Bulking cycle - Please critique!!

[Ectofighter]

Let me know how this looks. I'm 6'1, 183lbs 8%bf... I"m shooting for 200lbs with same and/or less bodyfat.


Meal 1: 4 whole eggs, 6 eggwhites, 8 oz oats grams of max creatine
Meal 2: 8 oz chicken w/8 oz brown rice
Meal 3: 93% lean ground beef, 8 oz brown rice
Meal 4: 2 scoop ,protein shake with 2 tbspn of natural almond butter

Meal 5 (preworkout): 93% lean ground beef w/ 8 oz brown rice *you should be training about 1 hour after ur preworkout meal *30 minutes before you train drink 8 oz coffee with your 1 scoop of your arginine powder Post workout shake: 2 scoop isoflex w/ 80 grams of fast acting carbs ( karbolyn, dextose, carbo max etc) w/ max creatine

Meal 6 (postworkout) : 9 oz chicken w/ 9 oz white potato
Meal 7: 8 oz 93% lean ground beef w/ 2 tablespoons of natural pb
Meal 8 (right before bed): 2 scoop casein w/ 2 tbsp of nautal almond butter

 

[Crusher92]

looks pretty nice to me, maybe try to cut it down to 5-6 meals with more in them to slow down the metabolism a bit? and definitely props for being able to eat so much rice in one day and not be tired of it haha . Just my .02 though!

 

[fauzool]

Let me know how this looks. I'm 6'1, 183lbs 8%bf... I"m shooting for 200lbs with same and/or less bodyfat.


Meal 1: 4 whole eggs, 6 eggwhites, 8 oz oats grams of max creatine
Meal 2: 8 oz chicken w/8 oz brown rice
Meal 3: 93% lean ground beef, 8 oz brown rice
Meal 4: 2 scoop ,protein shake with 2 tbspn of natural almond butter

Meal 5 (preworkout): 93% lean ground beef w/ 8 oz brown rice *you should be training about 1 hour after ur preworkout meal *30 minutes before you train drink 8 oz coffee with your 1 scoop of your arginine powder Post workout shake: 2 scoop isoflex w/ 80 grams of fast acting carbs ( karbolyn, dextose, carbo max etc) w/ max creatine

Meal 6 (postworkout) : 9 oz chicken w/ 9 oz white potato
Meal 7: 8 oz 93% lean ground beef w/ 2 tablespoons of natural pb
Meal 8 (right before bed): 2 scoop casein w/ 2 tbsp of nautal almond butter

the only thing I see wrong is having your fat so close to your workout, with that dextrose in your workout it will cause an insulin spike causing you to potentially hold onto that fat. I would put that fat in your breakfast in place of the oats and put the oats in place of the fat in meal 4. you actually will have more energy during the day if you leave out those carbs in the morning. GET SOME VEGGYS TOO add them to morning. Ditch the "white potato" use a sweat potato. Rule of thumb leave fat out 3 hours prior to workout and 2 hours after workout to reduce the chance of holding onto fat. If you want you could add some bcaas and glutamin, pre and post. Depending on how intense your workout is. Also to keep bf near 8% i would suggest carb cycling high carb on weight days and low carb on non weight days and replace your carbs on those days with protein. You can be pretty sure to stay around same bf if you do this.

 

[Ectofighter]

why would having in insulin spike make you tend to hang onto the fat? Interesting, never heard of this. Also, what is the major difference between white potato and sweet? complex carbs?

 

[Jiigzz]

the only thing I see wrong is having your fat so close to your workout, with that dextrose in your workout it will cause an insulin spike causing you to potentially hold onto that fat. I would put that fat in your breakfast in place of the oats and put the oats in place of the fat in meal 4. you actually will have more energy during the day if you leave out those carbs in the morning. GET SOME VEGGYS TOO add them to morning. Ditch the "white potato" use a sweat potato. Rule of thumb leave fat out 3 hours prior to workout and 2 hours after workout to reduce the chance of holding onto fat. If you want you could add some bcaas and glutamin, pre and post. Depending on how intense your workout is. Also to keep bf near 8% i would suggest carb cycling high carb on weight days and low carb on non weight days and replace your carbs on those days with protein. You can be pretty sure to stay around same bf if you do this.

Can you please link me to some science behind this?

 

[fauzool]

why would having in insulin spike make you tend to hang onto the fat? Interesting, never heard of this. Also, what is the major difference between white potato and sweet? complex carbs?

I was just as surprised as you and the only difference is simple vs complex carbs. The reason is because during those times your body is going to absorbed the nutrients the most and insulin stores fat if you readily have fat to be stored chances are some of it will be. Now I'm not for certain on this but if you think about it it makes sense. Ben paulski talks alot about it

 

[XGabrielEdgeX]

I was just as surprised as you and the only difference is simple vs complex carbs. The reason is because during those times your body is going to absorbed the nutrients the most and insulin stores fat if you readily have fat to be stored chances are some of it will be. Now I'm not for certain on this but if you think about it it makes sense. Ben paulski talks alot about it

Broscience.?

 

[Jiigzz]

Insulin isnt just a 'fat storing' hormone. Insulins primary job is to regulate blood sugar levels by moving blood sugar (glucose, not fat) into muscle glycogen stores to provide more fuel for muscles. During exercise the least likely pathway (even while consuming high GI foods) for blood glucose is to be stored as fat, especially when the body needs it for fuel.

It has also been proven that meal timing isnt as essential as thought (even up til 2 or 3 years ago). Meal timing is only essential if you cannot tolerate high fatty foods or whatever pre-exercise or if you exercise multiple times during the day and need maximal time to replenish glycogen stores.

And finally, how is fat Dextrose? Carbohydrates are sugars, not fat (although fat can be 'turned' into sugar, this will NOT cause an insulin spike pre-workout).

 

[uvawahoowa]

the only thing I see wrong is having your fat so close to your workout, with that dextrose in your workout it will cause an insulin spike causing you to potentially hold onto that fat. I would put that fat in your breakfast in place of the oats and put the oats in place of the fat in meal 4. you actually will have more energy during the day if you leave out those carbs in the morning. GET SOME VEGGYS TOO add them to morning. Ditch the "white potato" use a sweat potato. Rule of thumb leave fat out 3 hours prior to workout and 2 hours after workout to reduce the chance of holding onto fat. If you want you could add some bcaas and glutamin, pre and post. Depending on how intense your workout is. Also to keep bf near 8% i would suggest carb cycling high carb on weight days and low carb on non weight days and replace your carbs on those days with protein. You can be pretty sure to stay around same bf if you do this.

This seems like quality broscience...

 

[johnman21]

looks nice

 

[XGabrielEdgeX]

An article written by Alan Aragon:

Hierarchy of Importance

When speaking of nutrition for improving body composition or training performance, it's crucial to realize there's an underlying hierarchy of importance. At the top of the hierarchy is total amount of the macronutrients by the end of the day. Distantly below that is the precise timing of those nutrients. With very few exceptions, athletes and active individuals eat multiple times per day. Thus, the majority of their day is spent in the postprandial (fed) rather than a post-absorptive (fasted) state. The vast majority of nutrient timing studies have been done on overnight-fasted subjects put through glycogen depletion protocols, which obviously limits the applicability of the outcomes. Pre-exercise (and/or during-exercise) nutrient intake often has a lingering carry-over effect into the post-exercise period. Throughout the day, there's a constant overlap of meal digestion & nutrient absorption. For this reason, the effectiveness of nutrient timing does not require a high degree of precision.

The Primary Laws of Nutrient Timing
•The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
•The Second Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.

NOTE: Please do not misinterpret the above to mean that timing is irrelevant. On the contrary, it's very relevant. Timing just happens to have MUCH LESS impact on results than hitting your macro totals for the day. This doesn't diminish the fact that people need to individualize their meal timing so that it maximizes their training performance (& does not hinder it). The latter manipulations vary widely, because people have different training protocols, goals, and tolerances. For example, some people experience their best training performance in an immediately fed state, while others do best in a semi-fasted or fasted state. Endurance athletes who neglect carbohydrate timing will not optimize their training capacity. Strength/power athletes with minimal endurance demands have much less of a concern for this. There's no way to 'universalize' a nutrient timing prescription that applies to everyone & all types of athletes. But to reiterate, macro totals for the day overshadow timing in terms of importance, especially for bodybuilding. If macro totals for the day are not hit, the most precisely neurotic timing of meals is all for sh!t.

So basically Meal timing/Meal Frequency is irrelevant when is comes to body composition. Also their is no need for an insilin spike post workout as already meantioned meal timing is irrelevant. Just hit your macro nutrients for the day and your good to goo.

 

[y0lked]

looks good but how bout some peanut butter?