OFF DAY nutrition ?'s ... reps

[get.CAPITAL]

i've searched all around the site, and maybe i'm blind, but i can't find what a typical "off day" diet should look like for someone doing a clean bulk.

i just got off a short stint of cutting - and wanna get back to bulking. the last time i was trying to mass - i ate terribley due to some ignorance and low dedication on my part. so i dont wanna do that same sh!t this time around. i'm around 205 - and i know i could stand to cut down quite a bit still - but i only cut for a bit in order to lose some of the fat a put on due to my lack of know-how. my goal, at least for the moment, is still massing up.

how much protein should i consume? on my ON days i'm shoveling down like 300g or more.

any little "tid-bits" of info are appreciated - but i'm really looking for a real life example.

... and one off the wall question - how do i get my veins looking like water hoses? does it have to due with bodyaft % ?

[stormshadow13]

Originally Posted by get.CAPITAL

i've searched all around the site, and maybe i'm blind, but i can't find what a typical "off day" diet should look like for someone doing a clean bulk.

i just got off a short stint of cutting - and wanna get back to bulking. the last time i was trying to mass - i ate terribley due to some ignorance and low dedication on my part. so i dont wanna do that same sh!t this time around. i'm around 205 - and i know i could stand to cut down quite a bit still - but i only cut for a bit in order to lose some of the fat a put on due to my lack of know-how. my goal, at least for the moment, is still massing up.

how much protein should i consume? on my ON days i'm shoveling down like 300g or more.

any little "tid-bits" of info are appreciated - but i'm really looking for a real life example.

... and one off the wall question - how do i get my veins looking like water hoses? does it have to due with bodyaft % ?

I just eat at maintenance levels on my off days. Make sure you keep your protein high to avoid going into catabolic state. Just avoid going into calorie surplus if you want to stay the course of a clean bulk. Good luck.

[|ceman]

Originally Posted by get.CAPITAL

i've searched all around the site, and maybe i'm blind, but i can't find what a typical "off day" diet should look like for someone doing a clean bulk.

i just got off a short stint of cutting - and wanna get back to bulking. the last time i was trying to mass - i ate terribley due to some ignorance and low dedication on my part. so i dont wanna do that same sh!t this time around. i'm around 205 - and i know i could stand to cut down quite a bit still - but i only cut for a bit in order to lose some of the fat a put on due to my lack of know-how. my goal, at least for the moment, is still massing up.

how much protein should i consume? on my ON days i'm shoveling down like 300g or more.

any little "tid-bits" of info are appreciated - but i'm really looking for a real life example.

... and one off the wall question - how do i get my veins looking like water hoses? does it have to due with bodyaft % ?

Keep your protein the same on both lifting and off days. Its your carbs that are lowered on off days (as you need less glycogen energy on off days). The exact amount is dependent on how "carb sensitive" you are and how quickly you put on fat. Measure your progress weekly with a scale and calipers (or other reliable body fat % device).

If your weight goes up (or stays the same) and BF goes down, then you have added muscle and lost fat

If your weight goes up (or stays the same) and BF goes up, then you have added more fat than muscle

If your weight goes up and BF stays the same, then you have added fat and muscle to the same percentage you already had

If your weight goes down and BF goes down, then you are cutting and not bulking


Also, getting veins to show more prominently is a matter of lower bodyfat (and some genetics, but mostly bodyfat).

[jon4127]

Originally Posted by little_dan

Keep your protein the same on both lifting and off days. Its your carbs that are lowered on off days (as you need less glycogen energy on off days). The exact amount is dependent on how "carb sensitive" you are and how quickly you put on fat. Measure your progress weekly with a scale and calipers (or other reliable body fat % device).

If your weight goes up (or stays the same) and BF goes down, then you have added muscle and lost fat

If your weight goes up (or stays the same) and BF goes up, then you have added more fat than muscle

If your weight goes up and BF stays the same, then you have added fat and muscle to the same percentage you already had

If your weight goes down and BF goes down, then you are cutting and not bulking


Also, getting veins to show more prominently is a matter of lower bodyfat (and some genetics, but mostly bodyfat).

thanks bro! i was actually wondering how this worked as well. so total calories is dropped by dropping carbs. i would assume only 200-300 a day?

[|ceman]

Originally Posted by jon4127

thanks bro! i was actually wondering how this worked as well. so total calories is dropped by dropping carbs. i would assume only 200-300 a day?

Actual amount varies depending on how many calories you are starting with and how your body is responding. As with cutting, you need to journal your progress to see what works and what doesn't.

[get.CAPITAL]

Originally Posted by stormshadow13

I just eat at maintenance levels on my off days. Make sure you keep your protein high to avoid going into catabolic state. Just avoid going into calorie surplus if you want to stay the course of a clean bulk. Good luck.

yeah thats what i'm trying to put my finger on ... "maintenance level." i'm assuming i should keep eating as many meals as i can to keep my metabolism up. the unfortunate sh!t is that i work 12 hours a day - seven days a week ... and working in Afghanistan means i dont have a kitchen of my own. the dining facility is only open for "3 squares" so i usually end up jackin some fruit and trying to use protein shakes as MRPs.

i'm just glad bodybuilding.com serves APO addresses - and quickly! cuz i fly thru those ten pound bags at dizzying paces. - thanks man, repped.

[get.CAPITAL]

Originally Posted by little_dan

Keep your protein the same on both lifting and off days. Its your carbs that are lowered on off days (as you need less glycogen energy on off days). The exact amount is dependent on how "carb sensitive" you are and how quickly you put on fat. Measure your progress weekly with a scale and calipers (or other reliable body fat % device).

If your weight goes up (or stays the same) and BF goes down, then you have added muscle and lost fat

If your weight goes up (or stays the same) and BF goes up, then you have added more fat than muscle

If your weight goes up and BF stays the same, then you have added fat and muscle to the same percentage you already had

If your weight goes down and BF goes down, then you are cutting and not bulking


Also, getting veins to show more prominently is a matter of lower bodyfat (and some genetics, but mostly bodyfat).

Man you fukn rock! Thanks for this reply! That was really a big part of the mystery for me - trying to figure out the protein - you know you hear all that ish about it turning directly to fat if you dont go burn it up ... so i would kinda half-a$s my protein intake not knowing I was sabotaging myself. So yeah thanks - repped!

[P-slim]

good forumn dawg - i had the same questions

[1quick1]

It should be almost the same with maybe a couple hundred less calories and practicing good carb timing.

[get.CAPITAL]

Originally Posted by 1quick1

It should be almost the same with maybe a couple hundred less calories and practicing good carb timing.

ok cool - so protien will be staying the same. i'm actually gonna switch up to a cutting regime now though, cuz i there just isnt proper food being served in the dining facility out here. so i my portions are too low at the moment. i dont think its possible for me to mass up with just having protien. maybe i could do it if i had an MRP like muscle milk - whadaya think?

that ****s so expensive though - anyone know of an equally good tasting MRP for like half the price? cuz i'm seriously gonne be drinking about five double scooped shakes a day just to get what i need.

=repped=

[|ceman]

Originally Posted by get.CAPITAL

ok cool - so protien will be staying the same. i'm actually gonna switch up to a cutting regime now though, cuz i there just isnt proper food being served in the dining facility out here. so i my portions are too low at the moment. i dont think its possible for me to mass up with just having protien. maybe i could do it if i had an MRP like muscle milk - whadaya think?

that ****s so expensive though - anyone know of an equally good tasting MRP for like half the price? cuz i'm seriously gonne be drinking about five double scooped shakes a day just to get what i need.

=repped=

Make your own - mix equal portions whey and casein protein and take with some natural PB. Fast & slow digesting proteins and healthy fats!

[roxy42277]

i keep everything the same on my off days.

[1quick1]

Originally Posted by get.CAPITAL

ok cool - so protien will be staying the same. i'm actually gonna switch up to a cutting regime now though, cuz i there just isnt proper food being served in the dining facility out here. so i my portions are too low at the moment. i dont think its possible for me to mass up with just having protien. maybe i could do it if i had an MRP like muscle milk - whadaya think?

that ****s so expensive though - anyone know of an equally good tasting MRP for like half the price? cuz i'm seriously gonne be drinking about five double scooped shakes a day just to get what i need.

=repped=

Step 1:
Buy a coffee grinder. They are cheap and you can buy them almost anywhere. I bought one at Target but anyplace like Walmart will have them. Here's an example:

http://www.target.com/gp/detail.html...sin=B000BRLXUI

Step 2:
Go to this website and use the store locator to find a retailer close to you to purchase this product. This stuff is gold. 560 calories per cup and the store by my house sells it for .99 cents a pound!

https://www.bobsredmill.com/

Look at the nutritional value on this stuff:

Nutritional Information for
Steel Cut Oats
Serving Size 1/4 cup(40g)
Servings Per Container 17.00
Calories 140.00
Calories from Fat 25.00
Total Fat 2.50g
Saturated Fat 0.50g
Trans Fat 0.00g
Cholesterol 0.00mg
Sodium 0.00mg
Total Carbohydrate 27.00g
Dietary Fiber 4.00g
Sugars 0.00g
Protein 6.00g
Ingredients whole grain oats

Step 3:
Grind oats up with coffee grinder and throw them in your favorite shake. If they oats are took thick in your shake just add more milk/water. I strongly recommend 8oz of liquid to every 1/4 cup of oats. Obviously you will need more milk/water if you add more ingredients like peanut butter or fruit.

EVERY day I have serveral of the following shakes.

cheap, quick, easy to prepare

16oz ice cold skim milk
1/2 cup ground steel cut oats
1 scoop of ON whey (chocolate)

571 calories
77 grams of carbs
53 grams of protein
7 grams of fat.

Obviously you can experiment with whatever you want to throw in there. Any fruits, peanut butter, etc etc. work perfectly. I like this because it takes me about 1 minute to make. Here's a couple other recipes you could try.

Hard gainer shake

20oz skim milk
1/2 cup steel cut oats
2 tbsp natural peanut butter
1 large banana
1 scoop of whey

899 calories
110 grams of carbs
63 grams of protein
23 grams of fat

Tips:
- constantly shake these up in a shaker cup because the oats will settle at the bottom for quickly.
- always drink ice cold!
- if you can not find steel cut oats, old fashioned rolled oats will work. Just don't get any that are "quick" or have sugar. Rolled oats are good just not as calorie dense as the steel cut oats.

[eyesonly]

Originally Posted by roxy42277

i keep everything the same on my off days.

Ditto. I keep my calories the same, minus pre and post workout shakes. During a cut I might eat a little less carbs, but during maintenance or a bulk I don't change it at all, especially the day after heavy lifting. I'm going to use those carbs to rebuild!