Tips On and off

[JKurz1]

What do you guys do to train yourself to eat BIG after a long cut? Once you are in the rut of daily cardio, eating sub-maintenance, AND hitting the weights to get that sub 7% bf, how in the hell do you overcome the thought of losing it all to pack on mass? Tips, strategies, diets? Might sound that a geigh thread, but my mind is f-in way to powerful for me to let go.......the sin of guilt is overwhelming!

 

[satchboogie]

its a struggle bro but i've come to terms with the sad fact that packing on muscle = also packing on some fat.

its sucks to be bloated and chubbier..
but at the same time it sucks to be flat.

no winners in this game.. lol

 

[Judo Tom]

super strict diet and experimentation.. you really have to find out what works for you.. dont just blindly listen to the most popular regiment used.. try out different diets and see what works best for you..thats really the best advice i could give.. ive seen stuff on the boards that tons of people say work best for them but would never work for me for whatever reasons..

i think the areas of pre/during/post workout nutrition are most important then first thing in the am and last thing before bed if you get those areas nailed down you can do it..

you also have to be willing to make slower gains if you want to stay leaner than someone who is just all out bulking

 

[JKurz1]

Good stuff...........Here's the diet I used to ge tdown to and maintain a tad under 7%......can you bros give me add-ons? Mucho appreciated!

4:30 35 minutes fasted moderate cardio (65%)

6:00 3/4ths cup steel cut (dry), 1 cup egg whites, 1/2 scoop protein, 1/2 tb of ANPB

9:00 3/4ths cup oats, 1 full scoop protein, 6oz skim, 3/4 cup of dry curd cottage cheese - (SOMETIMES IN A SHAKE WHEN I'M PRESSED FOR TIME)

NOON - 6oz chicken, 6 oz yam, medium salad, lot of steamed veggies

2:30 - 1/2 cup oats, 1 scoop protein, 3/4ths cup of dry curd cc, 6oz skim, 1/2tb of ANPB

4:00 - TRAIN

5:30 - glucose,whey shake

7:00 - Protein pancakes (1 cup egg whites, 6oz skim, scoop protein, sf davinchii syrup)

8:00 CRASH

 

[Judo Tom]

eat more food after you workout.. if you training is done at 530 you should TRY having just a small whey only shake PW something that wont fill you up but something
eat at 6pm something like your noon meal and again at 730-8 (as late as you can) something like chicken/veggies or steak

you are not really taking in a lot of cals after your workout.. then you are waking up and doing cardio.. thats cheating yourself out of a lot of anabolism

just a thought

 

[slat1]

I bump my meals to 9 times a day. It puts some fat on the abs (hard for me to take) but it definately puts on the lbs.
I usually eat the same just cut the cardio out though. I don't like to go above 10% bf... it fucks with my head.
Cutting out the cardio and eating two to three more meals puts me up to at least 250 lbs at 10%.
Generally I prefer the slow and steady approach. Eat clean and put on lbm!
Good Luck bro!

 

[JKurz1]

I bump my meals to 9 times a day. It puts some fat on the abs (hard for me to take) but it definately puts on the lbs.
I usually eat the same just cut the cardio out though. I don't like to go above 10% bf... it fucks with my head.
Cutting out the cardio and eating two to three more meals puts me up to at least 250 lbs at 10%.
Generally I prefer the slow and steady approach. Eat clean and put on lbm!
Good Luck bro!

I was honestly thinking about that - dropping the cardio, but keeping everything else the same...........it's a mind issue now...I've done cardio 1st thing in the am for over a year.........I sit in an office for the majority of the day so I feel guilty if I don't do something first.............how would you change up my meals? I don't wanna go over 10% either bro......how close to bed do you eat? and what?

Judo - I also sitched last night for the first time to whey only as I was feeling horrid (no appetite) the rest of the night..............I know there is no way I got put down two more huge meals..............not sure what to do.

 

[Judo Tom]

try taking some carbs out of the noon meal..
add carbs/protein shake prior to workout
sip carbs during workout
whey only postworkout

then try for 2 meals.. dont have to be huge just get protein in there and if you need more cals add oil

good luck

 

[JKurz1]

noon meal - carbs are really not too great........it's a good switch from the oats.........what if I had another 1/2 cup oats and some casein protein around 7pm? Bad idea with crashing at 8pm?

Cardio or nix it?

 

[Judo Tom]

no i think you need more calories after the workout.. keep adding them after the workout til you are putting on too much fat..

then start taking cals awy before the workout until it hurts your workouts..back and forth game

 

[JKurz1]

What do u diets/schedules look like?

 

[Judo Tom]

here is a sample..

06:00 whey/flax oil/fish oil/olive oil (20g whey)
06:15 light cardio for 1/2 hour (mostly judo stuff dont care about cals)
07:30 whey shake (im in my car for an hour just want something 20g of whey)
08:30 whole wheat bagel/eggs (30-40g of protein)
10:30 2slices wheat bread / turkey or roast beef (30g of protein)
01:00 chicken breast salad olive oil (30g of protein)
04:00 steak w/ either veggies or potatoe (40g of protein)
06:30 whey w/ fruit (20g of protein)
07:00 Judo or lifting or some type of mma
7-9pm carbs while working out..
09:15 whey shake (40g of protein) sometimes i add carbs here fruit/glucose/malto
10:00 chicken or steak with carbs (bread/potatoes/veggies/fruits) (40g of protein)
11:45 chicken/turnkey/redmeat with olive oil/fish oil /flax (40g of protein)
12:00 nappy time

so i normally get over 300g of protein I know it is excessive from a bb point of view but for me it really really helps with a lot of other things including immune system/recovery/mood

i eat like this pretty much year round unless im injured then i normally eat way less and eat more cheat foods

my schedule is super hectic which actually makes it kinda easy to follow this i pre cook lots and lots of chicken / steak on weekends and one day during the week i almost always have a meal or two with me in a cooler or something