking and -500 maintenance for cutting.
recommended 10%-15% +/- but I find 500 cals to get the job done just as effectively.
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im a dietitian myself and do meal plans for man clients. I liked your acticle but the weight times 12 like you said doesnt work for every one. My body type builds muscle good but gains fat as well as i was chucky until i started training 15 years ago. Shakes are alright but whole foods are always best. Im cutting now and weigh 251lbs and make sure i eat at least 270=300 grams of protein everyday. I think you wrote a good acticle shakes are better then nothing so if your somewhere u can5 get good whole food meal its better to eat fastfood then nothing or a protein shake. everyone has time to eat right. For example ill make 3lbs8chicken hearts and 2 lbs chicken breast, just an example i eat alot of tilipia shimp etc. To cut i always try to limit my lean red meat to a max or 4 ounces every other day so i usually eat lean bison or venison 8oz 3 times a week both are very lean and high in proteim. while cutting redmeat and dairy are very mad imo to really shed up. I love milk but limit to 8 ounches twice a week and i drink organic ultra filtered milk with 13gram of protein per one cup 8ozs. Then i take 2lbs to work everyday and mix with fresh romaine lettuce green peppers etc. And eat alot of enzikel bread which isnt fllour at all its made from lentils and must be kept cold i eat 4 slces of that in sandwhiches and bring real 2 small sweet potatoes too. Yams are complex but real sweet potatoes are light ye llow not orange and alot better then yams. I cook my meals sunday night for the week and sometimes again thursday night I eat every 2-3 hours and eat 8ozs of chicken hearts this week and chicken breast 4ozs of chicken break has 26grams of protein and no fat. The chicken hearts i get have 29grams of protein per 4ozs 7 grams of fat but 2 grams saturated fats. i love how you said high protein low carb when bulking i even go 60/40 and cutting i carb cyle and go 5 days 40 percent carbs 5 days 30 percent carbs and 5 days 18 percent carbs. On my low carb days i only eat 80grams carbs tops this has worked well for me. i stopped competing late year but a prime example when i used to come into a show at 3-5 percent bf between 242-245lbs and within a week after the show i eat like a mad main and would easy put on 10 plus lbs in a week for dieting so hard. good read
Last edited by cbooze; 05-02-2015 at 09:32 AM.
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i used to keep a log put if your eating the same portions and have done it for many years like me your eating around the same amount of calories the same day the only time i really check and dial in with a log is with cutting. And with show your gonna have to come in at least single digits or theres no reason to compete. around 12 percent you can see your abs so bf is deceptive. i see alot of young guys who think they like 5-6 percent cause they can see there abs and most are 12-13 percent. If your under 7 percent your gonna pop every muscle is gonna be veiny as hell and you actually look bigger cause your tri bis quads really pop and you will start to see vein everywhere. The machine they have where you can hold are a joke not accurate at all. My friend a client is a IFBB bro in the 202 division hes only 5'5 and offseason get up to around 220-225 but he stay in good shape year round and never get over 11 percent. He just did his first show and placed 8th not to bad. He meet Ben Pakulski and i told him to start working with ben if he really wants to take it to the next level as ben is a great body builder and one of the best nutrionists in the world as far as bodybuiding is concerned. My friend is young hes only 22 so has a bright future especially to get a pro card at 22! Hes only been training serious for 4 years and hes a genetic freak. I am totally againist someone that young using AAS but in order to keep up these day you gotta but natural he was bigger then almost everyone is the gym that was juicing, I waiting til i was 26 and wish i would have waited longer but i competed natural and its hard to win when others have that edge. Id love to do the master in a couple year when im 40
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Good read pain, very good info throughout. really brings all aspects together. you can take this and run with it. Nutrition or in the case of this article "Eating" is 80% of what meeting really good goals in growth and body composition is about.
very well put together!!
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Good read always good to come back for a fresh up
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I stopped growing the day I started eating like a bird. Now all I want is to stay healthy (no juice, clean foods).
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Thanks for the info, that is one of my problems not being able to eat enough to gain more
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good stuff..I'm not too far off this so this is great info and reinforcement that I'm pretty close to doing the right thing..
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Good ass read there thanks.
dc.
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