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bulk diet on off days?

Discussion in 'Weight Training/Bulking' started by stewdiny, Aug 31, 2005.

  1. stewdiny

    stewdiny Well-Known Member

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    I’m going to be doing a 40/40/20 ratio with this calorie intake plan. And I going to go with this plan for a slow bulk and hopefully keep the body fat gain very low. I'll use the mirror and measuring tapes to help with that.

    Starting at 2,500:
    Weeks 1-2 = 3,000 cal
    Weeks 3-4 = 3,500 cal
    Weeks 5-6 = 3,800 cal
    Weeks 7-8 = 4,100 cal
    Weeks 9-10= 5,000 cal
    Weeks 11-12= 5,300 cal
    Weeks 13-14= 5,600 cal
    Week 15-16 = 5,900 cal
    Week 17 - ? Cutting


    My question is I will be lifting four days a week. How should I be eating on the days I do not work out? I know my body does not need all these calories when I’m not working out.
     
  2. txitalian

    txitalian Well-Known Member

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    wow, nearly 6000 per day, pretty hardcore. Anyways, diet on off days is same as lifting days, just without the PWO shake. I also like to bump up fat/protein intake on rest days. Been working so far


    jason
     
  3. Mikey27

    Mikey27 Well-Known Member

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    :D
    that 6,000 calorie a day thing isn't worth it..........i gained 85 pounds on that kind of diet in 4 months and although i looked and felt good your stomach will look horrible(that was my main problem) i thought that after i got my weight to 215 on this diet that when i cut up i would be at like 190 all muscle....i was wrong :d_eek:

    i had quit lifting for about 4 months and dropped to about 195 then i got on a cutting diet.....in about 4 months now i'm down to 175 9.1% bf and it was hard work

    my advice....bulk slow it will keep bf% low and will take much longer but it will be worth it( you will find out when trying to cut up :D )

    anyway gl :gl:

    by the way what's your current weight, height and bf%? i will post a macro for you from the book i go by.....also what would you say you are sedentary, moderately active or active?(outside the gym of course)
     
  4. doordude42

    doordude42 Senior Member

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    Dude, What's your stats. That sounds a little excessive to me!
     
  5. stewdiny

    stewdiny Well-Known Member

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    That layout is just a plan I hope to follow, my goal is to gain .5 – 2lbs a week, anymore then that, I’m cutting the calories back and adjusting my whole bulk plan to make up for it in the following weeks.

    I'm only expecting(hopefully) to put on like 20lbs of muscle and probably raise my body fat from 8% to something around 16-19%.

    Though I plan to monitor my wieght, and measurements, if my body fat starts to raise alittle to fast I will cut back and make up for it.
     
  6. doordude42

    doordude42 Senior Member

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    Stewdiny,
    You've gotta re-calculate bro. How the hell are you gonna gain only 15 lbs. and DOUBLE your BF. I don't think that's correct.
     
  7. 1FastGTX

    1FastGTX Elite Member
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    How much do you weigh now?

    6K calories per day is quite high.
     
  8. Trex_Lean_machine

    Trex_Lean_machine Well-Known Member

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    If someone whose never bulked but isnt a hardgainer, trains hard 5-6 days a week, how many calories does he need to eat to gain 2lbs muscle. e.g. someone whose 6ft and 140 lbs whose finished cutting (hopefully me soon !)

    I do know it varies from perosn to person but what is the general caloric number.
     
  9. stewdiny

    stewdiny Well-Known Member

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    Alright then, I would be grateful to hear your suggestion on how to do this bulk cycle. I could me planning a major failure on this plan and would like to get some help if I am.

    Stats:

    Height: 5'8
    Weight: 149
    BF: 8%
    Body Type: Mesomorph

    Photos:
    [​IMG]
    [​IMG]
     
  10. brezman

    brezman Well-Known Member

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    .5lb/week muscle is a good goal to shoot for, any more than that and its fat I can guarantee you. And .5lb/week is no easy goal, even with a ton of food.

    You eat the same on off as on days, since your body is recovering everyday.

    I wouldn't stick to that schedule very ridgidly, play it by the mirror, if you're gaining too much fat, back off the cals, if you aren't gaining, add cals.
     
  11. stewdiny

    stewdiny Well-Known Member

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    That was my plan, I figured I would be at around 4000 calories by the end of my bulk cycle if I was cutting back calories to slow the fat gaining.
     
  12. stewdiny

    stewdiny Well-Known Member

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    I said 15 lbs of muscle, I did not include the amount of fat I would add.

    All together I was thinking I would gain 30-40 lbs.
     
  13. Oldboy

    Oldboy Well-Known Member

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    what are the macros for your PWO shake going to be?
     
  14. stewdiny

    stewdiny Well-Known Member

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    PRE-WO shake (One Hour before workout)
    8g - 1 tbsp Natural Peanut Butter
    27g - 1/2 Cup Oatmeal
    25g - Whey
    27g - Banana
    5g - Creatine

    PWO shake:
    25g maltodextrin
    25g dextrose
    25g whey
    5g creatine

    PPWO Meal (Thirty minutes later)
    14g - 1 tbps Flax Seed Oil
    30-40g - Chicken Breast
    57g - 1 cup Oatmeal
     
  15. doordude42

    doordude42 Senior Member

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    Hey Partner, you look damn good now. If I were you i'd find my BMR and raise my cal. intake 500 above. A nice slow bulk. That's exactly what i'm doing!! :tu: :D
     
  16. chicanerous

    chicanerous Elite Member
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    You should be good with about 4000 to start. Keep your calories at about 25 x your bodyweight.
     
  17. doordude42

    doordude42 Senior Member

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    How'd you come up with that figure?
     
  18. stewdiny

    stewdiny Well-Known Member

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    second that thought.
     
  19. chicanerous

    chicanerous Elite Member
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    The 25x is from an AtLarge article. I'm pretty sure it's based on the average sized 18-20 year old athlete (less than 10% BF, "functional" development of muscle for sports like soccer and basketball). I could be completely wrong.

    http://www.atlargenutrition.com/gainingmass.php

    Plug in 5'8" and 149# (his stats) in a BMR calculator with a reasonable activity multiplier of 1.85 gives 3400 calories a day. Add a 500 calorie surplus and you get about 4000.

    Additionally, I'm eating that much at almost the same height and weight, based both off of BMR calculation and the 25x quick calculation.

    Does [25 x your weight] coincide with anyone else's calculated BMR?
     
    #19 chicanerous, Aug 31, 2005
    Last edited: Aug 31, 2005
  20. doordude42

    doordude42 Senior Member

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    That's odd. My weight is 153lbs. My BMR is 2600. Plus 500 would be 3100 for a bulk. 4000 cal would blow me up like a blimp!!!
     

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