chocolatethunder
Member
Might want to experiment with brown rice also for dinner so you're not spiking insulin levels before bed. Considering you're carb sensitive like me.
MESO-Rx
Anabolic Steroids
Desperate for help in cutting
- Thread starter Greek_beast95
- Start date
Rockclimber
Member
Good advice.
Greek_beast95
Member
I just hope I don’t end up getting fat off this bulk , that’s my biggest fear
Btcowboy
Member
Monitor and adjust.....rinse, lather, repeat. You will find what works and what doesnt. It's a little trial and error as everyone is different
Greek_beast95
Member
Protein part is pretty easy to follow but what’s your guys favorite clean carbs and fats to eat
Btcowboy
Member
I do yams, potatoes, protein bread, and Carbion for carbs. Fat is the little I leave on the meat when I trim it, olive oil, almond butter, peanut butter for fats
Greek_beast95
Member
Thank you for all the help bro, and to everyone else so from everything I’ve collected I’m going to start a clean bulk at 2800 cals 40/40/20 for macros , start doing more compound workouts , and once I get to 205 cut back down and repeat. You guys have all been extremely helpful
What exactly is your recommendation for him here? To hire you? Or did you have something useful to suggest?
Nolij
New Member
Anyone, not just me, for guidance
This really isn't rocket science... Everyone, ideally, should be able to establish and track macros and calories on their own.
Necessary Evil
Member
You should not be afraid of that at all. Gaining fat at a mass building block is only natural and it will happen. You can only affect the rate of fat you will gain. If I were you I would incorporate some mini-cuts in your diet to not only help with controlling fat gain but as well to resensitize for further growth. The duration of the mini-cut will ultimately be dependent on how much fat you want to shed and what's your current BF. Generally, it could last 2-6 weeks.
If it's your first time delving into nutrition science and how to apply it yourself I can't recommend enough Eric Helm's youtube series :[1]. If you have any further questions I will be more than happy to help, after of course, you watch them.
Nolij
New Member
It’s not rocket science but who wants to live a life style that all they do is track macros and calories, not most of us who don’t want to be pros.
It gets boring, and with no one on top of you telling you what to do, you’ll slack off.
How hard is it to punch the damn stuff into MyFitnessPal? Once you understand how many ounces a palm of protein is and how much a first of carbs is, it's not hard.
To those have trouble cutting read the damn lean gains book.
https://anonfile.com/Vcp9Vff8b8/The_Leangains_Method_The_Art_of_Getting_Ripped._Researched__Practiced__Perfected-_Martin_Berkhan.epub&ved=2ahUKEwii1Y6KnP3cAhWP7lMKHbYkDvgQFjACegQICRAB&usg=AOvVaw3R8DzUargfLQpADZYiwNCd
Here is the macro calc for it
Calorie Calculator | Muscle Hacking
Select leangains from the drop down and set protein to 60%. For those questioning this, read the damn book.
Some of you guys need to stop living in the past talking about 6-8 meals a day and arguing over the dumbest shit like brown rice vs white rice. None of that shit matters. Stop living in the 80s. If you are on a bulk and need that many meals to get the Cal's in, fine. But it's not doing shit.
Stay in caloric deficit weekly
Keep protein super high
Keep carbs around the workout and only about 100g daily(read the damn book and no it's not because of insulin)
Rest of Cal's come from fat
Intermittent fasting helps(16:8) but again is not needed.
Weigh everyday and take two week average to understand what's happening and also monitor naval measurement
Lift for strength mainly focusing on getting stronger on the big lifts
Use short 10-12 min conditioning sessions added as you hit a plateau up to 3x weekly.
Add fasted walks as you plateau, starting at 20 min 4 times weekly. As you plateau add time and days working to 360 min a week.
So it looks like this
Lifter A starts at 2000cals loses weight just lifting 3-4 times a week for the first 4 weeks. He weighs again after week 6 and he hasn't lost, he gives it another week still nothing.
Instead of lowering Cal's, he adds a 10min conditioning session. He starts losing again.
He stalls agin after week 10. He adds 20min of fasted walking 4 times weekly and starts losing again until week 15. Adds another conditioning session, stalls again goes go 180 min fasted walking weekly, then to three conditioning sessions, then to 240 min walking the. To 360 walking.
Now lower Cal's. 200 at next stall. All hypothetical but we always want to keep cals as high as possible while still achieving our goal.
If y'all would just learn to think critically and think, what is the smallest thing I can do that will disrupt my recover the least that will get me losing again.
I can tell you it's not worrying about switching from brwon rice to white rice considering they are essentially the same calories and you must be in a caloric deficit to lose weight.
Stop making all this out to be rocket science and think about what's going to effect my lifting numbers the least and start there and systematically work your way down the list.
Not saying it's easy overall, as many things are easy on paper and in theory, human nature wants you to quit. But if you use the above strategies it will effect you the least amount as possible.
barneys
New Member
Brown bread, brown rice and brown tortillas in that order
What do you think they are doing over their white alternative? Eating brown doesn't do shit for fat loss.
Some of you guys need to stop majoring in the minors and focusing on dumb shit that doesn't matter. You Brun fat by being in a caloric deficit. You maintain muscle by maintaining high protein levels. You focus on performance and keep it it as high as possible by having some carbs around workout.
Stop focusing on stupid shit.
All the science is in this book, read the damn thing!!
https://anonfile.com/Vcp9Vff8b8/The_Leangains_Method_The_Art_of_Getting_Ripped._Researched__Practiced__Perfected-_Martin_Berkhan.epub
barneys
New Member
I know. I do eat their white counterparts from time to time. But I prefer the taste of brown because I grew up eating them.
I eat brown mainly because it keeps me fuller longer due to the fact that the body takes longer to digest them. So on a cut, eating brown carbs will make you less hungry, which means you can adhere to your diet more easily.
I eat brown mainly because it keeps me fuller longer due to the fact that the body takes longer to digest them. So on a cut, eating brown carbs will make you less hungry, which means you can adhere to your diet more easily.
Also cause gut distress for most and brown rice doesn't really digest slower, it's a myth. Most brown rice brands contain 1 more g of fiber compared to their white counterpart.
There is very little difference in glycemic index even when fed after a fasted state like the GI is measured. 73 to 68. Marginn of error is 4. Add in most people are eating rice combined with other items, especially protein, and not eating rice for the first meal and that 5 point difference is gone.
So now we go to micronutriention
Quote from Alan argon
"
White rice actually has an equal or better nutritional yield & also has a better nitrogen-retentive effect than brown rice. This is because the fiber & phytate content of brown rice act as antinutrients, reducing the bioavailability of the micronutrients it contains."
Here is a good article on white vs brown
Brown Rice vs White Rice - Which Is Good/Bad, Healthy/Unhealthy?
Also in a properly setup cutting diet their shouldn't be much room for carbs other than veggies and fruits that keep the thyroid happy.
Basic setup should be as follows for starting point,
Leangains style-
Cals-bw*12.54
60% protein
30% fat
10% carbs(no more than 100g-125g a day)
If you wanna go low carb do it John Bernardi style
Cals-bw*11
Fat-60%
Protein-30%
Carbs-10%
With higher protein- you can eat more Cal's due to diet induced thermogenesis.
There is very little difference in glycemic index even when fed after a fasted state like the GI is measured. 73 to 68. Marginn of error is 4. Add in most people are eating rice combined with other items, especially protein, and not eating rice for the first meal and that 5 point difference is gone.
So now we go to micronutriention
Quote from Alan argon
"
White rice actually has an equal or better nutritional yield & also has a better nitrogen-retentive effect than brown rice. This is because the fiber & phytate content of brown rice act as antinutrients, reducing the bioavailability of the micronutrients it contains."
Here is a good article on white vs brown
Brown Rice vs White Rice - Which Is Good/Bad, Healthy/Unhealthy?
Also in a properly setup cutting diet their shouldn't be much room for carbs other than veggies and fruits that keep the thyroid happy.
Basic setup should be as follows for starting point,
Leangains style-
Cals-bw*12.54
60% protein
30% fat
10% carbs(no more than 100g-125g a day)
If you wanna go low carb do it John Bernardi style
Cals-bw*11
Fat-60%
Protein-30%
Carbs-10%
With higher protein- you can eat more Cal's due to diet induced thermogenesis.
barneys
New Member
Interesting, thanks for the info
Necessary Evil
Member
@showstoppa I have never ever used the lean gains method for cutting. It does look intriguing, to say the least. Since it has Alan Aragon's stamp of approval I will try it for sure in my upcoming cut after the mass gaining phase I'm about to enter.
Thanks for sharing the book. Does it happen to be in a .pdf version? It's easier to read in mobile that way.
Thanks for sharing the book. Does it happen to be in a .pdf version? It's easier to read in mobile that way.
No PDF version
