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JKurz1

JKurz1

Banned
last check up and I'm on - I really think I've micromanaged this to a point of sickness, but it's been fun! Keeps me entertained finagling macros here and there.....this is the diet I constructed with the help of my brother who competes on a NPC level 2-3x a year, granted he's 26, but a rock - Built on the macro separation plan......give me your thoughts - promise, it's final. I will add in 200mg/test as a HRT dose every 10 days -
please anyone, offer your opinions and suggestions.

30 years old.
6'2" tall at
166lbs w/
7.6% bf

training will be a one day a week split per muscle group, and a 2x a week split per muscle group to switch up routines at the 8 week mark, or if gains begin to slow.(routine(s) will be posted in the workout forum possibly this week).

Meal #1 (7:15 am)
-2 cans tuna (or 2 scoops casein) + 1cup oats + s/f metamucil
[(537 cals) 54g carb, 9g fat, 60g pro]
*also added is a multi vitamin, 2g vitamin C*

Meal #2 (10:15 am)
-6oz sweet potato + 8oz chicken breast
[(395cals) 48g carb, 2.5g fat, 45g pro]
*also added is 1g vitamin C, 400mcg chromium, 1 super-B vitamin, some brocolli*

Meal #3 (1:15 pm)
-8oz superlean beef (or) 8oz salmon + 2tsp flax oil
[(446cals) 22g fat, 62g pro]
*also included is 2g vitamin C, 1g L-Arginine, and some brocolli*

*30 minutes before my workout (4:00pm)
-4oz gatorade + 1scoop whey
[(145cals) 10g carb, 1g fat, 24g pro]
---
BCAA's immediately before i begin to warmup/train
---
(5:00 pm) workout
---
BCAA's immediately after i train / before i leave the gym
---
PWO (6:30 pm) @ home
-2scoops whey + 1cup skim milk + 1cup oats
[(591cals) 75g carb, 3g fat, 66g pro]
*also included in this meal is 2g vitamin C*

PPWO (7:30 pm)
-4oz whole wheat pasta + 2cans tuna + small amount of hot sauce or salsa
[(640cals) 76g carb, 5g fat, 60g pro]
*also included in this meal is 400mcg chromium, 1 super-B vitamin, 1g vitamin C*

Before Bed (9pm)
-2Tbsp Natty Peanut Butter + 1/2cup 4%fat cottage cheese + 1Scoop of V60 protein powder (by Labrada Nutrition)
[(470cals) 16g carb, 23g fat, 51g pro]
*also included in this meal is 3g vitamin C*
**note that sometime around 1 hour before this meal i will have 600mg of ALA**

Totals [(4056cals) 342g carb, 88g fat, 484g pro]

COUPLE OF MEAL SUBSTITUTES

-6oz chicken breast (or) turkey breast + 1cup of 4%fat cottage cheese + s/f metamucil
[(367cals) 8g carb, 11g fat, 59g pro]
*also included in this meal is 1g vitamin C, some brocolli*
**note that sometime around 1 hour before this meal i will have 600mg of ALA**


-10 egg whites + 2whole eggs + 1cup oats + fat free cheese
[(538cals) 54g carbs, 11g fat, 57g pro]
*also included in this meal is 1g L-Arginine, 1g vitamin C*

*things to add*


-this is on training days, my diet will differ on non-training days, i have yet to figure out how or when, but it will differ-

-total of 13g vitamin C. ED-

-brocolli will be on the fly, just a handful or something of that nature with meals listed, if not all meals i can make it avalable-

-when/if cardio is done, it will be done in the am on an empty stomach. if cardio is done, i will have a serving of BCAA's immediately follwing my cardio and my first meal about 15 minutes after that-

again any and all suggestions are welcomed. thank you all in advance
 
I think you should spend at least another month obsessing over this, at 166lbs you're probably 'topped out' and need a precisely balanced ratio of macronutirents to have any chance of growing.

Have you thought about the sugar hidden in that broccoli?
 
Tweakle said:
I think you should spend at least another month obsessing over this, at 166lbs you're probably 'topped out' and need a precisely balanced ratio of macronutirents to have any chance of growing.

Have you thought about the sugar hidden in that broccoli?
Click to expand...
got it covered, thnx pric errr. i mean buddy
 
That seems like a lot of cals for 166 lbs. That is close to what I bulk on and I am 230 lbs. Looks very well thought out though. Good luck.
 
I'd reccomend for cardiovascular health to do it after weights more as a secondary/after thought ... weights being your primary focus for energy, ect.

Just remember if your doing ALOT of cardio you may have to eat more to eat above you caloric expenditure overall.
 
Weight training is just as good for cardiovascular conditioning most of the time. For his bodyweight and considering that he hasn't been growing I'd say conserve your energy and hit the weights hard. An oldie on aerobics:

http://www.mikementzer.com/aerobic.html

Kurtz, your metabolism is on fire apparently. Might want to avoid being so clean with your diet and include a junk meal at least once per day. I'm willing to bet cash that you don't gain an ounce of bodyfat.
 
my metabolism is hardly on fire.....I have fat kid syndrome, was chubby all my life and now have been diagnosed with very low test. Tis why I keep my diet very clean and do cardio 7 days a week...I know I'll get chubby if I stop the cardio in the morning, but this is what you think I need to do? What if I just ride the stationary bike and then move to the treadmill when I need to cut again? Just to move my legs a tad beofre work.......sound decent?
 
I was a fatty myself as a kid too so I can relate. Keeping my calories high for an extended period of time leads to a lot of fat gain along with muscle no matter how clean I eat. The only thing that's ever worked for me is to do several mini bulks throughout the year where you focus on increasing your calories until you notice a good amount of muscle gain along with some fat. (Enough to cover the abs but not to get too sloppy) Then shift gears and cut for a few weeks or however long enough it takes to get rid of the gained fat. Repeat with the bulking again.

The bike is fine just to move your legs. I sit a lot during the day. But however many calories you burned during the session should be replaced somewhere in your other meals.
 
you do anything in the morning? Before work? How is your diet now,m macro wise? Bulking? I've just been too active my whole life, sitting drives me INSANE!
 
My diet right now is mostly just a maintenence diet for the time being. Been doing some elliptical work just to increase my endurance.

I was super clean with my minibulking "cycles" the first time around and still noticed some fat gain along with added strength and lean mass. From then on I just made sure to get 1.5-2 grams of protein per pound and the rest of my calories were just whatever I wanted basically. As long as your calories are up there and you see scale weight and core lift increases every week you know you're on the right track. I've come to a conclusion that people who were born somewhat soft and "unlean" as adolescents will gain fat regardless of macronutrient breakdown when consuming a hyper caloric diet. We're not blessed with superior nutrient partitioning factors in our bodies. Expect to see some fat gain if you're increasing your calories but don't let that worry you at all. The added size is well worth it and shows a lot more than having abs.
 
so what do think of my diet? Too many cals? ALso want to toss in some protein bars (I got free 10 boxes) eas carb sense, myoplex, detour, etc....would it be terrible to have a few here and there troughout the day, maybe prebed, or midnight if I woke uP?
 
Not terrible at all to have protein bars. They're extra calories which still serve a purpose on a bulking cycle. 25x bodyweight for total calories would bring you to just over 4000 calories a day so it's not too much. Again I mentioned how for bulking purposes I gained fat regardless of how clean my diet was when my calories were above maintenence. Get your protein in and don't be too critical of where the rest of your calories come from. Stick with it for a month and you should have gained strength, muscle and fat. From there you can decide if you want to back off for a week or two to lose the gained fat and preserve the added muscle or continue on bulking.
 
alex2678 said:
I've come to a conclusion that people who were born somewhat soft and "unlean" as adolescents will gain fat regardless of macronutrient breakdown when consuming a hyper caloric diet.
Click to expand...
:rolleyes: ain't dat da troof.

JKurz did you start this diet yet? If so, how do you think it's coming along?
 
how come you list the same numbers for the meal with superlean steak (or) salmon?

In my opinion, 8oz salmon and 2tbsp Flax is way too much fat in one serving.

Unless I understood this incorrectly and what you meant is

8oz steak + 2bsp Oil OR 8oz salmon
 
pintoca said:
how come you list the same numbers for the meal with superlean steak (or) salmon?

In my opinion, 8oz salmon and 2tbsp Flax is way too much fat in one serving.

Unless I understood this incorrectly and what you meant is

8oz steak + 2bsp Oil OR 8oz salmon
Click to expand...
THNX FOR THE SUPPORT BOYS...actually started this diet Monday, gained 3 lbs as of today, so I am turning backand cutting again. KIDDING! No, I just wanted to get dialed in BEFORE I started. I want to gain a few lean pounds, begin my 200mg of test/week HRT therapy, get my training down, recover from doing the traitholon last week and go. August 1 seems like a good date, maybe sooner.....depends howI feel (plus, I need to STOP doing am cardio which I cant, and I need to incorporate a rest day and a cheat day...I am training everyday of the week in some fashion and my weight is dropping like an anerexic chick!!)

As for the beef meal, 8oz of beef is only 8 grams of fat..superleanm meaning buffalo, ostrich or 97% lean....+ 14g of flax (meant to say 1tbs, sorry = 22g of fat...sorry!) How does it look? Can I get away with not doing cardio in the morning, but maybe 2-3 times a week, sit all day and keep the abs in line with the test? Thanks!
 
Lifterforlife said:
I would do cardio just for cardiovascular health. Nothing serious, no HIIT, etc.
Click to expand...


I agree to a certain extent
But when your 6'2 and 166lb's I think gaining muscle is more important than cariovascular health. A person of that size doesn't generally die of heart attacks...

Seriously , I think he should up the calories and use weight training to burn calories as was suggested
 
Just shows how different everyone is. When I am bulking, if I completely cut out cardio for more than a few weeks, I actually get winded much easier doing simple stupid moving type stuff.

But, if I add in just a bit of low intensity cardio, 'voila, this does not happen anymore. I can always up my calories a bit to compensate, which I find(and I can't imagine how anyone couldn't) very easy.
 
Lifterforlife said:
Just shows how different everyone is. When I am bulking, if I completely cut out cardio for more than a few weeks, I actually get winded much easier doing simple stupid moving type stuff.

But, if I add in just a bit of low intensity cardio, 'voila, this does not happen anymore. I can always up my calories a bit to compensate, which I find(and I can't imagine how anyone couldn't) very easy.
Click to expand...


But are you 6'2 166?? That's skinny for even a basketball player
 
Gus is right....I am wayyy to frail and skinny, but 4 triatholons in 1 year will do that.....my goal is to never run again, and transition back into a bodybuilding with the hopes of competeing....what would you deem as very low intensity that I could do in the am, before I sit for 10 hours+ Treadmill only as I get cramped on the bike.......today I tried 3.5mph and a 7.5 incline for 30 minutes and still managed to sweat.....what do you think?
 
JKurz1 said:
Gus is right....I am wayyy to frail and skinny, but 4 triatholons in 1 year will do that.....my goal is to never run again, and transition back into a bodybuilding with the hopes of competeing....what would you deem as very low intensity that I could do in the am, before I sit for 10 hours+ Treadmill only as I get cramped on the bike.......today I tried 3.5mph and a 7.5 incline for 30 minutes and still managed to sweat.....what do you think?
Click to expand...

Seriously, was starting to wonder if you were HIV+
 
I doubt the 30 minutes on the treadmill in morning will have a major impact on the way you feel for the rest of the day. Might loosen you up for the first hour or so but 10 hours behind a desk is still 10 hours behind a desk. But if must then go ahead and replace the calories later on.

Regarding the gum and bloating. At 6'2 165 pounds and 30 years old, water retention of anykind should be considered a blessing. Except disappearing abs for a while or you will never gain a pound. I think we've all said this a thousand times before. Hope some of it sticks. You have a pretty good sized eating disorder from being a former fat kid it looks like. Work on it now while you're young or you'll be in for a whole world of problems later on both physically and psychologically. Best of luck.
 
alex2678 said:
I doubt the 30 minutes on the treadmill in morning will have a major impact on the way you feel for the rest of the day. Might loosen you up for the first hour or so but 10 hours behind a desk is still 10 hours behind a desk. But if must then go ahead and replace the calories later on.

Regarding the gum and bloating. At 6'2 165 pounds and 30 years old, water retention of anykind should be considered a blessing. Except disappearing abs for a while or you will never gain a pound. I think we've all said this a thousand times before. Hope some of it sticks. You have a pretty good sized eating disorder from being a former fat kid it looks like. Work on it now while you're young or you'll be in for a whole world of problems later on both physically and psychologically. Best of luck.
Click to expand...

Props!....wish I had a partner to get fat with though....makes it 100x easier when you can talk to someone and eat our ass of together....
 
JKurz1 said:
Props!....wish I had a partner to get fat with though....makes it 100x easier when you can talk to someone and eat our ass of together....
Click to expand...

Don't have to get too fat. Just smooth out a little all over. Trading abs in for a bigger chest, back, arms and legs is well worth it I think.

I went from being very overweight, to very underweight to my present condtion without any workout partners at all so don't let that get in your way.
 
alex2678 said:
Don't have to get too fat. Just smooth out a little all over. Trading abs in for a bigger chest, back, arms and legs is well worth it I think.

I went from being very overweight, to very underweight to my present condtion without any workout partners at all so don't let that get in your way.
Click to expand...
my problem right now is i am losing so much weight, so quickly that I almost feel skinny fat.....plus, training everyday, I am weaker than all getty up....were you overtrained to? I mean I;ve gone from benching 225 for 15 a fews ago to struggling with 135.....how does this happen?
 
If the scale increases with my calories, will I get stronger? My fear is I'll stay weak and just get fat....skinny fat...
 
JKurz1 said:
If the scale increases with my calories, will I get stronger? My fear is I'll stay weak and just get fat....skinny fat...
Click to expand...
If you're lifting heavy...

You know how to lift (design a routine)... no?

Hard and heavy... you'll get stronger.
 
JKurz1 said:
my problem right now is i am losing so much weight, so quickly that I almost feel skinny fat.....plus, training everyday, I am weaker than all getty up....were you overtrained to? I mean I;ve gone from benching 225 for 15 a fews ago to struggling with 135.....how does this happen?
Click to expand...

Start at square one and go back to a beginners weight training program. Bench, row, squat, shoulder press, barbell curl, and skullcrushers. 3x a week. 3 sets each. 4-8 reps. Add one additional rep per workout to each exercise and then bump up the weight 5 pounds and start over. Can't get much more basic than that.

Increases in scale weight when combined with a bodybuilding workout almost always results in an increase in strength. Increase in strength equal bigger muscles. Looks far better to have size and fat than being skinny in my opinion especially as you get older. Nothing worse than being 38 years old and having somebody call you "kiddo" from behind not knowing how old you are.

Inhale as many calories as you can and train. Gain muscle, gain fat. Forget about bodyfat until you're at least 200 pounds. You can't skulp a pebble as Arnold once said. lol

And by the time you read this you should have consumed at least 2000 calories already.
 
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