ATTN: Bulking Up Basics Part 2 has arrived...by: Mr.X

[DaMan]

First, HIT training has nothing to do w/ your diet. Now, let me expand: I was saying that your carbs/calories should be evenly spread out throughout the day, only at post workout you would increase the carb/calorie intake. EX: if you were doing 6 meals each being 50g protein/50g carbs/15g fat then you would decrease it on the last meal to have 50g protein/80g carbs no fat. (it's a trade off, so to speak).

Mr.X

As far as your comment re HIT training (2 days/wk) having nothing to do with diet, I'm a bit unclear.

Your diet says that on non-lifting days you're hypocaloric @ 10calsxlbs. That would be 5 days per week for me.

Only on 2 days am I hypercaloric... so the only difference between a cutting cycle (10calsxlbs for 7 days) are those two days where I double up the calories... that's maybe just 25+% of the week, whereas someone lifting 4 days a week is at a caloric surplus on 55% of the week... are you SURE that doesn't make a difference?

Thanks for clearing up the other point.

 

[Mr.X]

As far as your comment re HIT training (2 days/wk) having nothing to do with diet, I'm a bit unclear.

Your diet says that on non-lifting days you're hypocaloric @ 10calsxlbs. That would be 5 days per week for me.

Only on 2 days am I hypercaloric... so the only difference between a cutting cycle (10calsxlbs for 7 days) are those two days where I double up the calories... that's maybe just 25+% of the week, whereas someone lifting 4 days a week is at a caloric surplus on 55% of the week... are you SURE that doesn't make a difference?

Thanks for clearing up the other point.

This paints a different picture, usually HIT lifting is done at a 4d/wk interval. Thus, I assumed you follow that interval. At 2 days a week training, I would switch up the diet, try the following:

Use the ratios for the training days for your two HIT days...
-do them in a row
-3rd day have a refeed or carb-up day (wx15)
-4-6 days use the hypocaloric ratios I listed (wx10)
-day 7 another refeed (wx15)

This way you have a cycling downtime and uptime. This is a variation of my original, but you might find it to be more interesting.

Mr.X

 

[Tagio]

looks like my question got lost on the first page haha

anyhow Mr. X, if I follow your ratios and do something like this:
(180 pound 19 y.o. male, about 15% bf or slightly less)

Monday: 4000 calories, weights
Tuesday: 1800 calories
Wednesday: 4000 calories, weights
Thursday: 1800 calories
Friday: 4000, weights
Saturday: 2200 calories and lots of cardio (I do aggressive inline on the weekends)
Sunday: 2200 calories, lots of cardio

what do you think this plan would do exactly? overall, I'd be at a caloric deficit for the week, so I'd expect some fat loss. But could I still expect strength gains? (not concerned with getting bigger)

any advice or comments appreciated

thanks

 

[Mr.X]

looks like my question got lost on the first page haha

anyhow Mr. X, if I follow your ratios and do something like this:
(180 pound 19 y.o. male, about 15% bf or slightly less)

Monday: 4000 calories, weights
Tuesday: 1800 calories
Wednesday: 4000 calories, weights
Thursday: 1800 calories
Friday: 4000, weights
Saturday: 2200 calories and lots of cardio (I do aggressive inline on the weekends)
Sunday: 2200 calories, lots of cardio

what do you think this plan would do exactly? overall, I'd be at a caloric deficit for the week, so I'd expect some fat loss. But could I still expect strength gains? (not concerned with getting bigger)

any advice or comments appreciated

thanks

Ovearall it looks good, my only problem is that you need to increase caloric intake on your "lots of cardio" days to at least 3000 cal, the increase should be in carb and they should be saturated around your workout to give you energy.

I think you'll do fine w/ this diet.

Mr.X

 

[Tagio]

thanks for your help

I'm looking forward to following this program.

 

[DaMan]

This paints a different picture, usually HIT lifting is done at a 4d/wk interval. Thus, I assumed you follow that interval. At 2 days a week training, I would switch up the diet, try the following:

Use the ratios for the training days for your two HIT days...
-do them in a row
-3rd day have a refeed or carb-up day (wx15)
-4-6 days use the hypocaloric ratios I listed (wx10)
-day 7 another refeed (wx15)

This way you have a cycling downtime and uptime. This is a variation of my original, but you might find it to be more interesting.

Mr.X

Makes PERFECT sense now.

I'm gonna make a small modification to suit my training schedule - on those two days I train EXTREMELY intensely, and two consecutive days aren't that great... I have two days inbetween them, so what I think I'm going to do is

1 - lift, feed
2 - feed
3 - diet
4 - lift, feed
5 - feed
6 - diet
7 - diet

so basically the same except the two refeeds are the day right after I work out...

I like that a lot actually... approve?

 

[Mr.X]

Makes PERFECT sense now.

I'm gonna make a small modification to suit my training schedule - on those two days I train EXTREMELY intensely, and two consecutive days aren't that great... I have two days inbetween them, so what I think I'm going to do is

1 - lift, feed
2 - feed
3 - diet
4 - lift, feed
5 - feed
6 - diet
7 - diet

so basically the same except the two refeeds are the day right after I work out...

I like that a lot actually... approve?

Approved...lol

looks good

Mr.X

 

[m0t03]

Do u have to be a member of that site to view it. It keeps asking me for username password

Mike

 

[Mr.X]

Do u have to be a member of that site to view it. It keeps asking me for username password

Mike

I believe so, it's free!

Mr.X

 

[Mr.X]

my article is here, it will be here indefinetely....

http://massmonsters.infopop.cc/6/ubb.x?a=frm&s=9506025911&f=5636038281

check it out , give some input
thanks

Mr.X