sjohnson__1 Member

*whatever you want. Carbs can be up to that amount.

No need to ever say "keep (specific macro) low" on a bulk. Hit your minimums on protein (.7g-1g/lb of BW -OR- 1-1.5g/lb of LBM) and fats (25-30% of calories). Fill the rest in with whatever macronutrients you want, so long as you're eating enough carbs. Applying the previous sentence to your diet means, your fats need to…

Eat to grow.

The more you hit that particular muscle group, the less the DOMS will be (quicker recovery time). DOMS can be really intense at first, but they get less and less intense (as long as workout intensity is about equal) as you go. Keep fighting through the DOMS and as others have mentioned, maybe try hitting a different muscle…

There is some evidence that a high protein (more than 1g/lb) diet is more beneficial than it is negative. That doesn't mean it's necessarily efficient for everyone. Layne Norton has touched on the subject before. However, as a general application I would say in a bulk, it's perfectly fine to set your minimum to the low end…

In a bulk, I would think anywhere from 1.1g/lb LBM - 1.5g/lb LBM is sufficient for protein. Much more important to keep higher in a cut.

@jmule24 - Thanks buddy - how's your program going? Also FWIW - My Bodybuilding day is as follows, for this block:

I've altered my diet to eat less carbs on off days, and thus less calories as well. It's worked well for me as far as "feeling" lean goes, but no real changes to my physique. In order to maintain a surplus on average though, I increased some fats and kept carbs high on training days. (more of a calorie cycling effect than…

Hey all... weeks 8-9 of the program went as follows: Monday week 8 - Injured back doing conventional deadlifts. Switched program up to remove conventional deadlifts and work on sumo's 100% of my deadlift training. As a result I took week 8 off to recover. Got back in the gym on Friday and Sunday that week and did some…

I second this. If you're not wanting to put on too much fluff -- or any more right now... then cut. Get down to a good bf%, something like 12-13% before you start to increase your calories again. Just take a methodic approach to it all and you'll get to where you want to be in due time! Keep it up, man. You've got our…

Weight x's 10 seems a little off, but for a straight forward calculator, it might work. For me personally, I'd have to be a little more precise...

"what are things I can eat to gain?" Pancakes, poptarts, burritos, nuts, bagels, cereal, milk, ice cream, PIZZA, all the meat, all the veggies, all the fruits, ...... AKA all the food! Eat up OP!

*kitten*, I went from intimidated in the gym, to feeling out of place without it. Once you see gainz it becomes your happy place.

Noted ^. Thank you!

you are your own worst enemy... keep that in mind. Get out of your head and start making changes for the better. You'll appreciate that kinda mentality later on, I promise! PS: BEAST JO!!!

I remember reading about this. Did Lyle mention or hypothesize about how long an adequate refeed for the upregulation of leptin would be? I thought I remembered him mentioning eating at or slightly above maintenance for about a week or so... Just curious.

http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html - decent article to reference for cutting. This does include some stuff on meal timing and specific nutrients over others, but for the most part the premise is right on track with a typical flexible dieters.

http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html - decent article to reference for cutting. This does include some stuff on meal timing and specific nutrients over others, but for the most part the premise is right on track with a typical flexible dieters.

Refeed for me:* fats at or around 20-25g's for the day; * I multiply add 5% to maintenance calories and fill it in with a reduced protein macro intake (during the cut im at around 1.4g/lb of lbm, during the reefed I reduce this to 1g/lb of lbm), and; * I fill the rest carbs. Bagels, nonfat/lowfat milk, cereal, low fat…

Bingo! Continue to lift heavy. Training should always be about long term goals (strength promotes size, btw), not your short term cutting goal.

A slow cut is much more sustainable. However, I wouldn't worry too much about muscle loss if you're cutting up to 1lb/week - as long as your cut isn't too long. I was able to keep that pace and managed to increase non-fat (lean) mass by 2lbs. Cutting took its toll eventually in the weight room, but that was after quite…

I might try using the Katch-Mcardle formula if you know your bf%. Katch-McArdle: Considered one of the most accurate formulas for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %. * BMR = 370 + (21.6 x LBM) Where LBM = [total weight (kg) x (100 - bodyfat %)]/100 * As these are only BMR…

Trial and error.

Also, keep in mind, that most people don't exercise 7 days a week. And TDEE is an average. So if OP only works out 3 times a week she's really burning ~565 kcals per workout and ~0 on rest days. ie: 242 calories per day x 7 days per week = total calories burnt working out per week = 1694. Total calories burnt working out…

MFP doesn't account for your exercise expenditure. So on average, Scooby is saying OP burns about 242 kcals per day through exercise.

Andy - Post this in a thread in the weight loss section and I'll comment. Don't want to hijack a bulking thread.

Gaining muscle and minimizing fat isn't magical at all. But, unless you're just extremely lucky, I doubt it can be done efficiently without making an effort to follow the science.

Week 7 is through.. Weight is moving slower, which is fine with me as long as I'm in a surplus I'll take a slower gain (+0.5). I tweaked my L5/L6 pulling a pretty light conventional deadlift on day 1 of week 8, so the rest of this week will be bench + some light accessory work only to avoid further damage. Week 9 is deload…