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Health & Fitness
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Old 10-09-2012, 01:49 PM   #101
DylloS
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Originally Posted by Alanz0 View Post
Been trying to bulk since beginning of October. I'm 5'8" at 149-150 lbs and I lift 4-5 days a week. It's hard trying to get 3200 calories especially since I eat pretty clean. I started making homemade weight gainer shakes thus over 800+ calories lol

Need another 1000+ to finish the day!
I think it's easy as hell.

3 decent sized meals and some protein shakes and it's easy.

Up your fat, I guarantee if you have trouble getting 3000 cals you're not eating enough fat.
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Old 10-09-2012, 01:54 PM   #102
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Well since food pics are being posted, here's one from a few days ago... Part of the reason I gained 6lbs overnight lol

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Old 10-09-2012, 02:11 PM   #103
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Goddamn dabears that is a mad thorough write-up. You're quickly becoming my favorite contributor to this subforum since bimmerchop doesn't bring his sexy ass around here anymore. <img src='http://forum.E46Fanatics.com/images/smilies/fruit.gif'>
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thanks! glad that helped

don't worry solly, your fitocracy points and gym workout vids are way more interesting than my constant nutritional blab

bimmerchop helped me so much back in the day, got me on the right track when I started in 09
Awe guyz....
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Old 10-09-2012, 02:41 PM   #104
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Awe guyz....
I'm looking for a b5 s4...find me one
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Old 10-09-2012, 03:06 PM   #105
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My macros are 50 C/30 P/ 20 F. I only get in about 120 g of fat. I didnt want most of my gains from fat, just enough
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Old 10-09-2012, 03:09 PM   #106
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I'm looking for a b5 s4...find me one
I'd sell you mine, but I love it too much

If you're serious though, I'll keep an eye out for you... Good ones are hard to find.
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Old 10-09-2012, 03:17 PM   #107
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My macros are 50 C/30 P/ 20 F. I only get in about 120 g of fat. I didnt want most of my gains from fat, just enough
If you aren't getting gains (which makes sense, its hard to get enough calories that way) try 50F / 30P / 20C on off days, and 40C / 30P / 30F on training days, with most of those ~300g of carbs coming around pre and post workout. From real food.
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Old 10-09-2012, 03:24 PM   #108
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My macros are 50 C/30 P/ 20 F. I only get in about 120 g of fat. I didnt want most of my gains from fat, just enough
why so little fat. I'm typically at around 30p/50f/20c

So far so good for me. I am getting stronger, looking better, and feeling better than ever. I think this will also help get your cals up. Before bed down some casein in milk and some almond or peanut butter

Last edited by DylloS; 10-09-2012 at 03:26 PM.
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Old 10-09-2012, 04:10 PM   #109
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why so little fat. I'm typically at around 30p/50f/20c

So far so good for me. I am getting stronger, looking better, and feeling better than ever. I think this will also help get your cals up. Before bed down some casein in milk and some almond or peanut butter
+1. No need to be afraid of fat. Fat doesnt necessarily make you fat.
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Old 10-09-2012, 04:31 PM   #110
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+1. No need to be afraid of fat. Fat doesnt necessarily make you fat.
Agreed! In fact, it's a necessary quantity if you want to build muscle and burn fat. Fat burns fat! Ohhhhh the irony!

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Old 10-09-2012, 04:45 PM   #111
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Agreed! In fact, it's a necessary quantity if you want to build muscle and burn fat. Fat burns fat! Ohhhhh the irony!
Walked in on a coworker today that had a cal counting book (ridiculous when you own a smart phone) and said he doesn't want to eat more than 50g of fat a day. I schooled him really quick. Love me some fat.

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Old 10-09-2012, 05:17 PM   #112
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I think people hear the word "fat" and attribute it to gaining fat by eating it.

Difference between "dietary fat" and "body fat". Best example (but extreme) ... If all you ate in a day was protein, but the amount you ate (calorie intake) exceeded your calorie expenditure (calories out from muscle use/being alive/exercise/etc.) then you would still store it as body fat.

Fat doesn't MAKE you fat... in fact carbohydrates play a much bigger role in storing body fat, as they trigger an insulin spike. But to keep it simple, don't be scared of fats (beside unhealthy trans fats from hydrogenated oils etc)
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Old 10-09-2012, 06:50 PM   #113
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Thanks I'll consider upping my fats. My maintenance is around 2800 calories how much should I add to consider bulking? 3000 and add if I don't see gains?
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Old 10-09-2012, 07:13 PM   #114
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Thanks I'll consider upping my fats. My maintenance is around 2800 calories how much should I add to consider bulking? 3000 and add if I don't see gains?
Id go for 500 over and see how that works for a few weeks. Most days I'm between 2800-3300. I'll weight myself on Friday again to see if I made any gain. I'm going very slow with my "bulk" so I don't expect much difference week to week.
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Old 10-09-2012, 07:23 PM   #115
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Id go for 500 over and see how that works for a few weeks. Most days I'm between 2800-3300. I'll weight myself on Friday again to see if I made any gain. I'm going very slow with my "bulk" so I don't expect much difference week to week.
I'm not bulking, but I am trying to add more lean mass to my frame. I've gained about a pound - from 184.X to 186 - since I started this new routine (..I'm about 40 days in right now). Slow and steady I say! I'm noticing most of the growth in my legs/glutes, which is most likely attributed to adding the deadlift into my routine. My goal is to be a lean 190 lbs.

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Old 10-10-2012, 01:55 PM   #116
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I love me some fat. My most successful cuts have always been the ones where I keep my fat intake high. I mostly just adjust my cal intake via carbs so that I can keep both my protein and fat intake relatively high regardless of bulking or cutting. If I'm cutting and I get low enough in carbs though, I'll cycle carbs to help with my heavy lifts.

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I'm not bulking, but I am trying to add more lean mass to my frame. I've gained about a pound - from 184.X to 186 - since I started this new routine (..I'm about 40 days in right now). Slow and steady I say! I'm noticing most of the growth in my legs/glutes, which is most likely attributed to adding the deadlift into my routine. My goal is to be a lean 190 lbs.
Only way to do it. If your lifts are showing good progress and you've only seen about a 1lb increase in that timeframe, then good stuff my dude.
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Old 10-10-2012, 02:02 PM   #117
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I'm not bulking, but I am trying to add more lean mass to my frame. I've gained about a pound - from 184.X to 186 - since I started this new routine (..I'm about 40 days in right now). Slow and steady I say! I'm noticing most of the growth in my legs/glutes, which is most likely attributed to adding the deadlift into my routine. My goal is to be a lean 190 lbs.
that's why I say "bulk". I will not go crazy and try to put on 20lbs in 4 months lol
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Old 10-10-2012, 02:07 PM   #118
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I "bulked" the last two years, ate whatever and it cost me about 14 months in cutting time. Staying lean and slowly adding muscle is the way to go I agree
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Old 10-10-2012, 02:43 PM   #119
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I love me some fat. My most successful cuts have always been the ones where I keep my fat intake high. I mostly just adjust my cal intake via carbs so that I can keep both my protein and fat intake relatively high regardless of bulking or cutting. If I'm cutting and I get low enough in carbs though, I'll cycle carbs to help with my heavy lifts.



Only way to do it. If your lifts are showing good progress and you've only seen about a 1lb increase in that timeframe, then good stuff my dude.

Thanks man! I'm sure that you remember me mentioning how I feared the dead lift in the past despite having really solid squat/bench numbers (..470 lbs.-ish/335 lbs....both 1RM). I have basically decided to wrangle the bull, and in the 40 days that I've been actively including the DL into my routine, I have gone from 225 lbs to 305 lbs (..and it's still climbing; I'm shooting for 315 twice tonight). If I can get my deadlift into the 400's by the summer of 2013 I will feel like I have really accomplished something. This is the most recent photo that I've taken:


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Old 10-10-2012, 03:24 PM   #120
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Thanks man! I'm sure that you remember me mentioning how I feared the dead lift in the past despite having really solid squat/bench numbers (..470 lbs.-ish/335 lbs....both 1RM). I have basically decided to wrangle the bull, and in the 40 days that I've been actively including the DL into my routine, I have gone from 225 lbs to 305 lbs (..and it's still climbing; I'm shooting for 315 twice tonight). If I can get my deadlift into the 400's by the summer of 2013 I will feel like I have really accomplished something. This is the most recent photo that I've taken:

You and your compression shorts lol
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