I'm Changing It UP! Finally! All Suggestions Welcome!

[Firehawk]

Most that know me around here know I have almost always lifted heavy as I could for lower reps and lower volume. I've always done this while trying to cut.

As most know, I've had my diet structured where I take a massive cheat day (because I have a binging problem) and seriously restrict calories the other 6 days a week. I've done this for the last 2-2.5 years and I've lost about 112lbs doing it. Well, I'm tired of it. I'm sick of moving the same weight all the time, the same routines, and my fat loss has stopped, and I have no desire to eat less than 2000 calories per day. It's hard enough to eat 2000 only.

So, I'm done. I'm sick of eating this way. I'm sick of lifting the same or less weights. I'm just tired of it. I'm at 230-234lbs now (fluctuates) and that's down from 342, and I'm pretty content with that for now. Now, I want to gain some muscle with minimal fat gain.

I plan to start increasing calories by 500 every day for the next few days, and probably start at about 3000-3200 for a week, see how I feel, and go from there. The hope is eating more every day won't make me want to binge anymore, and I have a feeling that's the problem (eating so little for 6 days makes me want to binge).

I am open to any and all suggestions on routines and on diet. But please, keep in mind, if I see that scale jump 5 lb s in a week it will scare the hell out of me!

I'm taking all suggestions on p/c/f breakdowns, whatever you guys want to say. I am not really open to supplementation beyond multivitamins. I just don't have the money to spend on that stuff, and I won't remember to take it.

Thanks, and let the advice flow!

[Todd]

Originally Posted by Firehawk

I am open to any and all suggestions on routines and on diet. But please, keep in mind, if I see that scale jump 5 lb s in a week it will scare the hell out of me!

Well, this statement right here ("I plan to start increasing calories by 500 every day for the next few days, and probably start at about 3000-3200 for a week") is what's going to cause you to gain unwanted fat gain in a very short amount of time...so I would rethink that part of your plan.

When increasing calories, it's best to do so gradually over time...increasing calories too much too quickly will result in unwanted fat gain. That's my advice for now...

-Todd

[Firehawk]

I figured 500 each day was plenty slow enough. Should I go 100 per day, or like 200 calories for 1 week, then increase another 200 calories the next week?

How would adding the calories really make me gain fat? It's not like I'm adding 2000 suddenly to the diet. I'm already in a seriuos calorie deficit, and don't see how adding those calories would slow my metabolsim. I'm not going to quit working out, and fully expect my workouts to be more intense and better than they have been.

Thanks for the update. I've followed your training for a long time, particularly when you maintained a detailed journal in the past.

Here is my initial suggestion, I'll try to offer more later. I think you need a training program that is fueled by intensity. I'd study this PBX90 thing that people talk about and even take a look at CrossFit. Not necessarily for a lifetime, but maybe for 90 days to see what it does for you. I'd also devote 2 days a week to HIIT running as I think that would do wonders for you, and you did demonstrate last year that you do have some running potential.

When I trained high-intensity bodyweight-only training with a strong running component, I found that I could eat alot of food, actually my body demanded it and I was leaner and meaner than I am now. I have no regrets how I am now training and am actually enjoying the new changes and growth I have obtained, but I find that I cannot eat the volume of food that I used to.

Either the PBX90 or CrossFit would kick your butt initially and make your muscles have to start guessing all over again. I really believe either of these would do the job.

Think about it. But you may not want to tell your old PL buddies as they might throw verbal darts at you.

[westside24]

dont be a guinea pig... My buddy at work tried the px90 and it was boring, except for the yoga! haha... Try the crossfit approach... everyone gets hookt to crossfit... you cannot deny the fulfilling better intense workouts they give you.

[Firehawk]

Originally Posted by pierini

Thanks for the update. I've followed your training for a long time, particularly when you maintained a detailed journal in the past.

Here is my initial suggestion, I'll try to offer more later. I think you need a training program that is fueled by intensity. I'd study this PBX90 thing that people talk about and even take a look at CrossFit. Not necessarily for a lifetime, but maybe for 90 days to see what it does for you. I'd also devote 2 days a week to HIIT running as I think that would do wonders for you, and you did demonstrate last year that you do have some running potential.

When I trained high-intensity bodyweight-only training with a strong running component, I found that I could eat alot of food, actually my body demanded it and I was leaner and meaner than I am now. I have no regrets how I am now training and am actually enjoying the new changes and growth I have obtained, but I find that I cannot eat the volume of food that I used to.

Either the PBX90 or CrossFit would kick your butt initially and make your muscles have to start guessing all over again. I really believe either of these would do the job.

Think about it. But you may not want to tell your old PL buddies as they might throw verbal darts at you.

I've been verbally assaulted for the last 2 1/2 years since I quit trying to gain any muscle mass lol.

[Firehawk]

I don't know what Crossfit is. Anyone have a link?

Here: www.crossfit.com.

[minime]

I will of course agree with the crossfit suggestion... because I myself am addicted to it

i think 500 calories per day is alot to increase, I suggest go to 2200 a day for a week, then 2400 the next week etc.

do you know how many calories you consume on your binge day, or have a ball park figure?

[Todd]

Originally Posted by Firehawk

I figured 500 each day was plenty slow enough. Should I go 100 per day, or like 200 calories for 1 week, then increase another 200 calories the next week?

How would adding the calories really make me gain fat? It's not like I'm adding 2000 suddenly to the diet. I'm already in a seriuos calorie deficit, and don't see how adding those calories would slow my metabolsim. I'm not going to quit working out, and fully expect my workouts to be more intense and better than they have been.

The thing is...your body gets used to the calorie intake you've been consuming ...so if you begin adding a large amount of calories into your diet all at once, then you're body will not make positive use out of those extra calories. It's the same reason why smart competitive bodybuilders who have just finished dieting down hard, will slowly raise their calories over a good length of time and not all at once. If you want to enable your body to put on quality lean muscle without extra fat-gain, then you'll definitely want to raise your calorie intake slowly over time.

If you add in 200 calories for a week or two, then add in another 200 calories for another 1-2 weeks (and so on), that would be a good way to go about it. This will give your body time to adapt and you can make sure that your body is making positive use of it all.

Overall though, when it comes to diet, it's always best to do things gradually, not all at once...whether it be stripping calories from your diet or adding them in.

-Todd

[Firehawk]

Originally Posted by minime

I will of course agree with the crossfit suggestion... because I myself am addicted to it

i think 500 calories per day is alot to increase, I suggest go to 2200 a day for a week, then 2400 the next week etc.

do you know how many calories you consume on your binge day, or have a ball park figure?

8-10,000, and no I'm not exaggerating. Those days are over now.

[Firehawk]

Originally Posted by Todd

The thing is...your body gets used to the calorie intake you've been consuming ...so if you begin adding a large amount of calories into your diet all at once, then you're body will not make positive use out of those extra calories. It's the same reason why smart competitive bodybuilders who have just finished dieting down hard, will slowly raise their calories over a good length of time and not all at once. If you want to enable your body to put on quality lean muscle without extra fat-gain, then you'll definitely want to raise your calorie intake slowly over time.

If you add in 200 calories for a week or two, then add in another 200 calories for another 1-2 weeks (and so on), that would be a good way to go about it. This will give your body time to adapt and you can make sure that your body is making positive use of it all.

Overall though, when it comes to diet, it's always best to do things gradually, not all at once...whether it be stripping calories from your diet or adding them in.

-Todd

Thanks Todd, I was looking more for an experienced position rather than what some studies say, and you provided it. I actually have tried to increase my calories the last 2 days and have found I'm not eating more than I was before, LOL. The reason being, is my diet cleaned up much more than it was before. I cut fat down and have not added enough carbs back into the diet yet. I'm adjusting though. Saturday I only got 1700 in (accidentally), and yesterday I only got about 1800 in. Today I am about 2100. Tomorrow I should be right around 2200-2300 when it's over with. I will try to maintain that.

I'm also doing a carb ramp type diet per day, where my highest carb meal is in the morning, and most carbs for the day are taken in by 4pm, then it's high protein and green veggies the rest of the day (last 3 meals). It'll be interesting to see if I continue to lean out inadvertantly, as I've been stuck around 230 now for the last couple months.

I'm judging my diet by the way I feel in the gym. When my strength gets a little boost, I will know I'm on the right path with the calorie intake. I've been consistent long enough that I should be able to judge the right calorie intake based on strength response.

[Gooseneck]

Remember those fat cells dont go away, they just shrink and become depleted. Thus, unfortunately it is that much easier for you to "re-inflate" them and gain the fat size back more quickly than someone who has always been thinner. Dont make any drastic changes, work into them slowly. Good luck brother.

[Todd]

Originally Posted by Firehawk

Thanks Todd, I was looking more for an experienced position rather than what some studies say, and you provided it. I actually have tried to increase my calories the last 2 days and have found I'm not eating more than I was before, LOL. The reason being, is my diet cleaned up much more than it was before. I cut fat down and have not added enough carbs back into the diet yet. I'm adjusting though. Saturday I only got 1700 in (accidentally), and yesterday I only got about 1800 in. Today I am about 2100. Tomorrow I should be right around 2200-2300 when it's over with. I will try to maintain that.

Definitely sounds like you've gone about it in a very smart way! I feel confident you will see the results you're after as time passes.

I'm also doing a carb ramp type diet per day, where my highest carb meal is in the morning, and most carbs for the day are taken in by 4pm, then it's high protein and green veggies the rest of the day (last 3 meals). It'll be interesting to see if I continue to lean out inadvertantly, as I've been stuck around 230 now for the last couple months.

I think that is a great carb plan you've laid out here. Complex carbs are definitely essential during breakfast and even the earlier morning hours...and then if you're tapering them down as the day goes on, that is totally cool. Depending on when you train, you can experiment with how your body does with some pre/post complex carb intake as well, and then consume protein and veggies for the remaining meals when you are less active. This will keep your blood sugar levels even, keep you feeling more full between meals and enable you to stay within your target calorie range. Good stuff man!

I'm judging my diet by the way I feel in the gym. When my strength gets a little boost, I will know I'm on the right path with the calorie intake. I've been consistent long enough that I should be able to judge the right calorie intake based on strength response.

Another smart plan! Strength increase is directly related to proper nutrition intake...and if you're upping your clean calories gradually ...just enough to keep strength going up little by little, then you will for sure remain lean while adding some quality muscle. Sometimes I like to bump up calories a bit, and then watch the strength gains come...and when they finally begin to taper off some, then I bump the calories up by another small amount ...and then milk that calorie intake for all the strength gains I can before bumping them up again. This ensures that I never raise calories too quickly...and take in more than what is really required by my body to make positive use of.

I will be following your thread from here on out because you seem to have a great plan in motion!

-Todd

[Firehawk]

I'm just trying to be smart and make simple, small changes at first. I don't know that a full diet change with different calories and totally new training is smart to do right off the bat. I figure small steps is best. A couple years ago I didn't go about it smartly. I added 260lbs of weight to my 3 lift raw total in 4 months but I also added 40lbs of fat and there's no way I'm going down that road ever again. Sometimes you have to go through it before you know what you're doing. People tried to tell me, but I just didn't listen. I quit the cardio as well, which hurt. I am not making the same mistakes this time.


An update, on Tuesday night, I had a significant boost in energy. I jogged/walked for over 4 miles from 4-5pm, and took in no additional carbs other than green veggies after that. Around 8pm, I felt like I had so much energy still, that I went and did a back workout in the garage including heavy deads for about 40 minutes. I just felt a surge of energy. Yesterday I ran a mile in under 9 minutes (first sub 9-minute mile in a year) and felt like I had plenty of energy to go around. So, I'm not saying I'm at 100% optimal right now, but I definitely feel way better than I did previously. Only time will tell if I am eating correctly or not, but thus far, only 5 days in, the workout energy has gone up. My bench day is today. I'm excited to see what happens, if the weights that I'm using now feel much lighter than last week.

The macro right now is around this: 2300kcal (230p, 300c, 20-30f)

It was: 2000kcal (230p, 180c, 40-50f)