Sup dudes,
I’ve been bulking for 28 weeks. From 80 kilos (my WEEK 0 average was 80.97 kg) to 90 kilos (WEEK 28 average was 90.79 kg).
This was my first long dedicated bulk. Now, I’m still feeling skinny and keep bulking to 95 kg would be good idea… but… I’m sick of food. I always had tough time eating and if don’t go burry my face in chips, choice chip muffins and cookies it’s exhausting to eat clean for bulking.
According to all the formulas I could find for TDEE my average is 3000 (and change) kcal a day. So, I’ve been eating in between +3300 kcal day though most days, especially when I ate junk, my cals were +3600.
For the last 8-10 weeks I tried to only eat clean. As clean as I could. I imagine I could’ve get better result wth my bulk, but it could also be just my head… because according to my stats and my visual inspection. I did gain 10 kg with almost looking the same body fat wise.
Sure, some of the weight I gained in the beginning was water, cause before my bulk I had about a month of caloric deficit. That was a month when I did not go to the gym (I was working on my money venture) and just being very strict with my calories. I was visibly leaner that time of course, but also I was exhausted form only 1800 kcal of food I was the that last week of my sit-on-my-ass-cut.
That month of cutting I went from ~85 kg to 80 kg.
But now I’m kind of sick of bulking and want to take a break for a few weeks.
So, I want to cut 5 kg and maybe get a visible 6 pack. I mean that’s one thing I really want. Never had a proper 6 so… I don’t know how much it’ll take, if 5 kg will be enough to get it showing, but that’s the goal now.
My plan is:
10-11 weeks of cutting.
Starting with at around 2500-2600 kcal a day and
2 sessions of 20 minute cardio a week at 60%-70% my heart rate (correct me if I’m wrong here, but I read that that’s where the “fat burning” zone is).
And from here to lower the calories and add 10 min cardio increments as necessary. I really want to maintain as much strength as possible, and I think that should be a problem, considering my small cut.
My diet is… well… first thing is that I eat almost the same shit every day, and I done so for half a year or so. Sure, there were days of junk food on bulking period, but now, for the cut, I cleaned my diet up.
So my daily diet is:
250g of cottage cheese with a table spoon of jam,
2 pack of 140g of Brunswick Ham and 300g potato salad,
For my main meal I eat 385g of chicken and 400g of potatoes.
Also, because I still have some, I drink some BCAAs in the morning,
I grab a bottle of smoothie every other or so day or I eat a lemon,
and I always have oats and some roasted nuts on hand if I have nothing else to eat.
Anyway, macros for my average daily (cottage cheese, had, chicken and potatoes) cutting diet are:
2619 kcal
196g Protein
165g Carbs
117g Fat
10g Salt
That said, I guess, I eat to much salt.
Anyways, that’s a rough outline of my eating. I’ll attach my picks form a few days ago (my WEEK 0 started a few days before that) and I would love some input from you guys, whatever it may be. Thanks.
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Cheers
P.S For training I’m on a forth month (cycle) of 5/3/1 Boring But Big. I have 4 days of main lifts (Press, Squats, Bench, Deads) with 2 5x10 accessories. Plus I go 2 extra days to do arms and abs (but I only did that for two months out of 4).
P.P.S. I’m give or take 6’3 / 6’4.
I’ve been bulking for 28 weeks. From 80 kilos (my WEEK 0 average was 80.97 kg) to 90 kilos (WEEK 28 average was 90.79 kg).
This was my first long dedicated bulk. Now, I’m still feeling skinny and keep bulking to 95 kg would be good idea… but… I’m sick of food. I always had tough time eating and if don’t go burry my face in chips, choice chip muffins and cookies it’s exhausting to eat clean for bulking.
According to all the formulas I could find for TDEE my average is 3000 (and change) kcal a day. So, I’ve been eating in between +3300 kcal day though most days, especially when I ate junk, my cals were +3600.
For the last 8-10 weeks I tried to only eat clean. As clean as I could. I imagine I could’ve get better result wth my bulk, but it could also be just my head… because according to my stats and my visual inspection. I did gain 10 kg with almost looking the same body fat wise.
Sure, some of the weight I gained in the beginning was water, cause before my bulk I had about a month of caloric deficit. That was a month when I did not go to the gym (I was working on my money venture) and just being very strict with my calories. I was visibly leaner that time of course, but also I was exhausted form only 1800 kcal of food I was the that last week of my sit-on-my-ass-cut.
That month of cutting I went from ~85 kg to 80 kg.
But now I’m kind of sick of bulking and want to take a break for a few weeks.
So, I want to cut 5 kg and maybe get a visible 6 pack. I mean that’s one thing I really want. Never had a proper 6 so… I don’t know how much it’ll take, if 5 kg will be enough to get it showing, but that’s the goal now.
My plan is:
10-11 weeks of cutting.
Starting with at around 2500-2600 kcal a day and
2 sessions of 20 minute cardio a week at 60%-70% my heart rate (correct me if I’m wrong here, but I read that that’s where the “fat burning” zone is).
And from here to lower the calories and add 10 min cardio increments as necessary. I really want to maintain as much strength as possible, and I think that should be a problem, considering my small cut.
My diet is… well… first thing is that I eat almost the same shit every day, and I done so for half a year or so. Sure, there were days of junk food on bulking period, but now, for the cut, I cleaned my diet up.
So my daily diet is:
250g of cottage cheese with a table spoon of jam,
2 pack of 140g of Brunswick Ham and 300g potato salad,
For my main meal I eat 385g of chicken and 400g of potatoes.
Also, because I still have some, I drink some BCAAs in the morning,
I grab a bottle of smoothie every other or so day or I eat a lemon,
and I always have oats and some roasted nuts on hand if I have nothing else to eat.
Anyway, macros for my average daily (cottage cheese, had, chicken and potatoes) cutting diet are:
2619 kcal
196g Protein
165g Carbs
117g Fat
10g Salt
That said, I guess, I eat to much salt.
Anyways, that’s a rough outline of my eating. I’ll attach my picks form a few days ago (my WEEK 0 started a few days before that) and I would love some input from you guys, whatever it may be. Thanks.
Cheers
P.S For training I’m on a forth month (cycle) of 5/3/1 Boring But Big. I have 4 days of main lifts (Press, Squats, Bench, Deads) with 2 5x10 accessories. Plus I go 2 extra days to do arms and abs (but I only did that for two months out of 4).
P.P.S. I’m give or take 6’3 / 6’4.