Big Time Transition....

[JKurz1]

Ok, so you are ripped, shredded and in contest form.....obviously you are weak, maybe overtrained, and conditioned to consume 1/2 your maintenance cals for awhile now.....SO, you are done, and want to put the lean mass back on.....how do yu make the switch? Do you lay off everything for a few days, eat heavy, nix the cardio, no training, and then start your bulk process, i.e. big gear cycle (dbol,test,deca).......or do you just continue on Friday, rest the weekend, and hit it hard on Monday?

 

[MUSTANG_18]

Personally, I would gradually increase the cals every couple days or so until you reach your desired amount. As for the cycle, thats personal prefrance. If you just got off some AAS then I would take a little break but if you have been "off" a while then you could go ahead and start something. I would not nix the cardio altogether as I still like to do cardio at least 2-3 times a week when "bulking" but I just decrease the time and intensity.

M18

 

[DIVISION]

It's IT.

Ok, so you are ripped, shredded and in contest form.....obviously you are weak, maybe overtrained, and conditioned to consume 1/2 your maintenance cals for awhile now.....SO, you are done, and want to put the lean mass back on.....how do yu make the switch? Do you lay off everything for a few days, eat heavy, nix the cardio, no training, and then start your bulk process, i.e. big gear cycle (dbol,test,deca).......or do you just continue on Friday, rest the weekend, and hit it hard on Monday?

First of all, Time On = Time Off. If you are coming off a cutter, have you given your body enough time to recuperate? Progressively start to up your food intake, quality protein and carbs. For the start, just delete the cardio portion of your workouts and focus on the core lifts that sustain mass.

Hope this helps, holmes.

DIV

 

[wnt2bBeast]

Personally, I would gradually increase the cals every couple days or so until you reach your desired amount. As for the cycle, thats personal prefrance. If you just got off some AAS then I would take a little break but if you have been "off" a while then you could go ahead and start something. I would not nix the cardio altogether as I still like to do cardio at least 2-3 times a week when "bulking" but I just decrease the time and intensity.

M18

im with stang

 

[Deleted member 33117]

I say go full steam immediately. After dieting down, muscle tissue tends to have a very high amount of insulin sensitivity, and all of your anabolic hormones are elevated to compensate for the catabolic state of hard dieting for months. You have a unique growth window to take advantage of. Dorian Yates was a big fan of this, and the next day after the Olympia he would be in the gym, and claims he always made his best gains of the year immedately after contest preparation.

 

[BigAndy69]

Go full steam, you may get the rebound effect many bbers love....

Just be careful, you may have a hard time adjusting to a large amount of food in one sitting

 

[Deleted member 33117]

Go full steam, you may get the rebound effect many bbers love....

Just be careful, you may have a hard time adjusting to a large amount of food in one sitting

The rebound effect is what I was refering too, and yes it can be potent.

 

[JKurz1]

Thanks fellas, but my problem is this...I feel weak and tired, obviously from the drastic cut, the cardio every am, and the training 5x a night....I need to reset, crank the cals and pound the weights.....I just know that since I weak and depleated, I'm still not going to be able to go heavy like I want to...I hit this previous cut (sitting at 6% bf) without AAS...been off for a year.....here's how I got there, will you assist?

4:30 35 MINUTES CARDIO
6:00 - 3/4 cup steel cut, 1.5 scoops protein
9:00 - 1/2 cup carb sense skim, 1 piece of flax bread, 1 carb sense whole wheat bread, 1 cup egg whites, 1/2 cup cottage cheese, 1/2 scoop whey, 1tb of almond butter
noon - 6oz yam OR 1/2 cup oats, 6 oz lean beef, chicken, etc., huge salad, veggies
2:30 - 1/2 cup cottage cheese (skim), 1/2 cup skim, 1/2 scoop protein, 1/2 cup oats
4:00 TRAIN
5:30 - PW shake (whey, glucose)
8:00 5 handfuls peanuts, veggies, skim milk and skim cottage cheese
9:00 - BED

MUCHO KARMA!

 

[Themachine01]

Thanks fellas, but my problem is this...I feel weak and tired, obviously from the drastic cut, the cardio every am, and the training 5x a night....I need to reset, crank the cals and pound the weights.....I just know that since I weak and depleated, I'm still not going to be able to go heavy like I want to...I hit this previous cut (sitting at 6% bf) without AAS...been off for a year.....here's how I got there, will you assist?

4:30 35 MINUTES CARDIO
6:00 - 3/4 cup steel cut, 1.5 scoops protein
9:00 - 1/2 cup carb sense skim, 1 piece of flax bread, 1 carb sense whole wheat bread, 1 cup egg whites, 1/2 cup cottage cheese, 1/2 scoop whey, 1tb of almond butter
noon - 6oz yam OR 1/2 cup oats, 6 oz lean beef, chicken, etc., huge salad, veggies
2:30 - 1/2 cup cottage cheese (skim), 1/2 cup skim, 1/2 scoop protein, 1/2 cup oats
4:00 TRAIN
5:30 - PW shake (whey, glucose)
8:00 5 handfuls peanuts, veggies, skim milk and skim cottage cheese
9:00 - BED

MUCHO KARMA!

Not enough food bro. I havent had a chance to get to your PM, I will try tonight.

 

[Themachine01]

Heres how my diet will look while bulking, well pretty close to this, just to give you an idea.

Meal 1: 10 egg whites, 2 yolks, 1 C oats, 1 whole wheat English Muffin
Meal 2: 60g isolate / 2 tbsn natty PB
Meal 3: 10oz chix, 2 C brown rice, myoplex packet
Meal 4: 10oz chix, 2 C brown rice
Train
Meal 5: PW shake - 60g Isolate, 10oz white potato
Meal 6: 10-12oz lean ground beef, 2 C brown rice
Meal 7: 60g isolate, 1C cottage cheese

 

[JKurz1]

Looks solid bro......myoplex with your tird meal eh? Why the simple carbs? Also, if I was to swap the rice with a yam or oats, what's the wt. you reccomend? 6oz yam and/or 1 cup oats?

Also, I LOVE peanuts late night before bed with a casien shake....do I need to nix this meal? Any cardio?

Last question - what about the occasional 1-2/week footlong from subwa or chipotle? 2 chx breasts loaded...........Wheat bread an ok option when bulking? Dairy? In your opinion......

Heres how my diet will look while bulking, well pretty close to this, just to give you an idea.

Meal 1: 10 egg whites, 2 yolks, 1 C oats, 1 whole wheat English Muffin
Meal 2: 60g isolate / 2 tbsn natty PB
Meal 3: 10oz chix, 2 C brown rice, myoplex packet
Meal 4: 10oz chix, 2 C brown rice
Train
Meal 5: PW shake - 60g Isolate, 10oz white potato
Meal 6: 10-12oz lean ground beef, 2 C brown rice
Meal 7: 60g isolate, 1C cottage cheese

 

[Themachine01]

Looks solid bro......myoplex with your tird meal eh? Why the simple carbs? Also, if I was to swap the rice with a yam or oats, what's the wt. you reccomend? 6oz yam and/or 1 cup oats?

Also, I LOVE peanuts late night before bed with a casien shake....do I need to nix this meal? Any cardio?

Last question - what about the occasional 1-2/week footlong from subwa or chipotle? 2 chx breasts loaded...........Wheat bread an ok option when bulking? Dairy? In your opinion......

The myoplex is early in the day and I only throw it in with the 1 meal, mainly to add the extra cals and protein. I will have the occassional footlong myself from Subway, but try not to make it too often. I used milk a lot last year while bulking but I think Im going to leave it out this year because of the amount of sugar. The peanuts should be fine at night as long as your not having any carbs in that meal.

 

[Deleted member 33117]

Heres how my diet will look while bulking, well pretty close to this, just to give you an idea.

Meal 1: 10 egg whites, 2 yolks, 1 C oats, 1 whole wheat English Muffin
Meal 2: 60g isolate / 2 tbsn natty PB
Meal 3: 10oz chix, 2 C brown rice, myoplex packet
Meal 4: 10oz chix, 2 C brown rice
Train
Meal 5: PW shake - 60g Isolate, 10oz white potato
Meal 6: 10-12oz lean ground beef, 2 C brown rice
Meal 7: 60g isolate, 1C cottage cheese

That is alot of whey protein vs. real food. Where are your green veggies? Where are your EFA's? God I would get hungry on that diet (carbs do absolutely nothing to curve my apetite...they just seem to go right through me unless I add a ton of fat to them. How many calories are you taking in?

 

[JKurz1]

There is quite a bit of real food in that diet....the PW shake and pre-bed shake are staples of my diet too......body/muscles need the carbs to grow IMO, I know you are of the different theory BBF. I would just rather get my fuel from a sustained release (carbs) than fats.....although, I do agree, EFA's are essential.............how would you revamp?

 

[JKurz1]

The myoplex is early in the day and I only throw it in with the 1 meal, mainly to add the extra cals and protein. I will have the occassional footlong myself from Subway, but try not to make it too often. I used milk a lot last year while bulking but I think Im going to leave it out this year because of the amount of sugar. The peanuts should be fine at night as long as your not having any carbs in that meal.

You have it in the middle of the day according to your layout...meal #3

Prob. not necessary, eh? What about veggies and fruits?

Get the carb sense skim bro - sugar is almost nilch

Also, cottage cheese is a pretty awesome source of protein......

 

[Deleted member 33117]

There is quite a bit of real food in that diet....the PW shake and pre-bed shake are staples of my diet too......body/muscles need the carbs to grow IMO, I know you are of the different theory BBF. I would just rather get my fuel from a sustained release (carbs) than fats.....although, I do agree, EFA's are essential.............how would you revamp?

With all of those carbs and a reasonable amount of meat, he does not need tons of whey isolate. Most of the whey is converting into blood glucose on this diet. Replace all but the post workout meal with steak. Add about 6 tbs of flax oil throughout the day, and add a couple tbs of olive oil to that rice.

This diet needs more greens. 3 salids and a few servings of steamed brocolli would be a good start.

 

[Themachine01]

You have it in the middle of the day according to your layout...meal #3

Prob. not necessary, eh? What about veggies and fruits?

Get the carb sense skim bro - sugar is almost nilch

Also, cottage cheese is a pretty awesome source of protein......

While bulking I like the addition of a couple MRP for the extra cals and protein. How does the carb sense skim taste?

 

[Themachine01]

That is alot of whey protein vs. real food. Where are your green veggies? Where are your EFA's? God I would get hungry on that diet (carbs do absolutely nothing to curve my apetite...they just seem to go right through me unless I add a ton of fat to them. How many calories are you taking in?

There are 4 solid meals in there bro. Green veggies I throw in whereever, I dont count them towards cals or carbs while bulking. If your still hungry after 10 - 12 eggs and the oats or the 10-12 oz of ground beef with 2C rice, then god bless you. I dont count cals while bulking.

 

[Themachine01]

With all of those carbs and a reasonable amount of meat, he does not need tons of whey isolate. Most of the whey is converting into blood glucose on this diet. Replace all but the post workout meal with steak. Add about 6 tbs of flax oil throughout the day, and add a couple tbs of olive oil to that rice.

This diet needs more greens. 3 salids and a few servings of steamed brocolli would be a good start.

Another 2 solid meals consisting of steak is too time consuming and too much money, this diet has worked excellent in the past. The whey isolate is thrown in place of solid meals. It is sometimes unrealistic to some of us to consume 6 solid meals throughout the day, time will not allow, maybe if you dont have a full time job bro. But hey bro, if you say you do then all the power to you.

 

[JKurz1]

Another 2 solid meals consisting of steak is too time consuming and too much money, this diet has worked excellent in the past. The whey isolate is thrown in place of solid meals. It is sometimes unrealistic to some of us to consume 6 solid meals throughout the day, time will not allow, maybe if you dont have a full time job bro. But hey bro, if you say you do then all the power to you.

I agree bro.....you in an office all day too?

So, you have a MRP in your first and 3rd meals?

How do you feel about yams and oats instead of rice? Coversion would be.....?

 

[Themachine01]

Yep, in the office all day. Yams and oats are great to substitute with brown rice. I like to go with 1 C of oats and 10oz of yams. Actually I only use the 1 MRP, in meal3.

 

[JKurz1]

Ok, so wqhat about these changes...........

4:30 35 MINUTES CARDIO - very light cardio, walk dog, walk on treadmill, just to get blood flowing (still bad idea)

6:00 - 3/4 cup steel cut, 1.5 scoops protein
9:00 - 1/2 cup carb sense skim, 2 pieces of flax or whole wheat bread,1 cup egg whites, 1/2 cup cottage cheese, 1/2 scoop whey, 2tb of almond butter
noon - 8oz yam , 8 oz lean beef, chicken, etc., huge salad, veggies
2:30 - 1/2 cup cottage cheese (skim), 1/2 cup skim, 1/2 scoop protein, 3/4 cup oats
4:00 TRAIN
5:30 - PW shake (whey, glucose)
700 - 8 oz lean beef, tuna, etc
8:00 5 handfuls peanuts, veggies, skim milk and skim cottage cheese
9:00 - BED

MUCHO KARMA!

 

[JKurz1]

Ive decided to wait until Oct 1 to start my cycle
30mg of dbol ed wk 1-4 or 5?
25omg of sus250
250mg of tren enthante
250mg of deca all for 10 weeks

that way I can begin to increase my cals now, without waisting the first week or so trying to get my stomach stretched....make sense?

2 questions.....Dbol - does it matter when (what time of day) you take?

For PCT, will clomid and nova. be enough???? Thanks fellas!

 

[slat1]

Good post... great responses. I too would gradually increase my food intake. I would still do some cardio.. at least 3 times per week. I would see how much lbm I could put on clean.. then after a while I would think about hitting the bulker. I try to limit my year to two 10 weekers. I like time off=time on!
Good Luck

 

[JKurz1]

Good post... great responses. I too would gradually increase my food intake. I would still do some cardio.. at least 3 times per week. I would see how much lbm I could put on clean.. then after a while I would think about hitting the bulker. I try to limit my year to two 10 weekers. I like time off=time on!
Good Luck

starting increasing today....now, I'm finding I'm hungrier more often (1-1.5 hours)....do u guys usually wait to the 2.5-3hr window, or endulge?