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What are the bulkers eating???


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What it comes down to at the end of the day is how someone's body responds. I have seen dirty bulks, clean bulks, some with the same ratio, some with 20%crap foods 80%good foods ect you can analise it all you want but it's what works for the individual.

 

Rule of thumb should always be do it as healthy as you can. A kid I have gotten to know who works mon-thurs & has a 3 day wkend every week eats very clean while on work days & like crap over his wkend, yet has one of the best physics I ve seen locally. Again this works for him...

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If we are still talking about what we are eating (?!) when I am bulking I eat a lot of kimchi in olive oil. I usually make it with a lot of carrots. If I eat that with a lot of oil then it ensures I absorb a lot ov Vitamin A, which i believe is essential for gaining muscle.

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haha then i need to un-friend vegan sludge!

 

Yah I can't read her blog because of all the food porn she posts. especially whatever that protein ice cream voodoo stuff is.

 

I'll take this all as a compliment. Funny thing is, I'm only eating 2,000 calories a day and have stayed around 121-122.5 for the past four weeks. Imagine what's going to happen when I actually decide to bulk.

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you know what will happen when you ACTUALLY BULK? I'LL HATE YOU EVEN MORE! HAHA unless you wait until Sept 2012 then we can do it together!

 

I might just start bulking forever after I finish this v-log thing I started.

 

Kidding.

 

Kind of. I think it will all depend on how I feel after I finish this cycle of PHAT.

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I don't like the term bulking, but maybe that's just a personal thing. To me the term implies getting big fast, which I don't think it should be if you are after quality gains, optimal digestion and general health & wellness.

 

I always look at the guys from the 60's and 70's ~ Zane, Nubret, Padilla. They really didn't look vastly different in their offseason than what they did when they were getting ready for a competition; some of them even grew into a competition, adding bodyweight & size leading up to the show! They might only add a few pounds of bodyweight a year but their physiques looked amazing and they never had to contend with bloating, gas etc etc that is part and parcel of todays bulking habits.

 

For me, if I'm trying to add bodyweight I'll look to eat denser foods (both weight wise & caloric), eat maybe 50-100cals more with each meal and add in an extra meal/shake each day.

 

That's it. Nothing fancy, no wow factor but no problems. My favourite weight gaining foods would be porridge oats, fruits, pasta, brown rice sushi, rice instead of quinoa, yams, kumara, raw nuts, avocados and higher calorie protein shakes.

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Agree with the above^ all these ideas as to how to do whatever fad diet.....just bloody eat!!!

 

I think saying "just bloody eat" is a little bit different than what James is saying as just eating "whatever" and eating 50-100 calories more than usual will produce different results. Not that I wholly disagree with you. I think we're actually both on the same page, for the most part, since I find fad diets ludicrous - it's all about the individual and how their body reacts to certain eating practices. Which is why I think tracking your macros is important and I don't think that's a "diet" (and I think this is where we disagree), it just helps people out - not just in terms of fat gain, muscle gain, etc. but just in how they live their lives every day. I mean, some people don't realize that they're fatigued because they don't react well to a low-carb or low-fat diet until they start tracking their intake and see the difference in how they feel, you know?

 

But, anyway, I do think the term "bulking" doesn't really fit any more since most people are leery of the "dirty" bulk and want to minimize their fat gain while putting on mass. I'd rather say I'm "gaining" since that could apply to my numbers in the gym and on the scale.

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I've never counted a macro nor will I. It's really simple, if you want to gain 1.5-2g protein per pound of body weight, as many carbs as you can get down your neck & some fats. I'll have to put up some pics on my photo blog. If you want to get big it's simple, eat big but you do it as clean as Possible, I have not actually said other wise? I ve mentioned peoples habits but i havent said "eat rubbish"? If your doing it with clean food, seriously what's there to worry over? If you think your gaining to much fat, you skim off carbs & work on reducing what you don't like. Tweaking the diet.

 

I'm not trying to be a bodybuilder or am I after a certain "look" so I'm never gonna be bothered about visible this & the muscle popping out. I'm not in the slightest cut, im there to move the barbell & to move weight you need to gain weight. There will always be a genetic freak who looks normal & can lift heavy but you can't use them as a bench mark. Big lifters are big guys/women.

 

I'm sure if I was a bodybuilder & wanted my "summer look" I'd be all for counting this & that but my muscle/mass & strength gains come from being able to move a barbell & to do so I worry more over have I eaten enough, not what have I eaten enough of. In all honestly my diets pretty boring, plain rice, pasta, steamed veg. My other half always rags at me for bland food.

 

I found gaining easy so maybe that's why, along with my strength mentality I see

No need in counting calories or macros. But as Long as foods are of good quality your already winning.

 

I won't detract on bodybuilder for how strict a competion diet is, it's hard but I have written diets for people with macro counting ect it works for them...for me I just want to move a heavier barbell:)

 

How's the training going anyway?

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If your doing it with clean food, seriously what's there to worry over? If you think your gaining to much fat, you skim off carbs & work on reducing what you don't like. Tweaking the diet.

 

I think we'll just have to agree to disagree because I don't like calling foods "clean" or "dirty" - it creates a certain stigma and makes it sound like certain foods have 'super' properties to them that prevent them from making someone gain weight. I mean, yeah, 2,000 calories of spinach is a lot harder to consume than 2,000 calories worth of peanut butter but it's still about calories in and calories out.

 

I'm not trying to be a bodybuilder or am I after a certain "look" so I'm never gonna be bothered about visible this & the muscle popping out. I'm not in the slightest cut, im there to move the barbell & to move weight you need to gain weight. There will always be a genetic freak who looks normal & can lift heavy but you can't use them as a bench mark. Big lifters are big guys/women.

 

I do totally agree with you here, though, and this definitely made me think a lot about my goals. I personally don't ever want to do bodybuilding competitions and really want to work toward doing raw powerlifting so, I suppose, my macro tracking isn't a necessity.

It has, however, helped me out a lot with my undereating, figuring out how much I actually do need to be eating to get stronger, and what kind of foods work best for helping me perform in the gym. For example, I was eating 1,800 calories a day with really high protein/moderate carbs for a while but the scale wasn't going up in the gym and I was crashing half-way through sessions so I started eating 2,000 with lowered protein and higher carbs. Gym performance improved but now my weight's still the same as it was in December so I'll probably be upping my calories again.

 

How's the training going anyway?

 

Training's going great, actually. Steady increases in all of my big lifts and I definitely feel stronger - which is awesome.

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I guess we could go go back & forth here as I had started to reply but we could continue this debate until the end of time.

 

Can I ask though (genuinely) why you only have been taking in (at a max) 2,000 calories? I must eat roughly 3,000 just on a normal day. I have had to start hitting a bit of cardio due to these strong man events. Feel awkward when running now with the extra bulk haha

 

I was shocked when I saw the post workout shake the strongmen/power lifters I train with had....full fat milk, double cream, dark choc,Ice cream, double choc cookies & the usual post workout supps. Even a

Kinder egg was dropped in after (obviously these guys aren't veggie/vegan)

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Interesting posts above. I eat in the neighbourhood of 3,500cals a day for maintenance; for me to gain weight I would need to be over the 4,000cal mark.

 

I wouldn't be too afraid to nudge over the 2,000cals, just progressively increase in small increments and gauge your progress. You will be burning a lot with the amount of the training you are doing, just a thought not a proposal.

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Vegansludge, after seeing the comment about you gasing out during workouts & seeing the calorie in take I was curious to what a routine entailed for you...your leg day made my legs ache just looking at it. Also the back day...holy fuck man props to you for being able to smash through such a workout but can I ask what your appetite is like? Are you hungry with a couple hrs of eating?

 

I'm not like getting at you man but if you came to me with those workouts my first words would be "way to much" I use to be in the mind set of "something for everything" eg a shoulder workout would be a db press, 2 front raise movements, 2 side raise movements & a rear delt move.

 

Now all I do is a military press, that's it & I've gotten rounder shoulders doing this. Also all of a sudden I'm killing my bench, I'm getting more reps on dips & chins..Weighted

 

Also if you are pairing squats with deads, military with bench you need to ask which is the one you want to lift more on. So you pick which ever & start wih that. You can't expect all Lifts to progress as they are using a lot of the same muscle groups. Me I go Mon:military Tue:dead lift Wed:off Thurs:bench Fri:squat. So basically upper-lower-off-upper-lower. I obviously don't know if you always hit two big lifts a session but what I saw did?

 

I'm genuinely trying to give you advice. I use to seriously over train, when I started to get a better grasp of lifting I looked at an old workout I'd wrote down. Back day: cable row, dumbbell row, t bar (high frame)-tP-bar(lower frame)-lat pull down- narrow lat pull, seated frame row & barbell rows. When I read it now it seem rediculious & my best body part is prob my back & I keep it dead simple.

 

Upper back all I do now are chins (various grips) & dumbbell or barbell rows. That's it nothing you do will work the back better, more bang for your buck & all that. I also now treat deads as a lower body move so I'll use front squats & ghr as assistance...that's it.

 

Genuine advice buddy not in the slightest meant to be taken as negative. I Use to be a serious over trainer. If your after hypertrophy then after the big lift pick 2/3assistances & hit 3-5 sets with rep range of 10-20 but you don't need to kill yourself on these.

 

If your interested pm me your email & I'll send you Wendlers 5/3/1 first edition (I have 2nd but I paid for that) & I'll be happy to send it over. Even if the program's not for you the principles are still sound. If you wish to one day compete in some raw lifts you need to train in that form. Ala myself, mini fork lift & chewy

 

All the best

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All advice and critique is welcomed, mate, so no worries about "getting at me." That's why I jointed the forum - don't have any friends who lift or anybody to hash out my routine with and, as a beginner, that's pretty crucial.

 

Since I learned my lesson with trying to write my own program, I'm currently following Layne Norton's PHAT program (http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html) hence all the volume. It's supposed to bring about increases in size and strength which, yeah, it definitely has. However, I definitely don't want to stick to it forever as I'd rather just stronger so after I finish these 12 weeks I'd already talked about running 5/3/1 and either doing Smolov Jr. for my bench or doing that after I got through 5/3/1.

 

In terms of hunger, I slam back a shake right after my workouts and then within an hour-an hour and a half I'm pretty hungry.

 

2,000 calories is because my projected maintenance is around 1,800 (5'3" female and 122 pounds) so I was eating that for a while but the scale wasn't going up, so I bumped them to 2,000 about four weeks ago (I think). Bumping them up again by another 200 this weekend to try and get things moving.

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Appetite is a great indication of how your body's reacting to the training. If your appetite is not very big this usually points to over training, the reverse if the body's reacting well.

 

I can eat two cups of rice, stir fry veg, mock meat; some pulses (I can't eat a lot they do not agree with me) & 1-2 scoops of protein & two hrs later I'm hungry again that's why I like training four days hahaha

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If you're looking at doing PL'ing meets, I'd definately look at switching to Wendler's 5/3/1. I have the e-book, more than happy to email lto you if you are interested? Less is more for powerlifting, you simply won't produce the numbers you could be capable of from following a bodybuilding split/programme, same as you can't try and max out every week. Powerlifting is all about training smarter rather than just training more.

 

Just my 2c of course, cheers MF

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I can eat two cups of rice, stir fry veg, mock meat; some pulses (I can't eat a lot they do not agree with me) & 1-2 scoops of protein & two hrs later I'm hungry again that's why I like training four days hahaha

 

I've actually been getting hungrier the last few weeks and I talk about it in my last video log, which is weird for me - I don't know if you remember but we talked a while ago about me not having an appetite and now I'm forever hungry.

 

5/3/1 was my number one choice after PHAT and what both of you are saying does make the most sense. I've only got five more weeks of PHAT left then the plan is to deload, test my 1RMs and jump into 5/3/1. If one of you gentlemen would be willing to send me the ebook, I'd be forever indebted (more so than I am for all the feedback/advice).

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PM me your email addy and I'll fire it across to you. I think I have the revised edition, either way it's bloody good.

 

Your lifts will rocket up, the programme makes so much sense. We just obviously have to change around the nutrition side of things but you'll already have a good grasp on that I'm sure.

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