Eating Habits on Rest days

[GreekAdonis]

I do the opposite, I can not eat massive amounts of food on a day where Im training legs, I generally chuck up on legs day as it is. Even if I train early in the day the blood that should be aiding digestion has well and truly migrated to my legs.

I save my largest cal's for non training days which is usually 1-2days a week.

Generally in the region of 7000cal on training days and 10,000 cal on non training days.

I'm interested to know just what you eat in a day to get 10000 Cals in?

... burger king and McD's, 6x6 serves plus some pizza :pfft: :pfft:

All washed down with a few bottles of flaxseed oil. :pfft:

[Android]

Interesting.. You're saying 12 weeks out, so how long would you give yourself until you step on stage? I've heard some crazy people giving themselves 17 weeks!

Hey nicksmith3, 12 weeks is a rough-rough guide it's the time I take stock of my body and prepare for what's ahead. That may be 'do nothing yet' or it could be 'start now'. Bear in mind I'm no seasoned pro, only done a few shows.

If 17 weeks out I look like Oprah I'd probably start as well :-) but I think 12 weeks is not too long and not too short. Too short and you're rushing to achieve your goal b/f possibly resorting to dieting or excess cardio. Too long and you lose valuable bulking time.

I've been advised to keep doing what I do all year round right up until show day, low reps heavy weight, good food etc and just control fat via cardio.

But I believe if I've been doing low reps heavy weight during bulking then changing it up is going to be good for my body. Change is good :-) So 12 weeks out I'll start high intensity, high rep work. I 'assume' I'm not tearing down muscle fibres as much as heavy weight work and so 6 days on, 1 day off seems sufficient rest. It's an assumption as I don't quite know what's happening during high rep work (except that I'm using different muscle fibres yea slow or fast twitch, red or white, whatever....).

Writing this makes me think I could make sure that before 12 weeks arrives I am doing high intensity, high rep work and then at 12 weeks out switch to low reps heavy weights and achieve bigger fuller muscles? It's something I've thought about as heavy weight does give a better rounded look than tight lean muscles. I'll think about it :-)

Must be why people recommend doing lots of shows, gives plenty of time to try different things, different look, different condition, Pros here on the forum have said that before.

Shoot I digressed sorry dude!

[nicksmith3]

Interesting.. You're saying 12 weeks out, so how long would you give yourself until you step on stage? I've heard some crazy people giving themselves 17 weeks!

Hey nicksmith3, 12 weeks is a rough-rough guide it's the time I take stock of my body and prepare for what's ahead. That may be 'do nothing yet' or it could be 'start now'. Bear in mind I'm no seasoned pro, only done a few shows.

If 17 weeks out I look like Oprah I'd probably start as well :-) but I think 12 weeks is not too long and not too short. Too short and you're rushing to achieve your goal b/f possibly resorting to dieting or excess cardio. Too long and you lose valuable bulking time.

I've been advised to keep doing what I do all year round right up until show day, low reps heavy weight, good food etc and just control fat via cardio.

But I believe if I've been doing low reps heavy weight during bulking then changing it up is going to be good for my body. Change is good :-) So 12 weeks out I'll start high intensity, high rep work. I 'assume' I'm not tearing down muscle fibres as much as heavy weight work and so 6 days on, 1 day off seems sufficient rest. It's an assumption as I don't quite know what's happening during high rep work (except that I'm using different muscle fibres yea slow or fast twitch, red or white, whatever....).

Writing this makes me think I could make sure that before 12 weeks arrives I am doing high intensity, high rep work and then at 12 weeks out switch to low reps heavy weights and achieve bigger fuller muscles? It's something I've thought about as heavy weight does give a better rounded look than tight lean muscles. I'll think about it :-)

Must be why people recommend doing lots of shows, gives plenty of time to try different things, different look, different condition, Pros here on the forum have said that before.

Shoot I digressed sorry dude!

Sounds well thought out to me. As for rep range, i would say 'why not do both' if possible. That way you can try get that full look, while keeping your conditioning. When are you looking at getting up there again Android?

[weener lad]

I'm interested to know just what you eat in a day to get 10000 Cals in?

... burger king and McD's, 6x6 serves plus some pizza :pfft: :pfft:

All washed down with a few bottles of flaxseed oil. :pfft:

Yip MASSIVE alright :pfft:

Good to see the boys mixing things up with diets and training.

Personally I think you can read and get as much advice as you want, but you have to try it and mix it up to see what works best for your body.

Anyway to make it look on topic........................I have one shit day a week where I eat and drink whatever I want (some weeks I don't feel like it so don't) Otherwise it is pretty clean these days as I'm trying to do a lean bulk at the mo.

[Android]

Sounds well thought out to me. As for rep range, i would say 'why not do both' if possible. That way you can try get that full look, while keeping your conditioning. When are you looking at getting up there again Android?

Yeah that's quite on the cards, a week or two of one, a week or two of the other.

I'm gunning for one show only, the NZFBB Nationals in October :twisted:

[nicksmith3]

Sounds well thought out to me. As for rep range, i would say 'why not do both' if possible. That way you can try get that full look, while keeping your conditioning. When are you looking at getting up there again Android?

Yeah that's quite on the cards, a week or two of one, a week or two of the other.

I'm gunning for one show only, the NZFBB Nationals in October :twisted:

Nice bro! You will see 1day is gunning for that show also.

[1day]

Sounds well thought out to me. As for rep range, i would say 'why not do both' if possible. That way you can try get that full look, while keeping your conditioning. When are you looking at getting up there again Android?

Yeah that's quite on the cards, a week or two of one, a week or two of the other.

I'm gunning for one show only, the NZFBB Nationals in October :twisted:

Nice bro! You will see 1day is gunning for that show also.

:shifty: if i cud make it to nats it would be a miracle :pray: (only CNI's will tell the wk earlyer)

[Android]

Yeah that's quite on the cards, a week or two of one, a week or two of the other.

I'm gunning for one show only, the NZFBB Nationals in October :twisted:

Nice bro! You will see 1day is gunning for that show also.

:shifty: if i cud make it to nats it would be a miracle :pray: (only CNI's will tell the wk earlyer)

Fantastic hope to see you there 1guns and stand on stage with you.

I just heard that Nolan (last years NABBA Mr Auckland) is gunning for the show to get a Pro card so work hard mate ;-)

[Dr.Jackal]

I save eating big to be on Leg or Back days, not rest days, it's not junk food it's just a load of clean carbs. I don't do cheat meals.

I do 6 days on, 1 off in the last 12 weeks so a re-feed as you call it can be on any one of those 6 days.

I do the opposite, I can not eat massive amounts of food on a day where Im training legs, I generally chuck up on legs day as it is. Even if I train early in the day the blood that should be aiding digestion has well and truly migrated to my legs.

I save my largest cal's for non training days which is usually 1-2days a week.

Generally in the region of 7000cal on training days and 10,000 cal on non training days.

I'm interested to know just what you eat in a day to get 10000 Cals in?

I get around 500gm protein from Chicken breast, eggs, ground beef rump, and whey.

Around 1000-1200 carbs from oats, rice, pasta, kumera and potato, pre and post workout simple sugars and plenty of fibrous veg

And about 50-100gm of incidental fats, olive oil for cooking etc.

And on high cal days I increase fats with natty peanut butter etc to make up the difference.

I seldom eat burgers, pizza and the like, maby one meal a week or fortnight.

[1day]

Fantastic hope to see you there 1guns and stand on stage with you.

:shock: yea i kean to meet up wit u but not stand next to u on stage, lol. (i dnt wana be laughed off stage, lookin so small and fat next to u,lol :shifty: )

[soundsgood]

Dont worry Ill make you all look huge

well tall anyway :pfft:

[nicksmith3]

Dont worry Ill make you all look huge

well tall anyway :pfft:

Soundsgood is in also! haha, i'm gonna have to fly up to watch this! :pfft:

[Android]

Fantastic hope to see you there 1guns and stand on stage with you.

:shock: yea i kean to meet up wit u but not stand next to u on stage, lol. (i dnt wana be laughed off stage, lookin so small and fat next to u,lol :shifty: )

I think you'll look as good as everyone else who lines up for the Nationals.

Go hard this year!

Do you have your next comp planned?

[1day]

Fantastic hope to see you there 1guns and stand on stage with you.

:shock: yea i kean to meet up wit u but not stand next to u on stage, lol. (i dnt wana be laughed off stage, lookin so small and fat next to u,lol :shifty: )

I think you'll look as good as everyone else who lines up for the Nationals.

Go hard this year!

Do you have your next comp planned?

i am going for the CNI's in tauranga sep 26th, so that will be my qualifer IF i get threw :shifty:

but at the end of the day ,placings will go to the BEST, and really my main goal is just to BETTER myself from last yr

:nod:

[weener lad]

I do the opposite, I can not eat massive amounts of food on a day where Im training legs, I generally chuck up on legs day as it is. Even if I train early in the day the blood that should be aiding digestion has well and truly migrated to my legs.

I save my largest cal's for non training days which is usually 1-2days a week.

Generally in the region of 7000cal on training days and 10,000 cal on non training days.

I'm interested to know just what you eat in a day to get 10000 Cals in?

I get around 500gm protein from Chicken breast, eggs, ground beef rump, and whey.

Around 1000-1200 carbs from oats, rice, pasta, kumera and potato, pre and post workout simple sugars and plenty of fibrous veg

And about 50-100gm of incidental fats, olive oil for cooking etc.

And on high cal days I increase fats with natty peanut butter etc to make up the difference.

I seldom eat burgers, pizza and the like, maby one meal a week or fortnight.

Not trying to give you grief here fella but if you put those numbers into food quantities it's a ridiculous amount of food.

Meat = about 1.7kgs a day and to get your carbs your looking at about another 3-4kg of oats and rice ect. That's well over 5kg a day!

[Dr.Jackal]

I'm interested to know just what you eat in a day to get 10000 Cals in?

I get around 500gm protein from Chicken breast, eggs, ground beef rump, and whey.

Around 1000-1200 carbs from oats, rice, pasta, kumera and potato, pre and post workout simple sugars and plenty of fibrous veg

And about 50-100gm of incidental fats, olive oil for cooking etc.

And on high cal days I increase fats with natty peanut butter etc to make up the difference.

I seldom eat burgers, pizza and the like, maby one meal a week or fortnight.

Not trying to give you grief here fella but if you put those numbers into food quantities it's a ridiculous amount of food.

Meat = about 1.7kgs a day and to get your carbs your looking at about another 3-4kg of oats and rice ect. That's well over 5kg a day!

Protein shakes 50gm x 5 (morning, pre&post WO and 2 during the night)

= 250gm

250gm chicken/beef x 4

= aprox 300gm

2 cups oats x 2

= 200gm+

1 cup rice (raw measure) x 3

= 450gm

600gm potato x 2

= 200gm+

pre/post WO simple carbs

=200gm

These are aprox values but it is not hard to get in that amount of food if you train yourself to.

What are you eating? lettuce and oatbran?

[weener lad]

I get around 500gm protein from Chicken breast, eggs, ground beef rump, and whey.

Around 1000-1200 carbs from oats, rice, pasta, kumera and potato, pre and post workout simple sugars and plenty of fibrous veg

And about 50-100gm of incidental fats, olive oil for cooking etc.

And on high cal days I increase fats with natty peanut butter etc to make up the difference.

I seldom eat burgers, pizza and the like, maby one meal a week or fortnight.

Not trying to give you grief here fella but if you put those numbers into food quantities it's a ridiculous amount of food.

Meat = about 1.7kgs a day and to get your carbs your looking at about another 3-4kg of oats and rice ect. That's well over 5kg a day!

Protein shakes 50gm x 5 (morning, pre&post WO and 2 during the night)

= 250gm

250gm chicken/beef x 4

= aprox 300gm

2 cups oats x 2

= 200gm+

1 cup rice (raw measure) x 3

= 450gm

600gm potato x 2

= 200gm+

pre/post WO simple carbs

=200gm

These are aprox values but it is not hard to get in that amount of food if you train yourself to.

What are you eating? lettuce and oatbran?

Fair call actually, when you list it out as above it seems far more resonable.

I eat very well thanks :pfft: only about 1/2 to 2/3 of what you eat though.

[Android]

I get around 500gm protein from Chicken breast, eggs, ground beef rump, and whey.

Around 1000-1200 carbs from oats, rice, pasta, kumera and potato, pre and post workout simple sugars and plenty of fibrous veg

And about 50-100gm of incidental fats, olive oil for cooking etc.

And on high cal days I increase fats with natty peanut butter etc to make up the difference.

I seldom eat burgers, pizza and the like, maby one meal a week or fortnight.

Not trying to give you grief here fella but if you put those numbers into food quantities it's a ridiculous amount of food.

Meat = about 1.7kgs a day and to get your carbs your looking at about another 3-4kg of oats and rice ect. That's well over 5kg a day!

Protein shakes 50gm x 5 (morning, pre&post WO and 2 during the night)

= 250gm

250gm chicken/beef x 4

= aprox 300gm

2 cups oats x 2

= 200gm+

1 cup rice (raw measure) x 3

= 450gm

600gm potato x 2

= 200gm+

pre/post WO simple carbs

=200gm

These are aprox values but it is not hard to get in that amount of food if you train yourself to.

What are you eating? lettuce and oatbran?

250gm of raw chicken cooks down to about 150gms...150gms cooked chicken = 30gms protein....x 4 = 120gms protein not 300 (if my numbers are incorrect it might take it close to 150gms but no way can you get 300gms of protein from just 1kg of chicken or beef), that's like 1/3 of the raw weight is pure protein, impossible!

Other numbers look funny too, I think you've over estimated the value of the food you are eating. Not saying you're not eating that much food, I'm saying you're not getting the value of protein and carbs you mention to equal up to 7,000 - 10,000 calories. Good eating though you must be a big fella!

[Dr.Jackal]

Not trying to give you grief here fella but if you put those numbers into food quantities it's a ridiculous amount of food.

Meat = about 1.7kgs a day and to get your carbs your looking at about another 3-4kg of oats and rice ect. That's well over 5kg a day!

Protein shakes 50gm x 5 (morning, pre&post WO and 2 during the night)

= 250gm

250gm chicken/beef x 4

= aprox 300gm

2 cups oats x 2

= 200gm+

1 cup rice (raw measure) x 3

= 450gm

600gm potato x 2

= 200gm+

pre/post WO simple carbs

=200gm

These are aprox values but it is not hard to get in that amount of food if you train yourself to.

What are you eating? lettuce and oatbran?

250gm of raw chicken cooks down to about 150gms...150gms cooked chicken = 30gms protein....x 4 = 120gms protein not 300 (if my numbers are incorrect it might take it close to 150gms but no way can you get 300gms of protein from just 1kg of chicken or beef), that's like 1/3 of the raw weight is pure protein, impossible!

Other numbers look funny too, I think you've over estimated the value of the food you are eating. Not saying you're not eating that much food, I'm saying you're not getting the value of protein and carbs you mention to equal up to 7,000 - 10,000 calories. Good eating though you must be a big fella!

This is starting to get a bit tedious guy's, my intention was not to "brag" about food consumption but illistrate my general view towards eating on rest days as the OP asked.

250gm is measured COOKED weight, I cook all my food the night before and weigh in the morning when it is cold and before work.

30gm protein per 100gm cooked chicken is what I work off, so 250gm IS 75gm protein and 4 meals at 75gm is 300gm total.

This is not a recomendation of what anyone else should eat, just an outline of what I aim for. If I ate this much 2-3 years ago I would just be a fat prick.

[Android]

No one's hassling you

There's interest in what you are saying hence some attention is going your way. I've always believed 150gms of cooked chicken is 30gms of protein, you're saying 100gms is, that's great news I eat 1.5 kg/day 12 weeks into a show and may have under-estimated my protein content in that case, fantastic!

[Dr.Jackal]

No one's hassling you

There's interest in what you are saying hence some attention is going your way. I've always believed 150gms of cooked chicken is 30gms of protein, you're saying 100gms is, that's great news I eat 1.5 kg/day 12 weeks into a show and may have under-estimated my protein content in that case, fantastic!

There are a few different refferences as to the protein content, some as low as 27gm per 100gm and as high as 42gm per 100gm, so I tend to sit at the lower end of the scale to be sure, and 30gm is an easy number to work with.

[modandm]

you would be a dream customer at 5 x50gm shakes a day!

When i was going really hard id have 5x30gm

however i am alot smaller probabally

what do you take btw?

[Dr.Jackal]

I assume you mean what brand of protein powder do I take?

I take what ever I think is the best value for the quality at the time im buying it.

[Big_J]

Just eat what ever, when ever.. been working for me :pfft:

[startinfromscratch]

Just eat what ever, when ever.. been working for me :pfft:

now thats spoken by a true bulker!!!! :grin: :grin: