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Old 01-24-2013, 01:04 PM   #41
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maximizes insulin sensitivity, something I'm a huge believer in. (With carb cycling) The more insulin sensitive you are, the leaner you are.

eating to maintenance on workout days allows you to repair / retain current muscle mass, and limiting workout days to 3 days only allows for 4 days of fat loss per week (slightly less than 1 lb a week).

I wouldn't recommend this for an overweight person (or majority of chicks), but for someone who has spent significant time building muscle mass its important to use techniques like this to avoid the one step forward two steps back scenarios that can crop up from a calorie deficit.

my gf doesnt worry about macros and just makes sure she is at a calorie deficit whenever possible, and its helping her get very lean. If I followed the same thing however, I would lose both fat and muscle... something I'm not very interested in!

I actually cycle calories/macros with my ~3000 calories / workout day bulk (2000 on rest days / limit carbs), and I attribute that to the fact I have only gained about 1.5 lbs of fat over past few months. Its just harder to adhere to (and slower) than your typical bulk, if you look at my fitnesspal diary you'll see I track everything to make sure.
Got it. That's what I figured. I believe there is some truth to it too. If I'm trying to gain would you suggest I just eat the same pretty much every day. I have just been making sure I eat a lot of food that isn't too too bad for me.
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Old 01-24-2013, 01:12 PM   #42
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Got it. That's what I figured. I believe there is some truth to it too. If I'm trying to gain would you suggest I just eat the same pretty much every day. I have just been making sure I eat a lot of food that isn't too too bad for me.
i'm a big believer in whatever works for you the best (since you are actually dedicated this applies to you). If you are fat and lazy, you probably have a million excuses and what "works for you" hasn't been.

If its simple to just eat to 3000 calories a day, go for it. You are active enough with the conditioning type workouts & sports that it won't have a huge effect.

Its hard enough to get that level of clean food as it is, but its not that hard (I find) to eat like that on workout days (I workout 5 days a week) and then spend 2 days eating low carb, high fat and protein around 2500 or less calories. You'll still see significant strength gains! If you only worked out 3 days a week, you would probably need to add in more calories on rest days to ensure you are at a surplus for the week.

I used the opposite ideology when making my bulk plan, when you are cutting you can help preserve muscle mass by eating to maintenance, when I am bulking I figured I would eat at a slight deficit on rest days to help offset fat gain! Made sense to me
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Old 01-24-2013, 01:17 PM   #43
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i'm a big believer in whatever works for you the best (since you are actually dedicated this applies to you). If you are fat and lazy, you probably have a million excuses and what "works for you" hasn't been.

If its simple to just eat to 3000 calories a day, go for it. You are active enough with the conditioning type workouts & sports that it won't have a huge effect.

Its hard enough to get that level of clean food as it is, but its not that hard (I find) to eat like that on workout days (I workout 5 days a week) and then spend 2 days eating low carb, high fat and protein around 2500 or less calories. You'll still see significant strength gains! If you only worked out 3 days a week, you would probably need to add in more calories on rest days to ensure you are at a surplus for the week.

I used the opposite ideology when making my bulk plan, when you are cutting you can help preserve muscle mass by eating to maintenance, when I am bulking I figured I would eat at a slight deficit on rest days to help offset fat gain! Made sense to me

I've toned down the conditioning workouts a lot since i'm trying to gain now but I have just trying to eat as much as I can. I am still slacking a bit. I hardly eat breakfast and rarely drink my PB milk and casein shake before bed. I'm missing out on a lot right there.
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Old 01-24-2013, 01:23 PM   #44
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I've toned down the conditioning workouts a lot since i'm trying to gain now but I have just trying to eat as much as I can. I am still slacking a bit. I hardly eat breakfast and rarely drink my PB milk and casein shake before bed. I'm missing out on a lot right there.
Yeah that could literally be the difference between treading water and making gains. I didn't think I could get 3000 clean calories in just 2 meals + a protein shake... thought I'd have to ditch IF and add in breakfast... but so far so good. The calorie tracker is huge, it really keeps you honest...I think it has been the single biggest difference between my current bulk and past ones. I've used it enough now that its effortless.
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Old 01-24-2013, 01:28 PM   #45
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eggs and rice are pretty cheap and easy

and better options

use ezekiel bread
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Old 01-24-2013, 01:30 PM   #46
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Yeah that could literally be the difference between treading water and making gains. I didn't think I could get 3000 clean calories in just 2 meals + a protein shake... thought I'd have to ditch IF and add in breakfast... but so far so good. The calorie tracker is huge, it really keeps you honest...I think it has been the single biggest difference between my current bulk and past ones. I've used it enough now that its effortless.
I think, never mind, I know I am kind of treading water with what I'm doing. I am getting stronger but I want to get bigger so I will be drinking my shake tonight. That's at least 600 cals right there.
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Old 01-24-2013, 01:36 PM   #47
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I think, never mind, I know I am kind of treading water with what I'm doing. I am getting stronger but I want to get bigger so I will be drinking my shake tonight. That's at least 600 cals right there.
Can't skip out on the night time shake, you have to stay anabolic! I always am so tired I almost don't make my night time shake, but I always force myself and I usually fall asleep so much quicker because I'm full.
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Old 01-24-2013, 01:37 PM   #48
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I think, never mind, I know I am kind of treading water with what I'm doing. I am getting stronger but I want to get bigger so I will be drinking my shake tonight. That's at least 600 cals right there.
Yeah I know for me the difference between making gains and eating to maintenance is my protein shake, let alone the benefits it gives post workout.
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Old 01-24-2013, 01:44 PM   #49
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Can't skip out on the night time shake, you have to stay anabolic! I always am so tired I almost don't make my night time shake, but I always force myself and I usually fall asleep so much quicker because I'm full.
It literally takes me like 4 minutes to throw sh1t in a magic bullet and drink it. It's 100% laziness. I'll make the gf aware tonight and have her get me in line lol.
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Old 01-24-2013, 01:49 PM   #50
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It literally takes me like 4 minutes to throw sh1t in a magic bullet and drink it. It's 100% laziness. I'll make the gf aware tonight and have her get me in line lol.
Better yet, just have her make it. Lol

Magic bullet is the only way to go though. I love mine.
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Old 01-24-2013, 02:04 PM   #51
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Where do you guys get your protein shakes from?
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Old 01-24-2013, 02:04 PM   #52
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eggs and rice are pretty cheap and easy

and better options

use ezekiel bread
Better options than what?
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Old 01-24-2013, 02:05 PM   #53
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Where do you guys get your protein shakes from?
I go bodybuilding.com
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Old 01-24-2013, 02:11 PM   #54
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Better yet, just have her make it. Lol

Magic bullet is the only way to go though. I love mine.
she makes the kale shakes in the morning. lol
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Old 01-24-2013, 02:15 PM   #55
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Based on the way you currently look OP, I'm more concerned with HOW you're working out (..and what your workout "program" looks like....plug for dwass ...) than I am about your diet at this point. You have slightly visible abs already, and you're leaner than most. I don't personally think you should diet/cut at this point, but that's MY opinion. You stand to gain more - and lean out - by changing your gym approach.

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Old 01-24-2013, 03:27 PM   #56
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Based on the way you currently look OP, I'm more concerned with HOW you're working out (..and what your workout "program" looks like....plug for dwass ...) than I am about your diet at this point. You have slightly visible abs already, and you're leaner than most. I don't personally think you should diet/cut at this point, but that's MY opinion. You stand to gain more - and lean out - by changing your gym approach.
I haven't been doing anything steady but from now on I'm going to do arms and legs one day and then chest, back and shoulders the next
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Old 01-24-2013, 03:31 PM   #57
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I haven't been doing anything steady but from now on I'm going to do arms and legs one day and then chest, back and shoulders the next
What goal(s) are you trying to achieve? I think you need to revamp your approach.

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Old 01-24-2013, 03:33 PM   #58
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What goal(s) are you trying to achieve? I think you need to revamp your approach.
Just want to get more muscle but also have a 6 pack lol
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Old 01-24-2013, 03:48 PM   #59
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Just want to get more muscle but also have a 6 pack lol

Well, you're going to have to lift big and eat big. It's not for the faint of heart! I also think that you need a better workout split (..at least 4 days). If you're going to follow a traditional body building split, devote an entire day to chest, back (..upper/lower), shoulders and legs. Don't waste time devoting an entire workout to arms. Add biceps/triceps into your chest, back or shoulder days.

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Old 01-24-2013, 04:08 PM   #60
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I haven't been doing anything steady but from now on I'm going to do arms and legs one day and then chest, back and shoulders the next
nothing steady and looks better than me after a year of hard work lol. I hate you haha
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