Quote (KramerFtw @ Feb 15 2011 12:53am)

cheat day was on wednesday,

this makes sense, so carbs this next week? and would it be wise to deload too? i dont think ive deloaded thie whole time on keto either

Quote (SKCRaynor @ Feb 14 2011 11:55pm)

if it's been 3 months, it's time to deload...take the one week carb extravaganza. Take a few days off at the gym and enjoy yourself. You will come back like a monster.

Quote (SKCRaynor @ Feb 14 2011 11:54pm)

Figure out the total cals you need as well as the macros (carbs/protein/fat).

Calculate your meals according to necessity like this:

1. All meals must have at least 30g protein or more
2. drink at least 1-1.5 gal water per day
3. Take all supplements at regular intervals
4. eat every 2-3 hours without fail

meal structure:

Meal 1: 1 simple sugar, 1 complex carb, 1 lean protein, 1 good fat
Meal 2: 2 complex carb, 1 protein, 1 good fat
Meal 3: 1 complex carb, 2 protein, 1 good fat
PWO: whey shake + 2 simple carbs
Meal 4: 1 complex carb + 1 lean protein
Meal 5: 1 lean protein + 1 good fat + 1/2 complex carb
Meal 6: 1 casein protein (shake or cottage cheese) + 1 good fat + 1/2 complex carb


use the serving sizes according to your macro/caloric needs.


edit: don't forget the fruit and veggies each day as well...those are added on top of the listed items.

Quote (Duckling @ Feb 15 2011 12:59am)

where should i put fruits/veggies? should i also count them towards my macros? not really sure what veggies are good to eat (ive been eating just asparagus as of late)

if i want 3500 calories a day

would 350g of protein/carbs + 80 g of fats be good?

also towards my 80 g of fats would fats from the following be counted towards it?

butter
full fat cheese
whole milk

or do i need to only get fats from things such as almonds/olive oil/fish oil

Quote (SKCRaynor @ Feb 15 2011 12:01am)

you can eat as many veggies as you want...except for corn/potatoes/beans these are carbs and count as such.

fruits are simple carbs (sugars) and should be eaten morning and PWO. You can also throw some in at meal 2 if necessary.

Quote (SKCRaynor @ Feb 14 2011 10:45pm)

you seem to be around 15% BF right now...which is what you want to maintain when bulking. Keep up the good work and keep training hard and more muscle will come. Once you get your bulking done and start the cutting cycle, you will be on keto which will maintain as much muscle as possible and allow you to lose the 15% bf and put it down to around 6%...then begin bulking again.

Quote (Duckling @ Feb 15 2011 01:02am)

would you count simple sugars towards total carb intake for the day (see above post for my macros that i plan on hitting)



@ your edit

what if i got all my fats from beef/milk/cheese is that bad overall or should i aim to get some unsaturated 1's as well?

also not a fan of olive oil lol usually i put it in my casien shake before bed

Quote (MegaVovaN @ Feb 15 2011 01:13am)

I'm thinking about changing my milk to 1% reduced fat, instead of whole. Would you recommend this? I feel like I've defintely gained more bf % since i started bulking, so I figure if i keep it up, i will gain more and more bf %.

I'm still on a linear strength program currently. If I cut, I would start to lose a little strength right? I kinda want to gain as much strength as possible..

also i bought this http://www.bodybuilding.com/store/opt/performancestack.html

seems like a good deal!

Quote (SKCRaynor @ Feb 14 2011 11:37pm)

Yes, 1% would be fine.

Secondly, if you cut you would definitely see some strength loss.

thirdly, that is a good deal for sure - great products also.