[projecthatch92]

I agree with mike. You're tall and lean. Eat everything you see. Your metabolism is like a gerbil on crack right now. If you don't want to have a "dirty" bulk per se, focus on eating more red meats. They're a lot higher in calories than chicken.

[aild54]

I already eat 4 oz. of steak a day, and 4 oz. 75/25 ground beef. I think I just need to give it time. I've done a dirty bulk before, which is why I got up to 150 before, but I just hateee having bodyfat. So, I went on a cut and got down to likeee 130. I'll probably just keep on having a huge cheat meal once a week. If I feel like I'm not gaining, I'll just up my daily calories. The whole dirty bulk thing is unnecessary in my eyes. I got into this sport not just to look good, but to feel better and to be healthy. A dirty bulk just isn't healthy.
I really appreciate the advice, though, guys. I just have to remember that patience is key.

[projecthatch92]

I agree with you big man. when I say dirty bulk, I don't mean eating fast food, pizza, etc...

I usually eat 10 oz of ground beef at a time (93/7), 10 oz of chicken breast, all that good stuff.

[aild54]

HOLY ****! Is that weighed before or after cooking?

[projecthatch92]

After :)

[Thomas_Rivera]

Originally Posted by aild54

Definitely, man.

Basically what you want to do is split your nutritional intake to this scheme.

Protein 35-40 percent of total intake
Fat 60-65 percent of total intake
Carbohydrates around 30 grams a day
24-48 hour carb load every weekend since you look pretty lean

That's basically all there is to it. If you decide to bulk with the anabolic diet, then you should give it about a month and see where you get with it and if you don't like it switch to a more standard style of bulking.

I'll give you some general guidelines when looking at food.

1 pound of 80/20 ground beef is roughly 1.1k calories
2 pounds of chicken breasts without skin are roughly 1k calories
1 pound of store brand hot sausages generally (where I buy them) 1.3k calories
1 cup of peanuts roughly 900-1000 calories

You can look up the caloric intake online at nutritiondata.com

That about of food would put you into the 4k calorie range and is not very much food when you look at it. It's very easy to eat this much.

[aild54]

Originally Posted by Thomas_Rivera

Basically what you want to do is split your nutritional intake to this scheme.

Protein 35-40 percent of total intake
Fat 60-65 percent of total intake
Carbohydrates around 30 grams a day
24-48 hour carb load every weekend since you look pretty lean

That's basically all there is to it. If you decide to bulk with the anabolic diet, then you should give it about a month and see where you get with it and if you don't like it switch to a more standard style of bulking.

I'll give you some general guidelines when looking at food.

1 pound of 80/20 ground beef is roughly 1.1k calories
2 pounds of chicken breasts without skin are roughly 1k calories
1 pound of store brand hot sausages generally (where I buy them) 1.3k calories
1 cup of peanuts roughly 900-1000 calories

You can look up the caloric intake online at nutritiondata.com

That about of food would put you into the 4k calorie range and is not very much food when you look at it. It's very easy to eat this much.

Thank you sooo much, Thomas. I still have some questions, though.

Could I keep my same split? If so, what would be the best days to carb load?

I've heard of people doubling their caloric intake during their carb loads. Should I do this? Some people that do a 48 hr. carb load double their caloric intake the first day, and then go back to normal the second day? What do you recommend?

You said to try the Anabolic Diet for a month. Should I carb load the first week, too? Or should I do it the second week?

Lastly, I've heard of people doing 48 hour carb loads, but they do two separate days. For example, the first one on Monday, then Thursday.

Sorry for all of the questions. I just don't want to totally mess up, you know? Thanks again, man.

[aild54]

Originally Posted by projecthatch92

After :)

Dude, that's brutal. And that's coming from a kid that was in a death metal band.

[Thomas_Rivera]

Originally Posted by aild54

Thank you sooo much, Thomas. I still have some questions, though.

Could I keep my same split? If so, what would be the best days to carb load?

I've heard of people doubling their caloric intake during their carb loads. Should I do this? Some people that do a 48 hr. carb load double their caloric intake the first day, and then go back to normal the second day? What do you recommend?

You said to try the Anabolic Diet for a month. Should I carb load the first week, too? Or should I do it the second week?

Lastly, I've heard of people doing 48 hour carb loads, but they do two separate days. For example, the first one on Monday, then Thursday.

Sorry for all of the questions. I just don't want to totally mess up, you know? Thanks again, man.

You can keep your split, but you'll want to start your carb up before one of your off days and continue through the offday. When it comes to bulking I wouldn't try to double your bulking caloric intake, either keep it the same or go slightly higher when you carb load. First week on a bulk, you could carb load if you want to, if you don't, then just keep the diet low carb. In keto diets you don't seperate carb load days between two non consecutive days, then you have to reesstablish keto again, so thats a no.

You dont need to do a full 48 hour carb load, 12, 24, 36, all normal to do as well. Good questions, don't worry about asking.

[aild54]

My traps are reallyyy sore from yesterday, so my overhead presses were ****ty. That, and my ex has been stressing me out, so I wasn't totally focused in the beginning.

5 minutes on the treadmill
Dynamic stretches
Seated overhead BB press- 45x10x2 (warm-ups) 65x11 70x8 55x12 60x11
Decline DB bench- 20'sx10 (warm-up) 35'sx13 40'sx12 42.5'sx11 (30 second rest) 35'sx13
Skulls- 45x13 45x12 (30 second rest) 45x9
Rotator cuffs

[projecthatch92]

Originally Posted by aild54

Dude, that's brutal. And that's coming from a kid that was in a death metal band.

It's not that bad.

What kind of bands do you listen to now? I just go into Insomnium. I'm diggin the melodic death metal now

[aild54]

Originally Posted by Thomas_Rivera

You can keep your split, but you'll want to start your carb up before one of your off days and continue through the offday. When it comes to bulking I wouldn't try to double your bulking caloric intake, either keep it the same or go slightly higher when you carb load. First week on a bulk, you could carb load if you want to, if you don't, then just keep the diet low carb. In keto diets you don't seperate carb load days between two non consecutive days, then you have to reesstablish keto again, so thats a no.

You dont need to do a full 48 hour carb load, 12, 24, 36, all normal to do as well. Good questions, don't worry about asking.

Alright, awesome, thank you, Thomas. Tons of reps headed your way.

Two more questions.
Is there any particular off day you would recommend carb loading on?

What macro ratios would I use during the carb load days? I forget if that's mentioned in the Anabolic Diet book.

[aild54]

Originally Posted by projecthatch92

It's not that bad.

What kind of bands do you listen to now? I just go into Insomnium. I'm diggin the melodic death metal now

I'm not into the sub-genres, like melodic death metal, deathcore, etc. I just call it metal, hardcore, death metal. Lately, I've been really into The Molotov Solution. I got Dethklok's new CD and I'm obsessed with it. If I'm in a more upbeat mood, I'll go for some August Burns Red or Texas In July. I feel that every genre of music has it's mood, so I listen to some rap and rock, too. Everything except country is cool with me.

What do you listen to?

[HawaiianPride.]

http://www.bodybuildingdungeon.com/f...bands-you.html

[Thomas_Rivera]

Originally Posted by aild54

Alright, awesome, thank you, Thomas. Tons of reps headed your way.

Two more questions.
Is there any particular off day you would recommend carb loading on?

What macro ratios would I use during the carb load days? I forget if that's mentioned in the Anabolic Diet book.

You have an off day on monday right? I would start that sunday after your workout then continue through monday.

For the carb up you can use the lyle mcdonald ratio.

For every 1 pound of lean body mass
4.5 carbs, .43 grams of fat, .98 grams of protein.

[aild54]

Originally Posted by Thomas_Rivera

You have an off day on monday right? I would start that sunday after your workout then continue through monday.

For the carb up you can use the lyle mcdonald ratio.

For every 1 pound of lean body mass
4.5 carbs, .43 grams of fat, .98 grams of protein.

That's correct. And awesome, sounds easy.

Two more questions I thought of in the shower. I chew gum a lot, but I've heard that sugar alcohols (very prevalent in gum) can throw you out of keto. Do you know of any brands/types that will not?

This should be the last question. Do you count the carbs that are in meat?

[Thomas_Rivera]

Unless you buy a sausauge, a marinated cut of meat or any sort of glazed meat there will be no carbs in the meat.

You do no count fiber, if something has 20 grams of carbs and 17 grams of fiber, then you only count 3 carbs. How many sticks do you chew? If its just a few pieces a day then I wouldn't worry about it.

[aild54]

Originally Posted by Thomas_Rivera

Unless you buy a sausauge, a marinated cut of meat or any sort of glazed meat there will be no carbs in the meat.

You do no count fiber, if something has 20 grams of carbs and 17 grams of fiber, then you only count 3 carbs. How many sticks do you chew? If its just a few pieces a day then I wouldn't worry about it.

Oh, sometimes I read nutrition labels and it'll have like 1 carb or something. I probably just won't count it, since one carb won't really make a difference.

Alright, cool. I only chew like 3-5 pieces a day. Is that still fine?

Oh, thought of another question. I always hear people saying that they mix their post workout shakes with a fat, like olive oil. Do you recommend that, or should I just drink whey and have a meal an hour or so later? And would like 3 carbs in the whey matter? Because it's sugar, would the minor blood sugar response matter?

[Thomas_Rivera]

3-5 you should be fine. You can have a postworkout shake as long as you count the carbs in your total.

[mikeh40+]

great info there thomas,,

[Thomas_Rivera]

Thanks Mike.


A few last things to add in. Make sure you eat enough greens, if you feel irregular get your hands on some fiber supplements. If you are going to do HIIT during the week on non exercise days you should incorporate a slight amount of carbs before your HIIT session. 5-10 grams of carbohydrates before you do HIIT.

It solves the whole issue that some people bring up of HIIT causing muscle loss because they think that the glucose required will rip away protein.

[aild54]

YES! Thomas, you, my friend, are the man. I think I'm going to start it all at the end of the month. Thank you so much for your help.

Am I the first person who's asked you how to bulk with keto?

[Thomas_Rivera]

No problem. I don't think so, I think there have been one or two other people that have asked me, if not on this forum then another one I can't really recall.

[aild54]

Ah, it seems really rare for people to bulk with keto. It just seems fun to me.

How long have you been doing it?

[Thomas_Rivera]

Not alot of people bulk with keto, most of the people that do are the people that cut with keto then try to bulk regularly and don't feel as good as they were on keto, so they switch to keto for bulking.

I've been doing keto diets for about 2 years or a little over. I love doing keto diets. The only downside to the diet itself is sometimes I miss the texture of carb food. But i'm really into cooking so there are alot of ways I cook during the week so sometimes its not that bad.

[aild54]

But you still get the carbs once a week, so that's good. Do you miss the way that carbs feel in your stomach? Like oats, for example.
Do you have any tips you want to give me for cooking?

[aild54]

I actually had a workout partner today, and when we work out together, we tend to become pretty masochistic. So here's how it went...
5 minutes on the treadmill
Dynamic stretches
Front squats- 65x13x2 (warm-ups) 95x13 105x13 115x11 95x13-dropset-45x7
SLDL- 135x13 155x13 175x12

In and out in half an hour. My quads were pumped during my warm-up sets, for some reason. The drop set just set them on fire.

[Thomas_Rivera]

I have some recipes on my blog. But as far as food tips go frying is good, braising is good, get some seasoning.

[aild54]

Alright, cool. Thanks. I work at a Thai restaurant, so I have access to a million different sauces, rubs, spices, etc.

[projecthatch92]

good thinking with the thai resturant!