what do i do?
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what do i do? - 7/19/2006 5:30:08 AM
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redtailshark2000
Posts: 478
Joined: 6/23/2006
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I am currently in a bulking phase and have noted my results the past 2 weeks with a bodyfat scale.
Start: (2500-2700 cals a day) 159.0 lbs 12.5% bodyfat
End week 1: 159.2 lbs 12.5% bodyfat (At this point I got frustrated and figured I'd bump up the call to 3000-3200)
End week 2:(3000-3200) 161.4 lbs 13% bodyfat ( this mean i gained about a pound of muscle but also about a pound of fat)
What should i do? Cut back cals or keep going like I am? I am trying to do a lean bulk and am doing no cardio. Is a 1:1 ratio good or bad?
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RE: what do i do? - 7/19/2006 5:43:29 AM
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The Sheep Man
Posts: 1274
Joined: 3/27/2005
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Add Cardio... A 1:1 ratio is not that great, 2:1 would be much better. You should be able to gain just as much muscle with less fat than you did.
You could however continue as you were for another week and see how next week goes, then adjust. But even when bulking, cardio is your friend.
_____________________________
5'9"
March 23rd: 189lbs
BF: 20% BF
http://sheep-manland.myminicity.com/ind
(in reply to redtailshark2000)
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RE: what do i do? - 7/19/2006 5:52:31 AM
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redtailshark2000
Posts: 478
Joined: 6/23/2006
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when is the best time to do the cardio?
(in reply to The Sheep Man)
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RE: what do i do? - 7/19/2006 6:08:49 AM
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The Sheep Man
Posts: 1274
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ideally? early morning with weight training as a second session at another time of the day.
If time is an issue, do the cardio immediately after weights. You should only need 3 or 4 sessions a week because you are bulking
_____________________________
5'9"
March 23rd: 189lbs
BF: 20% BF
http://sheep-manland.myminicity.com/ind
(in reply to redtailshark2000)
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RE: what do i do? - 7/19/2006 7:02:55 AM
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redtailshark2000
Posts: 478
Joined: 6/23/2006
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how long should these sessions be and at what intensity level (treadmill)? Should i eat before doing the cardio or go straight to it?
(in reply to The Sheep Man)
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RE: what do i do? - 7/19/2006 7:11:45 AM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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It sounds like you've only been bulking for two weeks- Is this correct? Or have you only been measuring your progress for the past two weeks?
If you've just started bulking, you need to give it more time for your body to adjust to the calorie intake. Adding 300-700 calories per day within a week's time is definitely going to add fat to your frame- Your body can't adjust to that amount that fast.
So- How long have you actually been bulking for?
(in reply to redtailshark2000)
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RE: what do i do? - 7/19/2006 8:08:33 AM
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redtailshark2000
Posts: 478
Joined: 6/23/2006
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I have been bulking for about 4 weeks. What should I do? cut cals? cardio?
Here is my diet for 3000 cals:
meal 1: 830 am
1.5 cups oat bran (cooked)
egg sandwich (slice ff cheese, whole wheat english muffin, 1 egg)
1 scoop whey
OR
1 scoop creatine/dextrose (rest days)
1 scoop whey
2 egg white omlette with 1 slice ff cheese
egg sandwich
Meal 2: 11am
1tbsp peanut butter
.5 cup ff cottage cheese
1 large apple
Meal 3: 1245 pm
1 cup brown rice
5 oz turkey breast burger on whole wheat bun
1 cup green beans
Meal 4: pre workout 230pm
1 large banana
1 scoop whey in milk
Meal 5: post workout 430 pm
1 scoop creatine/dextrose
1 scoop whey
2 rice cakes (1/2 hour later)
Meal 6: 1 hour after workout 530 pm
Protein shake ( 1tbsp peanut butter, 1 scoop whey, 1 myoplex carbsense rtd)
Meal 7: 2 hrs after workout 630 pm
6 inch turkey sub at subway (wheat, cheese, double meat, no sauce)
Meal 8: 915 pm
1 carb and sugar control dannon yogurt with a couple nuts
Before bed: 1100pm
.5 scoop whey
1 cup ff cottage cheese
where can I improve/cut/change/add? or is it ok how it is?
(in reply to cpl)
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RE: what do i do? - 7/19/2006 12:29:47 PM
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Leoboy75
Posts: 28
Joined: 7/21/2005
From: Seattle,Wa
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I'm going to agree with the previous answere to your question and add a bit.
Don't rely on body fat scales either, they aren't reliable, or consistant. They only send a pulse through the lower body, and use a generic equation to calculate so the results aren't taylored for you specifically. body composition. True electrical impedance machines have contact at a hand and a foot, so they go through upper and lower body, and are constatntly calibrated for each person they are used on. And are pretty accurate, but not very common, and very expensive, that's why you don't see that at most gyms, instead the caliper is usually used.
I'm not sure if you're a gym member or not, but if you are you should be able to get your body composition checked for no cost done with calipers, they are reasonably accurate and pretty consistant, especially if you get it done by the same person every time.
Good luck on your bulking.
_____________________________
Age: 30
Height: 5'5"
Weight: 170
"It's all about correct form and nutrition"
(in reply to redtailshark2000)
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