03-27-2008, 11:50 PM
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#6
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Status: Member
Join Date: Mar 2008
Posts: 223
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in fact. As soon as I introduce AAS I plan on bumping my cals from 2600 to about 4,000. I have been dieting down for about 8 weeks trying to seriously CUT for the first time I am currently at about 9-10%bf compared to the 15-16% body fat that I was at after my bulker. As soon as I introduce AAS my meals will look like this. The initial weight gain will be big becuase I have been dieting and depleting carbs for 8 weeks... and my insulin sensitivity is very high. That with test and tren and a big increase in cals = lots of LBM
1)
Protein Powder
5 grain Hot cereal
psyllum Husk
cinnamon
EFA
2)
chicken
Ezekiel Pasta (has 'whole' protein so I dont need as much chicken with this meal)
olive oil
brocolli
3) (pre workout)
steak
brown rice
olive oil (very little if any)
salsa
brocolli
4)
Egg whites + 1-2 whole eggs
ezekiel toast
mixed berry puree (on toast)
5)
chicken
Ezekiel pasta (less than meal 2)
olive oil (more than meal 2)
brocolli (more than meal 2)
6)
Steak
greens and baby spinach (salad)
olive oil
cheese
salsa
(depending on schedule I may do a natty pb,whey, and fiber MRP shake here)
PWO: XXX Vitamin Water (start sipping halfway through workout with 5g creatine). Finish PWO with vanilla whey---probably 2 whole bottles equals about 75g carbs
I will eat proportionately more carbohydrates with breakfast, pre and post training where fats are less. However these meals will be high in fiber. only faster digesting carbs immediately PWO.
the numbers dont really matter because the average breakdown will probably be something between 40/40/20 (P/C/F) and 30/50/20 and my total cals will increase as my weight increases (keeping an eye on fat gain in the mirror).
A bit of advice from Mr. Chris Aceto..... I will only be counting protein from whole food sources towards a daily total..... that is why plugging things into fitday gets complicated becuase it will tally up all the protein from oats etc (not necessarily very useful protein compared to chicken, powders, whites etc).
On my NON training days and when bulking I will eat the same, or possibly lower carbs and increase protein proportionately. I choose NOT to keep fats real low like many bodybuilders because I do believe they have their place, health benefits, bodybuilding benefits, and create a balance and provide satiety.
I will shoot for 1.5g protein ED (closer to 1g/lb LBM when not on AAS), since Im starting at an LBM of 200lbs thats 300g protein. carbs will be between 400-600g per day and fats around 80-85g. which gives me about 4000 calories.
The next 'Burst' Cycle will facilitate a cut so as to clean up my physique, prime my body for the next growth phase and maintain as much LBM with as little body fat as possible. Here I will cycle my carbohydrates. Since I train 2 on 1 off, I will eat moderate carbs on training days, and very low to no carbs on Rest days. If I go NO carbs then I will have relatively high carb off day at the end of the week, If I just keep them low, then I will most likely not need that refeed day.
OR I could do what distilled water is doing by eating the lower carbs on training days and refilling glycogen on the rest day after two low carb training days. I will still most likely eat 1.5g protein per lb of bodyweight and around 85-100g fat each day, But my carb zig zagging will create the net caloric deficit at the end of the week. Also, Cardiovascular exercise will be wayyy intensified and more frequent. I will probably do 15 minutes of empty stomach cardio in the AM and then do 30-45 minutes of cardio in the evening. I will do this 3-4 times per week. (empty stomach HIIT cardio done ED, but I will most likely do 45mins cardio an every off day in addition).
when cutting these carbs... should I increase protein or fat to compensate? (still keeping cals lower than they are on a training day of course...)
Last edited by pudzian2; 03-27-2008 at 11:59 PM.
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