Almost finished winter bulk!

Discussion in 'Health and Fitness' started by Banpen Fugyo, Feb 6, 2013.

  1. Banpen Fugyo

    Banpen Fugyo 10000 Changes No Surprise

    Hey guys, skip to the end if you don't want a back story

    So throughout the years I've stuck at around 190lbs (86kg). Usually, I'll goto the gym and jump rope, practice boxing/MA, and do some compound exercises. I'd go through random routines focused on bodyweight, kettlebells, olympic lifts etc. but never really met any specific goals.

    Whenever I bulked, I got freaked out by being too fat and quit and whenever I cut I got freaked out about how weak I got and quit. Forever a slightly-muscular-slightly-fat-lanky guy.

    In August I decided to finally just stick to one, no matter what. I was/am busy with my last year of school so I haven't been able to train MA, but I HAVE been able to goto gym, as its right next to my house. So rather than cut and then build muscle like most people, I decided to bulk hard and just not look back.

    I've gone from 195lbs in August to 230lbs right now. I'm going to continue bulking until March 1st and then start cutting before summer. All my lifts have gone up like crazy (220 bench/365 deadlift/300 squat/145 OHP) but I've obviously gained a bunch of fat.

    Important part

    I'm deathly afraid of losing all my hard-earned gains when I cut, per usual. Im afraid that under all this mass is the same body I had half a year ago.

    Other than eating correctly (I'm good with diets, my bulk was dirty on purpose) what is the best way to retain my gains? I have two ideas:

    1) Keep the same weight on the bars, but since I won't have the same endurance, up the sets until I can reach the same number of reps (ex: 8x3 instead of 3x8)

    2) Work on a hypertrophy-based routine instead of strength-based and try and get more fluid in my muscles and hope I look bigger, even if I lift less weight

    Ideas? Sorry so long :(
  2. Jeffkins

    Jeffkins Sleuth Diplomacy

    Well the important thing to realise, along with a loss in strength, while on the cut you'll also not be able to handle the same level of volume.

    You can't build strength during a cut and you definitely can't build mass during a cut; so I am of the opinion you should work on the neurological side of lifting during the cut. So take a percentage of your 1RM and hammer out a few low-medium rep sets of the big lifts with an emphasis on speed sets and explosive actions.

    Add in a few sets of paused stuff for you squat and bench as well.

    All this should put in sufficient volume for a strong foundation in these skills and result in a diminished loss in strength, and when you come off your cut, you should find gains easier to come by as well.
  3. Jhons

    Jhons New Member

    According to my view you should firstly control your diet,and than concentrate on your exrcise plan after your diet.
    Eat healthy but low fats food that will help you in losing weight and gaining muscles at the same time.

    Orlando personal training
    Last edited: Feb 9, 2013
  4. Jeffkins

    Jeffkins Sleuth Diplomacy

    So firstly you ignore what he says in his post about his diet, then you go on to say that he should be attempting a recomp diet, known for being terribly inefficient way to affect body composition for anyone but raw, overweight beginners; all the while suggesting a diet low in dietary fats is good for these goals. You obviously have a very limited grasp on nutrition and dieting in general, please go.
  5. rickerred

    rickerred New Member

    Hi there, I am new to the site and to martial arts but have been lifting weights for 20 years. here is something that may interest you from Dave pulumbos site. 1 recommendation I will make is:
    CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

    The premise of the diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by
    restricting STIMULANTS) we'll ensure that muscle is spared!

    day so you dont cheat again.

    Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
    When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!

    For a 200lb man:

    MEAL #1
    5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)

    MEAL #2
    SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

    MEAL #3
    "Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

    MEAL #4
    SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

    MEAL #5
    "Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

    MEAL #6
    SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

    For a 250lb+ man:
    Meal 1 6 whole Omega-3 eggs
    Meal 2 8oz chicken with 1/2 cup raw almonds
    Meal 3 50g whey with 2 tablespoons all natural peanutbutter
    Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
    Meal 5 50 g whey with 2 tablespoon PB
    Meal 6 6 whole eggs

    Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.

    Many times I'll switch to an alternatiing diet where one day it will be protein/fat......then another protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate protein. Protein can't be stored).

    1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.

    With the beef meal (any fatty protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN PROTEIN MEAL (chicken, turkey, lean fish)

    The best fat sources come from the essential fatty acids-- Omega-6 and Omega-3's. Most of us get plenty of Omega-6s from cooking oils, ect..........however the Omega-3's are harder to get. I recommend WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.

    You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential Omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.

    Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (clen, cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.

    Always eat BEFORE lifting........never BETWEEN lifting and cardio.
    Artificial Sweetners:
    The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin

    Forget using:
    -MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
    -Arginine is not going to do anything. It will DO something; just not dramatic.

    never do less than 20 min per session

    The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high protein/moderate fat/low carb diety).

    Do you feel the treadmill is better for cardio, or is the bike(stationary or recumbent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use

    Q: Is gluconeogenesis inevitable in your diet?
    Dave Palumbo: NO

    Q: If so do I need to consume more than 1.5 grams of protein per lb of LBM so as not to lose muscle?
    Dave Palumbo: The fat spares the protein....when the brain is in ketosis, the carbohydrate requirements are very very low.

    Q: How much (percentage) of my protein intake would be turned into glucose (gluconeogenesis)?
    Dave Palumbo: Very little (maybe 10%)

    Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
    Dave Palumbo: HOCUS POKUS!

    Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
    Dave Palumbo: RIDICULOUS

    Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
    Dave Palumbo: Somewhat helpful.

    Q: How much is the ideal dosage of Omega 3 for a 220 lb. individual ?
    Dave Palumbo: Try to take in about 9g per day

    Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
    Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat

    Q: I want to add that if I cant find the omega eggs here locally. Can I use international egg whites and just take an omega supplement?
    Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.

    Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
    Dave Palumbo: Try to limit to 2 cups per day.......I realize that towards the end of the diet you may need more to help you get through the day.

    Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as your fat for that meal! Depends how much you use.
    Dave Palumbo: If you just grease the pan with it, no!

    Q: what is the protein,carb and fat ratio for offseason
    Dave Palumbo: 50% Protein, 25% fat, 25% carbs

    Q: and the ratio for contest prep.
    Dave Palumbo:60% protein, 30% fat, 10% carbs

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