Planning a Bulk

[Dnephi]

OK: Sorry for posting another thread, but situations have changed a bit.
I ran into some difficult times in school, went through serious depression and other issues, stopped working out, stopped eating right, and have lost some significant definition.

For my background info, I'm 6'3'', 200#, 170# LBM (my abs are hidden ). I'll be 185-190# when I start bulking again. Endomorph, so I'm very good at packing on fat. I'm an obsessive, detail-oriented freak, and so the more specific I can make a routine, the better.

I'm currently cutting back down and should be where I want to be within a month.

I am planning to bulk starting in April or May. Recommendations?

Choices to be made are:

1. 40 40 20, 40 20 40, 50 5 45, 34 33 33, 35 35 30.
(Macro ratios)

2. Caloric excess: 300, 500, or 700?

3. Supplements- what do you recommend?

I'm thinking of using a research chemical as a nutrition partitioning agent and a pre-workout stim, using benadryl @100mg/night to upregulate receptors.

I am considering Leucine, but GI discomfort/gag reflex is a disincentive (hurts to have 8 or 9 pounds of it and not use it though).

4. Cardio- yes or no? How much? Low or high-intensity?

In terms of a lifting protocol, I'm planning on Scivation's Tri-Phase training to a T.

Thanks a lot! Handy tips or anything would be great, too.

[littlrook]

from what i have read scivation is more protien orientated so around 100g carbs. should also help with definition since this is about recomp dosage for carbs. the agent would help with muscle sparing as it is somewhat anticatabolic just start low if new to it. calories i would start at 500 over maintance most from meats/healthy fats while doing low intensity cardio. i find it easy to stay low carb and just add an extra meal or two making the extra calories i need to grow. others hate low carb its just a preferance. best of luck with the diet and any outside issues it can be tough at times but hang in there

[Right Hook]

Originally Posted by Dnephi

OK: Sorry for posting another thread, but situations have changed a bit.
I ran into some difficult times in school, went through serious depression and other issues, stopped working out, stopped eating right, and have lost some significant definition.

For my background info, I'm 6'3'', 200#, 170# LBM (my abs are hidden ). I'll be 185-190# when I start bulking again. Endomorph, so I'm very good at packing on fat. I'm an obsessive, detail-oriented freak, and so the more specific I can make a routine, the better.

I'm currently cutting back down and should be where I want to be within a month.

I am planning to bulk starting in April or May. Recommendations?

Choices to be made are:

1. 40 40 20, 40 20 40, 50 5 45, 34 33 33, 35 35 30.
(Macro ratios)

2. Caloric excess: 300, 500, or 700?

3. Supplements- what do you recommend?

I'm thinking of using a research chemical as a nutrition partitioning agent and a pre-workout stim, using benadryl @100mg/night to upregulate receptors.

I am considering Leucine, but GI discomfort/gag reflex is a disincentive (hurts to have 8 or 9 pounds of it and not use it though).

4. Cardio- yes or no? How much? Low or high-intensity?

In terms of a lifting protocol, I'm planning on Scivation's Tri-Phase training to a T.

Thanks a lot! Handy tips or anything would be great, too.

1. If you follow the Scivation training then I would just try their lean mass diet as well.

2. See #1

3. GI discomfort from just straight LUE (luecine)? Have you tried capping it? I would keep it simple, bcaa's in between meals to promote anabolism. Bcaa's intra workout. And a good pwo drink.

4. Yes, as outlined in the Tri-Phase training book.

[transXisomer]

Originally Posted by Dnephi

I am planning to bulk starting in April or May. Recommendations?

Choices to be made are:

1. 40 40 20, 40 20 40, 50 5 45, 34 33 33, 35 35 30.
(Macro ratios)

2. Caloric excess: 300, 500, or 700?

3. Supplements- what do you recommend?

I'm thinking of using a research chemical as a nutrition partitioning agent and a pre-workout stim, using benadryl @100mg/night to upregulate receptors.

I am considering Leucine, but GI discomfort/gag reflex is a disincentive (hurts to have 8 or 9 pounds of it and not use it though).

4. Cardio- yes or no? How much? Low or high-intensity?

In terms of a lifting protocol, I'm planning on Scivation's Tri-Phase training to a T.

Thanks a lot! Handy tips or anything would be great, too.

1) 35 / 35 / 30
2) Start off at 20% above maintenance calories
3) Basics - ACES + B Complex Scheme:

http://forum.bodybuilding.com/showth...hp?t=112120911

- 2-3g EPA / DHA from fish oil daily
-Millenium Sports ZMK before bed (or whatever brand ZMA if you want a cheaper alternative)

-Whey Protein (Scivation Whey, XF Ultra Peptide whey)

From there, you have sports supplements, one's I would recommend are:

-Pre workout creatine complex (MAN Sports Clout, AEN PreSurge, Controlled Labs Green Magnitude)

-Intra workout amino acid drink (AEN IntrAbolic)

-Beta Alanine (AEN IntraXcell for a capped version, NOW Foods makes a bulk powder version)

If you want to add leucine into your regimen, supplement it intra workout with a product such as athletic edge nutrition intrabolic, I do work for them, they make a killer intra workout product.

4) Yes, though make sure its some type of sprint work, HIIT or whatnot. No low intensity endurance crap. You can do intervals on the treadmill like 15 seconds running, 15 seconds walking / jogging, and repeat and repeat for a set amount of time.

Also, go into each and every workout on an essentially empty stomach, this allows for many beneficial hormonal interactions to go on, so make sure your 'pre workout' meal is atleast 2-3 hours away from your workout.

Post workout I only recommend whey protein, no carbs or fats either, about 45 minutes later have a regularly scheduled meal.

[Right Hook]

Originally Posted by transXisomer

4) Yes, though make sure its some type of sprint work, HIIT or whatnot. No low intensity endurance crap. You can do intervals on the treadmill like 15 seconds running, 15 seconds walking / jogging, and repeat and repeat for a set amount of time.

Also, go into each and every workout on an essentially empty stomach, this allows for many beneficial hormonal interactions to go on, so make sure your 'pre workout' meal is atleast 2-3 hours away from your workout.

Post workout I only recommend whey protein, no carbs or fats either, about 45 minutes later have a regularly scheduled meal.

Its weird that you say this, especially considering your familiar with Lyle's books and his recommendations. Do you think its crap even when doing a cut?

[transXisomer]

Originally Posted by Right Hook

Its weird that you say this, especially considering your familiar with Lyle's books and his recommendations. Do you think its crap even when doing a cut?

Cause it works an entirely different muscle fiber type, to the detriment of the other

Originally Posted by TransX

Resistance exercise and aerobic endurance training don't mix!

When you combine resistance exercise with endurance training, strength and performance is impaired. (2,4,3). Callister et al showed (5) that concurrent sprint (type II fiber training) alongside aerobic endurance training (type I fiber training) decreased sprint speed and jump power. Explanations from the authors state possible adverse neural changes / alterations of muscle proteins in the fibers.

Endurance training does not present enough of a stimulus for hypertrophy of type I muscle fibers. Type I fibers actually resist hypertrophy by downregulating their own testosterone receptors. From the Kraemer study, my NSCA book states:

“Hypertrophy does not typically take place with aerobic endurance training. In fact, oxidative stress may actually promote a decrease in muscle fiber size in order to optimize oxygen transport into the cell.” (1)

Thats right... a DECREASE IN MUSCLE FIBER SIZE

“the aerobic endurance training group had a higher cortisol response and a reduced testosterone response, promoting a more catabolic environment in the body, even for muscle proteins. The resistance training group saw increases in testosterone but decreases in cortisol in response to the exercise stress, indicating a greater anabolic environment.” (1)

And talking about needing increased cardiovascular fitness..

“It appears that every athlete needs a basic level of cardiovascular endurance, which can be achieved using a wide variety of training modalities and programs. The traditional modality has been the slow, long-distance run. For the strength and power ahtlete, however, this may be irrelevant or even detrimental to power development. Adequate gains in aerobic fitness can be accomplished with interval training when appropriate and needed. The old concept of an 'aerobic base' for purposes of recovery in anerobic sports is somewhat misunderstood; athletes can gain aerobic training adaptations without the use of long-distance running because a variety of alternative training programs exist.” (1)

So All in All if you want:
-Decreased Strength
-Decreased Performance
-Decreased Test levels
-Increased Cortisol levels
-Muscle loss

... do aerobic endurance training!

transX

(1)Baechle, Earle, Essentials of Strength and Conditioning – National Strength and Conditioning Association
(2)Dudley, G.A, and R. Djamil, Incompatibility of endurance and strength training modes of exercise. J. Appl Physiol. 59:1446-1451.1985
(3)Dudley, G.A., and S.J. Fleck. Strength and endurance training: Are they mutually exclusive? Sports Med. 4:79-85.1987
(4)Kraemer, W.J., J.F. Patton, S.E. Gordon, E.A. Harman, M.R. Deschenes, K. Reynolds, R.U. Newton, N.T. Triplett, and J.E. Dziados. Compatibility of high intensity strength and endurance training on hormonal and skeletal muscle adaptations. J. Appl Physiol. 78(3):976-989.1995
(5)Callister, R., M.J. Shealy, S.J. Fleck, and G.A. Dudley. Performance adaptations to sprint, endurance and both modes of training. J. Appl Sport Sci. Res. 2:46-51.1988
(6)Hickson, R.C. Interference of strength development by simultaneously training for strength and endurance. Eur. J. Appl. Physiol. 45:255-263.1980

[Dnephi]

Thanks for the rplies. It's very much appreciated.