Anyone need help with your cutting/bulking diet?

[gravesp]

pchopper, JLULSU- sorry yall, ive been really pressed for time this weekend. ill answer yalls posts tomorrow. sorry for the wait

[MMA.All.The.Way]

Hey buddy,

Atm im about 75kg give or take.
Cut down from 83ish.

Be aware i am an endomorph, so i gain fat easily,
but the next few weeks i want to bulk for a bit.

Never done a bulk before, so whats the best way of going about it?

Atm my cutting diet was -

Breakfast - 1/2 cup oats, 1/2 muelsi, 1 banana, skim milk & 1 wheat stick.

Snack 1 - Fruit slices (all cut up) w/ 1 banana, 1 apple, blueberries, & grapes. 1 can of tuna, 1 protein shake.

Lunch - 1 chicken breast, mixed veggies, (varies, sometimes i add in pasta once a fortnight, rice, cottage cheese, etc).

snack 2 - pre workout - 1 banana, 1 protein shake.

workout (pm)

snack 3 - post workout - 1 apple, 1 protein shake.

dinner - chicken mixed veggies.


and yeah, work out was -


Monday - Chest & Tris w/ hiit
Tuesday - Legs,
Wednesday - Back & Bi'sw/ hiit
Thursday - Shoulders & traps.
Friday - cardio
Saturday - chest & tris


or something along those lines anyway, cant remmber the order.
starting a new workout plan today -



Mon - Shoulders & Legs w/ HIIT
Tuesday - Cardio & Abs
Wednesday - Chest & Bi's w/ HIIT
Thursday - Cardio & Abs.
Friday - Back & Tri's w/ HIIT
Saturday - Chest w/ HIIT.


might change it up a bit tho.


So what the best way of going aout gaining as much LEAN MUSCLE as possible, with very low fat.

I dont want love handles back.


please emember, i am a endomorph, so yeh.

thanks a million buddy.

[MithrilFox]

Can you help me with getting 3500-4000 calories each and every day please?

Like, you want us to buy you dinner and stuff?

[MMA.All.The.Way]

Like, you want us to buy you dinner and stuff?

I loled hardcore.

[ztaiclet]

i need some help with my bulking cycle. I weigh 135lbs and work overnights, i work out after work at 7am normally go to bed about 8:30am and try getting up about 4:30pm. what is a good meal plan for me? its hard for me to draw my own up.

this is what i got from the plan i drew up. any suggestions? thanks in advance


PRE-WORKOUT:
MUSCLE JUICE - 180GM CARBS
- 73GM PROTEIN
- 1350 CALORIES


MEAL 5 & POST WORKOUT:
CEREAL - 230 CALORIES
- 5 GM PROTEIN
- 45 GM CARBS

MUSCLE JUICE - 180GM CARBS
- 73GM PROTEIN
- 1350 CALORIES


MEAL 1:
SANDWHICH - 1GM CARBS
- 13GM PROTEIN
- 111 CALORIES

YOGURT - 32GM CARBS
- 5 GM PROTEIN
- 170 CALORIES

PERPERONI STICK - 1GM CARBS
- 11GM PROTEIN
- 110 CALORIES

HIGH PERFORMANCE CARBS - 15GM CARBS


MEAL 2:
3 SCRAMBLED EGGS - 4.5GM CARBS
- 21GM PROTEIN
- 255 CALORIES

BACON - OGM CARBS
- 10GM PROTEIN
- 160 CALORIES

3 PANCAKES - 42GM CARBS
- 6 GM PROTEIN
- 315 CALORIES


MEAL 3:
PROTEIN BAR - 51GM CARBS
- 28GM PROTEIN
- 360 CALORIES

BANANA - 32GM CARBS
- 1.4GM PROTEIN
- 125 CALORIES

EGG WHITES - 3GM CARBS
- 23GM PROTEIN
- 120 CALORIES


MEAL 4:
4OZ CHK BRST - 22GM PROTEIN
- 130 CALORIES

1 CUP RICE - 38GM CARBS
- 4GM PROTEIN
- 170 CALORIES

PUDDING - 22GM CARBS
- 1GM PROTEIN
- 120 CALORIES


TOTAL:
CARBS - 668.5GM
PROTEIN - 296.4GM
CALORIES - 4,891

[Jerzey1]

a cutting diet for the low on funds? lol

[coldfeet06]

i would def. appreciate help with coming up with a cutting diet. that would be great help as a starting point. if you have time, i'd like some advice.

[Horus Ra]

check the log in my sig

[sly3]

hey man nice thread any help from your side would be highly appriciated.

5'7
75kgs now got it down from 83kgs, think have hit some kind of a plateau, i still wanna loose 4-5 kgs for the abs to be completely visible

Typical day.

DIET-

right after waking up and(doing the neccessary chore lol)

MEAL1
1 scoop whey 32grms in skim milk(only on mondays and thrusdays)

35grms of oats, on waking up and strong black coffee just before working out (on cardio and abs day)

drinking 5grms of pure glutamine powder in 650ml of water throughout my workout.

protein shake with water, 35grms instant oatmeal, 1 tbs peanut butter creamy, and a medium banana. 32grms whey protein powder.

after 3hrs
MEAL2
5egg white omlete with 2yolks on weight training days and 4eggwhites and 1 yolk on cardio days with green beans and capsicum.or broccoli and spinach.
half cup white rice on weight training days no carbs on cardio days only afterworkout ie (instant oatmeal and a banana in the shake)

1 fish oil capsule mid noon

MEAL 3
3 hrs after meal 2.
another whey shake in skim milk and some almonds


MEAL 4
3 HRS after meal 3

a medium bowl of green beans tomatoes/ or eggplant or spinach
150grms cottage cheese or chicken or lamb.


MEAL5

right before sleeping
1 cup skim milk with 5grms glutamine.

TRAINING

MONDAYS-
CHEST and back heavy 6-8 rep range
super setting

TUESDAYS
hIIt 20-25 mins
air bike and treadmil 12 and 15 mins on each machine
ABS 30 mins circuit

WEDNESDAYS

hIIT 20-25 mins
elliptical and treadmil
ABS 30-40 minz circuit


THURSDAYS

LEGS

FRIDAYS

HIIT 15mins
air bike

ABS 30-40 MINS CIRCUIT

SATURDAYS

HIIT 20-25 MINS
ABS CIRCUIT 30 -40 MINS

SUNDAY
REST.

I had hit a plateu on my upper body so i gave more rest beetween weight training sessions i do weightraining only twice a week with mondays devoted to upper body and thursdays to lower body.
ie- doing chest and back and legs one week, doing shoulders and hamstrings,calves deadlifts next week, then biceps triceps and legs next week comming back to chest back and legs and so forth, this style has worked for me and i am experiencing some gains in my upper body again.

i am following the keto diet, i eat white rice and whole wheat bread on weight training days but not at night, and complex carbs in the form of quaker oats on cardio abs day just in my shake nothing else during the day.

THANX .
lookin forward to hear from you.

[sly3]

sorry i messed it up a lil in numbering my meals
this is my 2 right after working out
and the rest follow after 3hrs, so in total 6 meals.

MEAL 2
protein shake with water, 35grms instant oatmeal, 1 tbs peanut butter creamy, and a medium banana. 32grms whey protein powder.

[Oddball8945]

If you need help, PM me, or post a reply.

-gravesp

pay me $ so i can stockpile more food

kthx

[jessetk313]

pmed

[dimasso69]

When i transition from bulk to cut does it really matter if i go from 3500cals in one day to 2000cals the next to cut..is it necessary to slowly go down basically is what im asking
Answer this ill rep Give u props on this thread OP

[gravesp]

sorry about the delay, yall. spring break and PM's backed me up. ill try to answer all the unanswered questions tomorrow

[gravesp]

When i transition from bulk to cut does it really matter if i go from 3500cals in one day to 2000cals the next to cut..is it necessary to slowly go down basically is what im asking
Answer this ill rep Give u props on this thread OP

if your bulking at 3500 calories a day, im assuming your BMR is around 3000? if this is the case, then first off, i wouldnt suggest going down to 2000 calories ever, as too much muscle is being wasted, but rather drop to around 2800, and assess your progress after a couple of weeks. if you are maintaining at your current weight, drop another 200-300 calories a day, and reassess after another 2 weeks. continue on this path until you are losing between 1 and 1.5 lb a week.

-gravesp

[D-NAZ]

I would like to put on a little muscle on my upper body, I think my program is decent as I work a Chest/Arms routine Sunday/Wednesday and a Back/Shoulders routine Monday/Thursday with Legs Saturday. I currently weigh in at 155 at 6'2 with a decent amount of lean mass. My diet looks like so.

Breakfast:
4 Egg Whites + Oats

Morning Snack:
Whey Protien, Skim Milk, Banana, 1 tsp Peanut Butter

Lunch:
Usually some sort of sandwich with whole grain bread & lean meat (Tuna, Turkey Breast, Salmon etc), vegetables + brown rice

Afternoon snack:
Almonds, grapes and apple

Preworkout:
Superpump 250 + Purple K Kre Alkyln (Should I switch to mono?)

Postworkout:
Whey Protien + 2 scoops Waxy Maize Starch, Purple K

Dinner:
Varies between Pasta, Steak/Chicken/Salmon with veggies/ rice

Before Bed:
1% cottage cheese, 1 tsp Peanut Butter, Oats

Any help would be appreciated alot as I just began to look at the nutritional aspect of things and I am a pretty big noob.

[MonsterJam1]

hey man i lost alot of strength im 5'11 135 lbs can you help me out with a meal plan cuz school really messes me up i go to school from 7-3 just let me know thanks

[hood_rat]

I am looking to lose fat on my mid section and gain lean muscle. i have never been a good eater i grew up on a farm in texas so i ate alot. i weight about 207 now but i am not sure what is the best for me to do. i gain muscle fine but can't seem to find the right foods or cook them right to not gain the fat from them.

If you have any ideas please let me know if you know any where i should look that would help too.