Update on Figuring out my maintenance calories before jumping into 1st bulk.

[Yano]

Orthorexia is more common than most people seem to think.

It is weird how it sneaks up on you.

I went from eating like the Dumpster out behind Denny's to an ultra clean diet.

An now I get this fucked up anxiety when I eat "dirty".

It took a while to force myself to eat things like Reeces again once a day or put real sugar in my coffee again ,, shit still bugs me so i use honey.

 

[CJ]

It is weird how it sneaks up on you.

I went from eating like the Dumpster out behind Denny's to an ultra clean diet.

An now I get this fucked up anxiety when I eat "dirty".

It took a while to force myself to eat things like Reeces again once a day or put real sugar in my coffee again ,, shit still bugs me so i use honey.

I do mix in "junk", but it's a slippery slope, because I'll go into feeding frenzy mode and eat it all. Literally all of it.

Then it winds up being a 7000 calorie day, I sleep like shit, the next day's workout is terrible, I have diarrhea the next day, I'm bloated, and have no hunger.

 

[Yano]

I do mix in "junk", but it's a slippery slope, because I'll go into feeding frenzy mode and eat it all. Literally all of it.

Then it winds up being a 7000 calorie day, I sleep like shit, the next day's workout is terrible, I have diarrhea the next day, I'm bloated, and have no hunger.

My brother from another mother ! haha I do the same shit !!

Refeed days are a nightmare for me cus I get this insatiable FEED MEEEE thing going and then I wake up the next day feeling like absolute dog shit ,, like a hang over

 

[oilfeildtrash]

196

Damn 10lbs heavier but like 1400 extra calories per day. Is what gives? Having more muscle or do you do a shit ton of cardio?

Going off of the whole calories in calories out idea. Where tf those calories going? Lol

 

[oilfeildtrash]

It ain't all it's cracked up to be.

Trying to cram in 4k calories of clean food every day for months on end is exhausting for both mind and digestive system.

Okay clean calories is a little more understandable being a struggle.
but after getting in your protein and everything. Can't you just eat a few spoonfuls of peanut butter and be good to go?

I mean I get it though. It probably just sounds sweet when you're on the other side of the fence.

 

[oilfeildtrash]

Pretty much.

I have no idea how I'm going to do this. It's going to have to be higher fats than I'd like, simply because of the carb bloat. I can't eat 750+ g of carbs every day.

I'm curious do you have a layout of your daily food intake? Like diet plan. Just intrested in seeing what you guys are including in your diet

 

[oilfeildtrash]

I do completely understand, though, that it's just simply getting carbon chains into our body to break the bonds to ultimately get pyruvate, ATP, etc.., and that carbs vs fats doesn't really matter all that much.

Don't you have to worry about insulin sensitivity? Don't you lose it after eating lots of sugar and fast digesting carbs? Unless your using those sugars up during a run or training etc.

 

[CJ]

Damn 10lbs heavier but like 1400 extra calories per day. Is what gives? Having more muscle or do you do a shit ton of cardio?

I just move a ton, in general.

Going off of the whole calories in calories out idea. Where tf those calories going? Lol

The energy is being used, not stored.

 

[CJ]

I'm curious do you have a layout of your daily food intake? Like diet plan. Just intrested in seeing what you guys are including in your diet

Yes, I'm very structured. I've been tracking and meal prepping for about a decade.

 

[CJ]

Don't you have to worry about insulin sensitivity? Don't you lose it after eating lots of sugar and fast digesting carbs?

No, because I'm burning them. If anything, my pancreas shitting the bed because of being overworked is more likely.

Plus, a muscle that was exercised doesn't even need insulin to intake glucose. It's called Insulin Independent Glucose Uptake.

Unless your using those sugars up during a run or training etc.

We are burning glucose, the ONLY sugar that our body uses, for energy all day and night, 24/7/365. All sugars are converted to glucose before it enters our bloodstream.

 

[TODAY]

Don't you have to worry about insulin sensitivity? Don't you lose it after eating lots of sugar and fast digesting carbs? Unless your using those sugars up during a run or training etc.

The fervor over insulin sensitivity is pretty ridiculous.

If you're a relatively lean, active individual without a history of metabolic disorders or GH use, then you probably don't need to worry about your insulin sensitivity.

 

[oilfeildtrash]

Yes, I'm very structured. I've been tracking and meal prepping for about a decade.

I meant do you have a write-up on here showing /explaining everything you eat? somewhere I can take a peek and check it out to see what I should be aiming for.

 

[Send0]

I meant do you have a write-up on here showing /explaining everything you eat? somewhere I can take a peek and check it out to see what I should be aiming for.

You should aim for the things that you like to eat that have good macros.

This really isn't rocket science.

Protein = at least 1g per lb of body weight.
Fats = 0.3g per lb of body weight
Carbs = back fill remaining calories with complex carbs (e.g. don't eat sugary trash food)

The specific foods you eat only matter if you are sensitive to a particular food. In which case don't eat it and pick something else instead.

 

[CJ]

I meant do you have a write-up on here showing /explaining everything you eat? somewhere I can take a peek and check it out to see what I should be aiming for.

Dude, don't overcomplicate it.

Take your normal maintenance diet, assuming that it's already decent, and simply add 200 calories to it. I'd suggest that you do this by adding 50 grams of carbs.

 

[oilfeildtrash]

You should aim for the things that you like to eat that have good macros.

This really isn't rocket science.

Protein = at least 1g per lb of body weight.
Fats = 0.3g per lb of body weight
Carbs = back fill remaining calories with complex carbs (e.g. don't eat sugary trash food)

The specific foods you eat only matter if you are sensitive to a particular food. In which case don't eat it and pick something else instead.

Dude, don't overcomplicate it.

Take your normal maintenance diet, assuming that it's already decent, and simply add 200 calories to it. I'd suggest that you do this by adding 50 grams of carbs.

@CJ & @Send0 , I feel fairly confident with understanding the macros side of things. So we're good on that.
What I'm trying to say is Earlier in this thread someone mentioned how tough it is getting in all the all their Vegitables and fiber Etc.
that sparked my question about what exactly you eat. Because I barely eat any vegetables.
I include a bag of frozen mixed vegetables spread out in my week of meal preps.
So that's when It occurred to me "I should probably make some adjustments" lol hence why I was curious what exactly you eat so I can get possibly get some ideas of things to add. Or remove from my diet.

i know not to go fill up on oreos obviously.
But when looking for my carb sources, I kinda think of bread, pasta, Oatmeal, rice, popcorn(plain)etc I guess also fruit too is mainly a carb source. Also potatoes. Lol

I almost don't even think of vegetables. I think because I've been told plant proteins aren't really useful. Ive actually REMOVED things like beans from my meal preps because i dont want to count the protein torwards my daily protein intake if its a waste and not going to contribute to building muscle since plant proteins are incomplete or whatever

And I've never hear of someone eating some lettuce before leg day workout to get a boost of energy to crush their workout.
lastly, I litterally just learned like a week ago from yall that I should not be avoiding fats, especially from plants and shit. So I've been eating avocados since then at least. lol

so subconsciously I kinda have the mindset where vegetables are somewhat useless (this is fucked thinking I know) other then fats maybe. I know vegetables are important for micronutrients and such and fiber as well.

idk if it's from having the shitty food pyramid beaten into my head as a child or just being raised by fat parents. idk man. But when I pick up a vegetable it's like I don't even know what to do with it or where it fits into my diet. I do enjoy vegetables in with meals. I guess I just don't actively use them when cooking my own meals.

when I was cutting all I really focused on was protein and calories and keeping carbs and fats as low as possible especially fats.
but now that Im walking into this very first bulk of mine. I think it's Also time to focus on being more well rounded and healthy and including things such as veggies.

And I'm hoping to get a better understanding of what that looks like. I'm searching for the perfect bodybuilding diet I guess. Haha

Sorry that was so long I hope that paints a better picture of what I'm trying to ask. I'm terrible with getting my point across lol

 

[CJ]

@CJ & @Send0 , I feel fairly confident with understanding the macros side of things. So we're good on that.
What I'm trying to say is Earlier in this thread someone mentioned how tough it is getting in all the all their Vegitables and fiber Etc.
that sparked my question about what exactly you eat. Because I barely eat any vegetables.
I include a bag of frozen mixed vegetables spread out in my week of meal preps.

Good plan, I do this as well. Along with frozen spinach. I'll have other veggies in dinners, but for meal prep, I keep it as easy and simple as possible.

So that's when It occurred to me "I should probably make some adjustments" lol hence why I was curious what exactly you eat so I can get possibly get some ideas of things to add. Or remove from my diet.

i know not to go fill up on oreos obviously.
But when looking for my carb sources, I kinda think of bread, pasta, Oatmeal, rice, popcorn(plain)etc I guess also fruit too is mainly a carb source. Also potatoes. Lol

I almost don't even think of vegetables. I think because I've been told plant proteins aren't really useful. Ive actually REMOVED things like beans from my meal preps because i dont want to count the protein torwards my daily protein intake if its a waste and not going to contribute to building muscle since plant proteins are incomplete or whatever

Protein from non animal sources is absolutely NOT a waste. All proteins are broken down to individual amino acids, and bi/tri peptides before entering our bloodstream. An amino acid from steak is no different than an amino acid from a bean.

One issue with plant sources of protein is that not all of it ends up being absorbed, as some is bound to fiber, for example. Not a problem if one ears plenty of animal based protein, but a consideration for vegans or those who eat minimal animal/dairy foods.

And I've never hear of someone eating some lettuce before leg day workout to get a boost of energy to crush their workout.
lastly, I litterally just learned like a week ago from yall that I should not be avoiding fats, especially from plants and shit. So I've been eating avocados since then at least. lol

Good, fats are not the enemy. Neither are carbs.

so subconsciously I kinda have the mindset where vegetables are somewhat useless (this is fucked thinking I know) other then fats maybe. I know vegetables are important for micronutrients and such and fiber as well.

Vegetables are full of nutrition, essential nutrients that we can't get from meats. Eat a well rounded diet.

idk if it's from having the shitty food pyramid beaten into my head as a child or just being raised by fat parents. idk man. But when I pick up a vegetable it's like I don't even know what to do with it or where it fits into my diet. I do enjoy vegetables in with meals. I guess I just don't actively use them when cooking my own meals.

when I was cutting all I really focused on was protein and calories and keeping carbs and fats as low as possible especially fats.
but now that Im walking into this very first bulk of mine. I think it's Also time to focus on being more well rounded and healthy and including things such as veggies.

And I'm hoping to get a better understanding of what that looks like. I'm searching for the perfect bodybuilding diet I guess. Haha

Sorry that was so long I hope that paints a better picture of what I'm trying to ask. I'm terrible with getting my point across lol

Do you want to see EXACTLY what I'll be eating?

 

[TODAY]

@CJ & @Send0 , I feel fairly confident with understanding the macros side of things. So we're good on that.
What I'm trying to say is Earlier in this thread someone mentioned how tough it is getting in all the all their Vegitables and fiber Etc.
that sparked my question about what exactly you eat. Because I barely eat any vegetables.
I include a bag of frozen mixed vegetables spread out in my week of meal preps.
So that's when It occurred to me "I should probably make some adjustments" lol hence why I was curious what exactly you eat so I can get possibly get some ideas of things to add. Or remove from my diet.

i know not to go fill up on oreos obviously.
But when looking for my carb sources, I kinda think of bread, pasta, Oatmeal, rice, popcorn(plain)etc I guess also fruit too is mainly a carb source. Also potatoes. Lol

I almost don't even think of vegetables. I think because I've been told plant proteins aren't really useful. Ive actually REMOVED things like beans from my meal preps because i dont want to count the protein torwards my daily protein intake if its a waste and not going to contribute to building muscle since plant proteins are incomplete or whatever

And I've never hear of someone eating some lettuce before leg day workout to get a boost of energy to crush their workout.
lastly, I litterally just learned like a week ago from yall that I should not be avoiding fats, especially from plants and shit. So I've been eating avocados since then at least. lol

so subconsciously I kinda have the mindset where vegetables are somewhat useless (this is fucked thinking I know) other then fats maybe. I know vegetables are important for micronutrients and such and fiber as well.

idk if it's from having the shitty food pyramid beaten into my head as a child or just being raised by fat parents. idk man. But when I pick up a vegetable it's like I don't even know what to do with it or where it fits into my diet. I do enjoy vegetables in with meals. I guess I just don't actively use them when cooking my own meals.

when I was cutting all I really focused on was protein and calories and keeping carbs and fats as low as possible especially fats.
but now that Im walking into this very first bulk of mine. I think it's Also time to focus on being more well rounded and healthy and including things such as veggies.

And I'm hoping to get a better understanding of what that looks like. I'm searching for the perfect bodybuilding diet I guess. Haha

Sorry that was so long I hope that paints a better picture of what I'm trying to ask. I'm terrible with getting my point across lol

Here's what I ate yesterday on maintenance calories:

Breakfast: single-ingredient puffed wheat with half a banana, strawberries, frozen blueberries, frozen raspberries, 2 scoops whey isolate, almond milk

Lunch: Turkey sandwich. 6oz smoked turkey breast, 2 large slices of whole grain bread, greek yoghurt and harissa sauce, pickled beets, spring greens, onion, tomato, drizzle of tahini

Dinner: Jerk-spiced shrimp with split peas, blistered tomatoes, onions, mushrooms, garlic, roasted asparagus, hot sauce

Dessert: Nonfat skyr with a scoop of whey/casein blend, kiwi, pineapple, blueberries, banana, air-popped popcorn

 

[TODAY]

On a bulk, I'll cut down on fibrous veg and fruit, and up servings of starchy veg, grains, fats

 

[CJ]

@CJ & @Send0 , I feel fairly confident with understanding the macros side of things. So we're good on that.
What I'm trying to say is Earlier in this thread someone mentioned how tough it is getting in all the all their Vegitables and fiber Etc.
that sparked my question about what exactly you eat. Because I barely eat any vegetables.
I include a bag of frozen mixed vegetables spread out in my week of meal preps.
So that's when It occurred to me "I should probably make some adjustments" lol hence why I was curious what exactly you eat so I can get possibly get some ideas of things to add. Or remove from my diet.

i know not to go fill up on oreos obviously.
But when looking for my carb sources, I kinda think of bread, pasta, Oatmeal, rice, popcorn(plain)etc I guess also fruit too is mainly a carb source. Also potatoes. Lol

I almost don't even think of vegetables. I think because I've been told plant proteins aren't really useful. Ive actually REMOVED things like beans from my meal preps because i dont want to count the protein torwards my daily protein intake if its a waste and not going to contribute to building muscle since plant proteins are incomplete or whatever

And I've never hear of someone eating some lettuce before leg day workout to get a boost of energy to crush their workout.
lastly, I litterally just learned like a week ago from yall that I should not be avoiding fats, especially from plants and shit. So I've been eating avocados since then at least. lol

so subconsciously I kinda have the mindset where vegetables are somewhat useless (this is fucked thinking I know) other then fats maybe. I know vegetables are important for micronutrients and such and fiber as well.

idk if it's from having the shitty food pyramid beaten into my head as a child or just being raised by fat parents. idk man. But when I pick up a vegetable it's like I don't even know what to do with it or where it fits into my diet. I do enjoy vegetables in with meals. I guess I just don't actively use them when cooking my own meals.

when I was cutting all I really focused on was protein and calories and keeping carbs and fats as low as possible especially fats.
but now that Im walking into this very first bulk of mine. I think it's Also time to focus on being more well rounded and healthy and including things such as veggies.

And I'm hoping to get a better understanding of what that looks like. I'm searching for the perfect bodybuilding diet I guess. Haha

Sorry that was so long I hope that paints a better picture of what I'm trying to ask. I'm terrible with getting my point across lol

Here's an example of a week...

[ ] SUNDAY

Breakfast:
-Egg and egg white omelette, with chicken sausage and salsa
-2 bananas
-coffee with 2% milk

Intra Workout Shake

First Lunch:
-chicken breast and rice, olive oil and spinach mixed in.

Second Lunch:
-chicken breast and rice, olive oil and spinach mixed in

Dinner:
-cajun seasoned salmon over rice, teriyaki sauce drizzled on top
-seasoned Brussels sprouts coated in oil, baked

Evening Meal:
-nonfat vanilla Greek yogurt with granola mixed in
-real sauerkraut, which is a mix of carrots, red cabbage, and beets
-fistful of mixed salad greens

[ ] MONDAY
similar to Sunday, just a different dinner, which could be a beef and bean chili over rice; or a chicken and teriyaki veggies over rice; could be a roasted chicken with veggies and sweet potatoes.....

[ ] TUESDAY and SATURDAY, non-training days. Lower Cals and carbs, because I use a cycling approach.

Breakfast:
-egg and egg white omelette, with chicken sausage and salsa

First Lunch:
-chicken and veggies, a mix of carrots and butternut squash
-avocado or mixed nuts
-banana, if bulking

Second Lunch:
-Sardines
-carrots and butternut squash
-banana, if bulking

Dinner:
See above for examples

Evening Snack:
-Fat free cottage cheese
-sauerkraut
-fistful of salad greens


[ ] WEDNESDAY, THURSDAY, FRIDAY, early morning training before work

Pre gym Snack:
-2 bananas and coffee with 2% milk

Intra Workout Shake

Post Workout Meal
-Chicken with sweet potatoes and mixed veggies, olive oil added

Lunch 1:
-chicken and rice, with olive oil and spinach added

Lunch 2:
-chicken and rice, with olive oil and spinach added

Dinner:
-see above for examples

Evening snack:
-See examples from above



I also leave a few hundred extra each day, because life happens, and I might want to eat something that's unplanned.

 

[Send0]

Good plan, I do this as well. Along with frozen spinach. I'll have other veggies in dinners, but for meal prep, I keep it as easy and simple as possible.

Protein from non animal sources is absolutely NOT a waste. All proteins are broken down to individual amino acids, and bi/tri peptides before entering our bloodstream. An amino acid from steak is no different than an amino acid from a bean.

One issue with plant sources of protein is that not all of it ends up being absorbed, as some is bound to fiber, for example. Not a problem if one ears plenty of animal based protein, but a consideration for vegans or those who eat minimal animal/dairy foods.

Good, fats are not the enemy. Neither are carbs.

Vegetables are full of nutrition, essential nutrients that we can't get from meats. Eat a well rounded diet.

Do you want to see EXACTLY what I'll be eating?

I'm glad you answered. I didn't feel like reading a post that felt as long as "war and peace".