Fueling the cube Predator

[SuperBane]

THE BASICS:

Protein will be consumed a 1.25 grams per pound of lean bodyweight. Don’t lie to yourself. Try to get an accurate reading on your body fat percentage, and only consume the protein for the muscle you carry. We are feeding the muscle not fat.

Carbs will begin at 1.25 grams per pound of lean bodyweight. Again, we are feeding muscle not fat. If you wanna be a fatass by all means its your right, but if I’m killing myself in the gym I’d prefer to look like it.

Fat will begin at .3 grams per pound of lean mass. This will help balance and regulate hormones, along with aiding in digestion and normal body function.

So take Lifter A who weighs 250 lbs. at 18% body fat (250 x .18= 45. This means he is carrying 45 lbs of fat. 250-45= 205. That means all calculations will be based around 205, I usually round up just a bit so for ease we will split the difference a bit and say 220 just to be safe).

Protein- 220 x 1.25= 281.25 round up to 285 grams x 4 cals= 1140 cals

Carbs- 220 x 1.25= 281.25 round up to 285 grams x 4 calls= 1140 cals

Fat- 220 x .3= 73.33 round to 75 grams x 9= 675 cals

Total Calories- 1140+1140+675= 2955 cals per day

Protein Sources- Eggs, Beef, Chicken, Bison, Protein Powder

Carb Sources- Sweet Potatoes, Jasmine Rice, Oats, Cream of Rice

Fat Sources- Oils (Coconut, Olive, MCT, Macadamia Nut), Butters (Natural Peanut, Almond,), Nuts

I recommend 5 meals a day, so by applying some simple math: 285/5= 57 grams of Protein per Meal, 57 grams of Carbs per Meal, 75/5= 15 grams of fat per meal.

57/57/15 or 55/55/15 for ease. I’m not gonna give you specifics but from there you can build a pretty damn good diet. Use the mirror as your guide not the scale. If you start getting too lean, add .25 carbs extra per day per lbs of lean bodyweight, too soft, remove .25 grams per pound of lean bodyweight.

Now that we have assured you can properly fuel the workouts prescribed, you can focus on the bench press. Remember, lifting more means gaining muscle, and to gain muscle you need proper nutrition to fuel growth

 

[SuperBane]

Anybody following this along with the program?

 

[Pinkbear]

You lost me at math

 

[trodizzle]

THE BASICS:

Protein will be consumed a 1.25 grams per pound of lean bodyweight. Don’t lie to yourself. Try to get an accurate reading on your body fat percentage, and only consume the protein for the muscle you carry. We are feeding the muscle not fat.

Carbs will begin at 1.25 grams per pound of lean bodyweight. Again, we are feeding muscle not fat. If you wanna be a fatass by all means its your right, but if I’m killing myself in the gym I’d prefer to look like it.

Fat will begin at .3 grams per pound of lean mass. This will help balance and regulate hormones, along with aiding in digestion and normal body function.

So take Lifter A who weighs 250 lbs. at 18% body fat (250 x .18= 45. This means he is carrying 45 lbs of fat. 250-45= 205. That means all calculations will be based around 205, I usually round up just a bit so for ease we will split the difference a bit and say 220 just to be safe).

Protein- 220 x 1.25= 281.25 round up to 285 grams x 4 cals= 1140 cals

Carbs- 220 x 1.25= 281.25 round up to 285 grams x 4 calls= 1140 cals

Fat- 220 x .3= 73.33 round to 75 grams x 9= 675 cals

Total Calories- 1140+1140+675= 2955 cals per day

Protein Sources- Eggs, Beef, Chicken, Bison, Protein Powder

Carb Sources- Sweet Potatoes, Jasmine Rice, Oats, Cream of Rice

Fat Sources- Oils (Coconut, Olive, MCT, Macadamia Nut), Butters (Natural Peanut, Almond,), Nuts

I recommend 5 meals a day, so by applying some simple math: 285/5= 57 grams of Protein per Meal, 57 grams of Carbs per Meal, 75/5= 15 grams of fat per meal.

57/57/15 or 55/55/15 for ease. I’m not gonna give you specifics but from there you can build a pretty damn good diet. Use the mirror as your guide not the scale. If you start getting too lean, add .25 carbs extra per day per lbs of lean bodyweight, too soft, remove .25 grams per pound of lean bodyweight.

Now that we have assured you can properly fuel the workouts prescribed, you can focus on the bench press. Remember, lifting more means gaining muscle, and to gain muscle you need proper nutrition to fuel growth

Where did the gram figures come from? I've been living under the 1g of protein per lean body mass, then .4 grams of fat per lean body mass, then the remainder of my cals from carbs. This program seems pretty close with a few tweaks of the numbers so I was wondering where the 1.25, 1.25 and .3 came from?

Thanks in advance and thanks for sharing!

 

[j2048b]

Damn man THIS is what i was gonna use as my diet!!! I printed it off the other day

I have not done any of the bench program that goes with it tho....

 

[CptFKNplanet]

How does a 250 lb man gain weight on 2900 cals?

 

[trodizzle]

How does a 250 lb man gain weight on 2900 cals?

I think that's where things like height come into play as well as TDEE which will vary for each of us.

Here's what I figured for myself which you will see is pretty close but not at the exact same gram figures:

 

[TheBlob]

How does a 250 lb man gain weight on 2900 cals?

Im not sure Mr. Planet sir... I am a 210 pound guy and gain no weight on 2900 cals... I cut at about 2600..

 

[TheBlob]

Well except right now im aggressively dieting, but I have tren in the picture

 

[CptFKNplanet]

I think that's where things like height come into play as well as TDEE which will vary for each of us.

250 lbs is 250 lbs at any height. TDEE obviously would play a role, yes. However, we are talking about someone who trains not someone who is a couch pertatuh.

 

[CptFKNplanet]

Im not sure Mr. Planet sir... I am a 210 pound guy and gain no weight on 2900 cals... I cut at about 2600..

My point exactly. I'm about 190, eating close to 4k and am by no means adding weight ridiculously fast. Seems like someone ~250 lbs would have to consume well over 4k to gain. Buuuuut... everyone's different.

 

[j2048b]

IF and i say IF i remember correctly he says to go off ur lean mass? Not ur total mass?? Am i wrong? If so let me know but i remember reading something along those lines....

 

[TheBlob]

Im gonna guess a 250lb freak beast would be around 5000 im no diet guru though.

 

[TheBlob]

IF and i say IF i remember correctly he says to go off ur lean mass? Not ur total mass?? Am i wrong? If so let me know but i remember reading something along those lines....

No he totally says that brother its just that knowing me and some others we couldnt gain off of just under 3000 calories.... I myself if following this would up my carbs totally and adjust as needed as I went along... Thats not much substrate for your body to use.

 

[TheLupinator]

How does a 250 lb man gain weight on 2900 cals?

I don't think this is a bulking diet, just a starting point for a specific workout routine (I'm guessing powerlifting)

 

[TheBlob]

Lup my good man that makes a lot of sense....A beginning program or something.

 

[j2048b]

the diet is based upon this new cube predator cycle

http://www.jtsstrength.com/articles/2014/07/29/building-bigger-bench-cube-predator-cycle/

 

[SuperBane]

How does a 250 lb man gain weight on 2900 cals?

That is metabolism and body type, Is it not?
I'm 247 now eating roughly 2400 calories with minimal, minimal carbs.
At 3K I WILL gain.

I was looking for Cube boss aka kingpin articles and came upon this, J already linked it.

 

[TheBlob]

Clear case of bodies responding differently, its why program diets are typically a good starting point, but usually need to be tweaked a little for us as individuals..Thanks for reminding once again I dont have all the answers.. Its good to stay humble... thanx Bane

 

[CptFKNplanet]

That is metabolism and body type, Is it not?
I'm 247 now eating roughly 2400 calories with minimal, minimal carbs.
At 3K I WILL gain.

I was looking for Cube boss aka kingpin articles and came upon this, J already linked it.

Indeed it is. I wasn't saying it was impossible... I'm just secretly jealous of guys who can bulk on low cals