Bulk/cut long term diet.

[Rahf]

Ok so my old thread has been turned obsolete due to people effectively annihilating my previous plans on how to go about bulking and cutting bodyfat. I am in no way upset about it, quite the opposite.

So my new plan would involve a bulk and cut diet spanning over a year or so.
I had in mind if I would aim for bulking during one month and then observing the results, using cardio and anaerobic exercises to cut down on bodyfat for two weeks. After that I resume the bulk regime and keep going that way until I am satisfied with definition and general size.

Random question: How would you rate peanut butter as a source for fat?

My tested diet during the past week has been pretty consistent:

Breakfast: 50g of rolled oats with 2dl of milk (1,5% fat) coupled with 2-3 slices of wholegrain bread with about 100g of cottage cheese on top.

Lunch: 2 eggs, a can of tuna in water (200g), more cottage cheese!

Dinner: Random family dinner. Most often consisting of some type of meat (chicken, fish or dairy.) and normally some form of carb filled addition potatoes, pasta, rice etc. Coupled with a few slices of bread.

Evening snack: Basically the same as breakfast but in a smaller portion.

I drink whey shakes for the workouts and plan on buying L-glutamine as well as restocking on multivitamins. Any other supplements I should think about getting?

I deffo need to eat more for the bulking sessions but the question is what?

[NightHunter]

More fruits and veggies.

Sweet potatoes would be preferable to normal potatoes.

More fats would be a good idea. Flax seeds or oil, olive oil, butter(in moderation), seafood, fish oil, and mixed nuts are a few good sources. Peanut butter is good if it's natural. The ingredient list should appear as follows
Ingredients:
Peanuts, Salt(optional)

For supplements, fish oil, like I just mentioned, Greens+ if you can't manage veggies, a good multivit.

[Rahf]

Originally Posted by NightHunter

More fruits and veggies.

Sweet potatoes would be preferable to normal potatoes.

More fats would be a good idea. Flax seeds or oil, olive oil, butter(in moderation), seafood, fish oil, and mixed nuts are a few good sources. Peanut butter is good if it's natural. The ingredient list should appear as follows
Ingredients:
Peanuts, Salt(optional)

For supplements, fish oil, like I just mentioned, Greens+ if you can't manage veggies, a good multivit.

Veggies are no problem, I'd say the only one I can't really take in any form is tomato. What do you think about L-glutamine as a means of recovery?
I reckon the idea is basically to keep a high calorie intake during the building month and then cut during the two weeks of fasted cardio.

[Gazapo]

natural peanut butter = Mmmm Mmmm!!

throw an extra 2 meals in between. i love the chicken parm (homemade, healthily of course) as a meal with a ton of good stuff :)

[Gazapo]

i'm not really a fan of glutamine. i think it's a waste of money, haven't ever seen results from it. but if you want to try it, go ahead. some people like it.

[Rahf]

Originally Posted by Gazapo

natural peanut butter = Mmmm Mmmm!!

throw an extra 2 meals in between. i love the chicken parm (homemade, healthily of course) as a meal with a ton of good stuff :)

Hmm.. I think I'll be better off trying to produce some sort of schedule at least until I've gotten the routine of more meals a day.

I reckon excess protein won't be a problem since I hydrate myself with at least 3-4L of water a day.

[Rahf]

Tomorrow is a matter of phoning the local doctor and schedule time for a physical. Haven't had one in about.. 3 years? And in that time I've been to both Africa and Australia.
I could have HIV without knowing it!

[NightHunter]

Oh, I missed the glutamine the first read-through. I've never seen anything to support its use, except for advertisements, so I've never used it.

I would argue for interval work for cutting more than fasted cardio, but whatever you decide to do will probably give you the desired effect.
If you really wanted you could just change the loading parameters and change your resistance training scheme during cut cycles rather than do cardio.

You may also want to try a longer bulk/cut cycle than just one month and 2 weeks. You will have very small gains at that rate. I'd suggest a longer bulk and cut.

[receive]

Originally Posted by Rahf

I could have HIV without knowing it!

Enjoy the uncertainty, dude.

re: Peanut butter... nuts don't really have a great fat profile for humans. Theyre ok, but you'd do better with olive oil, fish, and grass fed animal fats (including dairy). The difference between the fat profiles of grain-fed and grass-fed animals, is huge.

I will try to post data, and other relevant links about eating etc, later when I'm not meant to be cramming. Exams starting tomorrow = lose. I like most of what Beradi preaches, though - so check out his articles on his website, and his discussion on T-nation.

[Wesker]

For bulk I have one word for you.

OOOOAAAAATTTMEEEEEEAAAAL !!!!

Yeah