My first bulk and cut...
MustLoveCats21
Posts: 137
Hi everyone. This is probably a bit weird but starting next week I'm starting my first EVER bulk and cut cycle. I'm SUPER excited about it. But my PT doesn't seem to be able to give me any advice on eating. I'm just wondering how the heck I'm supposed to eat so much protein...?
I've worked out a little bit and it seems I would need about 160grams. I think. But during a normal day (with protein at each meal) I hit just 60g. Any advice on diet?
I've worked out a little bit and it seems I would need about 160grams. I think. But during a normal day (with protein at each meal) I hit just 60g. Any advice on diet?
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Replies
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Hey congrats! Im nearing the end of my first official bulk getting ready to cut. Its a ton of fun I can tell you that! My suggestions are more chicken, whey and yogurt. But really anything will do as long as it fits your macros. Also youll need to start slowly uppinng your calories, ideally for a bulk you want to gain .5-1lb per week, any more is just too much fat, so a calorie surplus of 200 is usually enough. If you want to talk more about it feel free to message me.0
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Tuna, chicken, turkey, other fish, protein powders, peanut butter, legumes.....0
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eat more protein? Seriously, I can eat 160g in a day without even trying. Are you vegetarian or something that makes it more difficult?
I eat a lot of greek yogurt (Fage tastes best, Kroger Carbmaster during cuts), egg whites, grilled chicken/turkey/fish, maybe a protein bar or shake here and there, etc.
I don't know what you are trying to do with your diet, but 160g is really easy. I've done short term cuts of limiting to 1200 calories and maintaining 200-250g of protein - that gets difficult!0 -
GauchoMark wrote: »eat more protein? Seriously, I can eat 160g in a day without even trying. Are you vegetarian or something that makes it more difficult?
I eat a lot of greek yogurt (Fage tastes best, Kroger Carbmaster during cuts), egg whites, grilled chicken/turkey/fish, maybe a protein bar or shake here and there, etc.
I don't know what you are trying to do with your diet, but 160g is really easy. I've done short term cuts of limiting to 1200 calories and maintaining 200-250g of protein - that gets difficult!
My challenge is usually getting enough protein within my caloric allotment.. without having to like, live off chicken alone... lol
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How did you come up with 160g? Depending on your stats, that could be reasonable or it could be way more than you need.0
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Calories reign supreme on a bulk.
I would focus more carbs than protein- as long as you get over 100 gram of protein you should be fine.0 -
GauchoMark wrote: »eat more protein? Seriously, I can eat 160g in a day without even trying. Are you vegetarian or something that makes it more difficult?
I eat a lot of greek yogurt (Fage tastes best, Kroger Carbmaster during cuts), egg whites, grilled chicken/turkey/fish, maybe a protein bar or shake here and there, etc.
I don't know what you are trying to do with your diet, but 160g is really easy. I've done short term cuts of limiting to 1200 calories and maintaining 200-250g of protein - that gets difficult!
also- if you're going to be that glib about it- you should have an open diary for people to eye ball.
just saying izall. I'm pretty protein conscious and I still only hit about 100 a day without going out of my way.0 -
How did you come up with 160g? Depending on your stats, that could be reasonable or it could be way more than you need.
You know I don't even remember how I came up with it. I calculated that somehow a while ago. But these are my stats : 22 female, 5'2, 134lb, 27% body fat and lightly active (with my exercise added, without it I'm sedentary). You think 160g is a good number?0 -
eggs, cottage cheese, greek yogurt, chicken, pork, steak, fish, egg whites, etc...
if you are in a pinch protein powder will help ...
my diary is open so feel free to view it for ideas...I am currently bulking on 3000 to 3100 a day ...
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That's really high, based on your stats. The typical recommendation would be 0.8-1g per pound of LBM, so that's 78-98g. Some people do 0.8-1g per pound of total weight, but that would only take you to 107-134g.MustLoveCats21 wrote: »How did you come up with 160g? Depending on your stats, that could be reasonable or it could be way more than you need.
You know I don't even remember how I came up with it. I calculated that somehow a while ago. But these are my stats : 22 female, 5'2, 134lb, 27% body fat and lightly active (with my exercise added, without it I'm sedentary). You think 160g is a good number?
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107-134g sounds a little less daunting...0
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eggs, cottage cheese, greek yogurt, chicken, pork, steak, fish, egg whites, etc...
if you are in a pinch protein powder will help ...
my diary is open so feel free to view it for ideas...I am currently bulking on 3000 to 3100 a day ...
just eyeballed- because... well i couldn
Generic - Center Cut Pork Loin Chops Bone-In, 14.5 oz.- 85 grams protein for 522 calories.
NICE. that's a win right there- and 14 oz is a fair bit of meat... I eat mostly chicken- b/c I like it- but I've been trying to work other meats in there (GOOD LORD_ THE JOKES!!!!!!).... to up the protein- I average about 100- much harder eating only 1600-1700 caloires- so surprised- I have been having a harder time this year than last year!0 -
eggs, cottage cheese, greek yogurt, chicken, pork, steak, fish, egg whites, etc...
if you are in a pinch protein powder will help ...
my diary is open so feel free to view it for ideas...I am currently bulking on 3000 to 3100 a day ...
just eyeballed- because... well i couldn
Generic - Center Cut Pork Loin Chops Bone-In, 14.5 oz.- 85 grams protein for 522 calories.
NICE. that's a win right there- and 14 oz is a fair bit of meat... I eat mostly chicken- b/c I like it- but I've been trying to work other meats in there (GOOD LORD_ THE JOKES!!!!!!).... to up the protein- I average about 100- much harder eating only 1600-1700 caloires- so surprised- I have been having a harder time this year than last year!
Maybe I'll just drink a lot of protein shakes...hahaha. I don't think my stomach is big enough for that amount of food. I've been maintaining a lower weight for a few years now and it really feels as if I'm more satisfied with less food. I can eat 2000 calories of candy no problem - but real food? Not so much lol0 -
This is where "empty" calorie food comes in big.
There is no way you are going to fit 3K of "clean' chicken quiona and broccoli in without making yourself sick after a few days.
But 2-3 breasts for the day- couple bags of veggies- some rice- boom- big serving of stir fry + greek yogurt mixed with protein powder (my personal favorite) + big serving of ice cream + glass of milk- or maybe even hot chocolate!
wam bam thank you mam. much easier.
you don't get bonus points for hitting perfect macros.
Eat the candy- but fill the bulk of your day to hit macros as well as you can- but eat the candy- eat the ice cream- eat the bagels and cream cheese- eat the burgers- drink all the beers.
no one can tell you the right food to eat- because it's different for each person- but you have to eat more of it- then round it out with your favorite high calorie snack.0 -
This is where "empty" calorie food comes in big.
There is no way you are going to fit 3K of "clean' chicken quiona and broccoli in without making yourself sick after a few days.
But 2-3 breasts for the day- couple bags of veggies- some rice- boom- big serving of stir fry + greek yogurt mixed with protein powder (my personal favorite) + big serving of ice cream + glass of milk- or maybe even hot chocolate!
wam bam thank you mam. much easier.
you don't get bonus points for hitting perfect macros.
Eat the candy- but fill the bulk of your day to hit macros as well as you can- but eat the candy- eat the ice cream- eat the bagels and cream cheese- eat the burgers- drink all the beers.
no one can tell you the right food to eat- because it's different for each person- but you have to eat more of it- then round it out with your favorite high calorie snack.
Sounds yummy! I'm dwarf sized and sedentary outside of the 1 hour exercise I do each day - so I don't think I'll be needing 3K... more around 2K possibly. My maintenance is 1670 about. Plus 250 burned through exercise (about) plus an extra 250 to gain.0 -
LOL - well you can troll my diary- I am supposed to be eating about 1650 (losing)- and I tend to go over regularly.0
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Calories reign supreme on a bulk.
I would focus more carbs than protein- as long as you get over 100 gram of protein you should be fine.
100% this. If you aren't eating at least 500 calories over your TDEE, you might as well not even bother hitting a protein goal. Proteins are the bricks, exercise is the building plan, and calories are the construction workers. Can't build a muscle fortress without workers. Caloric allotment is kind of a taboo word on a bulk. I'm definitely not saying to go crazy and overeat, but give yourself some wiggle room with calories when bulking.
I tried to do the whole "clean bulk" eating at a minimal 300 calorie surplus. Clean bulks are a time-waster. Here is why:
It will take you 2-3 months to figure out what your TDEE actually is (it will never be exatly what you calculated). You will find it eventually when you plateau hard in your weight training. You will struggle for 2 weeks, and then say "ok, time for an increase!" You raise your cals by 300. Bam, some gainz come, you break into higher weight/reps, life is good. Then you will proceed to plateau again in 8 weeks when your TDEE rises above your calorie intake and you can't synthesize new muscle. It takes you a week or two to realize you need to raise calories again. Meanwhile, as these 1-2 weeks of frequent plateaus have been adding up, your very modest surplus is not letting your body sythesize all the muscle it could if you had been eating a bit more calories.
Basically, it comes down to how long you want it to take to get to your strength goal. If you don't mind it taking 6 years because you want to maintain your current bodyfat %, clean bulk. If you want that same body within 1-2 years instead, eat bigger. You can drop most of the fat from a successful year-long bulk in 3-4 months. It's a hell of a lot harder to gain muscle than lose fat. Don't make the process any harder than it needs to be.
I highly recommend eating at a 500 calorie surplus of your TDEE, going super hard in the weight room, automatically adjusting your cals by 100-200 every two months to nip plateaus in the bud, getting maxium muscle gains (~1lb/month for males, ~0.5lbs/month per females) possible, and then cutting the fat after. Most people opt for a bulk starting at the end of summer and then start a late Feb/early March timeframe cut for summer aesthetics. I would say that since you are starting now when most people are cutting, to try a year-long bulk and then you will be lined up for a cut for next summer!
Hope this helps0 -
eggs, cottage cheese, greek yogurt, chicken, pork, steak, fish, egg whites, etc...
if you are in a pinch protein powder will help ...
my diary is open so feel free to view it for ideas...I am currently bulking on 3000 to 3100 a day ...
just eyeballed- because... well i couldn
Generic - Center Cut Pork Loin Chops Bone-In, 14.5 oz.- 85 grams protein for 522 calories.
NICE. that's a win right there- and 14 oz is a fair bit of meat... I eat mostly chicken- b/c I like it- but I've been trying to work other meats in there (GOOD LORD_ THE JOKES!!!!!!).... to up the protein- I average about 100- much harder eating only 1600-1700 caloires- so surprised- I have been having a harder time this year than last year!
I like to serve a fair bit of meat....bahahahahahahaha...
hitting protein has never been my problem ....:)
I just hope that entry is accurate in the MFP database...yikes!0 -
MustLoveCats21 wrote: »eggs, cottage cheese, greek yogurt, chicken, pork, steak, fish, egg whites, etc...
if you are in a pinch protein powder will help ...
my diary is open so feel free to view it for ideas...I am currently bulking on 3000 to 3100 a day ...
just eyeballed- because... well i couldn
Generic - Center Cut Pork Loin Chops Bone-In, 14.5 oz.- 85 grams protein for 522 calories.
NICE. that's a win right there- and 14 oz is a fair bit of meat... I eat mostly chicken- b/c I like it- but I've been trying to work other meats in there (GOOD LORD_ THE JOKES!!!!!!).... to up the protein- I average about 100- much harder eating only 1600-1700 caloires- so surprised- I have been having a harder time this year than last year!
Maybe I'll just drink a lot of protein shakes...hahaha. I don't think my stomach is big enough for that amount of food. I've been maintaining a lower weight for a few years now and it really feels as if I'm more satisfied with less food. I can eat 2000 calories of candy no problem - but real food? Not so much lol
you got to fit in some calorie dense stuff which is why I go with bagels, full serving cream cheese, bacon, ice cream, cookies, barbeque sauce, etc...
and I have found that just drinking the shakes does not really fill you up ..it will initially because of the bloat, but usually about two hours later I am a starving mess...
I only use them if I am in a bind or feel like protein is low for the day, or if I know I may be short on calories for the day.
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MustLoveCats21 wrote: »eggs, cottage cheese, greek yogurt, chicken, pork, steak, fish, egg whites, etc...
if you are in a pinch protein powder will help ...
my diary is open so feel free to view it for ideas...I am currently bulking on 3000 to 3100 a day ...
just eyeballed- because... well i couldn
Generic - Center Cut Pork Loin Chops Bone-In, 14.5 oz.- 85 grams protein for 522 calories.
NICE. that's a win right there- and 14 oz is a fair bit of meat... I eat mostly chicken- b/c I like it- but I've been trying to work other meats in there (GOOD LORD_ THE JOKES!!!!!!).... to up the protein- I average about 100- much harder eating only 1600-1700 caloires- so surprised- I have been having a harder time this year than last year!
Maybe I'll just drink a lot of protein shakes...hahaha. I don't think my stomach is big enough for that amount of food. I've been maintaining a lower weight for a few years now and it really feels as if I'm more satisfied with less food. I can eat 2000 calories of candy no problem - but real food? Not so much lol
you got to fit in some calorie dense stuff which is why I go with bagels, full serving cream cheese, bacon, ice cream, cookies, barbeque sauce, etc...
and I have found that just drinking the shakes does not really fill you up ..it will initially because of the bloat, but usually about two hours later I am a starving mess...
I only use them if I am in a bind or feel like protein is low for the day, or if I know I may be short on calories for the day.
I'm not going to drink them to fill me up though. I was thinking of using them when I'm low on protein as a supplement. Just to make sure I hit protein.
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Chrisparadise579 wrote: »Hey congrats! Im nearing the end of my first official bulk getting ready to cut. Its a ton of fun I can tell you that! My suggestions are more chicken, whey and yogurt. But really anything will do as long as it fits your macros. Also youll need to start slowly uppinng your calories, ideally for a bulk you want to gain .5-1lb per week, any more is just too much fat, so a calorie surplus of 200 is usually enough. If you want to talk more about it feel free to message me.
I'm curious to know how a 200 calorie surplus is going to lead to .5-1 lb gain per week. Please share. Oh wait, of course you won't come back to answer questions. You never do. And of course you end with "message me". No one should never ever message you.
He sent me a message
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They're great for that, but it shouldn't be too terribly difficult to hit 100+ from meat/dairy/eggs/etc. when eating at a surplus.MustLoveCats21 wrote: »MustLoveCats21 wrote: »eggs, cottage cheese, greek yogurt, chicken, pork, steak, fish, egg whites, etc...
if you are in a pinch protein powder will help ...
my diary is open so feel free to view it for ideas...I am currently bulking on 3000 to 3100 a day ...
just eyeballed- because... well i couldn
Generic - Center Cut Pork Loin Chops Bone-In, 14.5 oz.- 85 grams protein for 522 calories.
NICE. that's a win right there- and 14 oz is a fair bit of meat... I eat mostly chicken- b/c I like it- but I've been trying to work other meats in there (GOOD LORD_ THE JOKES!!!!!!).... to up the protein- I average about 100- much harder eating only 1600-1700 caloires- so surprised- I have been having a harder time this year than last year!
Maybe I'll just drink a lot of protein shakes...hahaha. I don't think my stomach is big enough for that amount of food. I've been maintaining a lower weight for a few years now and it really feels as if I'm more satisfied with less food. I can eat 2000 calories of candy no problem - but real food? Not so much lol
you got to fit in some calorie dense stuff which is why I go with bagels, full serving cream cheese, bacon, ice cream, cookies, barbeque sauce, etc...
and I have found that just drinking the shakes does not really fill you up ..it will initially because of the bloat, but usually about two hours later I am a starving mess...
I only use them if I am in a bind or feel like protein is low for the day, or if I know I may be short on calories for the day.
I'm not going to drink them to fill me up though. I was thinking of using them when I'm low on protein as a supplement. Just to make sure I hit protein.
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Be careful with that guy. He posts terrible advice and every time he is questioned he never responds to it. I have not once seen him reply to him getting called out on terrible advice.MustLoveCats21 wrote: »Chrisparadise579 wrote: »Hey congrats! Im nearing the end of my first official bulk getting ready to cut. Its a ton of fun I can tell you that! My suggestions are more chicken, whey and yogurt. But really anything will do as long as it fits your macros. Also youll need to start slowly uppinng your calories, ideally for a bulk you want to gain .5-1lb per week, any more is just too much fat, so a calorie surplus of 200 is usually enough. If you want to talk more about it feel free to message me.
I'm curious to know how a 200 calorie surplus is going to lead to .5-1 lb gain per week. Please share. Oh wait, of course you won't come back to answer questions. You never do. And of course you end with "message me". No one should never ever message you.
He sent me a message
Then the whole message me thing. Every woman that wants advice he's tells them to message him. Only the women. Why not post the advice on the open forum? Because it's that bad? Or because he has other motives. I wonder.....
Yeah he never wrote back. eh *shrugs*0 -
Chrisparadise579 wrote: »Hey congrats! Im nearing the end of my first official bulk getting ready to cut. Its a ton of fun I can tell you that! My suggestions are more chicken, whey and yogurt. But really anything will do as long as it fits your macros. Also youll need to start slowly uppinng your calories, ideally for a bulk you want to gain .5-1lb per week month
FTFY
.5lb of muslce per week? lol. Even somebody on gear can't build muscle that fast. Not possible. That weight is going to be like 90% fat lol0 -
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I agree that 160g sounds like too much for you, that's near my goal, and I'm 190lbs right now (stupid holiday gainz). I've heard the protein requirement is also more important on a cut than on a bulk.
Feel free to look through my diary. My goal is about 2000 calories a day, and I aim to get at least 130g of protein. As a warning, I do use protein powder, and I like chicken...0 -
MustLoveCats21 wrote: »GauchoMark wrote: »eat more protein? Seriously, I can eat 160g in a day without even trying. Are you vegetarian or something that makes it more difficult?
I eat a lot of greek yogurt (Fage tastes best, Kroger Carbmaster during cuts), egg whites, grilled chicken/turkey/fish, maybe a protein bar or shake here and there, etc.
I don't know what you are trying to do with your diet, but 160g is really easy. I've done short term cuts of limiting to 1200 calories and maintaining 200-250g of protein - that gets difficult!
My challenge is usually getting enough protein within my caloric allotment.. without having to like, live off chicken alone... lol
You're calorie allotment shouldn't be an issue now if you're going to bulk
Oh, and at 134, I don't think you need 160g, 100 - 130 should do it.
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Chrisparadise579 wrote: »Hey congrats! Im nearing the end of my first official bulk getting ready to cut. Its a ton of fun I can tell you that! My suggestions are more chicken, whey and yogurt. But really anything will do as long as it fits your macros. Also youll need to start slowly uppinng your calories, ideally for a bulk you want to gain .5-1lb per week month
FTFY
.5lb of muslce per week? lol. Even somebody on gear can't build muscle that fast. Not possible. That weight is going to be like 90% fat lol
Huh? You have to be on ggears to gain .5 lbs per week? As a man or woman? Because your answer is pretty wrong. ChrisParadise is always wrong but you're wrong too
Please tell me in what part of that sentence I said it was possible to gain .5lbs per week. The part where I said "Not possible"? Can you even English, bro?0
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