My First Clean Bulk: looking for opinions/tips
Replies
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@usmcmp that's awesome. All joking aside, ton of respect for other powerlifters. Especially the good ones.
I don't see a Brad for the 82.5kg class for raw or equipped in full power. Not trying to call your bluff, I was curious since I hold an AAPF and an AWPC record in raw deadlift only.
http://worldpowerliftingcongress.com/wp-content/uploads/records/AAPF_RAW_FullPower.pdf
How stringent are the drug tests in that fed?
At our meet we had 50 women and they picked two I believe. It's a ratio and if the field is smaller than a certain number of competitors they don't test. It's a urine test after lifting and before the awards.0 -
Let me get this straight...
5'9"
175
9.4 BF?
So that gives a LBM of 159 lbs and a FFMI of 23.6.
And this is a first bulk??? Someone please correct my math if I am wrong but WOW.. just wow!0 -
@usmcmp that's awesome. All joking aside, ton of respect for other powerlifters. Especially the good ones.
I don't see a Brad for the 82.5kg class for raw or equipped in full power. Not trying to call your bluff, I was curious since I hold an AAPF and an AWPC record in raw deadlift only.
http://worldpowerliftingcongress.com/wp-content/uploads/records/AAPF_RAW_FullPower.pdf
How stringent are the drug tests in that fed?
At our meet we had 50 women and they picked two I believe. It's a ratio and if the field is smaller than a certain number of competitors they don't test. It's a urine test after lifting and before the awards.
Thanks - I am not familiar with all 'drug tested' feds - and as you know, many do not bother testing. USAPL are pee tests in the same time frame - I think they picked more than 2 women at my last meet, but could be wrong, and if so, not a lot more (good female showing there also) - I was one that was picked (first time for me)...I felt like a proper athlete lol.0 -
@usmcmp that's awesome. All joking aside, ton of respect for other powerlifters. Especially the good ones.
I don't see a Brad for the 82.5kg class for raw or equipped in full power. Not trying to call your bluff, I was curious since I hold an AAPF and an AWPC record in raw deadlift only.
http://worldpowerliftingcongress.com/wp-content/uploads/records/AAPF_RAW_FullPower.pdf
How stringent are the drug tests in that fed?
At our meet we had 50 women and they picked two I believe. It's a ratio and if the field is smaller than a certain number of competitors they don't test. It's a urine test after lifting and before the awards.
Thanks - I am not familiar with all 'drug tested' feds - and as you know, many do not bother testing. USAPL are pee tests in the same time frame - I think they picked more than 2 women at my last meet, but could be wrong, and if so, not a lot more (good female showing there also) - I was one that was picked (first time for me)...I felt like a proper athlete lol.
I get a polygraph when I compete in natural bodybuilding shows (along with the random urine test between pre-judging and awards), so just the random urine test didn't seem adequate for me in powerlifting.
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They never give out certificates in the federations I compete in - I am kinda pouty about it - I get a shiny medal in USAPL though - or a freaking horrible statue thing from the APA.
For anyone checking - the squat, bench and total was last set in February of this year - so you would not see his name on the records currently.
That being said - throwing out appeals to authority (you own one at that), insulting someone's physique and now doing a not so humble and random brag is very tacky...very tacky indeed.0 -
cc's? Aw. Are you saying I have breast implants? Cute. If you are however trying to accuse me of steroid use, I also compete in the AAPF. That's a nationally recognized drug tested powerlifting federation where I ask hold the national squat, bench, and total record for 181. Tootin my own horn a bit. Ha ha toot toot. Glad to see you know so much though.
Don't really care if you are or not tbh. I was just trading blow for blow since you felt the need to pull the look at my body and my credentials card.
I also don't see you nationally ranked?
http://worldpowerliftingcongress.com/wp-content/uploads/records/AAPF_RAW_FullPower.pdf0 -
@usmcmp that's awesome. All joking aside, ton of respect for other powerlifters. Especially the good ones.
I don't see a Brad for the 82.5kg class for raw or equipped in full power. Not trying to call your bluff, I was curious since I hold an AAPF and an AWPC record in raw deadlift only.
http://worldpowerliftingcongress.com/wp-content/uploads/records/AAPF_RAW_FullPower.pdf
How stringent are the drug tests in that fed?
At our meet we had 50 women and they picked two I believe. It's a ratio and if the field is smaller than a certain number of competitors they don't test. It's a urine test after lifting and before the awards.
Thanks - I am not familiar with all 'drug tested' feds - and as you know, many do not bother testing. USAPL are pee tests in the same time frame - I think they picked more than 2 women at my last meet, but could be wrong, and if so, not a lot more (good female showing there also) - I was one that was picked (first time for me)...I felt like a proper athlete lol.
I get a polygraph when I compete in natural bodybuilding shows (along with the random urine test between pre-judging and awards), so just the random urine test didn't seem adequate for me in powerlifting.
Yeah - I wish they could tighten it up. I do not care if someone is on gear - I just do not want to compete in a drug tested meet with them.0 -
They never give out certificates in the federations I compete in - I am kinda pouty about it - I get a shiny medal in USAPL though - or a freaking horrible statue thing from the APA.
For anyone checking - the squat, bench and total was last set in February of this year - so you would not see his name on the records currently.
We get them in the AAPF and AWPC.
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LolBroScience wrote: »Drop protein and increase carbs/fat. Unnecessary to have protein that high when you can be reap the benefits of a better fueled workout and recovery from carbs or fats
thanks for the advice, majority are giving me the same advice so I'm going to give it a try and see how my body responds.0 -
LolBroScience wrote: »Your Salmon macros are off too btw... that or your serving size.
yea i used a myfitnesspal search for salmon since I forgot to take a picture of the nutrition facts so I'm sure it's a little off0 -
Almost half your calories are coming from shakes. I'd try cutting it down to just a post workout shake. . And a homemade weight gainer before bed as far as shakes go. Other than that looks like you should be well on your way to a decent bulk. All this "clean, dirty bulk" terms regarding food can really mess with your head. Just track everything you eat and enjoy the process, and enjoy the "bad"foods as well.
thanks for the advice! I find it hard to hit +3,000 without a mass gainer, but I guess if I just eat whatever and make sure it fits my macros it will be easier0 -
LolBroScience wrote: »Drop protein and increase carbs/fat. Unnecessary to have protein that high when you can be reap the benefits of a better fueled workout and recovery from carbs or fats
thanks for the advice, majority are giving me the same advice so I'm going to give it a try and see how my body responds.
Oh hey, the OP came back. We're also sounding like your mother. Eat your vegetables!
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Almost half your calories are coming from shakes. I'd try cutting it down to just a post workout shake. . And a homemade weight gainer before bed as far as shakes go. Other than that looks like you should be well on your way to a decent bulk. All this "clean, dirty bulk" terms regarding food can really mess with your head. Just track everything you eat and enjoy the process, and enjoy the "bad"foods as well.
thanks for the advice! I find it hard to hit +3,000 without a mass gainer, but I guess if I just eat whatever and make sure it fits my macros it will be easier
I hit 4500 cals without a gainer so you can do it.
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asflatasapancake wrote: »The calories look about right. About 5-6 pounds in 4 weeks is a little more than the recommened .5-1 pound per week. Are your lifts going up? Measurements? Ice cream and cheese curds have been my go to foods.
I discovered deep fried cheese curds last year....hnnnnnng
yea I've been seeing a lot of people eating that here, I might give it a try!0 -
You guys are right, I looked and that guy named Albert David took it in Orlando on 2-28-15. Mine is just a state record now. He hit 242.5 squat - 160 bench - and 657.5 total. I admit I'm wrong on this one. Swing and a miss. Sort of.0
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lishie_rebooted wrote: »Liftng4Lis wrote: »Can we see a picture please?
This, plus where is the fruit?
And dairy?
And happiness?
i use the yogurt for my dairy intake should I eat more? I actually eat fruit and veggies for snacks just forgot to add them in the excel sheet
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You guys are right, I looked and that guy named Albert David took it in Orlando on 2-28-15. Mine is just a state record now. He hit 242.5 squat - 160 bench - and 657.5 total. I admit I'm wrong on this one. Swing and a miss. Sort of.
It happens. I keep waiting for someone to beat mine. There's still satisfaction in holding it for a few months. The AAPF and AWPC are fairly young as far as federations goes. Records will get set and beat rapidly.0 -
Also, as mentioned, pics are going to be necessary as 175 at 5'9 and 9.4 percent is pretty damn ripped.
Really? not IMO, using the same technique I used for my recent measurement, it read my BF at 5% back when I was playing soccer competitively daily, for my personal body type, at 9% i don't look impressive. The device I used is at my gym, you stand on it and hold the handles, not sure how accurate it is, I'll take down the name today when I go0 -
Also, as mentioned, pics are going to be necessary as 175 at 5'9 and 9.4 percent is pretty damn ripped.
Really? not IMO, using the same technique I used for my recent measurement, it read my BF at 5% back when I was playing soccer competitively daily, for my personal body type, at 9% i don't look impressive. The device I used is at my gym, you stand on it and hold the handles, not sure how accurate it is, I'll take down the name today when I go
Bioelectrical Impedence. Highly inaccurate.0 -
LyndseyLovesToLift wrote: »Wow, that's a hell of a lot of bro food, dude. Do you eat anything that tastes good? And what exactly is a "cheat day" when you're bulking. You eat at a deficit on that day or something? I kid, but seriously, there's no cheating while bulking - there's only eating.
maybe 'lean' bulking is the term I'm looking for? I don't know I just enjoy eating healthy foods honestly, don't get me wrong I indulge every now and then buy I'm that guy that hasn't had a sip of soda in almost 5 years and fast food in almost 4...I'm annoying I know...0 -
Those are not all that accurate because they vary greatly depending on how hydrated you are. You can maximize the accuracy of them by always using it at the same time of day and at the same hydration level. Morning before drinking or eating anything but after using the restroom is likely the best time. And look at overall trends.Also, as mentioned, pics are going to be necessary as 175 at 5'9 and 9.4 percent is pretty damn ripped.
Really? not IMO, using the same technique I used for my recent measurement, it read my BF at 5% back when I was playing soccer competitively daily, for my personal body type, at 9% i don't look impressive. The device I used is at my gym, you stand on it and hold the handles, not sure how accurate it is, I'll take down the name today when I go0 -
LyndseyLovesToLift wrote: »Wow, that's a hell of a lot of bro food, dude. Do you eat anything that tastes good? And what exactly is a "cheat day" when you're bulking. You eat at a deficit on that day or something? I kid, but seriously, there's no cheating while bulking - there's only eating.
maybe 'lean' bulking is the term I'm looking for? I don't know I just enjoy eating healthy foods honestly, don't get me wrong I indulge every now and then buy I'm that guy that hasn't had a sip of soda in almost 5 years and fast food in almost 4...I'm annoying I know...
Eh, many people eat "clean", but there's no real definition. Eat how you like, but keep in mind that calorie dense food can help you hit your calorie count.
Here's a list of calorie dense food since you say you have a problem hitting goal without mass gainers:
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods0 -
Almost half your calories are coming from shakes. I'd try cutting it down to just a post workout shake. . And a homemade weight gainer before bed as far as shakes go. Other than that looks like you should be well on your way to a decent bulk. All this "clean, dirty bulk" terms regarding food can really mess with your head. Just track everything you eat and enjoy the process, and enjoy the "bad"foods as well.
thanks for the advice! I find it hard to hit +3,000 without a mass gainer, but I guess if I just eat whatever and make sure it fits my macros it will be easier
I hit 4500 cals without a gainer so you can do it.
mind giving me of an example of what you eat so I can get an idea?
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LyndseyLovesToLift wrote: »Wow, that's a hell of a lot of bro food, dude. Do you eat anything that tastes good? And what exactly is a "cheat day" when you're bulking. You eat at a deficit on that day or something? I kid, but seriously, there's no cheating while bulking - there's only eating.
maybe 'lean' bulking is the term I'm looking for? I don't know I just enjoy eating healthy foods honestly, don't get me wrong I indulge every now and then buy I'm that guy that hasn't had a sip of soda in almost 5 years and fast food in almost 4...I'm annoying I know...
Eh, many people eat "clean", but there's no real definition. Eat how you like, but keep in mind that calorie dense food can help you hit your calorie count.
Here's a list of calorie dense food since you say you have a problem hitting goal without mass gainers:
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods
awesome! thanks!0 -
Almost half your calories are coming from shakes. I'd try cutting it down to just a post workout shake. . And a homemade weight gainer before bed as far as shakes go. Other than that looks like you should be well on your way to a decent bulk. All this "clean, dirty bulk" terms regarding food can really mess with your head. Just track everything you eat and enjoy the process, and enjoy the "bad"foods as well.
thanks for the advice! I find it hard to hit +3,000 without a mass gainer, but I guess if I just eat whatever and make sure it fits my macros it will be easier
I hit 4500 cals without a gainer so you can do it.
mind giving me of an example of what you eat so I can get an idea?
Here's an example of what LolBroScience ate on a typical day during his bulk. He doesn't typically eat breakfast and managed to hit 3000+ calories.
http://www.myfitnesspal.com/food/diary/LolBroScience?date=2014-10-25
http://www.myfitnesspal.com/food/diary/LolBroScience?date=2014-10-260 -
Almost half your calories are coming from shakes. I'd try cutting it down to just a post workout shake. . And a homemade weight gainer before bed as far as shakes go. Other than that looks like you should be well on your way to a decent bulk. All this "clean, dirty bulk" terms regarding food can really mess with your head. Just track everything you eat and enjoy the process, and enjoy the "bad"foods as well.
thanks for the advice! I find it hard to hit +3,000 without a mass gainer, but I guess if I just eat whatever and make sure it fits my macros it will be easier
I hit 4500 cals without a gainer so you can do it.
mind giving me of an example of what you eat so I can get an idea?
Here's an example of what LolBroScience ate on a typical day during his bulk. He doesn't typically eat breakfast and managed to hit 3000+ calories.
http://www.myfitnesspal.com/food/diary/LolBroScience?date=2014-10-25
http://www.myfitnesspal.com/food/diary/LolBroScience?date=2014-10-26
Strong Diary creep
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Well this tread turned around rather quickly. @LolBroScience I publicly apologize for insulting your physique and intelligence. I realize we are all here for the same reason and that's fitness. And while our views may not align, that doesn't mean degradation is best. Lift on brother, lift on! PS I still want to borrow that arm blaster.0
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Well this tread turned around rather quickly. @LolBroScience I publicly apologize for insulting your physique and intelligence. I realize we are all here for the same reason and that's fitness. And while our views may not align, that doesn't mean degradation is best. Lift on brother, lift on! PS I still want to borrow that arm blaster.
Accepted and all good. Although, it's not mine... it was laying on the gym floor and I decided to test it out. I think it is community equipment.0 -
sorry the picture is huge...keep in mind that I do eat fruits and veggies just didn't write them down on the excel sheet as well as I do take a multivitamin 3x daily as well as BCAA
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