test cycle and fat in foods

[Caliber2006]

what's the take on fats in foods? for instance, i am going to be on a test cycle for 10 weeks and taking in the calories (with the right foods) is what i am going to have the most trouble with. i hear that 4000 cals is what i need to be trying to put in.

i plan to use protein (whey) powders for 1/3 of that, another 1/3 from meals that are planned to contain the right mix, and maybe another 1/3 from gainer type shakes/ wendys crispy chicken sandwiches/ etc. whatever i can get the cals with the right mix.

i guess, though my question comes to this. sometimes i can get a product or a sandwich or whatever that has a good portion of protien and the right mix of carbohydrates, but aren't we still trying to watch the fat we eat? how do you balance the fats or should i even try?

let me give you a for instance. i plan on making a ton of chicken/fried rice (little oil)/egg with a few veggies in it for eating. i could get the egg beaters type stuff that has NO FAT. should i even worry about stuff like that? how much fat per day is OK? i want to bulk up but i don't want it to be rolls of fat. eating 4 or 5 of those wendys sandwiches would definitely give the proteins and carbs but there is fat in that sandwich. here's the nut. value for it:

each sandwich has 380 cals, 14 grams of fat, 44 grams carbs, 20 grams protein.

is that mix OK with the fat, especially if i am focusing 1/3 of the diet from ISOPURE or some sort of whey protein.

thanks for reading all that. i probably should have thought out the question better but hey, help if you can-

best,
Cal

 

[tsuwr927]

it depends what kind of fat it is. Fat from a Wendy's chicken sandwich is gonna be totally different than the fat from say a piece of salmon. You want to go for unsaturated fats, omega 3's, etc. I'm sure any fast food fat is gonna be highly saturated. I would just stay away from it complteley. Why not just buy some buns, some olive oil, and some chicken and make your own?

 

[SA80]

Wendys grilled chicken are good tasting(if you dont have time to make your at home). Try to lay off the fat that goes to the midsection. Almonds and advacados,etc...these are good. Good luck bro.

what's the take on fats in foods? for instance, i am going to be on a test cycle for 10 weeks and taking in the calories (with the right foods) is what i am going to have the most trouble with. i hear that 4000 cals is what i need to be trying to put in.

i plan to use protein (whey) powders for 1/3 of that, another 1/3 from meals that are planned to contain the right mix, and maybe another 1/3 from gainer type shakes/ wendys crispy chicken sandwiches/ etc. whatever i can get the cals with the right mix.

i guess, though my question comes to this. sometimes i can get a product or a sandwich or whatever that has a good portion of protien and the right mix of carbohydrates, but aren't we still trying to watch the fat we eat? how do you balance the fats or should i even try?

let me give you a for instance. i plan on making a ton of chicken/fried rice (little oil)/egg with a few veggies in it for eating. i could get the egg beaters type stuff that has NO FAT. should i even worry about stuff like that? how much fat per day is OK? i want to bulk up but i don't want it to be rolls of fat. eating 4 or 5 of those wendys sandwiches would definitely give the proteins and carbs but there is fat in that sandwich. here's the nut. value for it:

each sandwich has 380 cals, 14 grams of fat, 44 grams carbs, 20 grams protein.

is that mix OK with the fat, especially if i am focusing 1/3 of the diet from ISOPURE or some sort of whey protein.

thanks for reading all that. i probably should have thought out the question better but hey, help if you can-

best,
Cal

 

[Caliber2006]

i know, i know... that 99cent pricetag on the crispy chicken sandwich just seems to easy... yeah, i could look in to it and see. what does everybody think of substituting egg beaters without fat for real eggs? also, the soy subs for like chicken and stuff. are these OK?

thanks-

Cal

 

[silver_shadow]

back in the old days bodybuilders used to just eat a diet of:
whole eggs
red meat
a gallon of whole milk
fruits/veggies
throw in your carb source - rice/pasta/whatever

that pretty much gave the right combo of proteins/fats/carbs... i believe that it still works the same way now as it did then... so why try to micro manage nutrients and mind fuck the whole thing?

 

[Caliber2006]

ok, i look at those items and say to myself.... 4000 calories a day. how much of that per day should be the eggs, how much of that should be red meat, how much of that should be the gallon of whole milk, how much veggies, etc. how much rice a day.

it kinda boggles my mind right now because i am barely eating 1500 cals a day (if that much!). i am going to have to triple what i eat and that sounds daunting...

i realize i have to do it- but i also am tied up with work and so i want to try and make this feasible and get it together. once i start injecting, the cycle is on and it won't be sh*t without the proper diet with it-

best,
Cal

 

[silver_shadow]

you have to manage the carbs according to your experience of YOUR own body (each person is different). that's the easy way to do it once you've ascertained that the eggs/meat/milk are giving you the necessary protein. don't obsess about the cals too much when your bulking... if you find your gaining too rapidly, then fat gain is always going to be higher so reduce carbs, if you don't gain weight or gain too slowly, then up the carbs - make sense?

 

[tsuwr927]

i found this post by Radar. I'm sure if you do a search you can find lots of other sample diets just like it.



Heres some important info.What is the most anabolic substance known to man? If you said food then you are 100 percent correct. It is absolutely impossible to put muscle on without enough nutrients to support the process. You can train day after day, month after month, and still see absolutely nothing new in the mirror if you are not eating enough.

Taking this into consideration, it would stand to reason that the more food you consume, the higher an anabolic response your body will have after a brutal workout. So if you were looking for a muscle building magic bullet then you have no further to look than your refrigerator! Go stand in your kitchen for a minute. Look around, you are completely surrounded by the most anabolic substance in the world! You can almost feel its power as if the cabinets were about to explode. For if you consume the correct amount of macronutrients you will undoubtedly experience a surge of muscle growth that you never imagined possible!

Everything I have ever done has been to the extreme. Whether at work or play I have always attempted to break barriers. I believe that this is the mentality a bodybuilder must have if he/she is to succeed! Therefore, you can imagine what transpired when I first discovered the anabolic power of food. I stuffed myself with it!

Make no mistake about it, you will never become huge on 2,500 calories a day! No matter what any sell out magazine tells you. I know that allot of you are thinking, " what about my abs? I don't want to lose sight of them." Have you ever seen pro bodybuilders in the off season? They are tanks! Lee Priest competes at 225 and has gotten up to 300 pounds in the off season. While I am not going to ask you to go to these extremes, you must sacrifice by gaining a small amount of fat if you ever hope to add serious muscle mass. Guess what? When you diet the fat off after a bulk, your abs will still be there, and with them, a whole new layer of lean muscle mass that you can show off at the beach! Remember bodybuilding is a process of building the body up and then chiseling it down again. You must understand that you cannot build anything without the proper materials and that is what "Diet" is all About. Here's what I am going to do, I will post a mass building diet that is meant to build muscle, while keeping fat gain to a minimum. I will accomplish this by sticking with extremely clean eating!
Components :



Protein - I can talk all day long about the importance of protein! But I will sum it up by saying that this macronutrient contains the building blocks of muscle tissue! Without the proper amount of protein you can kiss muscle gains goodbye! I would recommend a minimum of 1 to 1.5 grams per pound of body weight a day from sources such as chicken, fish, turkey, steak, skim milk, egg whites and protein powders. Therefore, if you weigh 200 pounds, you should consume 200 to 300 grams per day. Lastly, I would stay away from foods such as bacon and ribs. All the meat you eat should be lean.

Carbohydrates - Obviously you cannot induce muscle growth without intense workouts. Well, there is no way that you can train at an optimal level without the bodies chief source of fuel. The Carbohydrate. This macronutrient not only fuels us, but it releases one of the body's most anabolic hormones in response to its ingestion. This hormone is called insulin, and it increases the uptake of protein into our muscles tremendously. Carbs also spare protein so that it can be used to build muscle as opposed to being burned as energy (see note). You should consume 2.5 to 3.5 g of carbohydrates a day. That said, a 200 pound man would consume 500 to 700 grams of carbs a day from complex carbohydrates such oatmeal, and wheat bread.

Note: The body has the capability to convert other macros into glucose. Such a process is known as gluconeogenesis. Mr. Knowlden discusses this in The Window Of Opportunity. Here is an excerpt:

Cortisol literally converts muscle tissue to proteins for conversion into glucose. This is your body’s way of producing energy when all readily available energy (glucose) and stored forms (glycogen) of energy have been expended. To compensate for this depletion of energy, your body will go into a process called gluconeogenesis to produce glucose from amino acids in the liver. The end result of this process? Hard earned muscle used as energy, and all potential gains becoming null and void.

Essential Fatty Acids - Fat intake, namely from EFA's, are vital to your progress. Essential Fatty Acids help with countless areas in our bodybuilding lifestyle. For more information on this, refer to, Essential Fatty Acids - An In Depth Analysis.

Calculating Your Calories

I discuss caloric calculation in 13 weeks to burning fat the diet. You can go to the exact section by clicking here. Once there, find the amount of calories it would take to maintain your current bodyweight. Here is what you must understand: even though food is extremely anabolic, a general rule of thumb, is that the higher you raise your caloric intake, the more fat you will store. You can minimize this through clean eating, and slowly raising your calories. For example, say your maintenance is 3, 000 calories per day, you might tack on an additional 250 calories the first week to increase muscular gains. On that low an increase, fat gain will be negligible to non-existent! If weight gain fails, then increase your intake slowly again.

Sample Meal Plan

The following diet is over 4,500 calories, you will of course adjust it to your daily needs as calculated above.

Meal One
Calories
Carbs
Protein
Fat

5 egg whites
60
0
18
0

2 whole eggs
144
0
12
10

1 cup Oatmeal 300
54
10
6

1 medium sized apple
90
23
1
0

Total
594
77
41
16




Meal Two
Calories
Carbs
Protein
Fat

7 oz chicken breast 217 0 45 4
1 cup Oatmeal 300
54
10
6

Total
517 54 55 10



Meal Three
Calories
Carbs
Protein
Fat

6 oz Tuna
186 0 39 3
4 slices wheat. bread 440 104 8 2
Total
626 104 47 5



Meal Four (PW shake)
Calories
Carbs
Protein
Fat

45 Grms Dextrose 180 45 0 0
45 Grms Dextrose 180 45 0 0
46 grams of Whey
220 6 46 3
Total
580 96 46
3




Meal Five
Calories
Carbs
Protein
Fat

1 Cup of Oatmeal 300
54
10
6

1 Large Sweat Potato 150 35 3 1
2 turkey Burgers 260 2 48 6
Total
710 91 61 13



Meal Six
Calories
Carbs
Protein
Fat

8 oz fish 258 0 45 9
1 Large Sweat Potato 150 35 3 1
Total
408 35 48 10



Meal Seven
Calories
Carbs
Protein
Fat

8 oz fish 258 0 45 9
2 or 3:1 ratio N3-N6 EFA'S--2 table spoons 250 0 0 25
Assorted Greens 40 6 2 1
Total
548 6 47 35



Meal Eight
Calories
Carbs
Protein
Fat

1 Cup Cottage Cheese 220 5 45 2
2 or 3:1 ratio N3-N6 EFA'S--2 table spoons 250 0 0 25
Assorted Greens 40 6 2 1
Total
510 11 47 28



Daily Totals
Calories
Carbs
Protein
Fat

Nutrient Grams
4,500
474
392
120


This articles was meant to build a solid foundation. A foundation based on the following fact: " If you want to be one of the Big Boys you've got to eat like the big boys!"



Now its "Time to get big"

RADAR

 

[Caliber2006]

wow man, thanks for the post and to all the others who posted!

please understand how looking at 8 meals a day and the amounts of food and the preparation time, etc. and working on top of that appears to somebody who is consuming less than 1500 cals right now. it's quite the shocker-

i really need to get my head around all this and figure out how i am gonna do it- this info from you all really helps-

i'd give karma to you all but alas, i still have none to spread-

best,
Cal

 

[silver_shadow]

BTW, if you absolutely cannot find the time to eat 8 meals, you'll have to roll them down to at least 4-5 meals... so long as they are reasonably spread out over the day... of course that would mean practically force-feeding yourself when you do eat...