what calorie range are you aiming for while bulking and on??

[peco_12345]

hey guys just wondering whats the ideal nutrient breakdown for you while on and bulking?? and would you do it differently if you were on tren??

 

[dr intensity]

for example if right now i am growing on
Protien = 2 x target bodywt in lbs
Fats = 0.5 x bodywt in lbs
Carbs = 1.0 x bodywt in lbs.

at a rate of 1 pound per week(very less fat) ... and after six weeks i plateau then what do i do?
the only option i have is increase my calories coming from (carbs or healthy fats)....
so the macro numbers keep on changing as we progress.....

 

[dr intensity]

all i am trying to say is we need a lot of protien to build muscle and with it the protien sparing macronutrients( carbs or healthy fats).... but as we increase muscle... the BMR icreases too... so we need to increase our calories...

 

[killbill]

all i am trying to say is we need a lot of protien to build muscle and with it the protien sparing macronutrients( carbs or healthy fats).... but as we increase muscle... the BMR icreases too... so we need to increase our calories...

Best advice u can follow.

 

[amp1]

all i am trying to say is we need a lot of protien to build muscle and with it the protien sparing macronutrients( carbs or healthy fats).... but as we increase muscle... the BMR icreases too... so we need to increase our calories...

excellent point dr

 

[peco_12345]

for example if right now i am growing on
Protien = 2 x target bodywt in lbs
Fats = 0.5 x bodywt in lbs
Carbs = 1.0 x bodywt in lbs.

at a rate of 1 pound per week(very less fat) ... and after six weeks i plateau then what do i do?
the only option i have is increase my calories coming from (carbs or healthy fats)....
so the macro numbers keep on changing as we progress.....

that makes sense, what type of carbs and also fats are you getting in your diet, if its not asking to much could you post your diet??

 

[dr intensity]

my diet....

breakfast : 500 grams of chicken with some bread or 100 grams of rice

mid morning: 70 grams of whey + 2 tablespoon peanut butter

lunch : 15 egg whites + 5 whole eggs + 250 ml milk

dinner :15 egg whites + 5 whole eggs + 250 ml milk

Preworkout: 50 grams of complex carbs(oatmeal or pasta or rice)
70 grams of whey isolate

Postworkout: 75 grams of dextrose + 70 grams of whey isolate + 10 grams of creatine monohydrate

supplements
vitamin C 2000mg
vitamin E 800iu
Calcium 1500mg
Multivitamin+ Multimineral 1 tablet
Glucosamine (joint support) 3000mg
Fish oil pills 9 x 1000mg
Liv 52 four to six tablets
Probiotic 1 tablet



now this is my basic diet..... when i will plateau on this i`ll throw in 100 grams of complex carbs, then again when i plateau , i`ll throw in 45ml (3 to 4 tablespoon) of extra virgin olive oil.....
i`ll keep adding small amounts of these food items(complex carbs or healthy monounsaturated fats) untill i reach my target body wt....

 

[dr intensity]

excellent point dr

thanks bro

 

[dece870717]

I think you have those protein and carb ratios mixes up, 2x bodyweight in lbs of protein? If you're 220lbs that would be 440g of protein, that's nearly a pound of protein, your body is not going to even use half that for cell and tissue repair and you're sure as hell not going to put on half a lbs of muscle a day. Nobody needs that much protein, absolutely unneccesary!

 

[strognarm]

I think you have those protein and carb ratios mixes up, 2x bodyweight in lbs of protein? If you're 220lbs that would be 440g of protein, that's nearly a pound of protein, your body is not going to even use half that for cell and tissue repair and you're sure as hell not going to put on half a lbs of muscle a day. Nobody needs that much protein, absolutely unneccesary!

I have to disagree with you. Iv your putting your body under stress and really train hard. Your going to need that much and more protein to recover.

 

[dece870717]

I have to disagree with you. Iv your putting your body under stress and really train hard. Your going to need that much and more protein to recover.

I'm 6 foot at 230lbs at around 12-13% and I barely even eat 1x bodyweight of protein a day and gain muscle and recover with no problems.

 

[dudcki27]

I think you have those protein and carb ratios mixes up, 2x bodyweight in lbs of protein? If you're 220lbs that would be 440g of protein, that's nearly a pound of protein, your body is not going to even use half that for cell and tissue repair and you're sure as hell not going to put on half a lbs of muscle a day. Nobody needs that much protein, absolutely unneccesary!

Excellent post!! IMO people often get carb and protien grams backwards. If you have enough good carbs for your body to use as fuel you'll have plenty of protien left over for muscle growth.

 

[dr intensity]

but what about a 6 feet 1 inch 303 pound Dante trudel who advocates 2 x target bodywt in lbs amount of protien.

 

[adam2433]

id rather error on the side of too much protein...


if protein is the bricks used to build the house that is our bodies... than i would rather have too many bricks and build my house as big as i want than have to stop short of what i want because i ran out of bricks.

 

[dudcki27]

but what about a 6 feet 1 inch 303 pound Dante trudel who advocates 2 x target bodywt in lbs amount of protien.

Just because someone advocates something doesn't mean that it's true does it? The US government says how dangerous steroids are and puts them in the same
class as cocaine and heroin but are the even close in comparason?

 

[dr intensity]

Just because someone advocates something doesn't mean that it's true does it? The US government says how dangerous steroids are and puts them in the same
class as cocaine and heroin but are the even close in comparason?

even a 25 pound dumbell can fall on my head and i can die....

is 1gram/pound protien really safe for the kidneys?.....

hepatic encephalopathy can occur due to high protien intake.....

maybe i meet an accident while driving to the gym.....

there is always a risk with everything..... but its about taking calculated risk

but right now i am here to learn about muscle building from all the great experts..... these experts are the people who can really determine what actually a calculated risk is

now how much protien is too much? 120 grams or 500, 8000 grams.

how much AAS is too much 500mg 750mg or 1500000mg/week.

how many sets is too much 1 set or 7789 sets per workout


how can we learn this ? who should we ask? who knows the best way to muscle hypertrophy?.......

dante trudel never said that one should eat a whole 10lbs protien powder tub every day + 100 pounds of chicken + 900 eggs a day..... and why did he not say this.......

why does he advocate 2grams x target bodywt in lbs amout of protien....... why is it?............. this is because he finds this number to be the best way to "maximze" muscle gains at the fastest rate....

yeah bro its all about gaining muscle using the calculated risk approach.
and the people with maximum experience know all about the calculated risk


and i think dante trudel, phil hernon, BiG A, dorian yates, jay cutler, dave henry, ronnie coleman probably know more about muscle hypertrophy and its relation with protien intake than the US government.

 

[dudcki27]

What I'm saying is don't just beleave something because someone told you that. You have to do the research yourself. And not just from bodybuilder but articles from medical seminars and studies on this topic there are plenty of them out there. More isn't always better just because it is a good thing for your body.

 

[peco_12345]

my diet....

breakfast : 500 grams of chicken with some bread or 100 grams of rice

mid morning: 70 grams of whey + 2 tablespoon peanut butter

lunch : 15 egg whites + 5 whole eggs + 250 ml milk

dinner :15 egg whites + 5 whole eggs + 250 ml milk

Preworkout: 50 grams of complex carbs(oatmeal or pasta or rice)
70 grams of whey isolate

Postworkout: 75 grams of dextrose + 70 grams of whey isolate + 10 grams of creatine monohydrate

supplements
vitamin C 2000mg
vitamin E 800iu
Calcium 1500mg
Multivitamin+ Multimineral 1 tablet
Glucosamine (joint support) 3000mg
Fish oil pills 9 x 1000mg
Liv 52 four to six tablets
Probiotic 1 tablet



now this is my basic diet..... when i will plateau on this i`ll throw in 100 grams of complex carbs, then again when i plateau , i`ll throw in 45ml (3 to 4 tablespoon) of extra virgin olive oil.....
i`ll keep adding small amounts of these food items(complex carbs or healthy monounsaturated fats) untill i reach my target body wt....

seems good but the dextrose?? i thought that the whole insulin spike theory was not anabolic as far as muscle growth goes.

 

[dr intensity]

seems good but the dextrose?? i thought that the whole insulin spike theory was not anabolic as far as muscle growth goes.

william Llewellyn explained this very well.

insulin has some ability to increase protien synthesis and prevent protien breakdown, insulin is the main nutrient tranportation hormone. therefore it allows transport of glucose along with amino acids through the plasma membrane.
exercise greatly upregulates insulin receptor expression, so as to provide immediate nutrition to the affected area.
after training you want the insulin levels to rise for enhanced protien, carbs and other nutrients(creatine monohydrate + antioxidants) to be shuttled into the affected muscles....

 

[peco_12345]

**broken link removed**



As for the common belief that carbs play an integral role in protein synthesis, I hope I can lay that one to rest as well. Researchers at Maastricht University in the Netherlands compared subjects’ blood and muscle samples during recovery when participants ingested a protein supplement to when they were given a protein plus “various amounts” of carbohydrate supplement. The results? The carbohydrate intake did “not further stimulate post-exercise muscle protein synthesis.” As long as “ample” protein was ingested, the study found, the presence of carbs made no effective difference in protein synthesis