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PHURIOUS
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Ok. Endos tend to store fat before muscle so be careful on what your calorie surplus consists of
PHURIOUS
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Diet and Nutrition basics 101
- Thread starter RickRock
- Start date
Ok. Endos tend to store fat before muscle so be careful on what your calorie surplus consists of
PHURIOUS
I'm currently at 220 and looking to bulk and gain a pound a week and keep body fat down the best way possible any insights on how to go about this?
What's your bf% now ?
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I think a pound a week during a bulk is a little excessive unless you are on anabolics. I generally tell people to aim for about 0.25 to 0.5 lb per week if you want to keep it lean. The other part of that is to make sure you have a good macro ratio. Don't let carbs or fats get terribly high.
Testdude63
Active member
Absolutely nailed it. If you're natural, 1/4-1/2 a lb a week is spot on.
I'm glad you enjoy the info bro. Thanks for the feedback
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Thanks for this piece, brother!
Thanks for this piece, brother!
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Testdude63
Active member
Yes. People will argue that these are not complete proteins, however, you CONSTANTLY have complete sources of protein being digested since we consume adequate amounts of protein from other sources. These foods will be broken down together, thus adding the amino acids needed to complete the structure.
So, yes. Count everything
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I recommend counting every single macro in the food you consume. I look at fibrous carbs from vegetables the same way. Some people don't like to count those either
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Testdude63
Active member
Thanks for answers guys I'll count everthing
Not needed unless you are training fasted, and even then it's still debatable.
@rickrock what's your take on cheat day / meal ? I've been on cycle for 3 weeks now on a cut & sticking to my cals & macro goals for a month now , you can imagine my taste buds are screaming cravings for a ton of stuff .
I was thinking on taking a day break from counting anything & get everything I crave for .
So how would that affect my progress ? Some people do recommend it & others don't what do you think ?
I was thinking on taking a day break from counting anything & get everything I crave for .
So how would that affect my progress ? Some people do recommend it & others don't what do you think ?
Testdude63
Active member
I know you're directing this toward RR, but I'll give you my input... I did this a couple weeks ago. Went all out. Recorded everything afterward and hit roughly 6500 calories that day. Scale went up half a pound for one day and returned to baseline. It's when we CONSISTENTLY overeat like a nut that we run into problems. All in moderation.
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