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SWOLE is in Season! STRONG | MASSIVE | DENSE --> PRIME!

Meal prep tip: Cooking ahead of time prevents having to make excuses. You have all the food you need, and good food at that. No need for some garbage fried food on your way somewhere. Keep a couple protein bars around as well for easy calories and a quick snack.
 
booneman77 said:
Meal prep tip: Cooking ahead of time prevents having to make excuses. You have all the food you need, and good food at that. No need for some garbage fried food on your way somewhere. Keep a couple protein bars around as well for easy calories and a quick snack.
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But chinese takeout = Delicious :)
moderation!
 
[video=youtube;wCUaJYvHG3E]http://www.youtube.com/watch?v=wCUaJYvHG3E[/video]​
 
Chef Bob we should do a collab video. Training. Eating. Breakfast Pizza.
 
one of my favorite bulking foods that i just remember...

RED BEANS WITH WILD RICE AND SPICY SPICY ANDOUILLE SAUSAGE!!!!!

^^
this will make a man out of anyone and put lots of size if you eat 2 or three bowls as a PWO meal.
absolutely love it!
 
MANotaur said:
one of my favorite bulking foods that i just remember...

RED BEANS WITH WILD RICE AND SPICY SPICY ANDOUILLE SAUSAGE!!!!!

^^
this will make a man out of anyone and put lots of size if you eat 2 or three bowls as a PWO meal.
absolutely love it!
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Thats a classic I usually will have that or similar every other week
 
NADDANME said:
Thats a classic I usually will have that or similar every other week
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if you like that then you really need to try gumbo or etouffe- it will be a life changer!
whats great is you can litterally add as much meat and protein to it as you want so you really can make it the perfect balance of carbs: protein:fats
 
my favorite and easiest:

Eggs + Potatoes + Beef + Cheese = Breakfast Scramble
Pasta + Sauce + Beef + Oil = Easy strifry

talk about calories? Loads
 
Love me some chicken codon bleu. I take and butterfly the breasts instead of pounding them flat and then trying to roll them back up. Lay them open and sprinkle a little salt and pepper on the inside. Take half a slice of swiss cheese and wrap it in a slice of thin ham. Put the other half on top of the ham and then add a strip of bacon cut in half (but use both halves) on top of the cheese. Fold the chicken breast back closed and place in glass pan. After you have all of them in the pan, pour in some red cooking wine to cover the bottom of the pan and be about 1/4-1/2" deep then sprinkle the top of them with Italian seasoning. Bake in the oven for 45 minutes or until juices are clear. Take out of the oven and add a half slice of Swiss cheese to the top of each one and put back in the oven till the cheese is melted over the top (maybe 5 minutes). Oh so good!
 
MANotaur said:
if you like that then you really need to try gumbo or etouffe- it will be a life changer!
whats great is you can litterally add as much meat and protein to it as you want so you really can make it the perfect balance of carbs: protein:fats
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There is a place here called YATZ that serves up exactly what you are describing. You are making me hungry... and I just ate lunch! Here is some of their menu from today:

Chili Cheese Etouffee with Crawfish
Maque Choux with Chicken
Red Beans and Sausage (A New Orleans Tradion)
Drunken Chicken
Chicken Creole
White Chili with Chicken
Gumbo
Jambalaya (while supplies last)

YEAAAAAAAAAAAAAAAAAA
 
DJBeanPole said:
There is a place here called YATZ that serves up exactly what you are describing. You are making me hungry... and I just ate lunch! Here is some of their menu from today:

Chili Cheese Etouffee with Crawfish
Maque Choux with Chicken
Red Beans and Sausage (A New Orleans Tradion)
Drunken Chicken
Chicken Creole
White Chili with Chicken
Gumbo
Jambalaya (while supplies last)

YEAAAAAAAAAAAAAAAAAA
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lol with a name like "YATZ" and judging by the menu your getting yourself some fine and true cajun food brotha! Man i could tear up some jambalaya right now lol

SHRIMP AND CHEESE GRITS is another great option...prolly gonna have that for breakfast in the AM now that Im thinking about it!
 
This thread has produced a wealth of delicious ideas for the weekend experimenter. Needs to be a cooking show dedicated to healthy bulking instead of Paula deans fried butter garbage cooking.
 
I like just taking a 1/4 cup of pepperoni and adding it to a 1/2 cup of ground beef. Add some rice and cheese. Quick and easy.
 
NADDANME said:
I like just taking a 1/4 cup of pepperoni and adding it to a 1/2 cup of ground beef. Add some rice and cheese. Quick and easy.
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Gonna have to give this a go!
 
Lets also consider what can happen when stress levels rise and it activated a hormone called cortisol. When cortisol raises it will block pain in the body and start to be catabolic towards building muscle and repairing your body after brutal workouts. Also high cortisol levels also allude to increased fatigue, stress, and can lead to higher hunger levels (which may be a disaster for those cutting weight). Try to find ways to release endorphins inside your body to counteract the effect of cortisol such as getting adequate rest, relaxing your body, spending some time in a sauna, taking a nap in the afternoon, turning on your favorite music to help ease your mind, or spending time on a hobby you enjoy to help ease your feelings at the moment and get the stress out of your system.

Last but not least #7 leaves us to overtraining! If we are stressed, we are angry, we want to start doing everything possible to get results so what do some people do? Spend hours in the gym, try so many different routines in a span of a month, spin their wheels, and lead to negative results instead of positive.

Do you ever see that individual who is doing 10 exercises for chest, and continue to do the same routine week in and week out but never see their physique, strength, or motivation change in the gym? Yeah that may be the individual who is doing so much training, not eating enough to support their goal, and getting very little sleep to help combat the amount of stress they are placing on their body. Overtraining can be so counter-productive because it will start to shut down your nervous, hormone, and muscular systems in your body and take cortisol levels to places we do not even want to think about. Your stress will be through the roof, your motivation will fade, and you will be placed in a very large whole where your body will need more time out of the gym than in the gym to recoup what you just did to your body over time. A bad mistake I went through in my college career when trying to add size and doing too much led me to becoming anorexic, and from that point forward I had to re-establish my base coming from a 125 pounds twig, to beefing up to a sloppy 180 pounds before starting my first contest prep. It was a long road over multiple years of fighting the demons inside me to stop training so much and start eating more but in the long run it aided my health, my social balance, and it also led me into the sport of bodybuilding once I started taking the appropriate steps of not training 5x a week and doing cardio every single day thinking I would get the best results. When I skimped down to 2 cardio sessions for 20 minutes a week and training 4x a week for 60 minutes I started to find my groove on top of eating adequate calories to support my goal.


Some of my personal observations and experiences above ^^^

and of course

what i needed to get big

Monte Cristo and some Cajun Fries:

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I'm currently in the middle of the perfect bulking routine: full body workout, a couple scoops of metabolic powder, and a Brazilian steakhouse for all you can eat meat, salad, and seafood. 2 hrs of straight filet and skirt steak being crammed into my stomach is just beyond amazing.
 
booneman77 said:
I'm currently in the middle of the perfect bulking routine: full body workout, a couple scoops of metabolic powder, and a Brazilian steakhouse for all you can eat meat, salad, and seafood. 2 hrs of straight filet and skirt steak being crammed into my stomach is just beyond amazing.
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The bill on the other hand.......


:)


Ill settle for some Chocolate OEP and Banana Pancakes:

Chocolate and banana pancakes layered with a Cream Cheese Frosting and topped with Whip Cream and Syrup

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For me a key to getting the calories I need for a serious bulk is getting started early. I can eat none stop after 7 o'clock but i don't have a appetite first thing in the morning. So I have to make my self eat then my appetite takes off for the rest of the day.
 
One of the best parts about bulking is that your strength, along with your size, increases dramatically. Really, who doesn't love it when the weights feel like nothing? One potential problem however, is that after a month or so of this, our bodies may start to break down under the unaccustomed loads. The continued strain on our connective tissue can become excessive until, ultimately, something gives.

Our joints, rather than muscles, are particularly susceptible to injury when bulking because they seem to adapt more slowly. This is likely due to a decreased blood supply to connective tissue, resulting in a longer adaptation period. So while your muscles may be getting bigger and stronger by the week, your tendons and ligaments may be no better off than they were when you started.

One solution to this problem is to increase rep range as your strength increases. This will help ensure that you're handling a weight that your joints and connective tissue can handle. Take for example, someone who's squatting with a 5-7 rep range and has gone from sets using 400 to sets of 420lbs.

Rather than jumping to 440, it may serve him better to stay at 420 for a couple of weeks while his body adjusts to the higher load. In order to keep stressing the muscle, a higher rep range is used in subsequent workouts; for example, 420 for sets of 8-10.


Even if you don't stay at the same weight, which may be overcautious for some, you should at least resist the temptation to drop reps for the sake of increasing poundage. We all want to see how much iron we can throw around, but when we're already stressing our connective tissue the last thing our body's need is a reduction in reps to increase the weight.

To put it bluntly; if you do this, your body will not like you. If you really need to see how much your 1RM has gone up, or want to train with a 2-3 rep range when bulking, make sure that you're training this way beforeyou bulk.

If you're bulking and not increasing the amount of weight used at the same rep range, then something is wrong and you need to figure out what it is. Otherwise, you may just fool yourself into thinking that everything is going well by dropping the reps.
 
The Solution said:
One of the best parts about bulking is that your strength, along with your size, increases dramatically. Really, who doesn't love it when the weights feel like nothing? One potential problem however, is that after a month or so of this, our bodies may start to break down under the unaccustomed loads. The continued strain on our connective tissue can become excessive until, ultimately, something gives.

Our joints, rather than muscles, are particularly susceptible to injury when bulking because they seem to adapt more slowly. This is likely due to a decreased blood supply to connective tissue, resulting in a longer adaptation period. So while your muscles may be getting bigger and stronger by the week, your tendons and ligaments may be no better off than they were when you started.

One solution to this problem is to increase rep range as your strength increases. This will help ensure that you're handling a weight that your joints and connective tissue can handle. Take for example, someone who's squatting with a 5-7 rep range and has gone from sets using 400 to sets of 420lbs.

Rather than jumping to 440, it may serve him better to stay at 420 for a couple of weeks while his body adjusts to the higher load. In order to keep stressing the muscle, a higher rep range is used in subsequent workouts; for example, 420 for sets of 8-10.


Even if you don't stay at the same weight, which may be overcautious for some, you should at least resist the temptation to drop reps for the sake of increasing poundage. We all want to see how much iron we can throw around, but when we're already stressing our connective tissue the last thing our body's need is a reduction in reps to increase the weight.

To put it bluntly; if you do this, your body will not like you. If you really need to see how much your 1RM has gone up, or want to train with a 2-3 rep range when bulking, make sure that you're training this way beforeyou bulk.

If you're bulking and not increasing the amount of weight used at the same rep range, then something is wrong and you need to figure out what it is. Otherwise, you may just fool yourself into thinking that everything is going well by dropping the reps.
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To piggy-back on this thought, a good joint support and the correct multi-vitamins can be a key ingredient to bone, joint, and tendon/ligament health. Obviously the vitamins you can get from your diet should help as well, but during these extreme times it becomes ever more important to supplement as it's just not possible to get everything you need from only whole foods.
 
booneman77 said:
To piggy-back on this thought, a good joint support and the correct multi-vitamins can be a key ingredient to bone, joint, and tendon/ligament health. Obviously the vitamins you can get from your diet should help as well, but during these extreme times it becomes ever more important to supplement as it's just not possible to get everything you need from only whole foods.
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agree 100%...
 
I'm with you guys on this one^^
I've just started bulking after being on a endurance style training for 9 months. My strength is going up rapidly. I lost a lot from all the long distance running and dieting. So really have to listen to my body and not over do it. Which is tough cause who want to slow down when your adding weight.
 
NADDANME said:
I'm with you guys on this one^^
I've just started bulking after being on a endurance style training for 9 months. My strength is going up rapidly. I lost a lot from all the long distance running and dieting. So really have to listen to my body and not over do it. Which is tough cause who want to slow down when your adding weight.
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Running is one of the most catabolic activites out there..
I highly suggest you listen to layne norton and Dr Wilson on Muscle College radio regarding cardio
 
The Solution said:
Post up your TOP bulking recipes, meal prep tips, nutrition shortcuts, etc.

Meal Prep Tips ---> Baked goods with protein powders, while they are baking (20-60 minutes) Cook up Chicken/Beef and starhces on the stove top or on a george foreman! KILLER time saver

Nutrition Shortcuts -- > Plan your MFP/Fitday the day in advance, tupperware up your food and this way there is 0 excuses TO NOT hit your calories macros.

Once my laptop gets out of getting restorted, ill drop some picture bombs in here to follow :)

Bulking?

Gotta eat big

Stirfry's CHEAP and good:

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A little ice cream never hurt anyone:

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Pancakes = PR's in the weightroom just sayin:

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base pancake recipe:

120g Pancake Mix/Flour
1 Egg
2 Whites
1/3 cup milk
1 tbsp baking powder
3g Splenda
50g Greek Yogurt/Applesauce
1 Scoop Protein Powder

Blend that up and let it WHIRL
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I saw this promo and immediately I thought, "this has The Solution written all over it"
 
Solid entries in here!

This thread is torture, as I've been dieting for what seems like forever. :)
 
One of the most essential bulking food product is meat. ANY good whole, meat. Steak, Chicken, fish or pork. Its got all the fats and protein you need and when pair with a good grain or in a salad-you cant beat that 40/40/20 combo to put on good quality muscle.

just today I had a whole rotisserie chicken and with a side of mixed veggies (cucumbers, squash, carrots, celery and broccoli-all raw) with a homemade spicy ranch dip made with greek yogurt. Lots of quality protien, moderate fat, which just the right amount of the right carbs to hold me over till my post work out meal!

eat like this everyday when your on a good solid weight training program and I dont care what kind of ecto you claim to be-you will put on solid, dense, muscle
 
drewsicle3210 said:
I saw this promo and immediately I thought, "this has The Solution written all over it"
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Indeed

Simply eating more food won’t always lead to more muscle growth. Instead it’ll add more weight but in the form of body fat.
You might be thinking…

“So what? I’m going to cut the fat later and it’s only on my body for a few months…”
Here’s a brief summary of the health problems you can’t escape from bulking that results in excessive fat:
Lee Priest Fat Off Season Shape

First things first…
Low insulin resistance is good. Insulin resistance is bad. Low insulin sensitivity is bad. High insulin sensitivity is good.
Those two terms used to confuse the heck out of me! Better insulin sensitivity is also known as nutrient partioning effect which simply refers to forcing the nutrients you consume get shuttled into your muscle cells and not into your fat cells.
Your entire nutrition program and training must be designed around shuttling ingested calories away from fat stores, and direct them into muscle. Makes sense, right?

When you’re in caloric excess, calories can either go into muscle or fat. When dieting, calories can either be pulled out of fat or they can be pulled out of muscle. Someone with good partitioning and a high metabolic rate is easily able to pull and utilize energy from fat, and direct energy into muscle.
 
Here's a simple tip: Match your training to your diet to maximize your results...
High carb/calorie day - hard, heavy or long workout day, lagging body parts
Lower carb/calorie day - lighter workout, body part that doesn't need much attention

Also, timing is important here as well. It wouldn't do nearly as much good to eat all of your calories in the morning, then workout late in the day, and not eat much after. Timing nutrients around your workout to maximize the anabolic response of your body can lead to significant improvements in not only size but body composition.
 
Here is a very overlooked point:

I recommend a minimum of one gallon of water per day, especially if you are on a cycle of creatine. Water aids the liver and kidneys in the detoxification of poisons and the elimination of wastes from the body. Without sufficient water, we become dehydrated. Our organs, including muscle, liver and kidney do not function optimally without enough water. Optimal kidney function leaves the liver free to perform fat burning. Fluid intake increases urination; it will also decrease overall water retention. Since we do not feel thirsty until we are already in a dehydrated state, it is best to drink water with sufficient frequency to prevent thirst. Gradually work up to a gallon a day, you will reap the benefits of your efforts almost immediately. In fact, drinking water below your body temperature can actually help you to lose weight. A hydrated individual will have greater endurance to complete those high intensity hardcore workouts.
 
The Solution said:
Here is a very overlooked point:

I recommend a minimum of one gallon of water per day, especially if you are on a cycle of creatine. Water aids the liver and kidneys in the detoxification of poisons and the elimination of wastes from the body. Without sufficient water, we become dehydrated. Our organs, including muscle, liver and kidney do not function optimally without enough water. Optimal kidney function leaves the liver free to perform fat burning. Fluid intake increases urination; it will also decrease overall water retention. Since we do not feel thirsty until we are already in a dehydrated state, it is best to drink water with sufficient frequency to prevent thirst. Gradually work up to a gallon a day, you will reap the benefits of your efforts almost immediately. In fact, drinking water below your body temperature can actually help you to lose weight. A hydrated individual will have greater endurance to complete those high intensity hardcore workouts.
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Great tip here... easy to forget to drink when you're bulking since you're not just hungry all the time.
 
The Solution said:
Here is a very overlooked point:

I recommend a minimum of one gallon of water per day, especially if you are on a cycle of creatine. Water aids the liver and kidneys in the detoxification of poisons and the elimination of wastes from the body. Without sufficient water, we become dehydrated. Our organs, including muscle, liver and kidney do not function optimally without enough water. Optimal kidney function leaves the liver free to perform fat burning. Fluid intake increases urination; it will also decrease overall water retention. Since we do not feel thirsty until we are already in a dehydrated state, it is best to drink water with sufficient frequency to prevent thirst. Gradually work up to a gallon a day, you will reap the benefits of your efforts almost immediately. In fact, drinking water below your body temperature can actually help you to lose weight. A hydrated individual will have greater endurance to complete those high intensity hardcore workouts.
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Heck yea man it's my staple to have the gallon done before 12pm the rest of the day is smooth sailing with constant sipping
 
How about CHICKEN AND WAFFLES!!

eat 4 pan seared chicken tenders ontop of a a couple crispy, fluffy belgian waffles slathered in syrup! if your really looking for some calories go ahead and bread and fry those suckers for one of the best meals of your life!
 
TheMovement said:
Heck yea man it's my staple to have the gallon done before 12pm the rest of the day is smooth sailing with constant sipping
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. I know people do the BCAA thing in a gallon, but I know Layne has also shown how doing that also is not beneficial for MPS and is harmful due to always spiking protein levels and never allowing them to reach baseline or refractory periods before being spiked again!
 
The Solution said:
. I know people do the BCAA thing in a gallon, but I know Layne has also shown how doing that also is not beneficial for MPS and is harmful due to always spiking protein levels and never allowing them to reach baseline or refractory periods before being spiked again!
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IMO if you can't drink your water without flavoring you're destined to lose your mind anyways while dieting.
 
The Solution said:
. I know people do the BCAA thing in a gallon, but I know Layne has also shown how doing that also is not beneficial for MPS and is harmful due to always spiking protein levels and never allowing them to reach baseline or refractory periods before being spiked again!
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I dont add in the BCAAs and starting at 4am keeps me rather covered overall, weird though got a link to what Layne said?
 
The Solution said:
Spread meals 4-6 hours apart
dose 5g between

Here:

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Man thanks, second link really brings it home printed and its going into the binder for reference!
 
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