on a Bulk, trying to get my nutrition down, IIFYM, etc..
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My pre-workout meal will typically consist of a Snickers (or candy bar of choice) + Monster.
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If you're making/preparing a lot of food from scratch (like I do), that may not necessarily be the case. Only a small portion of the foods I eat regularly have been fortified.civilizedworm wrote: »If one lives in an industrial nation, one really does not have to worry about getting enough micro-nutrients --- they are fortified in just about everything we eat
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ForecasterJason wrote: »
If you're making/preparing a lot of food from scratch (like I do), that may not necessarily be the case. Only a small portion of the foods I eat regularly have been fortified.civilizedworm wrote: »If one lives in an industrial nation, one really does not have to worry about getting enough micro-nutrients --- they are fortified in just about everything we eat
And, if they haven't been fortified... it is likely that they are already dense in nutrient as whole food sources.0 -
Still not a concern.ForecasterJason wrote: »
If you're making/preparing a lot of food from scratch (like I do), that may not necessarily be the case. Only a small portion of the foods I eat regularly have been fortified.civilizedworm wrote: »If one lives in an industrial nation, one really does not have to worry about getting enough micro-nutrients --- they are fortified in just about everything we eat
Really, the only thing some people in some parts of the country (down south if I recollect correctly from my college nutrition classes) have to worry about is a lack of iodine in their soil. But not much more than that.0 -
You don't get nutritional bonus points for eating above and beyond what your body needs for micronutrients. Anything over what your body needs just gets peed/pooped/exhaled out (or stored in your fatty tissue).
And, if you truly want to be miserable...by all means....keep your diet "clean" while you try to bulk. Have fun with that.0 -
beastcompany wrote: »
My pre-workout meal will typically consist of a Snickers (or candy bar of choice) + Monster.
That grosses me out only because I don't like Monster or Snickers lol
I rarely eat candy bars these days (because I have overeating issues) but I like Muskateers, that crazy Reese's candy bar, Skor bars0 -
snickers are a great pre/post workout
carbs- protein fats.
winning all the way around- it was never my go to until I realized it has so much more bang for it's buck than a pure chocolate bar that I would normally reach for.... so it's my go to when I need a quick higher cal snack.0 -
Lately, I've been drinking Grande Whole Milk Cappuccinos because that 'bucks is the closest thing open to my gym in the morning after I finish. I grasp my mug tightly as I can. Tides me over until I get home for another feed.0
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beastcompany wrote: »
My pre-workout meal will typically consist of a Snickers (or candy bar of choice) + Monster.
That grosses me out only because I don't like Monster or Snickers lol
I rarely eat candy bars these days (because I have overeating issues) but I like Muskateers, that crazy Reese's candy bar, Skor bars
After years of volunteering to empty recycling at the medical school when I was working on my degree, I can't stand the smell of energy drinks; the library cans were full of those.
Then a few weeks ago red bull had a promotion at my gym and they handed out the diet red bulls to everyone, and so everyone around me was drinking them. I was excited I made it through my workout without puking.0 -
Hi everyone
So I have been reading up a lot about nutrition, particularly when it comes to gaining weight on a bulk. I can't seem to gain any weight (I am currently eating 3700 cal a day).
Here's my breakdown of my macros:
3700 cal
144 fat
370 carb
231 protein
I'm thinking of reducing my protein a bit, and upping my carbs.
My question mainly revolves around the types of foods I'm eating, and whether or not I may have a deficiency in micronutrients, "high quality" protein, etc. and if that in turn could have an effect on my mass building goals?
I am a vegetarian with the exception of bacon, and very occasionally chicken. Not things I eat every day, but when I'm at a restaurant and I have no other options, that is what I turn to.
I can post the specifics of my diet, but the bulk of my calorie sources come from foods like:
Milk
Oats
Brown Rice
Tofu
Eggs
Cheese
Protein Powder (to aid in extra calories)
Olive Oil
Nuts
Greek Yogurt
Granola
Tempeh Bacon / Mayonnaise / Lettuce / Tomato / Whole Wheat sandwich
more Milk
That's the base of my diet. I seem to hit my macros pretty decently. (Go over fats by 13 grams, Carbs by 10 grams, short on protein by 20 grams or so, but I'm already calculating high for this anyway so I'm not too worried about it).
My fiber is around 40 grams a day, my cholesterol seems kind of high (however, my # is inflated due to the standard 2000 cal a day recommendation, yet is still kind of high), etc.
Any comments on this, and what I can improve to reach my goals? I understand the IIFYM idea, but I worry now about not getting enough "high quality" protein and micro nutrients.
I suggest few servings of fruits and vegetables for micronutrients. I tend to lack these so I've been using a blender. Baby spinach, fruit, juice and ice.
As usual, you're overthinking everything again. Getting macro/micro nutrients while on a surplus should be the easy part.0 -
snickers are a great pre/post workout
carbs- protein fats.
winning all the way around- it was never my go to until I realized it has so much more bang for it's buck than a pure chocolate bar that I would normally reach for.... so it's my go to when I need a quick higher cal snack.
I'm sure they're great.
I don't care for caramel lol
Plus, a candy bar and a most protein bars have very similar stats but the candy bar is waaaaay cheaper lol0 -
snickers are a great pre/post workout
carbs- protein fats.
winning all the way around- it was never my go to until I realized it has so much more bang for it's buck than a pure chocolate bar that I would normally reach for.... so it's my go to when I need a quick higher cal snack.
She knows ^^^
Plus that pump effect.
Oh lawd!
BRB Veins bursting through skin.
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omg i stopped reading after soda was recommended. please no.0
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LolBroScience wrote: »
in…to find out what is wrong with soda….0 -
OP - you have received solid advice, I suggest that you follow it. the one thing I noticed is that you do not weight your foods. If you are not weighting your foods then it is entirely possible that you are not hitting 3700 a day and are in fact eating less, hence, no gain …I would suggest investing in a food scale...0
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lol. i get it.0
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Poptarts are fortified with micros. 1 box per day. No worries.0
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Wrong. One doesn't need "clean" food to bulk. I ate 10 donuts on Saturday alone. I'm 45 years old and less than 14% at 220 lbs. To bulk you need calories, not super intense workouts.markjdavenport wrote: »Lets look at your activity. If you do a physical job every day then blast it in the gym, then you may be in a calorie deficit. Also, the type of training you are doing can have impact on your gains. A lot of things come into play here. I have been there, when I was young in my 20s I could eat 4000 calories and still lose weight. I trained briefer with more intensity, lots of rest and recovery. Do not eat junk, good clean food. Get your macros right. If you are a hard gainer, 3 maybe for super intense workouts a week thats it. And yes, bump up the calories about 500, go a few weeks, weigh yourself take measurements etc and adjust accordingly.
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I would 'reverse diet'. Increase Carbs and Fats ever so slightly each week and monitor your weight. Until you gain around a pound or two each month. Slow steady weight gain. Hit the big 4 in the gym and go heavy.0
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Wrong. One doesn't need "clean" food to bulk. I ate 10 donuts on Saturday alone. I'm 45 years old and less than 14% at 220 lbs. To bulk you need calories, not super intense workouts.markjdavenport wrote: »Lets look at your activity. If you do a physical job every day then blast it in the gym, then you may be in a calorie deficit. Also, the type of training you are doing can have impact on your gains. A lot of things come into play here. I have been there, when I was young in my 20s I could eat 4000 calories and still lose weight. I trained briefer with more intensity, lots of rest and recovery. Do not eat junk, good clean food. Get your macros right. If you are a hard gainer, 3 maybe for super intense workouts a week thats it. And yes, bump up the calories about 500, go a few weeks, weigh yourself take measurements etc and adjust accordingly.
You spelled "sugar bagel" wrong-:P0 -
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