[quote]brian12 wrote:
[quote]dre1986 wrote:
[quote]brian12 wrote:
Does Marting give some calorie guidelines for fat loss/ re composition Versus Lean muscle gain (Bulking on IF)?
I just wonder is he would suggest even higher calories when bulking on IF versus bulking on a standard diet?
Thanks[/quote]
I think if i remember right he gives a very vague summary of kcals for bulking vs lean gains but he says its dependant on the individual and stops short of giving exact amounts etc…
As far as differences between standard 5-6 meals a day and IT - No, the kcals would remain the same, only change would be the timing of meals.
Cant remember if you mentioned it but how much do you weigh and how active are you? ie. work as a builder vs an office
Best thing to do is work out your BMR and then aim to consume roughly 500 surplus kcals a day. For me for instance my BMR is about 3000 kcals a day so on a bulk i aim for 3500kcals and adjust accordingly. [/quote]
Im about 198 lbs @ 16.4% BF and 6ft. But I was originally very skinny with same BF. Today I only managed to eat 2600 calories… And boy did I stuff myself… I was a bit hungry from 10 am until 12am, but it wasn’t a bad feeling - quite motivating actually, and nice to eat big at night.
How do you get your needed protein? Very hard to eat 280 grams worth of protein in solid form. So Today I had 150 grams chicken, 3 whole eggs and one white, 200 grams lean beef. And carbs were oatmeal, beans an banana’s… And loads of veggies, and almonds etc. I added in a protein shake with each meal and post gym ( 4 shakes, total… but it was the only way I could reach my protein goal). Meat is sooo expensive here in Korea, where I’m living at the moment. But whey protein is dirt cheap here. DO you think it’s okay to add in a shake with each meal to boost each meal up to around 70/80 grams protein?
I train 5 days a week - single split. SO one body part a day. I train heavy and hard with no breaks for about 45 minutes, then jump on the treadmill for about 15 mins. The treadmill training is a new addition. My job, teaching, has me on my feet most of the time, and I also walk to school… but not overly active… It might be in my best interest to drop the calories around the 2600 mark (which made me full today), drop the BF down to say 11/12% and then look at increasing the calories for a clean bulk…?[/quote]
As far as hitting your protein quota for the day, if you really find it difficult to eat enough then yeah, there’s nothing wrong with adding some shakes here and there. The main reason martin advises against it is protein shakes arent as satiating as solid food, but if you find that you’re not hungry then no worries.
As far as protein sources, cottage cheese is a big one for me, i eat about 200gr at a time and even mix in a scoop of whey with it for good measure. The result is an extremely low fat, very satisfying and high protein snack. Not sure of exact values but think it works out at about 50gr protein just from that, and for minimal calories.
Also, i eat on average 1 whole chicken a day, not sure of prices over there but it costs me �£4-5 and for solid protein, you wont get cheaper than that really. That alone accounts for 100gr protein a day. i normally have one large protein shake a day consisting of 40-50gr protein. And then the rest comes from cottage cheese, little bit from oatmeal and peanut butter and some from yogourt and then i usually have about 3-4 eggs a day too which adds another 30 odd gr. Put all that together and i get a decent total for minimal kcals.
Is fish expensive there? i was just thinking with it being an island i’d assume that it wouldnt be too expensive but i know it doesnt always work out like that. If it isnt maybe think about adding some white fish to your diet on a regular basis. tends to be very low fat and has a full compliment of aminos.
And for the last point, yeah, i’d say cut down to about 10% then start a lean gain phase. thats just IMO though.