diet for semi-bulking

[rooney111]

i'd say im semi-bulking, actually im neither fully bulking nor cutting, reason i say this coz i do weight training 4 - 5days/week, with minimal cardio(hiit 1 or 2 times a week max) BUT im not eating that hardout.. in short i have aprox 40g carbs(oats or rice) with some protein(whey, chicken, fish) every 2 or 3 hours a day. (chicken or fish for only lunches or dinners) so i rely on 100% whey for protein for 4 or 5 meals a day.

yes i do eat veges and other ncessary stuff for dinner...

goal - get bigger without putting anymore tummyfat

last month i went on a fully bulking plan, went through 4kg metamaxx mass gainer in a month and went from 70 to 74kg but i just jumped to conclusion that more than half of it is pure fat(4kg gain in a month sounded wrong) so i gave up on mass gainers and bought 100% whey and adding my own oats/rice carbs whenever i need..

does that sound ok? am i on the right track?

[GHOSTN]

this article below sums it up quite well

YOU CANNOT PUT ON MUSCLE AND LOSE FAT AT THE SAME TIME UNDER NORMAL CIRCUMSTANCES!

http://www.bodybuilding.com/fun/layne2.htm

this guy is a natural pro bb and a contest preperation speacialist he knows his shit..

from my personal experience and from the way alot of bodybuilders diets are i think you should either be cutting or bulking not in between, ive been inbetween for a few years and geting minimal progress, i did a 6week bulk finishing a few weeks ago and all my lifts have gone up and have put half an inch on my arms.. in a way its like doing something half assed sitting on the fence in the middle.. to put it quite simply you need to be over maintanace calories to put on muscle and you need to be in a calorie deficit to cut fat..

so when your sitting in the middle on maintanance calories your not doing a good job of putting on muscle and not doing a good job at cutting fat..

maybe your mass gainer contained alot of sugar? i think if you do a real clean bulk fat gain will be minimised but being over maintance level calories yes you are going to put on some.

it can get scary putting on alot of weight if you have been fat before like me.. but i know from experience i can loose it.. so just give bulking a go try not to worry about the fat gain and then diet down later (do one thing at a time and give it your all)

i usually sit around 90-92kg and now im at 100kg and im just about to do another bulk so yea ill definatley do a big cut before summer

the guy above layne norton, he does a 6week bulk and then a 2-3 week mini cut.. i think this is effective for offseason if you dont want to blow up too much

[GreekAdonis]

Semi bulking sounds kinda half arsed. Do it properly and when you get big enough start cutting. Try and get more protein from food rather than shakes. 8)

[Luigi]

Semi bulking sounds kinda half arsed. Do it properly and when you get big enough start cutting. Try and get more protein from food rather than shakes. 8)

yea getting all/most of your protein from shakes is just stupid/lazy

[1day]

Semi bulking sounds kinda half arsed. Do it properly and when you get big enough start cutting. Try and get more protein from food rather than shakes. 8)

yea getting all/most of your protein from shakes is just stupid/lazy

so u wouldnt recommend 11 shakes a day? :roll:

[Luigi]

Semi bulking sounds kinda half arsed. Do it properly and when you get big enough start cutting. Try and get more protein from food rather than shakes. 8)

yea getting all/most of your protein from shakes is just stupid/lazy

so u wouldnt recommend 11 shakes a day? :roll:

no 1day i would not recommend 11 shakes a day :roll: but im no pro nutritionist.

[Calvin]

Semi bulking sounds kinda half arsed. Do it properly and when you get big enough start cutting. Try and get more protein from food rather than shakes. 8)

yea getting all/most of your protein from shakes is just stupid/lazy

so u wouldnt recommend 11 shakes a day? :roll:

Surely your ring would not agree with 11 shakes a day :doh:

[rooney111]

haha sweet thanks guys appreciate the input

youre bang on Ghostn, thats exactly what im concerned about, used to be fat and just worried about going back there. but its been my goal to get ripped but on my way i stumbled across the art of bodybuilding and started the bulking thing.

What do you think, just for short term goal, do a cutting, see how far i can take it and once ripped and satisfied with results, from there do a full on bulking? I'm not tiny right now, i've got some decent chest/biceps/abs-beneath flab etc and not chicken legs so im sure i wont go like a stick..

Long term goal is to get big and ripped like most u guys but im a lean type so there are some limits i guess as to how big i can get..

im 20 now so i guess its not too late to experiment these things? also i heard if the body have least fat and lean, if u do a bulking, the protein/nutrients are absorbed more efficiently by the system resulting in a more efficient bulking?

i havent yet made my mind hence im here trying to get help..

[Mr_Krabs]

This is basically what Ive been trying to do the last couple of months and it sounds like you have a similar body type/metabolism to me.

I had a "bad" experience with a mass gainer (ultimate nutrition muscle juice) a couple of months ago, it definately packed on mass but fat% showed it was just about all fat :cry: (2kg in 2 weeks).

So what I learned from that: my body hates sugar packed mass gainers (fructose in particular). So at the moment Im keeping the calories "high" (~3000) with cleaner carbs such as rice and oats and it seems to have me growing again but with little to no change in BF%. "Keep it clean to stay lean" I guess you could say is my moto at the moment :pfft:

[GHOSTN]

yea man maybe try a 12week cut or more if you really wanna go for it.. but for me there is no point being ripped in winter im wearing a snowboard jacket most days.. id rather use the winter to bulk up

i think when doing a cut youve got to be 100% dedicated to do the cut and not be thinking about getting bigger etc because the fact is your not going to get bigger.. you need to keep your eating where it is but eat more whole foods (the thermo effect of digesting these whole foods will aid in your weightloss, not to mention the other benefits of whole foods) try do 2-3 cardio sessions per week and slowly as you feel nececary either do more cardio or lower calories or both.. you want protein intake to be even higher while cutting so i suggest droping carbs slowly as weightloss plateaus.. just a process of figuring out what your body responds to best..

dont go drop carbs to nothing and do a heap of cardio all at once, this is what i did last and lost alot of mass/strength. slowly adjust the variables as you see fit

im sure there is more experienced people that can offer you better advice if this is what you want to do

goodluck

[GHOSTN]

another thing to remember is when you switch from cutting to bulking you want to up you calories slowly and let your metabolsim adjust.. if you go from dieting down anywhere to 1500cals and then you straight away start throwing back 3000cals your going to pack it on the waistline

[rooney111]

cool

thanks mate will definitely keep those stuff in mind

alright screw cutting then! but im still sticking to plan of cutting the waistline to an acceptable satisfactory level and once thats reached im going bulking but going to "stay clean" with good carbs