Clean Bulking for LineBacker

[medblak]

i need some advice from anybody who knows a good way to bulk up for football.

[The_LB_43]

do u squat?
damnnnnn on your bench (if its real)

but anyway 2 your question
WS4SB3
eat
multivitamin/protein

[Fullback7]

I'm playing backer, and I am bulking up in 3 weeks.Very lean gains, with minimal fat during the bulk. This is my diet right now, maybe a little too hardcore for you though...

Weekday

Breakfast (6:45AM)
8 Eggs.......................................... 568 calories, 40g fat, 0g carbs, 48g protein
1 Cup Shredded Cheese................. 455 calories, 37g fat, 1g carbs, 28g protein
8oz. Sausage................................ 540 calories, 48g fat, 3g carbs, 24g protein
4 Cups of Water
Total............................................. 1,563 calories, 125g fat, 4g carbs, 100g protein

Pre-Workout Meal (9:15AM)
Dymatize Milk & Oats....................... 270 calories, 2.5g fat, 25g carbs, 36g protein
2 Whey Protein Shots....................... 220 calories, 0g fat, 2g carbs, 52g protein
1 Cup Chocolate Milk........................ 220 calories, 8g fat, 28g carbs, 8g protein
1 TBSP Butter.................................. 100 calories, 11g fat
4 Cups of Water
Total............................................. ... 810 calories, 21.5g fat, 55g carbs, 96g protein

Workout
8 Cups of Water

Post-Workout (11:15AM)
2 Whole Wheat Pita Bread............... 340 calories, 1.5g fat, 70.5g carbs, 12.5g protein
2 Scoops Whey.............................. 240 calories, 2g fat, 6g carbs, 48g protein
1 Angus Beef Ribeye Steak.............. 930 calories, 78g fat, 2g carbs, 51g protein
2 TBSP Sour Cream........................ 69 calories, 6g fat
2 TBSP Cream Cheese..................... 102 calories, 10g fat, 0g carbs, 2g protein
1/2 Cup of Cheese............................ 227 calories, 18.5g fat, .5g carbs, 14g protein
1 Scoop Greens First........................ 45 calories, 2g fat, 6g carbs, 1g protein
1 Cup of Cabbage........................... 11 calories, 0g fat, 2.5g carbs, .5g protein
4 Cups of Water
Total............................................. .. 1,964 calories, 118g fat, 87.5g carbs, 129g protein

Meal 4 (1:30PM)
2 Cans Chicken Breast.................... 540 calories, 13.5g fat, 0g carbs, 108g protein
3 TBSP Mayonaise......................... 300 calories, 33g fat
3 TBSP Dill Pickle Relish
1 Cup Spinach Leaves
4 Cups of Water
Total............................................. . 840 calories, 46.5, 0g carbs, 108g protein

Meal 5 (3:30PM)
2 EVOO Shots................................. 720 calories, 84g fat, 0g carbs, 0g protein
12oz. Tilapia..................................... 432 calories,12g fat, 0g carbs, 84g protein
4 Cups of Water
Total............................................. .... 1152 calories, 96g fat, 0g carbs, 84g protein

Meal 6 (6:00PM)
3 Angus Beef Patties......................... 1,140 calories, 90g fat, 0g carbs, 75g protein
3 TBSP Low Carb Ketchup................. 15 calories, 3g carbs
4 Cups of Water
Total............................................. ..... 1,155 calories, 90g fat, 3g carbs, 75g protein

Pre-Bed Meal (9:30PM)
2 Scoops Casein Protein................... 240 calories, 2g fat, 8g carbs, 48g protein
2 Cups of Water
Total............................................. .... 240 calories, 2g fat, 8g carbs, 48g protein

Supplement Nutrition Macro's & Calories
Universal Animal Omega..................... 120 Calories, 14g fat, 0g carbs, 0g protein
Animal Flex....................................... 9 calories, 1g fat
Sesamin (5)....................................... 45 calories
Animal Pak........................................ 16 calories, 1g carbs, 3g protein
Uni-Liver............................................ 196 calories, 44.8g protein
Psyllium Husk................................... 18 calories, 2.9g carbs

Total- 8,393 Calories, 538.5g fat (58%), 166.1g carbs(8%), 714g protein (34%)


Weekend- Saturday
Breakfast
6 Packages of Quaker Weight Control............. 960 calories, 18g fat, 174g carbs, 42g protein
3 TBSP Butter............................................ ... 306 calories, 34.5g fat, 0g carbs, 0g protein
6 slices Eziekiel Bread**........................... 414 calories, 6g fat, 70g carbs, 22g protein
3 TBSP Strawberry Jelly................................. 120 calories, 0g fat, 39g carbs, 0g protein
2 Cups Chocolate Milk.................................. 452 calories, 17g fat, 63g carbs, 17g protein
2 Cups Orange Juice...................................... 244 calories, 1g fat, 61g carbs, 0g protein
2 Cups of chopped Apples.............................. 130 calories, 0g fat, 35g carbs, 0g protein
1 Cup Blueberries..................................... 84 calories, 21g carbs, 1g protein

Total............................................. ................ 2,626 calories, 76.5g fat, 442g carbs, 81g protein

Meal 2
2 Subway Colt Cum Combo............................. 1,640 calories, 68g fat, 188g carbs, 84g protein
Olive Oil............................................... .......... 45 calories, 5g fat, , 0g carbs, 0g protein
Mayo.............................................. ............... 220 calories, 24g fat, 0g carbs, 0g protein
Total............................................. ................. 1,905 calories, 97g fat, 188g carbs, 84g protein

Meal 3
8oz. of Whole Wheat Spaghetti........................ 720 calories, 4g fat, 164g carbs, 28g protein
1 Cup Prego............................................. ...... 160 calories, 6g fat, 26g carbs, 4g protein
3 oz. Shiitake Mushrooms...............................
Total............................................. ................. 682 calories, 9g fat, 137g carbs, 25g protein

Meal 4
2 Cups of Brown Rice....................................... 437 calories, 3g fat, 91g carbs, 9g protein
3 TBSP Butter............................................ ..... 306 calories, 34.5g fat, 0g carbs, 0g protein
1 Cup of Yogurt
Total............................................. .................. 909 calories, 39.5g fat, 131g carbs, 15g protein

Meal 5
Yam***.................................... 486 calories, 0g fat, 111g carbs, 12g protein
1 Cup Minature Marshmellows........................... 159 calories, 0g fat, 41g carbs, 1g protein
3 TBSP Butter............................................ ..... 306 calories, 34.5g fat, 0g carbs, 0g protein
6 TBSP Brown Sugar........................................ 102 caloires, 24g carbs
1 Cup of Baked Beans
2 Cups Canned Pumpkin.................................. 166 calories, 2g fat, 40g carbs, 6g protein

Total- calories- 8,866, 322.8g fat(325), 1,296.5g carbs(56%), 297.4g protein(13%)

Weekend- Sunday
Meal 1
1 cup Serving Whole Wheat pancakes....... 800 calories, 2g fat, 104g carbs, 16g protein
1 Cup Blueberries..................................... 84 calories, 21g carbs, 1g protein
1 Cup Syrup............................................. . 210 calories, 52g carbs
3 Cups of Milk............................................ 146 calories, 24g fat, 36g carbs, 24g protein
3 TBSP Butter............................................ 306 calories, 34.5g fat, 0g carbs, 0g protein
Total............................................. ............. 1,546 calories, 60.5g fat, 213g carbs, 41g protein

Meal 2
1/2 Gallon Borden Dutch Chocolate Milk....... 1,760 calories, 64g fat, 224g carbs, 64g protein

Meal 3
2 Packages Oats........................................ 320 calories, 6g fat, 58g carbs, 14g protein
3 Banannas.......................................... ...... 336 calories, 87g carbs, 3g protein
1 Apple............................................. ......... 126 calories, 33g carbs, 1g protein
10 Strawberries...................................... ..... 90 calories, 20g carbs
2 Oranges
1 Cup of Yogurt
Total............................................. .............. 872 calories, 6g fat, 198g carbs, 18g protein

Meal 4
4 Cups Cheerios......................................... 412 calories, 8g fat, 84g carbs, 12g protein
3 Cups of Milk............................................ 146 calories, 24g fat, 36g carbs, 24g protein
Total............................................. ............. 558 calories, 32g fat, 120g carbs, 36g protein

Meal 5
2 Cups of Brown Rice....................................... 437 calories, 3g fat, 91g carbs, 9g protein
1 Cup of Quinoa............................................ ... 626 calories, 10g fat, 109g carbs, 24g protein
3 TBSP Butter............................................ ..... 306 calories, 34.5g fat, 0g carbs, 0g protein
3oz. Shiitake Mushrooms.................................
1 Cup of Baked Beans......................................
Total............................................. .................. 743 calories, 37.5g fat, 91g carbs, 9g protein*

Meal 6
14 Whole Wheat Buns....................................... 1,960 calories, 35g fat, 350g carbs, 70g protein
7 Slices of Cheese............................................ . 420 calories, 31.5g fat, 7g carbs, 21g protein
7 Slices of Ham & Cheese Loaf........................... 420 calories, 31.5g fat, 7g carbs, 28g protein
4 TBSP Mayonaise......................................... .... 360 calories, 40g fat,
Total............................................. ..................... 3,160 calories, 138g fat, 364g carbs, 119g protein


Total- Calories-10,106, Fat- 401.3g (35%), Carbs- 1,336.8g (51%), protein- 370.2g (14%)

[The_LB_43]

jesus h. christ

[Fullback7]

jesus h. christ

[Adrenolin]

I play full back. But this is my cutting diet for strength comps, switch the carbs and protein around, and it should work well for you as a bulking diet. I don't know how much cardio and speed training you do, but you should definitely continue it through your bulk, it will help to keep the gains lean..

This is the diet I created. Just switch around the carbs and protein, and maybe subtract 200-300 calories.

Meal 1 75g protein, 60carbs
Meal 2 75g protein, 60 carbs
Meal 3 75gprotein, 60carbs
Meal 4 75g protein, 60carbs
Meal 5 75g protein, 60 carbs
Postworkout 60g waxymaize 60g whey protein
+ 1 65g whey shake during the day

All meet requirements for protein or carb servings:
PROTEIN:
11-12oz chicken
13oz tilapia
10-11oz ground turkey
10oz tuna
13oz shrimp
16oz egg whites (this is 50g protein)
1 meal may occasionally be substituted for a meal replacement shake of (3oz dry oats, 75g whey protein, water, 20 raw almonds)


CARBS:
9-10oz rice
10oz sweet potato
3oz dry oats
9oz banana

FATS:
Fats 60-80g per day
1 tbsp olive oil= 13.5g fat
1 tbsp UDOS's oil
advice for fats- put 1 tbsp olive oil/UDOS's oil on each carb serving = 68g fat

VEGGIES: 3 cups of broccoli/greenbeans/asparagus per day


LMK if you need help w/ anything.

[titdoctor]

LOL, @ that 8000 calorie diet. You don't think you will gain fat from that? That's no where near clean. I say if you want a clean bulk without any fat add a extra 600-1000 calories a day. Plus you have no healthy oils like olive oil or flax seed.

Micheal Phelps takes in 6000 a day and he works out 6 hours a day. I would feel like a bloated pig after 8000 calories of that.

I'm also 6'0 230 pounds with 11% bodyfat. I only eat about half that on hard training days.

[TRUTHBETOLD41]

I'm playing backer, and I am bulking up in 3 weeks.Very lean gains, with minimal fat during the bulk. This is my diet right now, maybe a little too hardcore for you though...

Weekday

Breakfast (6:45AM)
8 Eggs.......................................... 568 calories, 40g fat, 0g carbs, 48g protein
1 Cup Shredded Cheese................. 455 calories, 37g fat, 1g carbs, 28g protein
8oz. Sausage................................ 540 calories, 48g fat, 3g carbs, 24g protein
4 Cups of Water
Total............................................. 1,563 calories, 125g fat, 4g carbs, 100g protein

Pre-Workout Meal (9:15AM)
Dymatize Milk & Oats....................... 270 calories, 2.5g fat, 25g carbs, 36g protein
2 Whey Protein Shots....................... 220 calories, 0g fat, 2g carbs, 52g protein
1 Cup Chocolate Milk........................ 220 calories, 8g fat, 28g carbs, 8g protein
1 TBSP Butter.................................. 100 calories, 11g fat
4 Cups of Water
Total............................................. ... 810 calories, 21.5g fat, 55g carbs, 96g protein

Workout
8 Cups of Water

Post-Workout (11:15AM)
2 Whole Wheat Pita Bread............... 340 calories, 1.5g fat, 70.5g carbs, 12.5g protein
2 Scoops Whey.............................. 240 calories, 2g fat, 6g carbs, 48g protein
1 Angus Beef Ribeye Steak.............. 930 calories, 78g fat, 2g carbs, 51g protein
2 TBSP Sour Cream........................ 69 calories, 6g fat
2 TBSP Cream Cheese..................... 102 calories, 10g fat, 0g carbs, 2g protein
1/2 Cup of Cheese............................ 227 calories, 18.5g fat, .5g carbs, 14g protein
1 Scoop Greens First........................ 45 calories, 2g fat, 6g carbs, 1g protein
1 Cup of Cabbage........................... 11 calories, 0g fat, 2.5g carbs, .5g protein
4 Cups of Water
Total............................................. .. 1,964 calories, 118g fat, 87.5g carbs, 129g protein

Meal 4 (1:30PM)
2 Cans Chicken Breast.................... 540 calories, 13.5g fat, 0g carbs, 108g protein
3 TBSP Mayonaise......................... 300 calories, 33g fat
3 TBSP Dill Pickle Relish
1 Cup Spinach Leaves
4 Cups of Water
Total............................................. . 840 calories, 46.5, 0g carbs, 108g protein

Meal 5 (3:30PM)
2 EVOO Shots................................. 720 calories, 84g fat, 0g carbs, 0g protein
12oz. Tilapia..................................... 432 calories,12g fat, 0g carbs, 84g protein
4 Cups of Water
Total............................................. .... 1152 calories, 96g fat, 0g carbs, 84g protein

Meal 6 (6:00PM)
3 Angus Beef Patties......................... 1,140 calories, 90g fat, 0g carbs, 75g protein
3 TBSP Low Carb Ketchup................. 15 calories, 3g carbs
4 Cups of Water
Total............................................. ..... 1,155 calories, 90g fat, 3g carbs, 75g protein

Pre-Bed Meal (9:30PM)
2 Scoops Casein Protein................... 240 calories, 2g fat, 8g carbs, 48g protein
2 Cups of Water
Total............................................. .... 240 calories, 2g fat, 8g carbs, 48g protein

Supplement Nutrition Macro's & Calories
Universal Animal Omega..................... 120 Calories, 14g fat, 0g carbs, 0g protein
Animal Flex....................................... 9 calories, 1g fat
Sesamin (5)....................................... 45 calories
Animal Pak........................................ 16 calories, 1g carbs, 3g protein
Uni-Liver............................................ 196 calories, 44.8g protein
Psyllium Husk................................... 18 calories, 2.9g carbs

Total- 8,393 Calories, 538.5g fat (58%), 166.1g carbs(8%), 714g protein (34%)


Weekend- Saturday
Breakfast
6 Packages of Quaker Weight Control............. 960 calories, 18g fat, 174g carbs, 42g protein
3 TBSP Butter............................................ ... 306 calories, 34.5g fat, 0g carbs, 0g protein
6 slices Eziekiel Bread**........................... 414 calories, 6g fat, 70g carbs, 22g protein
3 TBSP Strawberry Jelly................................. 120 calories, 0g fat, 39g carbs, 0g protein
2 Cups Chocolate Milk.................................. 452 calories, 17g fat, 63g carbs, 17g protein
2 Cups Orange Juice...................................... 244 calories, 1g fat, 61g carbs, 0g protein
2 Cups of chopped Apples.............................. 130 calories, 0g fat, 35g carbs, 0g protein
1 Cup Blueberries..................................... 84 calories, 21g carbs, 1g protein

Total............................................. ................ 2,626 calories, 76.5g fat, 442g carbs, 81g protein

Meal 2
2 Subway Colt Cum Combo............................. 1,640 calories, 68g fat, 188g carbs, 84g protein
Olive Oil............................................... .......... 45 calories, 5g fat, , 0g carbs, 0g protein
Mayo.............................................. ............... 220 calories, 24g fat, 0g carbs, 0g protein
Total............................................. ................. 1,905 calories, 97g fat, 188g carbs, 84g protein

Meal 3
8oz. of Whole Wheat Spaghetti........................ 720 calories, 4g fat, 164g carbs, 28g protein
1 Cup Prego............................................. ...... 160 calories, 6g fat, 26g carbs, 4g protein
3 oz. Shiitake Mushrooms...............................
Total............................................. ................. 682 calories, 9g fat, 137g carbs, 25g protein

Meal 4
2 Cups of Brown Rice....................................... 437 calories, 3g fat, 91g carbs, 9g protein
3 TBSP Butter............................................ ..... 306 calories, 34.5g fat, 0g carbs, 0g protein
1 Cup of Yogurt
Total............................................. .................. 909 calories, 39.5g fat, 131g carbs, 15g protein

Meal 5
Yam***.................................... 486 calories, 0g fat, 111g carbs, 12g protein
1 Cup Minature Marshmellows........................... 159 calories, 0g fat, 41g carbs, 1g protein
3 TBSP Butter............................................ ..... 306 calories, 34.5g fat, 0g carbs, 0g protein
6 TBSP Brown Sugar........................................ 102 caloires, 24g carbs
1 Cup of Baked Beans
2 Cups Canned Pumpkin.................................. 166 calories, 2g fat, 40g carbs, 6g protein

Total- calories- 8,866, 322.8g fat(325), 1,296.5g carbs(56%), 297.4g protein(13%)

Weekend- Sunday
Meal 1
1 cup Serving Whole Wheat pancakes....... 800 calories, 2g fat, 104g carbs, 16g protein
1 Cup Blueberries..................................... 84 calories, 21g carbs, 1g protein
1 Cup Syrup............................................. . 210 calories, 52g carbs
3 Cups of Milk............................................ 146 calories, 24g fat, 36g carbs, 24g protein
3 TBSP Butter............................................ 306 calories, 34.5g fat, 0g carbs, 0g protein
Total............................................. ............. 1,546 calories, 60.5g fat, 213g carbs, 41g protein

Meal 2
1/2 Gallon Borden Dutch Chocolate Milk....... 1,760 calories, 64g fat, 224g carbs, 64g protein

Meal 3
2 Packages Oats........................................ 320 calories, 6g fat, 58g carbs, 14g protein
3 Banannas.......................................... ...... 336 calories, 87g carbs, 3g protein
1 Apple............................................. ......... 126 calories, 33g carbs, 1g protein
10 Strawberries...................................... ..... 90 calories, 20g carbs
2 Oranges
1 Cup of Yogurt
Total............................................. .............. 872 calories, 6g fat, 198g carbs, 18g protein

Meal 4
4 Cups Cheerios......................................... 412 calories, 8g fat, 84g carbs, 12g protein
3 Cups of Milk............................................ 146 calories, 24g fat, 36g carbs, 24g protein
Total............................................. ............. 558 calories, 32g fat, 120g carbs, 36g protein

Meal 5
2 Cups of Brown Rice....................................... 437 calories, 3g fat, 91g carbs, 9g protein
1 Cup of Quinoa............................................ ... 626 calories, 10g fat, 109g carbs, 24g protein
3 TBSP Butter............................................ ..... 306 calories, 34.5g fat, 0g carbs, 0g protein
3oz. Shiitake Mushrooms.................................
1 Cup of Baked Beans......................................
Total............................................. .................. 743 calories, 37.5g fat, 91g carbs, 9g protein*

Meal 6
14 Whole Wheat Buns....................................... 1,960 calories, 35g fat, 350g carbs, 70g protein
7 Slices of Cheese............................................ . 420 calories, 31.5g fat, 7g carbs, 21g protein
7 Slices of Ham & Cheese Loaf........................... 420 calories, 31.5g fat, 7g carbs, 28g protein
4 TBSP Mayonaise......................................... .... 360 calories, 40g fat,
Total............................................. ..................... 3,160 calories, 138g fat, 364g carbs, 119g protein


Total- Calories-10,106, Fat- 401.3g (35%), Carbs- 1,336.8g (51%), protein- 370.2g (14%)

fullback i was just wondering if i do something like this for about three months..how much much weight would i exactly gain and would i gain a bit too much fat from this?..(im about 10 lbs lighter and few inches taller)

[Fullback7]

LOL, @ that 8000 calorie diet. You don't think you will gain fat from that? That's no where near clean. I say if you want a clean bulk without any fat add a extra 600-1000 calories a day. Plus you have no healthy oils like olive oil or flax seed.

Micheal Phelps takes in 6000 a day and he works out 6 hours a day. I would feel like a bloated pig after 8000 calories of that.

I'm also 6'0 230 pounds with 11% bodyfat. I only eat about half that on hard training days.

It's a fat adaption diet. I've gone up to 9,000/day with minimal fat gain, and with positive gains in cholesterol, strength, and stamina.

You really have no idea what the hell you are talking about do you? Have you even heard of the AD before?

Good fats? Almost 2/3 of the diet is "good fats." Saturated fat is not a "bad" fat. Unsat's are almost 60% of the fat consumption in the diet.

I'm sure you do only eat half that because it is harder to gain weight, and or fat on a fat adaption diet. Your diet consits of a large carb intake. Mine is still in a "low carb" phase with the understanding that I am insulin resistant, and stay in a somewhat "near ketosis" state under the same guidelines of fat adaption.

Seriously don't reply to anything if you don't know what you are talking about. You sound like a damn moron.

Micheal Phelps takes in 6000 a day and he works out 6 hours a day. I would feel like a bloated pig after 8000 calories of that.

Again you are retarded. Phelps took in up to 10,000/day OF CARBS EVERYDAY.

lus you have no healthy oils like olive oil or flax seed.

You seriously just need to shut up. You obviously don't even know what an EVOO shot is. That would be (2)... Yes 2 shots of Extra Virgin Olive Oil, that is clearly mentioned in my log. Flax seed is also mentioned in my log as well.

I say if you want a clean bulk without any fat add a extra 600-1000 calories a day.

Excuse me while I take my DCI, and eat 600-1000 calories of sugar, because **** tard up there doesn't know the difference in macs, and can only establish the same tired 40/40/20, and add 500 each week played out routine.

I'm also 6'0 230 pounds with 11% bodyfat. I only eat about half that on hard training days.

Good for you, do you want a ****en cookie? I'm sure everyone's body is exactly the same am I right? So if I followed the same regime as you, we would have the same results?

[Fullback7]

fullback i was just wondering if i do something like this for about three months..how much much weight would i exactly gain and would i gain a bit too much fat from this?..(im about 10 lbs lighter and few inches taller)

You won't gain too much weight. I was eating around the same range with less carbs during the depletion last year, and gained around 5 pounds which were very lean with almost no traces of fat. I was eating 6,000 calories, and almost losing weight each week. I was very fat adapted.

Now I have modified my diet, and uped the carbs in hopes of staying in a fat adapted stage. I may have to adjust the macros somewhat in order to stay within because I am very insulin resistant.

[titdoctor]

You would waste alot of money, walk around like a bloated balloon, stink like sht, put unneeded stress on your digestive system, and workouts will suck because your stomach is always digesting food you don't need. I gain weight very easily, if I want to add mass I don't need to eat a buffet. I add a extra 500-1000 calories everyday or better yet I do one calorie loading day per week where I consume 400 grams of protein.

I see you do have some healthy fats. But, are they balanced correctly? 2:1 3:1 ratio? Omega-6 to Omega-3?

You know nothing about nutrition, there is no reason you need that much food, unless your a HEAVY endurance athlete who burns 4000 calories a day. I thought your advice on exercise was worth reading, but after seeing this.. Now go eat, because that's the only thing you must do all day long.

Oh yea I forgot. A 500 pound box squat is harder than a 500 pound power clean too.

[Fullback7]

You would waste alot of money, walk around like a bloated balloon, stink like sht, put unneeded stress on your digestive system, and workouts will suck because your stomach is always digesting food you don't need. I gain weight very easily, if I want to add mass I don't need to eat a buffet. I add a extra 500-1000 calories everyday or better yet I do one calorie loading day per week where I consume 400 grams of protein.

I see you do have some healthy fats. But, are they balanced correctly? 2:1 3:1 ratio? Omega-6 to Omega-3?

You know nothing about nutrition, there is no reason you need that much food, unless your a HEAVY endurance athlete who burns 4000 calories a day. I thought your advice on exercise was worth reading, but after seeing this.. Now go eat, because that's the only thing you must do all day long.

Oh yea I forgot. A 500 pound box squat is harder than a 500 pound power clean too.

A bloated balloon? Seeing as the entire diet is basically one big diuretic during the week.

ut unneeded stress on your digestive system, and workouts will suck because your stomach is always digesting food you don't need.

Very false. Do you even have a viable non FDA study to backup your ridiculous claims? Do you even know how the digestive system works? Because what you just said basically contradicted your next statements.

I gain weight very easily, if I want to add mass I don't need to eat a buffet.
Um.... OK. I also gain weight very easily. However THIS diet is once again a fat adaption diet, which requires more calories however it decreases the onset increase fat. You still fail to understand this simple little fact. You do understand that 9 calories per gram in comparison to 4g per c & p right? so I'M basically eating a little more than you are in total volume. That's probably the 10,000th contradiction you have made so far.


I add a extra 500-1000 calories everyday or better yet I do one calorie loading day per week where I consume 400 grams of protein.
Sop basically you're saying you do the same tired, less successful regime that you read in a mag, because you have no clue about nutrition.


I see you do have some healthy fats. But, are they balanced correctly? 2:1 3:1 ratio? Omega-6 to Omega-3?

It's actually 1:1 to 1:5; 3-6, not 2:1 or 3:1;6-3, as optimal in your sense. Supplementation is also not fully mentioned in my balance though.

You know nothing about nutrition, there is no reason you need that much food, unless your a HEAVY endurance athlete who burns 4000 calories a day. I thought your advice on exercise was worth reading, but after seeing this.. Now go eat, because that's the only thing you must do all day long.

Sure I don't which is why you don't even know what an EVOO shot is. LOL. You need to seriously read what you are saying. You are making an utter fool of yourself. YOU STILL DON'T UNDERSTAND THAT A FAT ADAPTED DIET REQUIRES MORE CALORIES THAN A CARB SURPLUS DIET. You simply can not grasp this fact. You need to take a basic nutrition class, and simply understand this fact. This is why Atkins,AD, and Keto are higher atypical than a regular cutting diet because you will see a greater expenditure in weight due to the adaption process, and the diuretic effect placed upon.

Also..... My diet is primarily constricted of fat, so in essence I am eating the same volume as you are. Also eating justt the same 6-7 meals a day, in the same amount of time, while eating the same volume means I will be eating all day?

Oh yea I forgot. A 500 pound box squat is harder than a 500 pound power clean too.
What are you talking about? Who ever said either or was harder. The last topic about the subject was the RF demonstrated, and placed upon each in a given example. That's also a contradictory example. The person who cleans 500, would obviously box squat more than 500, that's an invalid example. The debate was the F in comparison to the total output of the two given lifts, and with the time, and output they can both been mirrored, and replicated in comparison of each other.

DO you need 1,000+ examples of people that have gone under the same diet? I would gladly show you were. Over 2,000 documented studies can also be provided if need be. So if "I' don't know anything about nutrition, then I guess the thousands of proven studies, and examples are also on the back end, and have no clue.

I usually don't like quoting others,. but one of the most famous nutritionist in the country needs to be cited here.

Decreasing Bodyfat Without Sacrificing Lean Mass: Unlike the high carb diet, when you
gain weight on the Anabolic Diet much less of it is bodyfat and much more of it is muscle.
We?ve found that, far from what you?ve been led to believe, eating fat doesn?t lead to getting
BENEFITS OF THE ANABOLIC DIET 9
fat. In fact, high dietary fat is instrumental in increasing lipolysis or the breakdown of fat1 and
the resulting loss of bodyfat. We?ve also found that the bodybuilder will maintain more lean
body mass during the cutting phase of a diet.
On the high carb diet, if you exercise correctly and do everything else right, you?ll find that
when you lose weight, about 60 percent of it is fat and 40 percent muscle. You may get ripped,
but you?re much smaller than you could be. On the high fat diet, we?ve found those percentages
go way down to 90 percent fat and 10 percent muscle, and that?s a real boon for the bodybuilder
who wants to maintain muscle as he cuts down. With the high fat diet, you get down to the weight
you want but find yourself maintaining a lot more lean body mass. You?re bigger and stronger.
Take two athletes, one on the high carb diet and one on the Anabolic Diet, have them gain
10 pounds, and you?ll find the one on the Anabolic Diet gaining the larger percentage of muscle.
Likewise, when you lose weight, the athlete on the Anabolic Diet will lose far less muscle than
the athlete sold on high carbs. Which diet would you rather be on?
Feeling Stronger While Losing Bodyfat: This stands to reason. Strength is proportional to muscle
mass. When you?re on the high carb diet, sacrificing lean mass to get cut, you?re obviously going
to feel weaker. Because the Anabolic Diet cycles in a carb loading phase every week to stimulate
insulin production and trigger growth, you also don?t find yourself getting into the psychological
doldrums you get following one diet all the way through each week. There?s a variety in your diet,
and this will aid you in being more energetic and committed than you?d be on the high carb diet.
Maximizing The Effects of Endogenous Anabolic Hormones: This diet maximizes the serum levels
of testosterone, growth hormone and insulin to promote growth. It basically conditions your
hormonal system to create an endogenous (natural) anabolic (growth producing) environment.
It maximizes the effect of these 3 anabolic hormones 24 hours a day because, contrary to popular
belief, you don?t only build muscle after a workout but during a workout as well.
This isn?t easy. Many hormones are reactive to others. For instance, as insulin goes up, growth
hormone may decrease. If insulin decreases, growth hormone will increase. The two substances
generally don?t work together, but they can. If you can increase both substances, you?ll get a
better anabolic effect than with an increase in one substance alone.
Later we?ll provide some supplements that you can use with the Anabolic Diet that will help
in increasing insulin, testosterone and growth hormone as needed. You?ll find 2 of our formulas
to be targeted for use before, during and immediately after your workouts. This is especially
important because of the decrease in serum testosterone and growth hormone that can occur
during and after a workout.
At the cellular level in the body, you need the anabolic hormones elevated so they?ll drive amino
acids into the cell for protein formation. That?s how you get growth. The Anabolic Diet, the weekly
cycling it incorporates, and supplements will work to do this before, during and after your workout.
Increase In Strength: People on the Anabolic Diet often find that, as they?re losing weight and
bodyfat, strength increases. Most bodybuilders find this amazing. They know that when they
lose weight, they?re also losing muscle and strength. But with the Anabolic Diet, they?re losing
10 CHAPTER 1
far less muscle and that, in combination with the fact that their body is working in an anabolic
environment, makes them feel stronger. They can?t believe it as they watch the fat melt away
while their strength increases at the same time.
Decrease In Catabolic Activity In The Body: The Anabolic Diet results in lower levels of cortisol,
a hormone secreted by the adrenal glands that breaks down muscle (catabolism) and uses it for
energy. The supplements we?ll be recommending for use with the diet will also decrease muscle
breakdown during and after the workout, while increasing insulin and growth hormone levels
at critical times to promote an anabolic effect. Put simply, you?ll be breaking down less muscle
while adding more.
PHYSICAL BENEFITS OF THE ANABOLIC DIET

[Fullback7]

And here are sources sources if you need them, now prove them wrong.

1. Harris M. Our Kind (New York: Harper & Row, 1989.

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100 THE ANABOLIC DIET
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[Fullback7]

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102 THE ANABOLIC DIET
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[Derk4397]

Damn Fullback, good info. Repped.

[yoplay]

Weekend- Saturday
Breakfast
6 Packages of Quaker Weight Control............. 960 calories, 18g fat, 174g carbs, 42g protein
3 TBSP Butter............................................ ... 306 calories, 34.5g fat, 0g carbs, 0g protein
6 slices Eziekiel Bread**........................... 414 calories, 6g fat, 70g carbs, 22g protein
3 TBSP Strawberry Jelly................................. 120 calories, 0g fat, 39g carbs, 0g protein
2 Cups Chocolate Milk.................................. 452 calories, 17g fat, 63g carbs, 17g protein
2 Cups Orange Juice...................................... 244 calories, 1g fat, 61g carbs, 0g protein
2 Cups of chopped Apples.............................. 130 calories, 0g fat, 35g carbs, 0g protein
1 Cup Blueberries..................................... 84 calories, 21g carbs, 1g protein

Total............................................. ................ 2,626 calories, 76.5g fat, 442g carbs, 81g protein

Meal 2
2 Subway Colt Cum Combo............................. 1,640 calories, 68g fat, 188g carbs, 84g protein
Olive Oil............................................... .......... 45 calories, 5g fat, , 0g carbs, 0g protein
Mayo.............................................. ............... 220 calories, 24g fat, 0g carbs, 0g protein
Total............................................. ................. 1,905 calories, 97g fat, 188g carbs, 84g protein

Sounds very delightful. JK brah, jsut wondering what you were thinking when you made that typo. lulz

[gmenfan40]

Fullback knows what he's talking about, and on that diet you have to eat a lot more calories to gain weight compared to the average diet. I was on it last year on a cut, but to bulk on it it's too expensive for me. I think that's the only con of the diet, but overall it's a very good diet. You actually don't feel bloated at all and actually feel better than eating a diet based around carbs. It also gives you more stamina, strength, energy, etc.

Also fullback on a diet based on carbs what number range is it to bulk? I tried looking in your threads and i found two answers and i'm not sure.

[Fullback7]

Sounds very delightful. JK brah, jsut wondering what you were thinking when you made that typo. lulz

It's not a typo .

I think I was trying to type combo twice.. I don't know. The diet was listed in my notes. My notes look like ****, and you will probably find all kinds of sexual references for some random reasons.

Now if fit day has it listed as cum, then I might have to say what tha ****.

[Fullback7]

Fullback knows what he's talking about, and on that diet you have to eat a lot more calories to gain weight compared to the average diet. I was on it last year on a cut, but to bulk on it it's too expensive for me. I think that's the only con of the diet, but overall it's a very good diet. You actually don't feel bloated at all and actually feel better than eating a diet based around carbs. It also gives you more stamina, strength, energy, etc.

Also fullback on a diet based on carbs what number range is it to bulk? I tried looking in your threads and i found two answers and i'm not sure.

It is very expensive to eat like this. It does have some cheaper advantages such as Lean beef is sometimes 2x more expensive than fatty meats. However for the most part it can be expensive, and if you don't have the funds then you need to find alternatives . It is a great diet though. I have worked with a few people on the side who are able to get on the AD to help them get their lifestyle in shape, and they love the diet because of it's ease. I had my dad on the diet, but even though his cholesterol significantly improved when he went for his monthly check ups, he was a diabetic and he couldn't handle the near ketosis and he couldn't stay fat adapted on higher carb intakes.

I have a strong belief that a person does not need a high range of carbs during a bulk (>250g). I have however come to the consensus that one does need carbs that are properly timed however. For me ideally it's right around 200g to a peak of 300g. I don't know if you were asking for calories, or for total carb intake. For calories, I would always start at 2,000 over your resting metabolic rate. The 100 or 500 over starting gauge is ridiculous because we already know that an athlete is going to expend at least 1,000 a day over resting. Now with a traditional bulk you don't need more than 500-1,000 over your total expenditure. The difficulty is trying to find this sweet spot, however you will most likely need to rotate it due to adaption of the body.

[The_LB_43]

jesus ****...just eat clean and have fun...

[titdoctor]

No one needs that much protein or fat. It is unhealthy. What is the advantage of becoming insulin resistant?

[titdoctor]

I would really like to see where this diet goes. You got a low body fat right? Six pack? That crap you posted is far from the truth. I have lost bodyfat and gained strength during a high carb, moderate protein, and moderate fat diet.

[gmenfan40]

I would really like to see where this diet goes. You got a low body fat right? Six pack? That crap you posted is far from the truth. I have lost bodyfat and gained strength during a high carb, moderate protein, and moderate fat diet.

Please just STFU.

[BEhave]

I play full back. But this is my cutting diet for strength comps, switch the carbs and protein around, and it should work well for you as a bulking diet. I don't know how much cardio and speed training you do, but you should definitely continue it through your bulk, it will help to keep the gains lean..

This is the diet I created. Just switch around the carbs and protein, and maybe subtract 200-300 calories.

Meal 1 75g protein, 60carbs
Meal 2 75g protein, 60 carbs
Meal 3 75gprotein, 60carbs
Meal 4 75g protein, 60carbs
Meal 5 75g protein, 60 carbs
Postworkout 60g waxymaize 60g whey protein
+ 1 65g whey shake during the day

All meet requirements for protein or carb servings:
PROTEIN:
11-12oz chicken
13oz tilapia
10-11oz ground turkey
10oz tuna
13oz shrimp
16oz egg whites (this is 50g protein)
1 meal may occasionally be substituted for a meal replacement shake of (3oz dry oats, 75g whey protein, water, 20 raw almonds)


CARBS:
9-10oz rice
10oz sweet potato
3oz dry oats
9oz banana

FATS:
Fats 60-80g per day
1 tbsp olive oil= 13.5g fat
1 tbsp UDOS's oil
advice for fats- put 1 tbsp olive oil/UDOS's oil on each carb serving = 68g fat

VEGGIES: 3 cups of broccoli/greenbeans/asparagus per day


LMK if you need help w/ anything.

You play football? Damn wouldn't want to be on the receiving end on one of your tackles

[Fullback7]

No one needs that much protein or fat. It is unhealthy. What is the advantage of becoming insulin resistant?

All you are doing is posting your own thoughts without any scientific proof, nor nay studies what so ever. If you must know however.....


First off prove that it is unhealthy to have too much fats when 1,000's of studies I can provide you from such credited universities such as Harvard, JH, Baylor, Rice, etc. have shown that excess fat will not cause detrimental effects ton the body, and in fact HAS SHOWN to INCREASE good cholesterol. Stop relying on bro science, bro.

As far as the protein my stores need to be lower at around the 9'2 on the weekends, during the week I am having a surplus of protein, and hold stores over the weekend, kind of the same way as glucose.

Advantage of insulin resistant??? Dude, It's a genetic factor. It has nothing to do with BECOMING insulin resistant. Can you become taller?

[Fullback7]

I would really like to see where this diet goes. You got a low body fat right? Six pack? That crap you posted is far from the truth. I have lost bodyfat and gained strength during a high carb, moderate protein, and moderate fat diet.

First off what would a six pack in a sense, have to do with playing football??

That crap you posted is far from the truth.
You still lack the reliable resources to prove it's crap, and by all means spare me the soccer mom, and FDA "THOUGHTS" that you do find on detrimental causes of sats.

NO ONE AT ALL SAID YOU COULDN'T LOSE FAT WITH A HIGH CARB DIET. The study demonstrates the Quality of weight loss in comparison to the ratio of lean mass maintained. The studies don't lie, and you obviously didn't read one of them, or you would have understood what it was talking about. The studies talk about the preservation of lean mass , and the loss of in comparison to the atypical high carb diet.

As far as my BF, it can down to the low teens with an excess of 6,000+ up to 9,000, however me being insulin sensitive (genetic factor), the near ketosis prevented me from dropping too much weight however my LM was the same so, and actually increasing slightly I was dropping too much fat, and didn't offset this with extra jumps.

I've already gone through a bulk before, and as well went through a log, and had to really adjust to fit my genetic factors into play.

[titdoctor]

Look man half of the sht you eat have no nutritional value to them. Do you not know the dangers of excess grain consumption? How grains actually block the uptake of zinc and magneisum. I mean come on 14 whole wheat buns.. lol

You need to do some looking up on how grains are not even meant for the human body.

I looked into the anabolic diet and yours just looks like a modified version with a bunch of worthless junk added in. All I'm saying is half that sht does not help, and has no place in a athlete's body.

My diet (My diet modified day-day, week-week, season-season depending on what my training goals are)

Breakfast

Fresh Vegetables juice containing 4-5 different kinds of vegetables.
Kale, Spinach, Parsely, Cabbage, cauliflower, brocolli, carrots, asparagus, chard, leeks (ew) and many more
3 raw eggs (5 if bulking)

Meal 2

8oz buffalo steeak
flax or olive oil
3 cups of raw vegetables
small sweet potato or 1/2 oatmeal

Meal 3. preworkout

BSN-true mass

Meal 4. post workout BSN true mass

Meal 5. 45-1 hour after workout

2 tins of sardines
2 cups of vegetables
oatmeal or sweet potato depending on a cut or bulk

Meal 6: 2 hour after workout
on whey MRP

Meal 7: 8oz salmon or steak with steamed veggies and olive oil.

[Fullback7]

Look man half of the sht you eat have no nutritional value to them. Do you not know the dangers of excess grain consumption? How grains actually block the uptake of zinc and magneisum. I mean come on 14 whole wheat buns.. lol

You need to do some looking up on how grains are not even meant for the human body.

I looked into the anabolic diet and yours just looks like a modified version with a bunch of worthless junk added in. All I'm saying is half that sht does not help, and has no place in a athlete's body.

My diet (My diet modified day-day, week-week, season-season depending on what my training goals are)

Breakfast

Fresh Vegetables juice containing 4-5 different kinds of vegetables.
Kale, Spinach, Parsely, Cabbage, cauliflower, brocolli, carrots, asparagus, chard, leeks (ew) and many more
3 raw eggs (5 if bulking)

Meal 2

8oz buffalo steeak
flax or olive oil
3 cups of raw vegetables
small sweet potato or 1/2 oatmeal

Meal 3. preworkout

BSN-true mass

Meal 4. post workout BSN true mass

Meal 5. 45-1 hour after workout

2 tins of sardines
2 cups of vegetables
oatmeal or sweet potato depending on a cut or bulk

Meal 6: 2 hour after workout
on whey MRP

Meal 7: 8oz salmon or steak with steamed veggies and olive oil.

Once again no scientific study to back your claims up. How am I having an excess of grain consumption when I am avg. around the same amount as many main stream athletes with 450g/day. I mean an avid nutritionist such as yourself would realize that the basis of one day-two days does not constitute the overall advantages or consequences of one digestion phase.

No nutritional value? I guess that's why the entire diet is over the RDA in each on both phases.

Excessive grain consumption?

You need to do some looking up on how grains are not even meant for the human body.
LOL.... OK, No **** sherlock. The diet isn't based around carbs, and yes I know the old tale that you could be stranded on an island for 2 weeks with either protein or sugar... you would die with only sugar, blah, blah, blah... Extremely basic information. HOWEVER..... This diet is not based on carbohydrates, it is a near KETOSIS diet in a sense, and therefore requires a lack of carbs in order to become fat adapted. If you would have lowered your pride and admitted tot he fact that you are WRONG, you would have understood this long ago. Energy can be produced through numerous sources besides the digestion of carbs, and uptake of glucose transponders. Don't know why you would even mention this to me. Would you like to go to the Keto board, and say the same thing..LOL.

How grains actually block the uptake of zinc and magneisum. I mean come on 14 whole wheat buns.. lol
LOL.... OK so with such an excess as I am taking they are blocking the full uptake, and you are basically disallowing the whole discretion process? LOL, you may be on to something here. What the most prolific's have thought for years is now wrong, because of your retarded statement.

I looked into the anabolic diet and yours just looks like a modified version with a bunch of worthless junk added in. All I'm saying is half that sht does not help, and has no place in a athlete's body.
Tell that to the countless BB's, endurance athletes, and PL's that have gone on the diet..... Guess it was worthless.






OK..... To cease anymore of this rambling that you are doing. I want you to prove to me that the AD is false, and that the BT's of THOUSANDS of ATHLETES that have been on this diet are wrong. What is your claim to their proficient effects? Just a placebo?? LOL, the fact of the matter is you can not come up with any reliable studies for the ridiculous junk that you have been posting. You have no scientific backing, hell you don't even have any pictures, nor credentials of your own self... Although it wouldn't matter significantly. All you are doing is posting soccer mom diets. Where did you pick this up from your local BB magazine? Please at least name the number of hours you have spent inside a lab, a classroom, field studies, etc. to demonstrate your personal attributes to these claims you have begun to represent. That is all I ask.

All I am asking for is one single shred of non biased research against the AD, which has been published in the mainstream for over 10 years now. I also want you to cut down BodyO, Atkins, Keto's, etc.. That also use a similar criteria of this. The simple fact is you can't. So either back up your claims, or shut the hell up. Because judging by your immature SN, your resources, and knowledge are also on the same value level as the SN that perceives you.


*Side note. By all of the soccer mom information you post, I'm surprised you aren't freaking out about mercury poisoning in your fish consumption. Maybe you actual looked at a scientific study on that one, because they didn't deliver your magazine, or the Yahoo nutrition function was shut down for the day.

***Another Side note. I would be glad to post my BT results B&F, and daily updates when the diet begins in 3 weeks. Would you like a first hand demonstration in the field? Because from your soccer mom information this diet is due for utter failure.

[titdoctor]

Anabolic diet makes some sense, your diet does not. They have no carbs during the weekdays and load up on weekends. Your diet is not a anabolic diet, it's just a load of garbage.

You have so many worthless estrogen producing foods.

[titdoctor]

I want to know the athletes who eat 14 whole wheat buns and cheese loaf in one sitting.

you can have something great like rare organic calf's liver and onions.