cutting or bulking?

[sexy_kuta]

well i been bulking since summer, and i gained some size but not as much as i expected, i gained some strength, im happy, my diet isnt the greatest. i do eat. alot and my intake calories are high and i also dont do any cardio, but the hting is
i got extra fat that I dont like, its kinda like its too much, i want better defetition my plan was to cut in march so i can be ready for summer and show off what i gained during '06.

i dunno what to do, but when i cut i wanna go all out, my plan is to maintain a body fat % around 10 percent. i know that takes HARD work and dedication but im ready for it and i wanna try it at least. i know it takes times so i was thinking of startting early. i will also need help on my diet.

anyone can give me some tips? its hard bulking and losing weight cuz when bulking u wanna eat alot of caloires and if u wanna lose weight, u gotta burn more than u eat!
i dunno if i should contiue to bulk or start cutting now

if u want an idea, heres my flexing, im like 215 @ 5'11
http://s7.photobucket.com/albums/y251/sexykuta/?action=view&current=Picture017.jpg

 

[Skilla_Staz]

Toss out the idea of cutting and bulking


Search for the article by WBA about building muscle and losing fat. At the same time...

 

[dj ben2]

i second skilla stazzs option body recomposition is best

 

[blinkwatt]

@ kuta,

Don't worry about how many calories you take in and that other stuff. Only keep track of your protein intake(I consume 150% of my weight in grams) and keep the fat low(30 grams or less a day). Mix that with a little cardio a week,BAM!, you don't have to worry about cutting and bulking cause you will do doing both at the same time.

 

[sexy_kuta]

what do u mean 150 % of ur weight.

well could u help me out? i weight around 215-200,
i take just about 200g a day from my whey, and then the i also eat chicken, eggs on the side.
i cut out pop drinks. sugar.. but i gotta cut back on the bread and some fried stuff... other than that i know i can do it

thanks man

 

[Wanderer*]

150% of his weight means that for every pound of bodyweight he eats 1.5 grams of protein, ie if he was 180 lbs then he would eat 270 grams of protein per day.

 

[sexy_kuta]

holly ****. isnt that alot? or more than he should consume?
i heard that the protien ur body doesnt use up, throws it away

 

[Skilla_Staz]

Ha thats actually lower than what some people suggest. Lower than many places I've heard. 2x your bodyweight is common around those who are...shall we say, muscularly inclined.

 

[Throttle]

are there diminishing returns above, say 1g/day/lb. of bodyweight? undoubtedly, as with all things.

BUT

1) the body can use most excess protein for energy, especially if you (at least partially) deprive it of carbs

2) many pro athletes & trainers use and advocate between 1 & 2g, as do most of the big guys on this board. therefore if you're having trouble gaining mass ("waaahhh I'm a hardgainer") then it behooves you to start with 1g, ramp up towards 2g, and see what works for you.

3) the kidneys do need more water to help process this protein. there is no scientific research contraindicating up to 2g/day/pound of bodyweight UNLESS you have prior kidney problems. your kidneys will tell you if you're not getting enough water.

 

[Rata Blanca]

holly ****. isnt that alot? or more than he should consume?
i heard that the protien ur body doesnt use up, throws it away

No, it becomes fat.

 

[Skilla_Staz]

Your body acclimates to the amount of weightlifting and adapts to the amount of protein you put in it. From what I gather, eating an assload of protein isn't going to make you fat. Adipose is generally caused by the excess of general calories and sudden changes in blood glucose levels.

 

[sexy_kuta]

alright well imma start adding cardio in my scheudule.
one hting that gets me, i try to eat alot of protien from chicken breast, tuna, and eggs. but most of my protien comes from whey protien. 100%.. would u consider that quailty proiten and would it be ok for ur body to depend on that?

 

[Throttle]

Excess protein isn't necessarily going to keep you lean and muscular...it's the QUALITY of the protein grams...tuna and chicken breasts are, of course, quality protein sources. A Big Mac is filled with protein, too, but it will make you fat, as the documentary Supersize Me proves.

wrong. the dude in supersize me ate supersize fries & drank supersize cokes like there was no tomorrow -- that's why he gained weight. no protein in either one, and lots of starch in one and high fructose corn syrup in the other. i'm not going to recommend big macs to anyone trying to lose bodyfat (lots of bread & salad dressing on it, among other things), but guys having trouble adding size can benefit from the extra calories. they don't need "quality" protein, they need large quantities of protein and calories.

 

[howardalex]

guys I don't get this - all that protein and no carbs...is that not like carb depletion or something? :S

 

[Throttle]

nobody said no carbs... but if you want to lose bodyfat, you've got to move towards complex carbs (not simple sugars & refined starches) and limit your carb intake to either equal to or below your energy needs. protein & fat can both be used by your body for energy, so you can go below if it helps. you do need some carbs for muscle repair, but that's about it.

 

[howardalex]

nobody said no carbs... but if you want to lose bodyfat, you've got to move towards complex carbs (not simple sugars & refined starches) and limit your carb intake to either equal to or below your energy needs. protein & fat can both be used by your body for energy, so you can go below if it helps. you do need some carbs for muscle repair, but that's about it.

what about simple sugars post workout? I've been drinking a load of lucozade on my way back from the gym lol

 

[Throttle]

what about simple sugars post workout? I've been drinking a load of lucozade on my way back from the gym lol

that's different, too... though it depends on what you mean by a "load"... and not just any sugars will do. for it to be of any benefit, you specifically need sugars that replenish muscle glycogen. one of the articles spes linked to recently does a beautiful job of separating out which sugars do that well and which don't.

 

[howardalex]

that's different, too... though it depends on what you mean by a "load"... and not just any sugars will do. for it to be of any benefit, you specifically need sugars that replenish muscle glycogen. one of the articles spes linked to recently does a beautiful job of separating out which sugars do that well and which don't.

ah okay, the drink I normally have is lucozade (gatorade equivalent) which is pure glucose, will that do the trick?

 

[Throttle]

glucose is good, but as far as I'm aware, caffeine post-workout is useless & probably counterproductive (not sure which version of lucozade you're using)

 

[simon]

...And from the same article

"It was not clear at the time if Spurlock would be able to complete the full month of the high-fat, high-carb diet, and friends and family began to express worry."

See http://i108.photobucket.com/albums/n39/iskender73/CarbCount.jpg

More carbs in a Big Mac than a can of Coke. And only 25g of protein.

Under 100g of protein/day isn't 'tons of protein'.