Gaining 26lbs in 2 month(post comp)

[k3lv1n2]

Hello,
I am asking for your opinions, because I have gained A lot of weight after my competition 2 december 2012.
http://forum.bodybuilding.com/showth...hp?t=151288393 check it.

Only two months later I gained 26lbs.
I kept my diet clean, and I didn't dirty bulk.
I am bulking tough, so it's normal to gain some fat.
I gained a lot of Fluid





My current diet(for stats look<---)
meal #1: 4 egg whites+protein powder
80 gram full wheat muesli
250ml semi skimmed mild
meal #2 4 slices of full wheat bread with roast beef
meal #3 80gram of brown rice
200-250gram of chick breast
meal #4 70 grams oatmeal
meal #5 whatever mom's cooks(mostly potatoes, beef/lean pork/chicken, vegetables
meal #6 protein shake+ low fat cottage cheese
fat(g) carbs(g) Proteins(g) KCal
76,35 334,00 293,26 3233

should I keep it or alter it?

[0kz]

you just gave us a lot of foods names and no real information about calories or macros
it also seems you missunderstood the terms "dirty" or "clean" bulk.

[k3lv1n2]

you just gave us a lot of foods names and no real information about calories or macros
it also seems you missunderstood the terms "dirty" or "clean" bulk.

I added the nutritional values to0.. dirty bulking is eating whatever you can get your hands on....and clean bulk is keep it clean only the good stuff?

[0kz]

just a sec dirty bulking is eating whatever you can get your hands on....and clean bulk is keep it clean only the good stuff?

is not about the names of the foods, I guess you also believe in good and bad fooods?
a clean bulk is when you keep your surplus 10-20% over you're TDEE, a dirty bulk is when you go well over the 20%.
you need to read the stickies http://forum.bodybuilding.com/showth...hp?t=121703981

[nicklyne]

is not about the names of the foods, I guess you also believe in good and bad fooods?
a clean bulk is when you keep your surplus 10-20% over you're TDEE, a dirty bulk is when you go well over the 20%.
you need to read the stickies http://forum.bodybuilding.com/showth...hp?t=121703981

this x1000000

[k3lv1n2]

is not about the names of the foods, I guess you also believe in good and bad fooods?
a clean bulk is when you keep your surplus 10-20% over you're TDEE, a dirty bulk is when you go well over the 20%.
you need to read the stickies http://forum.bodybuilding.com/showth...hp?t=121703981

Oke, thank you... but should I lower my food intake...well bad and good food.
You see I think when you eat too much of anything it's the same. If I eat too much chicken I am going to get fat.
If I eat pizza a also gonna get fat. It's about the nutritional value of the foods you eat.
Only you have to eat a lot less pizza to get to you recommended daily value. Then when you eat "clean" food. Low in fat.
I know that. But the reason why I posted it is do you think I am to high on my nutrition intake.
I calculated it al out before I even started. I used the calculator page to get all of my macro's calculated.
And I used that...but every body reacts diffrent especially after a competetion when your body is used to very low carb diets.

[godsamurai]

how much body fat did u gain after gaining 26pds?

[0kz]

did you reverse diet or just jumped into a huge surplus?
anyways you should know the answer, if you are gaining too fast you need to lower your surplus.
damn 26 lbs is a looot in 2 months even if part of it is water

[k3lv1n2]

did you reverse diet or just jumped into a huge surplus?
anyways you should know the answer, if you are gaining too fast you need to lower your surplus.
damn 26 lbs is a looot in 2 months even if part of it is water

I didn't do reverse diet, because I read an article your muscles work like sponges after low-carb diets, they absorb a lot of what you eat.
And I didn't have a huge surplus, 2890kcal I got recommended so i upped it a bit. I don't bother being a little bit more fat during the winter, But i don't wanna end up like jason genova. So should I alter my calorie intake to <3000kcal

[tzalma1]

i think you know the answer to your question, if you have put on that much weight in that little time you definitely need to lower the cals. i think you missed the boat on your calcs somewhere. im 175 and just started my bulk at 2650 cals.

[k3lv1n2]

i think you know the answer to your question, if you have put on that much weight in that little time you definitely need to lower the cals. i think you missed the boat on your calcs somewhere. im 175 and just started my bulk at 2650 cals.

Thanks I used this http://www.bodybuilding.com/fun/macronutcal.htm and because I was bulking I have added about 500kcal. But you're right I suppose, I should lower them.

[lunchboy]

Coming off of a contest diet you need to reverse diet. You don't jump straight into a bulk if you're worried about gaining too quickly.

[k3lv1n2]

Coming off of a contest diet you need to reverse diet. You don't jump straight into a bulk if you're worried about gaining too quickly.

little bit late for that...I am going to lower my calls and upper my cardio. Just to get rid of the fluids and fat.

[AlwaysTryin]

You've gained a lot of water weight and fat. Should have reverse dieted..

Bit late to fix it now but. You can reduce calories to limit further increases but it won't rectify it

[0kz]

^
this, you need to decide if cut again or bulk. just remember to reverse diet next time and keep your calories/macros and weight under control so you'll make sure not to be gaining too fast.

[nicklyne]

You have a great physique, there is no doubt about that! So lets not underestimate that.... But take all that advice up their ^^^ And become again... 100% times better looking then ordinary folk!

Well done and good luck bro! repped!!!

[Manc33]

What about drinks? When I have a cuppa tea I have a pint and its got 1/3 of a pint of milk in and 4 sugars.

Thats 87 cals of milk and 20 cals of sugar = 107 cals.

I know for a fact I have at least 4 of those a day, a lot of times I have 6.

So thats well over 500 cals from JUST cups of tea!

[k3lv1n2]

What about drinks? When I have a cuppa tea I have a pint and its got 1/3 of a pint of milk in and 4 sugars.

Thats 87 cals of milk and 20 cals of sugar = 107 cals.

I know for a fact I have at least 4 of those a day, a lot of times I have 6.

So thats well over 500 cals from JUST cups of tea!

Only water, accept the milk in my shake at evening

You have a great physique, there is no doubt about that! So lets not underestimate that.... But take all that advice up their ^^^ And become again... 100% times better looking then ordinary folk!

Well done and good luck bro! repped!!!

thanks
this, you need to decide if cut again or bulk. just remember to reverse diet next time and keep your calories/macros and weight under control so you'll make sure not to be gaining too fast.
You're absolutly right


I am going to cut on my cals a bit, so I am calculating my nutrional values again.
I going to cut about 500kcal to 2700-2800kcal a day.
Don't forget I gained fat and fluid, but also a lot of muscle, underneath it.
My arms have grown, my legs....looking like this in the winter is no shame. It is still beneath bf% of ordinary people.
But when you are used to having a sixpack for 2 months...you're kinda shocked when you step on the scale again.
Creatine monohydrate can also contribute to a lot of the fluid I gained.
I think I will cut these cals down, hoping to maintain this....or gaining a little less.
If that won't work a gonna do a minicut...back to low carb for two weeks..that should cut a lot of the fat and fluid.
Thanks all for giving me advice!

To remember my peak condition...last summer:S





Total day
Fat(g) Carbs(g) Fibre(g) protein(g) KCal
43,49 272,01 27,9 242,46 2500


Breakfast 19,22 76,63 16,1 55,13 741
Crusli Volvezel 15,00 56,00 16,0 10,00 435
eggwhites(4 ) 0,22 0,96 - 14,39 69
milk(skimmed) 2,50 12,87 8,69 108
sportivo(drink) 0,50 21,50 0,5 1,00 95
whey (scoop) 1,40 2,50 - 21,85 110


12.00a.m(meal2) 18,44 90,60 3,0 68,50 821
chickenbreast (200 g) 15,44 - - 59,10 390
brown rice(80grams) 2,00 61,60 2,0 6,40 296

15.00 am(meal 3) 2,37 29,00 1,0 45,60 329
ricecracker(5 pieces) 1,00 29,00 1,0 3,00 135
tuna 1,37 - - 42,60 194


Diner 1,81 93,03 8,8 32,13 509
potatoes cooked (3 ) 0,41 82,13 7,3 7,63 355
beef (200grams) 1,00 0,90 - 20,00 94
vegetables (1 portie) 0,40 10,00 1,5 4,50 60
Item Toevoegen

Meal 5 4,02 11,75 - 86,70 429
cottagecheese(250grams)1,25 9,25 - 22,25 125

whey (1scoop) 1,40 2,50 - 21,85 110