{else}
{/if}
Click here to
visit our active forum: (Fitness Forum)
 |
Title: Kurt, Final Plan Alright... I've come up with another idea. I'm going to follow the full diet (all 3200 Cals). Instead of going by a set time for bulking and cutting, I'm going to try something like gain 6 pounds (however long it takes on the 3200 Cals), then cut 3 (cutting at 1 pound per week), repeated. Also, during the bulking phase, I'll probably take one day a week off and eat "bad stuff"... but stay reasonable with portions. I won't do this during cutting though, since it's shorter anyway. Anything wrong with all this? Name: DaBuff Date: Aug. 14th, 2001 Title: Re: Kurt, Final Plan If you drop from 3200 to 2000 or whatever calorie intake for dieting, you will lose muscle. You have to drop it slowly or you will lose muscle. Keep in mind, that in the first week there is a good chance you will gain 5 pounds due to increased glycogen and water in the muscles. It'd be better to stay bulking for awhile then cut. I am going to bulk for 8 months, then cut for 4. Name: Kurt Date: Aug. 14th, 2001 Title: Re: Kurt, Final Plan How many pounds a week do you try to gain? If I go for 1 pound per week... and slowly adjusted my Diet... on average, would I be gaining alot of visible Fat? Name: DaBuff Date: Aug. 15th, 2001 Title: Re: Kurt, Final Plan About 2 months in I go for 1-2 pounds a week. At the beginning you'll probably see rapid weight gain. Name: Kurt Date: Aug. 15th, 2001 Title: Re: Kurt, Final Plan It takes 2 months to level out? And the other thing... at the rate of 1-2 pounds per week, is alot of that going to be visible Fat, or majority of it Muscle? Name: DaBuff Date: Aug. 15th, 2001 Title: Re: Kurt, Final Plan It'll take awhile to get your body back to the maximum glycogen concentration in your muscles. When we diet and do exercise, we will be constantly depleting carbs and most likely carbs will be be restored to the level they were at. So long periods of dieting will lead you to be carb depleted. Increased glycogen(carbs) will also lead to muscles holding more water. So, depending on how long you been dieting and your nutrition during this period, it may take awhile to get back to being fully restored. It is hard to answer if you will be gaining any visible fat. We all respond differently. But, at 3000 I doubt you will even be able gain more than 1 pound of fat a week. Name: Kurt Date: Aug. 15th, 2001 Title: Re: Kurt, Final Plan Alright... thanks for all the help. I'm going to continue cutting until School starts (September 3rd). At that time, I'll up my Calorie intake by 200-300 Calories a week, using the previously planned Diet and what things you said I could adjust, until I start seeing a gain of about 1 pound a week. One problem... since I'll see more rapid weight gain at the beginning, how should I just when things are actually progressing at a normal level? Like for example if I'm gaining 4 pounds a week... how can I tell if this is a result of too many Calories, or my body still adjusting? After I find the right Calorie level for 1-2 pounds per week, I might change some of the foods in the Diet every once in a while. I'll make the bulking stage 5-6 months or so... once I see how things go, I'll make further plans to end up at 8% BF by July. I'll take Calories down by about 1000, slowly, from whatever amount I was at for gaining the 1-2 pounds a week. That way I should end up cutting about 1 pound of Fat per week. Like I said, I'll have to see how fast I'm gaining to find out how long the cutting stage will have to be. I'm also going to be getting my BF% tested every week or so, starting September. Thanks again for all the help, I'll keep you updated on progress if I can get my E-Mail to work... Name: DaBuff Date: Aug. 15th, 2001 Title: Re: Kurt, Final Plan "since I'll see more rapid weight gain at the beginning, how should I just when things are actually progressing at a normal level? Like for example if I'm gaining 4 pounds a week... how can I tell if this is a result of too many Calories, or my body still adjusting? " **4 pounds a week of fat would require you to be eatting around 2000 calories a day above your maintenance level. Go by how much fat you are gaining throughout your body. The scale won't be the best way to judge this. Use a mirror or take your body fat every month. I go between 175 and 184 throughout the day on the scale. The rest of your plan sounds good. Good Luck Name: Kurt Date: Aug. 15th, 2001 Title: Re: Kurt, Final Plan 2 last things... first off, here's the Diet, as planned... ------------------------------ WEEK 1: 8:10 AM 1 scoop Whey'n Egg Protein Powder 1 cup Skim Milk 2 boiled Eggs 1 Apple 11:35 AM/12:20 PM 1 whole wheat Bagel 2 tablespoons Cottage Cheese 20 Peanuts 3:50 PM (PRE) 1 Sub Bun 1 Chicken Breast 1 cup Lettuce 6:00 PM (POST) 2 slices White Bread 1 can Tuna 1 Banana 8:30 PM 1 can Tuna 1 slice whole wheat Bread 20 Peanuts WEEK 2: Add Oatmeal into Breakfast (125), and 20 more Peanuts into last Meal (100)... total of 225 extra Cals WEEK 3: Add 1 scoop Whey'n Egg Protein Powder (110) and 1 cup Skim Milk (100) to Post-Workout Meal... total of 210 extra Cals WEEK 4: Add another Bagel (305) and 2 tablespoons Cottage Cheese (40) to second Meal... total of 345 extra Cals WEEK 4: Add 1 Sub Bun (270), 1 Chicken Breast (100), and 1 cup Lettuce (5) to Pre-Workout Meal... total of 375 extra Cals ------------------------------ So by Week 5, I'll be on the full 3200 Cals. I'll stop adding things as soon as I get to 1-2 pounds per week. If I need more than the 3200, I'll probably just add in some more Whey'n Egg Protein Powder, and Milk (I mix the Powder with the Milk). Another thing I thought up... on days that I don't go to the gym, since the Post Workout Meal would spike Glucose levels, and since I hadn't done any lifting near that time, wouldn't it just Store Fat? Another thing... I weigh myself always first thing in the morning, after using the washroom, before breakfast, everyday. That would be semi-accurate wouldn't it? I'm also going to get my BF% tested every week, like I said before. You said I'd have a little spurt of weight gain at the first because my body would be getting used to higher Calorie levels... is it just one quick jump, and then weight gain would be normal? If so, why the 2 months in until you judge? I'm confused over the transition between the cutting and bulking stage... could you clear that up? Thanks Name: DaBuff Date: Aug. 15th, 2001 Title: Re: Kurt, Final Plan That plan looks good. Only one thing I would change is to keep the whey post-workout always. "Another thing I thought up... on days that I don't go to the gym, since the Post Workout Meal would spike Glucose levels, and since I hadn't done any lifting near that time, wouldn't it just Store Fat? " **Yes, it would raise potential for fat storage. I replace my workout meal with oats and a tbsp of natural peanut butter. Your post-workout meal, to me, looks like a real meal (in your final meal plan). I usually have 5 slices of white bread and 1 serving of whey post-workout then eat a real meal 1 hour after. Take out the whey and the bread and replace it with something low in GI and high in protein. "Another thing... I weigh myself always first thing in the morning, after using the washroom, before breakfast, everyday. That would be semi-accurate wouldn't it? I'm also going to get my BF% tested every week, like I said before. " **Yes that is the best time to weigh yourself and is semi-accurate. A good BF test is better though. "You said I'd have a little spurt of weight gain at the first because my body would be getting used to higher Calorie levels... is it just one quick jump, and then weight gain would be normal? If so, why the 2 months in until you judge? I'm confused over the transition between the cutting and bulking stage... could you clear that up? " **Your glycogen store will increase over time, they will not happen all at once. 2 months would be an extreme example of how long it would take, but a month or less is enough to get stores to their highest. Over this time you will gain water weight. The first week will usually have the quickest water gains. Using expereince on my last semi-bulk cycle (4 months), my best strength gains came at the end of my cycle. This would be because I was then fully restored. Name: Kurt Date: Aug. 15th, 2001 Title: Re: Kurt, Final Plan So on Gym days I should keep the post workout meal the same, and on non-Gym days I should take out the White bread and Whey Protein and put in something low GI, high Protein? What types of things would you suggest, that are easy to carry (I take the post meal to the gym...), and are in the same Calorie range as the Bread and Whey (About 360, total)? Name: DaBuff Date: Aug. 15th, 2001 Title: Re: Kurt, Final Plan I'm confused, don't you take the bread and whey to the gym? Name: Kurt Date: Aug. 15th, 2001 Title: Re: Kurt, Final Plan "I replace my workout meal with oats and a tbsp of natural peanut butter. Your post-workout meal, to me, looks like a real meal (in your final meal plan). I usually have 5 slices of white bread and 1 serving of whey post-workout then eat a real meal 1 hour after. Take out the whey and the bread and replace it with something low in GI and high in protein." But, just above that paragraph, you said "That plan looks good. Only one thing I would change is to keep the whey post-workout always." So you said to keep the Whey always, but then said to take it and the bread out and replace it with a low GI, high Protein food? Did you mean keep the Whey always on gym days, and replace it and the bread only on non-gym days? Name: DaBuff Date: Aug. 15th, 2001 Title: Re: Kurt, Final Plan "Did you mean keep the Whey always on gym days, and replace it and the bread only on non-gym days? " **Yes, add it to your starting diet. Name: Kurt Date: Aug. 15th, 2001 | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | |