The Official Gym & Fitness Thread

I'll give that a shot. Never been a fan of bulking, mainly just maintaining or gain lean mass (I know that takes much longer than an average bulk cycle). I'll start keeping track of my intake. If I'm only eating to maintain then I'll add 500 calories like you suggested and see where that gets me. My problem is what foods to eat. For example, today I had low sugar maple and brown sugar oatmeal, oj, and 2 choc chip waffles with peanut butter. 3 hours later 4 egg whites and peanut butter pop tarts, then 2 servings of turkey meat baked into sliders with mixed veg's and sweet potato, then greek yogurt and almonds, and for dinner tonight its spaghetti with meat sauce. Protein shake post workout and sometimes before bed.

 

At a 500 calorie surplus, you'll only gain lean mass with little to no fat gain. Go to iifym.com and use the calculator; it'll tell you exactly how many grams of fat, protein, and carbs you'll need, as well as exactly how many calories to consume to gain, lose, or maintain weight. I use it all the time to get my diets right and it's spot-on for me.

If you find out you need to eat 3500 calories a day, of course it can't be 90% protein, fat or carbs lol. Iifym breaks it down to give you the optimal amounts of protein, carbs, and fat to put on solid mass, which for me (if I remember correctly) is around 250g pro, 400g carbs, and 90g fat, which is just under 3500 calories

 

Word. I just have a hard time when it comes to the food itself. Probably just need to start reading labels and figuring out what to stay away from and to eat more of.

 

Yep. That's what I did for a while, but I like to be exact, so I just made a meal plan that I stick to. I eat the same meals everyday. I change things out a lot: I'll swap my chicken for a pork chop or my pasta for a sandwich. I try to only swap thing with similar calories. Of course, I also cheat...a lot lol. I drink most weekends, but on cuts, I try to drink smart (whiskey and Sprite/Coke Zero) and only one day a week. Something you're not happy doing isn't sustainable, which is why I don't force myself to do anything. The only thing that sucks is saying no to fast food and snacks on a cut. On a bulk, everything is fair game for me lol

 

experiment with iifym, the good thing about tracking macros is you can change individual things around in your diet, so you can see what works best for you- an internet calculator is just an internet calculator, and everybody's different


deleted my other post, because I don't know how to read

 

Hence why i said calipers give or take there only so accurate. But since the same person did both and im down 1% thats whats accurate. id safely gauge me at 8%ish then minus 3% for my tan so definitly 5% lol ill post a pic of me later from when i was mounting bike racing and not lifting i was probably 6ish but skinny as hell lol

 

I completely forgot about the tan factor. I read an article about melanoma a few weeks ago, so I stopped. I got 5-6 tans in though and looked bigger! You definitely are much lower bf% than me though. I'm gonna try to get around 9% on this cut….if I can stay disciplined enough

 

This guy in this picture right here is 6.8% BF via dexa scan.

 

I am assuming thats his gf on the bed. She is just chilling like thats any other day lol

 

"bae caught me posing in her panties"

 

Not gonna lie, I love my whiskey and coke zero, I need to get down to one day a week and not 2. I don't really eat fast food at all. The only one I'll eat is Chic-Fil-A when we go to Phoenix since there isn't one out here. I too have a meal plan and have been on it for the last 2 months almost and not really seeing results so I think my calorie intake right now is just at a maintaining level. I don't mind eating the same thing every day. I've been doing that for the last few years, it's part of my work day routine.

Edit: Just did a rundown on my daily caloric intake for the week days and it's roughly at 2,300. So I was right, basically a caloric intake to maintain. I eat all that and still have a hard time eating it. I get full so fast, lol. My metabolism isn't as high as it use to be.

 

This..I eat the same breakfast and lunch every day, and don't change my liquid intake either. Best way to keep me in a good routine as well.

I don't drink alcohol so in fairness that's easy enough.

 

4000 calories isn't enough for me to gain anymore. I've been stuck for a while now.....I just can't eat any more. Lol.

 

Challenge: eat 4k calories of vegetarian food for a day

Back when I was trying....the highest id get is 3700. Id shit bomb shelters. Bricks are for wimps.

 

Vegan or dairy/eggs are OK? Because being vegan and getting that much would be pretty damn hard especially balanced.

 

Eggs and dairy ok. No soy stuff for me though.

 

Yeah, 2300 is way low to gain unless you've got a super slow metabolism. If you get full easily, just incorporate calorie-dense foods like milk, simple carbs, and fatty meats...you just gotta make sure to stay at your macro levels (protein, fats, carbs) or you'll just end up getting fat.

 

2,300... maybe he's a woman?

 

Went out drinking for my buds bday. Woke up feeling chipper and headed to the gym. Last time in a long time that I'll drink, glad school is starting.