Thanks.. Hopefully the water weight regain won't be too heinous..
One thing I'm wondering..
Let's say I decide to bulk, and my GWF is telling me my maintenence is around 2800-3000 cals, so I start eating 3300-3500 cals..
But what if, wanting to keep the amount of fat I put on to a minimum, I start adding cardio and work at keeping my NEAT up, and my calorie expenditure jumps to an average of 3500..
I'd be back at maintenence, no?
So I'd up calorie intake to 4000, right?
Sorry if this is a dumb question..
The only thing that sucks with the water weight is that depending on what you eat you can get bloated and since you're used to seeing your stomach in it's depleted form it is a bit frightening to see it get bigger almost before your very eyes!
To answer your question, yes. That is the beauty of the gowear fit. As you have seen seemingly minor amounts of additional activity can increase your burn a lot and if you're trying to gain weight it would be easy to be at an energy deficit and not even know it.
Regardless, congrats on your dedication. I would put your BF at 13-14%.
The only thing that sucks with the water weight is that depending on what you eat you can get bloated and since you're used to seeing your stomach in it's depleted form it is a bit frightening to see it get bigger almost before your very eyes!
I'm not too worried about bloat.. As long as that's ALL it is, and it settles down, eventually..
Someone was telling me that the weight regain is all fat, but I'm pretty sure he's full of it! LOL
That said, I'm going to try and keep fat to a max of 25%..
I'd do a log for the last 2 days, but I've been out of town, and I've just been winging it.. LOL
My worst choice was a YUMMY, worth every 470 calories pumpkin spice Starbucks Latte.. Good thing I drank it BEFORE checking out the damage, otherwise I would have passed..
But yeah, good for a treat, but I definately won't be making a staple of those..
Good thing I didn't have the frappachino version!
I've been eating whole wheat panininis (Got myself a panini maker a couple days ago) for lunches, and I plan to start making my own pizzas once for twice a week..
I want to have whole wheat pancakes on weekends, too..
I'm going to keep the starches for the mornings (maybe a bowl of oatmeal for breakfast instead of a panini for lunch) and early afternoons, then veggies and protein for the evenings (shakes, tuna salads.. peanut butter and cottage cheese, etc).
Quote:
To answer your question, yes. That is the beauty of the gowear fit. As you have seen seemingly minor amounts of additional activity can increase your burn a lot and if you're trying to gain weight it would be easy to be at an energy deficit and not even know it.
Regardless, congrats on your dedication. I would put your BF at 13-14%.
as for 'lean bulking' why not try something like eating 20% less than maintenance on rest days & 25% more than maintenance on workout days.
Or.. with the GWF at your disposal, eat 400-500kcal less on rest days & 500-750 kcal more on workout days.
The % /amount of kcals you choose will depend on how often you train.
This would work out nicely for 4 training days but you'd eat too little for 3 training days... might still be just about right for 5 days but then you'd need to cut a little bit more on the 2 remaining rest days.
Maybe also read through the threads on Lyle's forum about EOD (every other day) refeeds.. they are meant for cutting but can also be used for bulking or maintenance.
Or.. with the GWF at your disposal, eat 400-500kcal less on rest days & 500-750 kcal more on workout days.
The % /amount of kcals you choose will depend on how often you train.
This would work out nicely for 4 training days but you'd eat too little for 3 training days... might still be just about right for 5 days but then you'd need to cut a little bit more on the 2 remaining rest days.
Wouldn't that just even itself out to maintenence?
I was thinking I could just eat 500 cals over what the GWF gives me for calorie burn each day?
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Maybe also read through the threads on Lyle's forum about EOD (every other day) refeeds.. they are meant for cutting but can also be used for bulking or maintenance.
But you were talking 'lean bulking'. 500 kcal over is a classic 'controlled' bulk, not necessarily lean bulking. At least that's what I've understood from the information I've been reading.
Hmm just made up that term 'controlled' bulk. Most people doing a 'controlled' bulk will eat 500kcal (or a certain%) over their maintenance. A lean bulk has you eat only slightly over maintenance in such a way that nearly all wt gained is LBM, which is apparently achieved by slightly undereating on rest days & overeating on workout days. It could even be vice versa, but the principle seems to be that there is a bit of damage control done by doing a mini-cut more frequently rather than go on a long bulk w/o ever eating below maintenance.
There's many ways to do it.. one other option would be to do UD2.0 for bulking/mass
There's many ways to do it.. one other option would be to do UD2.0 for bulking/mass
I was just going over Alan Aragon's AARR notes for bulking..
He doesn't seem to think that linear intake is the wrong way to go about it, or that cycling carbs works any better.. He says it's just a matter of preference, and indeed that for adding pure (if not as clean) bulk, the linear approach is the way to go..
UD 2.0 bulking would be a pain in the goat ass!
Those depletion workouts.. Just looking at the program makes me want to go to my happy place..
But yeah, if it works half as good as RFL worked for me, then it's a lock..
I would be doing a non-linear intake, though..
If one day my GWF tells me I need to eat 2800 cals to break even (or be at a 20% surplus), and the next day it's at 3500, then that's what I'll go by (it being more accurate than a formula, by all accounts)..
Sept 14/09 .. Day 3 of my return to maintenance.
Weight: 289
Activity: Workout, 20 minute brisk walk x 2.
I had to make an educated guess as to what the day's calorie burn was going to be, as I was working night shift, and could only get an upload up to 5pm.. I guessed 3000.. Turned out it was 3300.. Not bad.. And a good thing, too! I screwed up and forgot to add a whole meal to fiday! So instead of the -10% I had planned I was at maintenence (3300).. Screwed my macros up, too..
Oh well.. I'll do better tomorrow.. I'll make it -20% of maintenence, rather than -10%..
Feels so good to eat!
I'm going to step up the workouts to 3x a week.. Today I just did the RFL full body one again, but next time I'll either start NROL or Lyle's generic bulking routine..
I tried to do cardio, but after 10 minutes I'm like "Jane, get me off this crazy thing!!"..
But it's a start..
Diet:
2 English muffins
2 eggs
55g cheddar cheese
70g Canadian bacon
5g butter
2 EFA
1 whole wheat tortilla
100g chicken breast
30g cheddar cheese
Clearly all this excess food is screwing with your hormones!
Quote:
Originally Posted by Espi
Hmm just made up that term 'controlled' bulk. Most people doing a 'controlled' bulk will eat 500kcal (or a certain%) over their maintenance. A lean bulk has you eat only slightly over maintenance in such a way that nearly all wt gained is LBM, which is apparently achieved by slightly undereating on rest days & overeating on workout days. It could even be vice versa, but the principle seems to be that there is a bit of damage control done by doing a mini-cut more frequently rather than go on a long bulk w/o ever eating below maintenance.
There's many ways to do it.. one other option would be to do UD2.0 for bulking/mass
That's what I thought you meant, I just wasn't sure. I thought maybe I missed a term somewhere.
I tried making my own chocolate flavoured coffee, as I want to incorporate a bit of dark chocolate into my diet here and there, as it's supposed to be pretty good for you, in moderation..
So I made some coffee, put some chocolate in there, some 1% milk, stirred..
.... It wasn't bad......
But it's perhaps needless to say I would have gotten a whole lot more enjoyment out of drinking my coffee and eating the chocolate separately.. LOL
As for flavouring my coffee, I went online and ordered some Torani calorie free coffee flavouring.. I also got some flavoured coffee beans (pumpkin spice).. So that'll be neat to try those out..
Also thinking of getting an espresso maker.. But it probably won't make it past my wife, with me getting laid off in a bit, here..
I was talking with Alan Aragon and he was saying that according to the studies he's been looking at, whey protein is the equal to (if not superior) casein-based protein powders in terms of keeping you sated, AND that whey isn't decisively superior to other protein powder compositions for post workout use.. So that was very interesting..
What I got out of it was basically (and he came right out and said this) I should just get the cheapest, best tasting protein powder I can find, as in the big scheme of things, with a balanced diet, it's not going to make a whole lot of difference..
So that's the last thing of Metabolic Drive I'll ever buy..
I can get Precision Protein Stack for half the price..
I like to have one shake a day..
(just not before bed.. I have to get up to pee too much as it is!!).
It's satisfies my cravings for sweets, I can grind up some spinach for some painless veggie intake, and I can put my Creatine in there, too..
I have the el cheapo Mr. Coffee espresso maker and it's actually pretty good. It cost about 30 bucks and I was quite surprised how good it froths skim milk for lattes. The only downside is that is doesn't heat the frothed milk up so I stick it in the microwave after I froth it then add the espresso. SF Toranis and DaVincis are great-I have several flavors. My favorite is the SF Torani Hazelnut.
SF Toranis and DaVincis are great-I have several flavors. My favorite is the SF Torani Hazelnut.
I feel kinda like I'm caving..
Here I was Mr. Purist McCoffee when I was on RFL, content with the taste of straight black joe.. and now that I'm off the diet I can't wait to add flavourings.. LOL
I guess it's not a return to maintenence yet.. But almost
Weight: 190.5 (+ 3.5 from end of RFL)
Hmmm.. I expected more water weight.. Maybe as I start adding those last 200-300 cals (true maintenence)..
Activity: Brisk 20 min. walks x 2, (Wii Yoga, 30 min), workout.
Cals burned: 3,330
I slept with the GWF off last night..
1.2 cal average (steady at 1.2 of course) with it off for 663 cals, with it off.
1.4 average with it on for 800 cals with it ON..
Cals consumed: 3300
Made some homemade whole wheat Greek pizza (feta, olives, lean ground beef, red onions, peppers).. I made the dough yesterday and let it sit overnight in the fridge..
I should have taken some pics..
Tomorrow (making another one with the leftovers)..
It was really good.. Crust was nice and thin, and firm/crunchy.. Toppings were random and sliding from one piece to the next, and the pizza wasn't cylindrical be any stretch.. But it was good!
I thought I could just add up all the ingredients, divide by the number of pieces, and have a fairly accurate account of how many cals I ate.. But no, like I say, the portion distribution, the size of the slices.. It was all over the place..
So I had to just select "pizza with meat and vegetables, thin crust" x2, add 100 cals, and call it a day.. LOL
So much for my idea of this homemade thing being more accurate.. Healthier, maybe..
I cut loose and had a bit of red wine with the pizza (wife's idea).. Felt good.. Felt normal (but no, not going to make it a normal event)..
I guess it's not a return to maintenence yet.. But almost
Weight: 190.5 (+ 3.5 from end of RFL)
Hmmm.. I expected more water weight.. Maybe as I start adding those last 200-300 cals (true maintenence)..
Activity: Brisk 20 min. walks x 2, (Wii Yoga, 30 min), workout.
Cals burned: 3,330
I slept with the GWF off last night..
1.2 cal average (steady at 1.2 of course) with it off for 663 cals, with it off.
1.4 average with it on for 800 cals with it ON..
Cals consumed: 3300
Made some homemade whole wheat Greek pizza (feta, olives, lean ground beef, red onions, peppers).. I made the dough yesterday and let it sit overnight in the fridge..
I should have taken some pics..
Tomorrow (making another one with the leftovers)..
It was really good.. Crust was nice and thin, and firm/crunchy.. Toppings were random and sliding from one piece to the next, and the pizza wasn't cylindrical be any stretch.. But it was good!
I thought I could just add up all the ingredients, divide by the number of pieces, and have a fairly accurate account of how many cals I ate.. But no, like I say, the portion distribution, the size of the slices.. It was all over the place..
So I had to just select "pizza with meat and vegetables, thin crust" x2, add 100 cals, and call it a day.. LOL
So much for my idea of this homemade thing being more accurate.. Healthier, maybe..
I cut loose and had a bit of red wine with the pizza (wife's idea).. Felt good.. Felt normal (but no, not going to make it a normal event)..
Your pizza sounds really good-glad it turned out so well. Try nutritiondata.com-you can enter your own recipes and serving sizes and it calculates the calories. You can also enter personalized ingredients. I have software called MasterCook I got at Target for $15-it lets you make customized recipes and cookbooks and also comes with recipes.
Try nutritiondata.com-you can enter your own recipes and serving sizes and it calculates the calories. You can also enter personalized ingredients.
I use fitday, which is similar, probably..
But like I say, I can put in all the igredients, divide it by 8 or however many pieces.. But with the toppings all over the place, and the unevenness of the slices, and the leftovers toppings.. It'd just be a crapshoot.. Maybe when I get better at divying it all up..
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