How do I get what I want?

[therock]

Ok here is the deal. I am 5'9'' 190lbs. I want to be big around 215-220lbs. Some people tell me to get real big and blow up first then cut and some people say slowly gain 10lbs and stay lean until you reach that size. So I am confused on what I should do. Yes I know both answers are correct but some prefer to do it different ways. Thats why I am asking yall for advice. I am about 12%bf and I eat about 4000-5000 calories a day and about 250-300g of protien a day and also about 700g of carbs a day aswell. My stomach is getting bigger and starting to get water or fat on the sides. I really dont care about that aslong as it will go away when I cut. But I just want to know what way to do it cause I am about to start on my 2nd real cycle and this will effect what I use. Thanks. I dont want to be a dancer or anything like that I just want to get big so I can compete one day. Thanks for the help.

[Severedties]

If you are taking in only 4000 calories and only 250 protein... and nearly 700g of carbs. That means you arent getting any fat in your diet. I say replace alot of those carbs with healthy fats. Try to take in around 100g of healthy fats a day. I believe 700g of carbs a day for someone weighing only 190 is a huge ammount.

[Bouncer]

700g carbs is a bit to much. if bulking lean more towards fats and protein.

[Timma]

Yeah you have to up that protein to about 400-450 a day.

[bonebreaker]

I know that many people live and die by the "bulk and cut" method, and that's all well and good. Most top BBe'rs' do that, and many people on this board, with better bodies than I probably. But, IMHO, I think gradually putting on weight is better, less stress on the body, inside and out. The rule of thumb, not the "gospel" by any means, just a gage, is that it takes 100 grams of pure protein to add a pound of MUSCLE, above and beyond what your body needs for repair, basal metabolism, etc.. Now, I know that doesn't sound like much, caloric value is only 400, but, when when training hard, and eating 300 grams good protein/day, it gets used up pretty fast. If you can gain, by an accurate scale, 1lb./week, and are training hard, chances are that that 1lb. is pretty much all muscle. Anything more than that is probably fat. I'd trade 12 lbs. rock hard muscle in 12 weeks, than 25 lbs. of God knows what kind of tissue, and work 6 to 8 weeks losing what you don't want. Again, just my 2 cc's. BB

[therock]

I know thats a lot of carbs! So where can I get this good fat from? I am an easy gainer and really dont lose that much after a cycle. Also is my protien intake good enough at 250g or should I up it up? Just want to get the best out of my next cycle. Also so yall say get big then cut? Or gradually get big while staying cut? Remember I do plan to compete in maybe 3 years once I get my body where I want it. Dont want to rush into competing cause I want to take time to find out what ratio of food my body likes first.

[BBAddict]

I've started eating natural peanut butter lately to get more fat. I've also heard that some fish--salmon and tuna steaks--have healthy fat, but I don't know that they actually have that much fat. I'm pretty sure nuts and animal meats are the healthiest kinds of fats. I also take Omega-3 vitamins and flaxseed.

This being said, I also don't know how much fat I should be eating. Any input on what % of total calories should be fat during bulking would help. I think I'm currently doing about 12grams of fat/meal with 9-10meals/ day with approximately 400calories/meal and not really putting on significant amounts of weight. I guess I've averaged putting on 3lbs/month for the last 3 months.

[Severedties]

I would take in anywhere from 100-150g fat if you are trying to put on weight. Make it as healthy as possible.

[JuicePig]

I prefer to just eat as much as I can and run low dose t3 during the cycle to keep fairly lean and for the added protein synthesis.

[therock]

I will have a complete spread of my diet consisting of what I eat and how many calories, fats, carbs and protein they have in them when I get off of work today.

[Cmsmallzz]

Originally posted by therock
I know thats a lot of carbs! So where can I get this good fat from? I am an easy gainer and really dont lose that much after a cycle. Also is my protien intake good enough at 250g or should I up it up? Just want to get the best out of my next cycle. Also so yall say get big then cut? Or gradually get big while staying cut? Remember I do plan to compete in maybe 3 years once I get my body where I want it. Dont want to rush into competing cause I want to take time to find out what ratio of food my body likes first.

Bro I think your fine in the protein department at 250-300g...but try to make it mostly whole foods. I think that 400-450g is not necessary and is overkill for someone your size...So what is a 300lb person supposed to take in 600+ grams of protein? IMO, people get carried away thinking excessive amounts of protein is the key to growth. I have experimented with how mcuh protein I can take in and I have seen no added benfit going higher than 300-350g and I weight 210lbs...I also agree 100% with bonebreaker in that I'd rather make my gains slow and steady avoiding the yo-yo effect.

[therock]

Ok here it is. My whole diet. Ok just to let yall know I am going to be eating this every day while on my cycle which I just started last night. If you think I need to make any changes or add or drop anything please let me know. I will also be posting pics as soon as I go to my friends house to use his scanner. My stats are as follows:
5'9'' 190lb on the dot
Biceps 15.5'' both
chest 42.5''
forearms 12.5'' resting both
thighs 24'' both
calves (which I really dont work out) 14.5'' on both
back width from shoulder to shoulder is 19.5''
My Diet:
M1: 6egg whites, 2whole eggs scrambled, 1bowl of oatmeal w/ 2%milk=46g prot, 80g carbs, 790cal and 29.5fat
M2 Peanut butter and jelly sandwhich 2 of them and Yoplait yogurt=29g prot, 99g carbs, 850cal, 37.5fats
M3 Marie Calender's Feticcini Alfredo w/ chicken= 30g prot, 43g carbs, 630cal, 37fats
M4 Tuna sandwhich w/ mayo plus Yoplait yogurt=41g prot, 59g carbs, 660cal, 26.5fats
M5 MRP shake w/ milk also w/ 2tsp of peanut butter= 56g prot, 34g carbs, 720 cal, 34fats
POSTWORKOUT Big shake (milk,oatmeal,canola oil, mrp and peanut butter)= 66g prot, 54g carbs, 1,060cal, 40.5 fats
M6 Is either Homemade 5oz. Salmon w/ potato or 5oz steak w/ rice and potatoes. The salmon is only twice a week and the rest is the steak. Also I have no nutrion facts on this meal as it is homemade. But I am guessing at least 35g prot, 600cal, 30-40g carbs and not too much fats.
So my diet not including meal 6 is 263g prot, 336g carbs, 4540cal, and 203.5 fats. Also all the bread used is wheat.

[bigpetefox]

Your PWO shake should be simple: whey isolate, dextrose, even some creatine and BCAA's.. The high-calorie shake you can have 30mins after your whey/dextrose shake, it's no good having alot of fat after a workout..

[BBAddict]

Definitely a bit heavy on the fats. I would cut 50 to 100g of fat out of that, especially if you're trying to lose bodyfat.

Also bigpetefox is right, postworkout should consist of almost exclusively fast absorbing protein sources (whey) and simple carbs to restore the glycogen to your muscles. Fat slows the absorption process, so I would avoid that immediately PWO.

[therock]

Ok cool thats good to know. I will move that to an 1hr and a half after my protein shake only if I dont feel like eating the salmon or steak. Cause I get out of the gym at around 10:30om-11pm and go to sleep at 1am-2am and wake up at 9am-10am.