diet reassurance...

[cryptonomicon]

Hi, I am currently planning a bulking diet (my first). Here are some questions I had.

I just started lifting weights. Is it okay to start the diet soon, or should I wait until I have lifted weights for a month or two first?

Also, I've been skinny all my life, and my, uh, most horrible fear is of getting fat. Can you just reassure me that if I eat 3500cals/day and I lift hard 3x/week, I won't get fat without also gaining some muscle? :wacko: Its just a little scary...eating that much when I am only working out 3x/week.

Thank you

[coffee-guy]

We can't reassure you of anything in regards to your "bulking" diet because you didn't post a diet.

[BBAddict]

http://www.superiormuscle.com/vbulle...ad.php?t=22119

You won't get an intelligent, meaningful response unless you provide most of this info.

[cryptonomicon]

whopps!

I am 170 lbs, 6'3, my BMR is 1900 calories. I want to put on as much lean mass as possible, let's say 20lbs in a year.

The diet looks like,

0600: 6 egg whites, 1 scoop of protein, 1 cup oatmeal
0830: ground beef or steak, veggies, peanut butter
1000: chicken breast, brown rice
1230: big thing of tuna, vegetebles
1430: chicken/steak, brown rice
1700: chicken/steak, peanut butter, crackers
work out
1930: 40g protein + maltodextrin
2230: 60g protein, flax oil
bed

It comes out to like 3400 cals and 390g of protein. Is this too much?

[Taylor]

the protein is way too much, your doing the same thing i was doing....i felt fine and was making gains but 390g will quickly render your kidney's useless...being 170lbs limit your protein to between 180 and 200g a day

[infiniti1982]

surprisingly sound diet, but ya 390g of protein is too much. will it quickly render your kidneys useless? fuck no, i dont know where taylor got that from, but regardless that amount of protein is not necessary... even if you were on AAS. replace those protein calories with good carbs and you'll be set.

you won't get fat bro, trust me.. you are tall and really light so im guessing you have a very fast metabolism. stick to eating clean and your gains will be pretty clean. keep fat low..

[Taylor]

well lets experiment....u take in 400g of protein everyday at 170lbs...and lets see how your kidneys improve in a years time

[infiniti1982]

i always find this kind of commentary most useful, so i did this up for you.




0600: 6 egg whites, 1 scoop of protein, 1 cup oatmeal (take out the protein powder; add one whole egg)

0830: ground beef or steak, veggies, peanut butter (add some oatmeal or WW bread or any good carb, take out the PB)

1000: chicken breast, brown rice (add the PB from meal two here)

1230: big thing of tuna, vegetebles (ADD GOOD CARBS)

1430: chicken/steak, brown rice (try barley or sweet potatoes instead of brown rice)

1700: chicken/steak, peanut butter, crackers (crackers are shit use a better carb)

work out

1930: 40g protein + maltodextrin (For your post workout shake, try using a 1:1:1 ratio of dextrose, oatmeal, and fruit so like 20g of each maybe)

2230: One cup of Cottage Cheese, Flax Oil
bed

theres no way in hell im going to add up those calories for you, but im guessing the protein is still too high. you can either eat smaller portions of the proteins at each meal or just eat less meals. definitely stick with around a total of 3500 calories to start though.

[cryptonomicon]

Thanks, I will use that as a basis and cut the protein down.

[Shibby]

the protein is way too much, your doing the same thing i was doing....i felt fine and was making gains but 390g will quickly render your kidney's useless...being 170lbs limit your protein to between 180 and 200g a day

I don't know where this has came from lately. I havn't heard much of this until recently. I havn't read a single difinative study showing the relation, only the possibility, and that's with your average sedentary person. I havn't seen anything that talks about people with a fitness lifestyle. You have to remeber that with sedentary people, EVERYTHING they consume sits in there system and becomes more toxic. But peopel who consistanly exercise are keeping everything moving on the inside.

[Taylor]

But peopel who consistanly exercise are keeping everything moving on the inside.

the guy posting the topic says he only lifts 3 times a week, and i'm just guessing but i'm assuming he's just getting into it

i don't consider 3 times a week very hard exercise regimine...maybe he could be doing cardio on the other 4 days or some type of physical activity...but who knows

[coffee-guy]

I like Glowolla's advice but if you are looking for lean gains I have always gotten the best results from having protein/carb meals and protein/fat meals. The only changes I would make would be to take the peanut butter (because of the fat) out of the 10:00 meal and move it to either before or after the cottage cheese (both good late night snacks but not together).

Also, if your BMR is only 1900 you may want to start a little lower on your goal of 3500 calories right off the bat. Start off around 2500-3000 and work your way up to 3500 calories a day. If you start off too heavy and don't listen to your body you'll end up with a chance for bf. Give yourself a month or so with the 2500-3000 and then ease into 3500 to keep away the bf issues.

I should also add that you seem to have a good basis for a diet and that you should accept a warm welcome from the board based off the fact that you seem to know what you're doing.

Welcome Bro...

:bravonew:

[Shibby]

I should also add that you seem to have a good basis for a diet and that you should accept a warm welcome from the board based off the fact that you seem to know what you're doing.

Welcome Bro...

:bravonew:

Yep

[infiniti1982]

Yes, i concur with foghat on the carb/protein and protein/fat meals. you should do that too.

it doesnt necessarily guarantee leaner gains though; the logic behind it is that when you eat a carb meal with a good bit of fat, the rise in insulin levels caused by the carbs will make it more likely that the fat you just ate will be stored. the thing is though, the process and timing of which nutrients are absorbed makes this logic flawed. dont quote me exactly here, but when you eat carbs they enter the bloodstream as glucose generally within 15-40 minutes. Fat doesn't get absorbed into the system (the lymphatic system that is) until about three hours after you consumed the food. so you see that the insulin spike caused by the carbs doesn't coincide with higher levels of FFA in your body.

anyways, id still stick with what foghat said about dividing your meals like that.

about your bmr.... it doesnt sound like you calculated it correctly... that sounds more like your RMR (resting metabolic rate). i say that cause when i used to weigh less than you (i was 165--plus i'm 5'10) my BMR using a competent calculator came out to be 2700. and i dont really have a fast metabolism and im not all that active besides the gym. so my advice with your calorie levels is to stick with 3500 for 2 weeks when you start. if you gain signifantly more than one pound per week at that level, cut calories. also, remember to figure in water gain when you look at the weight changes.

good luck

[infiniti1982]

I don't know where this has came from lately. I havn't heard much of this until recently. I havn't read a single difinative study showing the relation, only the possibility, and that's with your average sedentary person. I havn't seen anything that talks about people with a fitness lifestyle. You have to remeber that with sedentary people, EVERYTHING they consume sits in there system and becomes more toxic. But peopel who consistanly exercise are keeping everything moving on the inside.

ya, taylor give it up--you're harboring a bodybuilding.com-esque myth here. athletes have much higher levels of protein breakdown and thus much higher utility for larger amounts of protein. though 390g of course is not necessary for even the most strenuously trained 170lb athlete.