Starting a light bulk

hey mate gonna keep it short and sweet tonight since im shattered, completed the 15s today then straight to work for 10hours (hideous)

I'll post up an in detail sample diet tomorrow when im not dying for shower then bed.

In regard to the omega 3 thing i meant in general you wouldnt get much omega 3 unless you were getting flaxseed and plenty of fresh fish into your system. Just to make me sound like less of a tool :)

I'll be able to get 5/6 of the 10 rep workouts done and i'll go on a bulking diet for all of it. unfortunately my op is at 8.30am on the wednesday...i spose i could get the last one in but i think my gym isnt open till 7 so it'd be pushing it.

That wasnt so short...get in from work at 6 so i'll whack up a sample diet then...**** i start a bulking diet now or wednesday when i start my 10s?

Still havent got my supplements :(
 
oh and im 61.2kg as of today but im only 5,7ft

**** really be very lean but it doesnt show too well. Im down from 74.5kg so that could be a factor in terms of excess skin or sumot? I certainly hope so. 12% bodyfat apparently, but again it doesnt show seeing as i still have a bit of manboob left

*Thought i'd just add, i dont need to change anything for me hitting the 10reps tomorrow do i? Just 3 sets of each? Dunno how im gonna keep pushing the weights up on some things, need to sort out gym swap soon. Too much to do these days :(
 
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Shicky said:
*Thought i'd just add, i dont need to change anything for me hitting the 10reps tomorrow do i? Just 3 sets of each? Dunno how im gonna keep pushing the weights up on some things, need to sort out gym swap soon. Too much to do these days :(
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2 sets is fine, especially if you're struggling.
 
had my first 10 rep workout, was pretty hard going but enjoyed it, looking forward to keeping it up.

Raging at myself today, working for 10hrs locked in tescos and me and my mate munched so much chunk, i blame the whole op thing which has thrown me off lots and just being a general boob. But at least its over with, got it out of my system, just annoying as i reached 60.6kg when i went for my first 10 rep exercise.

Would you still like me to post a sample diet?

Got all my supplements, was looking for some advice on how to take taurine, creatine in terms of mass etc, mix it with. Got a tiny measure along with it, says '5cc' on the bottom, that mean 5grams or sumot? Little unsure of how i am going to get the 2:2:1 mix with the joints stuff given the tiny mass.

Cant wait to get a bit of a break from work to get plenty of the little things done, totally shattered like. Hate the addictiveness of footy manager
 
Shicky said:
Would you still like me to post a sample diet?

Got all my supplements, was looking for some advice on how to take taurine, creatine in terms of mass etc, mix it with. Got a tiny measure along with it, says '5cc' on the bottom, that mean 5grams or sumot? Little unsure of how i am going to get the 2:2:1 mix with the joints stuff given the tiny mass.
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Yes post diet.

Take 4g Taurine 45 mins before workout

Take 5g Creatine after your workout in your PWO shake. (which should be around 75g carbs and 40g whey)

The 5cc scoop holds:
Leucine - 2g
BCAA's - 2.5g
Taurine - 3.5g
Creatine - 4g

As to how to create a 2:2:1 mix did you buy them in the quantities I suggested? As in 200g, 200g and 100g? If you did then just mix them all together in a tub or bag and there you have a 2:2:1 mixed ratio ;) Take half the 5cc scoop as a serving once or twice a day.
 
evening, took a trip down to the local fitness first today, gonna quit my current gym and sign up, its actually cheaper than my current deal at a turd gym though there is a 30quid joining fee. So i'll have that for 3months then onwards and upwards to the uni gym which is suposed to be amazing.

Will mix the joint stuff together in an old whey protein tub later, i guess im just supposed to take it in water and mix well like anything else? Have a ton of questions im afraid, hopefully i'll remember them all. Just gonna post up an in-depth diet thingy now.

One thing before i forget though, i was looking up the nutritional info of my products on myprotein so i could log them on fitday, but it lists:

Protein (dry basis) 26.2g
Protein (as-is) 24.9g

What am i actually consuming then?

Anyways off to give you my diet, will just do a sample for today of what i've eatn, going to eat.
 
Food Name Serving Size Cals Fat Carb Prot
Breakky
Scottish Porridge Oats 80g 288 7 48 9
Semi-skimmed Milk 300ml 150 5 14 11
Tesco Large FR Eggs 126g 190 14 0 16

Snack 1
Banana, raw Large 125 1 32 1
Promax 35g 120 2 2 24

Lunch
H/L Pork Mince 500g 640 23 0 105
Extra Virgin Olive Oil 15g 135 15 0 0

Snack 2
Tesco Sliced Roast Chicken Breast 240g 280 3 0 61

Dinner
Pork Loin Steaks 3 steaks 501 19 0 83
Tesco Sugarsnap Peas 200g 70 0 10 7
Tesco H/L Mature cheese slices 1 slice 80 5 0 9

Snack 3
Semi-skimmed Milk 400ml 200 7 19 14
Tesco Large FR Eggs 166g 251 19 0 21

grams cals %total
Total: 3030
Fat: 119 1072 36%
Sat: 43 386 13%
Poly: 14 127 4%
Mono: 47 424 14%
Carbs: 126 452 15%
Fiber: 13 0 0%
Protein: 361 1442 49%
Alcohol: 0 0 0%


So there you are at long last. I know i need more greens in my diet for sure, havent been bothered to sort that yet though, easily done. I avoided while cutting due to carbs but i guess it doesnt matter as im bulking?

Im very keen on fruit but should i be wary of carbs which are sugars? I have always been of these although i guess its slightly diff with fruit? Should i still maximise these even though the carb and sugar volume? What should i try not to exceed?

The Promax listed is my old whey protein drink. Im on the my protein stuff now but havent logged it on fitday due to pants nutritional info and not sure on them yet. I also take 3 of the fish oil pills, will probably start taking more, just bought another thousand.

Any other pointers you could make?

Is the quality of my porridge pants? Should i go for sumot else of higher quality?

I'll remember a ton of more questions on my supplements soon, will add them up soon no doubt, cheers all
 
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Shicky said:
Dinner
Pork Loin Steaks 3 steaks 501 19 0 83
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Just a quicky, how much is that in weight? Where did you get the nutritional info from? I ask as I've got a load of them but can't find out the macro's for them as they're from butchers and can't really find anything on net, cheers :)

Also double your fish oil intake or eat some oily fish, 3g per day isn't enough.

.... and eat some greens!!! :p :D
 
Fraid i just stole it off the good old tesco packaging, realise i **** really be doing it by weight but tossed the packaging already so that screwed me. Will probably nip up later and get some more along with some greens. May i ask where you get your calorie information from? Its just thats sumot thats always put me off the local shops which i'd prefer to buy from, especially the likes of the butcher, i wont know how much i am consuming or anything and find most sites can vary quite a bit.

Need to get me some good kitchen scales too, the ones we have are absolutely naff.

Had possibly the worst workout ever in that new gym today, dont think i'll be going back, was totally full of massive eastern european guys stalking everything and i wasnt used to some of the stuff. Was also missing some basic stuff so i couldnt do deadlifts or calf raises which i found weird. Gonna try the uni one out on wednesday probably, its a long drive and i think parking might be shocking but i NEED a squat rack, it was glorious having one today.

Anyway cheers for the help mate, the intake of omega 3 pills has been doubled already and i've been eating fish such as cod/salmon/tuna at least once a day. Is there anything u'd recommend especially?

Not a good day so far :(
 
Ah sorry about the gym, bad workouts are always a bummer.

Salmon is quite good for fats, cod is ok but tuna is just pure protein so no Omega-3 in that. I eat lots of mackerel, tasty oily fish with about 4g of Omega-3 per 100g :)
 
will do mate, mackerel seems to be a good thing to try out.

So where do you use for nutritional information, such as for what you buy in the butchers.
 
it would be better to add times to the meals...also PWO shake

why do you have such high protein and low carbs?
 
Thanks again CW

I have such high protein because i had to previously while cutting, it was VERY effective for me so i figure i at least benefit greatly from this style of diet. I've also seen many ppl talk of their benficial results when not eating any carbs past 8pm.

I dont have any times associated as i dont have a set routine, it changes quite often but i get protein/food in my system every 2-3hours. I do take a post-workout shake as i do my workout around 2hours after breakfast.

I do need to sort out all my supplementary stuff though, been avoiding using it all as i have an operation next week.
 
Shicky said:
Food Name Serving Size Cals Fat Carb Prot
Breakky
Scottish Porridge Oats 80g 288 7 48 9
Semi-skimmed Milk 300ml 150 5 14 11
Tesco Large FR Eggs 126g 190 14 0 16

Snack 1
Banana, raw Large 125 1 32 1
Promax 35g 120 2 2 24

Lunch
H/L Pork Mince 500g 640 23 0 105
Extra Virgin Olive Oil 15g 135 15 0 0

Snack 2
Tesco Sliced Roast Chicken Breast 240g 280 3 0 61

Dinner
Pork Loin Steaks 3 steaks 501 19 0 83
Tesco Sugarsnap Peas 200g 70 0 10 7
Tesco H/L Mature cheese slices 1 slice 80 5 0 9

Snack 3
Semi-skimmed Milk 400ml 200 7 19 14
Tesco Large FR Eggs 166g 251 19 0 21

grams cals %total
Total: 3030
Fat: 119 1072 36%
Sat: 43 386 13%
Poly: 14 127 4%
Mono: 47 424 14%
Carbs: 126 452 15%
Fiber: 13 0 0%
Protein: 361 1442 49%
Alcohol: 0 0 0%


So there you are at long last. I know i need more greens in my diet for sure, havent been bothered to sort that yet though, easily done. I avoided while cutting due to carbs but i guess it doesnt matter as im bulking?

Im very keen on fruit but should i be wary of carbs which are sugars? I have always been of these although i guess its slightly diff with fruit? Should i still maximise these even though the carb and sugar volume? What should i try not to exceed?

The Promax listed is my old whey protein drink. Im on the my protein stuff now but havent logged it on fitday due to pants nutritional info and not sure on them yet. I also take 3 of the fish oil pills, will probably start taking more, just bought another thousand.

Any other pointers you could make?

Is the quality of my porridge pants? Should i go for sumot else of higher quality?

I'll remember a ton of more questions on my supplements soon, will add them up soon no doubt, cheers all
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Right, I'm finding it increasingly difficult to comment and advise on peoples diet without forcing my own views and opinions (which aren't the norm) on them at the moment. For this reason I've been avoiding answering posts like this just lately.

Main reason is I'm totally sold on low-carb, medium protein and high-fat. I'm absolutely convinced this is the healthiest and most natural way to fuel our bodies. The fact my body has responded so well to this new diet and I feel so much better just makes it even worse! So many positive points, so little negative ones. Infact cost is about the only one, it's more expensive.

Any enough waffle. First thing that strikes me is what A2Z picked up on. You're eating too much protein. Getting 50% of your calorie intake from protein means it becomes your number one calorie source and your bodies most abundant energy source. This is bad, your body will become more and more efficient and will more readily turn to protein for fuel. This means it becomes even better at burning muscle :eek:

You need to decide if you want to be a carb burner or a fat burner and make one or the other your highest calorie intake. High carb, medium protein, medium fat or high fat, medium protein, low-carb are your choices.

Milk before bed isn't all that great unless you're bulking without a care for bodyfat levels. It's full of carbs for a start. Didn't you buy some milk protien concentrate? Use that instead.
 
yea the milk was a bit of a random one, its not what i consider the norm. Though i was reading muscle and fitness and it stated in one article that diary products were fairly good for shifting fat compared with avoiding them. I've seen many avoid them as they get some sort of bloated feeling but i dont think i do. Anyway i will be using the milk protein concentrate from tomorrow onwards just wasnt sure whether i **** start using it yet because of the upcoming operation and the fact i need to sort tonnes of stuff out.

Well i've tried high carb and the results were much slower than with my current diet. So i think i'll try high fat, and if you think its good its bound to be. So should i keep my protein intake around the 30% mark i take it? How do you feel is best getting these high fats into an everyday diet? Plenty of fish and good nuts im sure. Thats my only failure on the diet front i feel, its just that i dont have a vast enough knowledge of what i need, what actualy exists that will help me

Cheers again for the help
 
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