Yesterday was high carb/low fat day, one of two such days each week, and boy was it tough shoving all this food down the pie hole! :eat: But I did it and when I weighed in this morning, I lost .4 lbs from yesterday,while my bodyfat dropped to 6.33%, down from the reading I had last week. I also had a above average session in the gym this morning, which was to be expected with all that glycogen in my system.

Additionally, I don't believe in taking a PWO shake when in a gaining/bulking phase, but instead think it's crucial during a cut or pre-contest. My PWO meal began with Meal #1...

Meal #1: 12 egg whites, 2 packets instant grits,

Meal #2: 5 oz chicken, 1 cup rice, 1 cup broccoli, protein shake (210cal 27pro 19carb 3.5fat)

Meal #3: 5 oz 99% ground turkey, 6oz red potatoes, 1 cup broccoli, protein shake (same as Meal #2)

Meal #4: MRP - 510 cal. 60pro 51carb 7.5fat

Meal #5: 8 oz 99% ground turkey, 1 cup rice, 1 cup broccoli,

Meal #6: 4 oz 99% ground turkey, 4 egg whites, 2 servings cream of rice, protein shake (same as Meal #2)

Supps: EFA caps w/meals1-4, amino's, dessicated liver, multi/vit-min, 5gr creatine with Meals 1 + 4

Tomorrow shifts back to a LO carb plan where they will fall in at around 125gr. for the day :cry:

Wow how many calories is that?

Wow how many calories is that?

Uh, probably around 3400. This is typically how I eat year round. Just lesser or more of the same foods. (yes...I have no life :rolleyes: )
But eating clean year round, enables me to eat more food, while staying lean. So, instead of dieting for 12-16 weeks for a show, I diet for only 5-6 weeks.

Probably 330gr of carbs here. Yum Yum :eat:

Wow. I plan to eat less on a BULK! How much do you weigh (if you don't mind me asking)?
I eat the same foods as well, more or less. Heh.

Wow. I plan to eat less on a BULK! How much do you weigh (if you don't mind me asking)?
I eat the same foods as well, more or less. Heh.

Right now I'm hovering around 167-169. Would like to get up to 175, but the only way I've accomplished that in the past was going on a 4400 calorie diet for 6 weeks.:eek: That was by far the toughest thing I have ever done, harder than any leg workout.

Competitive weight is as a lightweight - 154-159 lbs.

I have to fight and scrap for every ounce of muscle, but when you do it naturally, unenhanced by exogenous chemical substances, it's well worth the effort! :tucool:

What does dessicated liver do? Sounds gross, hehe ;)

This article briefly skims the surface, only:

http://www.bodybuilding.com/fun/southfacts_liver.htm

Cool. What are your future plans? When's your next contest?

Right now I'm hovering around 167-169. Would like to get up to 175, but the only way I've accomplished that in the past was going on a 4400 calorie diet for 6 weeks.:eek: That was by far the toughest thing I have ever done, harder than any leg workout.

Competitive weight is as a lightweight - 154-159 lbs.

I have to fight and scrap for every ounce of muscle, but when you do it naturally, unenhanced by exogenous chemical substances, it's well worth the effort! :tucool:

Eek 4400 calories. You'd have to toss some food in the blender so you can drink it down when you feel full. Ha.

How long have you been bodybuilding and how long have you been competing? :D

jsbrook,

If I am able to remain healthy, I plan on two Pro natural division shows this fall, and perhaps try for another Natural PRO card, which would give me the trifecta, as far as PRO cards are concerened, and then I can retire for good :whistle:

sc7829,

I have been competing longer than you have been on this earth... 21 years :eek:

Ha :cool:

Holy crap. I thought you were a lot younger. Respect. :D

Edit: And I mean that in a nice way.

(furiously taking notes)

jsbrook,

If I am able to remain healthy, I plan on two Pro natural division shows this fall, and perhaps try for another Natural PRO card, which would give me the trifecta, as far as PRO cards are concerened, and then I can retire for good :whistle:

sc7829,

I have been competing longer than you have been on this earth... 21 years :eek:

Ha :cool:

Well, I am 23. But that is impressive, nonetheless. Best of luck!

mastover, where are those numbers (330/125g) coming from, if you don't mind me asking?

mastover, where are those numbers (330/125g) coming from, if you don't mind me asking?

dodus,
Don't quite understand your question. Did you mean what kind of carb sources comprise these gram amounts?

The 330 grams are made up from the carbs you see listed in my meals - potatoes, cream of rice, grits, rice, veggies, etc.

The 125 grams on LO carb day is mostly from sweet potatoes and oatmeal.

hey mastover, would you mind explaining your reasoning behind no pwo shake during a bulk?

Is it because your getting in plenty of food pre and pwo anyways?

Mastover:

Sorry for the confusion--I meant how did you calculate 330gr for hi-carb day, and 125gr for low carb day. Those numbers sound pretty specific. Basically, is there some sweet carb-cycling intake rubric I don't know about? I've basically always just done it as "Today I get carbs at two meals, tomorrow I only eat veggies, etc." - but wouldn't mind having a little more consistency and rationale behind it.

jeep,

I train first thing in the morning, so I've got the entire day to restore my glycogen levels by consuming all 6 of my meals. I also don't believe in spiking insulin with massive amounts of carbs PWO, as I favor steadier levels of insulin release throughout the day. Recovery is much better for me this way, while keeping bodyfat levels much lower even on a bulk, as you've got a 36-48 hour window for protein synthesis. Pre-workout I eat nothing. I get better overall results by consuming liberal amounts of free form amino acids, bcaa's, and glutamine centered around the workout. (pre,during,post)

dodus,

My calculations are always fluctuating depending on what I'm attempting to accomplish. Last year at this time, I was doing a similar HI LO NO carb cycling scheme where my carbs averaged out to 175gr per week. I am now averaging 225gr of carbs per week in the hopes of putting on more muscle for this upcoming contest season, and remaining just as lean as I was last year. (Carbs are protein sparing) So far it seems to be working. I'm finding out that I can process carbs better as long as my workouts are infrequent but intense. I also sporadically throw in heavy weight, high rep training into the mix. This style of training digs deep into your glycogen reserves, and I incorporate it only for offseason. Pre-contest, when carbs and overall calories are low, I train heavy with the basics, low volume, in the 4-8 rep range. At this point, it'll be the nutrition which ultimately refines and brings the physique together to present on stage. :tu: