Re-gaining control. It's on like Donkey Kong

[Zack]

I plan on increasing the weight by at least 5lbs each week.

That may get hard to do after a while. Just make sure you are logging your sessions, and that you are progressing in some way every time, whether it's 5 pounds or just 1 rep. If you aren't progressing, something is not on point - diet, sleep, overtraining..etc.

As far as diet...that's where I'm a bit more concerned. I want to make sure I'm eating enough, but not too much and that I'm eating the right things. I'm going to come up with a sample and maybe you can help me out.

For sure post it up. Seasiren may be a better choice for help in that regard though. She's a female competitor.

It seems tricky to use Robert's sample menus since they are written for a male bodybuilder- not a female figure competitor. I want to eat a lot, but not 5000 calories!

They're also way high in carbs from what I remember.

Also, When bulking what are your thoughts on cardio?

I used to not do any at all, but I started a while ago because it makes me feel so much better physically. I keep it short and sweet at a pretty high intensity (1 mile or so as quick as I can - sub 10 minutes, haven't timed myself lately). I LOVE sprinting and interval style stuff, sometimes I'll do 30 minutes or so at low intensity. It seems like seasiren, veggieprincess and other female competitors advocate the low intensity type. To me the point of cardio is to stress and strengthen your cardiovascular system. I don't feel like low intensity does that. Doing cardio obviously burns more energy hence you'd have to eat more. I Suppose it depends on your goals, I haven't had any issues with gaining strength while doing my cardio, but as a female competitor it may be different for you.

If your primary motive is to get in shape for competing, then I wouldn't be doing anything that may jeopardize that. You need to be putting on some lean mass.

[robert]

Yes Buddies!

Yo, lets' train next week dj!

[djshrew]

Thanks for the input Zach! I may add in a bit of cardio once in awhile. I never feel like I did anything when I do low intensity cardio. I also feel like it would burn muscle not fat- I feel this way mostly when I compare what sprinters look like compared to long distance runners. Of course my goal now is to not burn either, of course I'm hoping not to gain too much fat but this is where my diet comes in and to be honest up until this week was a bit of a binge. I'm getting back though and will probably just have to work a bit harder when it comes to comp time to loose the extra bit of fat from the junky foods.

Robert, I can work out Tuesday afternoon (have class at 7pm), Wednesday is usually off but we can still do something, Thursday afternoon and Friday whenever- Where are you staying? I could probably get you a guest pass to my gym

[djshrew]

What do you think of this person's bulking diet? obviously it needs to be veganized, but other than that?

http://www.lesleyliftinglife.com/2010/0 ... -diet.html

[djshrew]

So I'm trying to get my diet figured out and am posting what I ate today to get some feedback from any of you figure girls (or bodybuilding guys). I don't think I need to bulk- in fact, I don't want to change my number on the scale too much unless it's all muscle gain. I think I binged a bit more than I intended and am paying for it now. I plan on eating clean but am honest- I'll have cheat meals or days here and there (especially with travel-trying new places).
at the comp I was at about 125lbs and 1080 calories- not too positive of the breakdown. and am now around 138lbs!! I'm sure some of that is water retention but still shocking ( I guess you get used to it the more you compete... but it's frustrating when your pants no longer fit!)

Here is today's food:
Meal 1-
3/4 cup soymilk (to finish it off)
1/4 cup unsweetened almond milk
Banana
NitroFusion
1 piece rudis spelt bread
1tbs PB

Total 37g prot. 37g carb 405 cal.

Meal 2
2 rice cakes
harmonized protein powder
apple

Total 27g pro. 51 carb 322

Meal 3
Morningstar ckn meal starters
2 Ezekiel wraps
with mango salsa

Total 29 pro. 34 carb 310

Meal 4
1 tbs PB
1 slice Ezekiel bread
1 cup soy yogurt
a few frozen mango pieces

Total
18 pro. 44 carb, 371 cal.

Meal 5
1 serving seitan w/ 2 tsp mango salsa
2/3 cup green beans

Total
25g pro. 23 carb 205 cal

Meal 6 (still need to have)

Nirtofusion with ice

Total
25g pro 5 carb 136 cal.


Daily Total:

161g. prot.
194 carb
1749 Cal.

I did shoulders today and 15 mins walking on the treadmill at an incline (just to make me feel a bit less chubby, lol) and I"M FREAKING HUNGRY!!! What do you think of the number of cals? and everything else

[djshrew]

I looked into my BMR needs (w/ an online calculator), apparently 2400 or so. So maybe 1749 is a bit low- I'm going to add in a butt ton of Veggies and see if this brings up my calorie numbers and not change the carbs and protein too much (plus with all that protein such veggies are not a bad idea.)

I'll follow this diet for a few weeks (except while I'm on vaca in Mass. next week) and see how it goes.


any input guys?

[Zack]

I looked into my BMR needs (w/ an online calculator), apparently 2400 or so. So maybe 1749 is a bit low- I'm going to add in a butt ton of Veggies and see if this brings up my calorie numbers and not change the carbs and protein too much (plus with all that protein such veggies are not a bad idea.)

I'll follow this diet for a few weeks (except while I'm on vaca in Mass. next week) and see how it goes.


any input guys?

What is your fat intake at? I would bump it to around 2kcal and go from there. Also, (I know I'll get heat from VeggiePrincess if she reads this ) as long as you're eating at or below maintenance calories, you're not going to add bodyfat from a high-ish portion macros from carbs. You need to be a few hundred calories above bmr. I'd bump the fat some unless it's already too high?

[beforewisdom]

I looked into my BMR needs (w/ an online calculator), apparently 2400 or so

It is my understanding that the BMR is how many calories a person would burn if s/he did nothing but wake up and sit in a chair for the day before going back to sleep. You can actually get it measured now instead of relying on a formula. I had it done about 7 years ago after a should operation. The physical therapy place I went to for rehab had a machine. I sat in a chair and for 15 minuets I breathed into what looked like a large breathalyser. I would guess other sports therapy places might have these and I am told some of the fancier gyms do.

I and a few other people I have talked with have had poor experiences with mathematical formulas to calculate caloric needs. The results from the formulas are often FAR off from reality.

I have gotten a more accurate idea of my calorie needs for maintenance and weight loss by keeping a daily calorie count in a food diary and weighing myself on a good scale daily. By good, I mean consistent. In other words, if you step on the scale 3 times in a row you get the same exact weight each time.

A lot of factors beyond fat on your body influence scale readings. This is one of the most useful articles I have read that explains what is going on when you step on a scale:

Why The Scale Lies
http://beforewisdom.com/blog/?p=262

You can make sense of what you see on your scale with daily weighings by taking a weighted average that filters out fluctuations probably NOT due to fat. Fortunately, with this site you don't need to do the math yourself ( I can't ). You just type in your daily weighing and it gives you a "running average"....what your real, non-water weight likely is, :

http://www.physicsdiet.com

Good luck.

Let us know when you go to the contest

[djshrew]

I looked into my BMR needs (w/ an online calculator), apparently 2400 or so. So maybe 1749 is a bit low- I'm going to add in a butt ton of Veggies and see if this brings up my calorie numbers and not change the carbs and protein too much (plus with all that protein such veggies are not a bad idea.)

I'll follow this diet for a few weeks (except while I'm on vaca in Mass. next week) and see how it goes.


any input guys?

What is your fat intake at? I would bump it to around 2kcal and go from there. Also, (I know I'll get heat from VeggiePrincess if she reads this ) as long as you're eating at or below maintenance calories, you're not going to add bodyfat from a high-ish portion macros from carbs. You need to be a few hundred calories above bmr. I'd bump the fat some unless it's already too high?

I figured out that my food (that plan from yesterday) is around 70.9 grams of fat for the day- How does that look?
Also, I'm not looking to loose weight, my main focus is on gaining muscle right now. will eating below my maintenance calories even allow for this?
since it reads around say 2000 calories for maintenance should I be shooting for around that or 2100-2200?

[Zack]

Also, I'm not looking to loose weight, my main focus is on gaining muscle right now. will eating below my maintenance calories even allow for this?

Nope, can't gain anything on a deficit.

since it reads around say 2000 calories for maintenance should I be shooting for around that or 2100-2200?

If your maintenance is 2000 cal, I would start around 2300 and see how it goes. If you're gaining strength, and slowly adding weight, then you've probably got it about right.

Bump your fat and carbs. Protein is high enough imo. A good ratio for you could be around 55%carb/30%protein/15%fat or somewhere around there.

Maybe seasiren will read this and chime in.

[djshrew]

Thanks for the help Zack! I am only guessing my maintenance is 2000 (using the online calculators and dropping it a bit to make up for water weight and such).

I hope seasiren does see this =) seasiren? help!!! lol

[Vegan Joe]

[djshrew]

just wanted to let everyone know I'm still alive =D and still training. Just with the TA position and 3 grad classes and physical Therapy there isn't much time to log on and post everything.

I'm still working on the diet.

I found this picture and put it on my dresser for inspiration. not sure I want my arms to get this big, but her back is UNREAL!!!
http://fighterdiet.com/

[djshrew]

Went to see my orthopedic doc yesterday and confirmed that I have a hip impingement. He wants me to get an MRI with contrast and a cortisone shot to see if I tore my labrum.
Fun stuff..
good thing is he said I can still do all of the leg stuff (as long as it doesn't hurt) which, unfortunately, means no leg presses or squats. I'm a bit frustrated with this since I need to build my legs the most.
my weight is holding steady at 140ish lbs and I've upped the weight on just about everything. I invested in some straps to lift even more, it I'm loving it!
This week I'm aiming for the most weight I can handle for 10 reps and 3 sets of each. I really wish I could find someone to train with, I'll need a spotter soon I think.

Also, I've added 30 mins of cardio to the end of my sessions

[djshrew]

still kicking (well maybe not kicking per say...not with my old lady hip! lol). I'm still at it trying to bulk but haven't been motivated to eat the huge amounts that I should; school is stressing me out and I'm lucky if I make to the gym.

in other news, I had my hip arthogram today; pretty freaking painful!! good news is I should have some answers soon and can go from there. one step (squat) closer to being able to sqaut!! I can see my butt getting tighter and quads growing just thinking about it! yah!