first attempt at a clean bulk, i'm about 2 months in. I did a keto diet for about 2 months of the summer to attempt to get a 6 pack got pretty close but then summer was over and decided i want to try to gain some mass. I looked in the mirror the other day and got a little freaked since i used to be a chubby dude and I dont want to go back to it. so here are pics of me at the end of my keto and currently.
Right before i started clean bulk: phone pics 018.jpg
Currently: phone pics 282.jpg
I know i'm supposed to be a little more bloated and look a little fatter during a bulk but is this too much for about 2 months of bulking? I also have been doing cardio after workouts 20-25 min of HIIT about 3 days out of the 4-5 i work out.
I'm pretty much hitting my macros for a clean bulk here is my typical diet that i tend to stick to pretty strictly.
Breakfast 1 1/2 scoop whey + banana
2 whole eggs 2 egg whites, piece of whole wheat toast, 2 pieces of bacon
Morning snack: 1/2 cup oatmeal + apple + whole wheat banana bread muffin
Lunch: 11 oz chicken breast, either whole wheat noodles or a potato
Snack: turkey + roast beef sandwhich
Postworkout: 2 scoop whey + oatmeal
Dinner 11 oz chicken breast, either whole wheat noodles or potato
Sometimes before bed i'll eat a couple boiled eggs before bed if i feel a bit hungry but tahts about it
Sunday: legs + cardio
Tuesday:chest + cardio
Wednesday: back + cardio
Friday:Shoulders
Sometimes i'll do an extra day for arms and some cardio but thats about it. I mix in abs randomly.
5'10 150 at end of keto, i'm at 165 ish right now.
so, is this mostly due to the water retention from taking carbs or should i adjust my diet? I havent noticed any significant increases in weight also.
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11-16-2011, 02:06 PM #1
is this normal for coming off keto..?
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11-16-2011, 03:09 PM #2
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11-16-2011, 03:25 PM #3
- Join Date: May 2011
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That's a hell of a gain. Reduce calories to get around 1lb a week max gain.
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11-16-2011, 04:54 PM #4
300 cals over maintence for the most part (3100 calories), i do cheat once in a while maybe once every two weeks but i'm bulking so it shouldnt be that big of an issue, and i usually adjust my cals to fit a cheat in if i do.
Also I weighed in at 161 this morning so 11 lbs in 8 weeks, and the picture was taken post work out... is the fattyness/bloated look just water weight from carbs being reintroduced?Last edited by kassr6; 11-16-2011 at 05:07 PM.
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11-16-2011, 06:39 PM #5
- Join Date: May 2011
- Location: Minnesota, United States
- Age: 37
- Posts: 96
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damn, good think i plan on bulking with a tkd.
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11-16-2011, 07:32 PM #6
Are you trying to get big or be cut and ripped? I have been debating whether to do a clean bulk after I achieve my keto goals or to stay on a bulk with a tkd like suggested above. After leaning towards the clean bulk at first I am now leaning towards a tkd. The reason for this is because while I may not add on the amount of mass I would want as quickly, I would be maintaining the body I have worked so hard to achieve. I do not weigh myself, because weight is almost irrevevant to me. The mirror and the occasional hydro-static test are what matter to me. To me their is no point in losing my 6-pack for 4-6 months on a clean bulk, only to have to lose the inevitable fat that I will put on, then to find out I probably only gained a minimal amount of muscle more than what I would have on a tkd while not looking my best for those 4-6 months.
Having said that, you have made good progress, and I bet a majority of those pounds are water weight, which can be lost quickly. You said you have lost 11 pounds, but have you noticed a significant increase in your lifts? Maybe a change of routine is necessary?
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11-16-2011, 09:49 PM #7
- Join Date: May 2011
- Location: Minnesota, United States
- Age: 37
- Posts: 96
- Rep Power: 161
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11-16-2011, 09:53 PM #8
Correction: best is the most carbs you can eat without causing unwanted or excessive adipose tissue accretion.
"Arterial plaque is primarily composed of unsaturated fats particularly polyunsaturated ones." (Felton, C V, et al, Lancet, 1994, 344:1195)
How to bulk: http://70sbig.com/food/
Diet = http://i52.tinypic.com/21bhop.png
...or something like this daily. Problem? ;)
FFMI = 24
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11-17-2011, 08:22 AM #9
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