Oblivion's Log

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Oblivion02

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Before Stats:
Waist> 38 inches
Weight> 175
Height>5'9
Age>17
Arms>13.5

Goal: Clean bulk.

Well I've decided to go with Malkore's advice and use the 3 times a week full body workout routine Testosterone Nation - Total-Body Training

Currently im unsure of wether or not I should add HIIT or extra cardio during the week in between my routine. If anyone could advise me on that I'd greatly apreciate it.

I still have no diet planned out for the routine. If anyone could help me with this I'd greatly apreciate it also.

Thanks in advance.
 
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Oblivion02 said:
Currently im unsure of wether or not I should add HIIT or extra cardio during the week in between my routine. If anyone could advise me on that I'd greatly apreciate it. Thanks in advance.
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I would, no doubt about it. The cardio will burn extra calories, raise your metabolism higher so you burn more at rest, as well as build endurance. Not that the weights won't do that, but I feel like I burn more and build way more stamina from the cardio than I do the weights. It also allows you to increase your overall workload without burning out or hurting yourself. Just my $.02 though. Either way, good luck to you.
 
What foods should I stay away from in a clean bulk diet? What I currently have is this:

*Consume plenty carbs and calories at breakfast
*Eat good clean healthy foods
*Since my weight is 175, intake over 3000 calories
*Avoid carbs for dinner, take in plenty of protein.
 
I'm still fairly new at htis, but my understandign is that you will bulk as long as yake in more calories than you expend. So Cardio/HIIT will require you to eat even more, but I would still do it. But don't take that as gospel either, just my opinion. Also, I think what you eat doesn't change so much as how you eat. Check out this link (courtesy of LV) for what to eat:
 
I don't see why you can't have carbs at dinner, so long as they are good ones. Eat about 6-7 times a day. That's atleast once every two hours. The HIIT might affect your bulking, yes.
 
I've decided that im going to do some cardio on the days im not working out in the gym(gym = 3x a week, cardio = 2x a week). Now the only real problem is my diet. Should I take in 3000 calories? Is that good for a clean bulking and my stats?

@ Lei Yung -> I had read that I should try to avoid carbs at dinner, since at this time, my body is getting ready to rest and wont be using them.
 
Oblivion02 said:
@ Lei Yung -> I had read that I should try to avoid carbs at dinner, since at this time, my body is getting ready to rest and wont be using them.
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Carbs are 100% fine at dinner as long as you are utilizing them for your PPWO wokrout meal. You performed a training session that requires carbs so it does not matter what time you are consuming them.
 
My current routine:
I will follow the 3x a week Full Body Workout Routine malkore suggested. Im gonna do it Monday, Wednesday and Friday. In between Im going to do a bit of cardio, 20 mins on the treadmil, maybe some sprints on Tuesday and Thursday.

I already have my routine set up, All i need now is help designin my diet. If someone could tell me what to eat(Complex Carbs, Proteins, Fibrous carbs, etc.) and at what time to eat them(breakfast, snacks, dinner, lunch, etc.) I'd greatly apreciate it. Please keep in mind my goal is to CLEAN BULK.
 
@ LV> Yeah, I also read you should intake plenty carbs at breakfast and postworkout. So I can eat carbs at dinner?? Even if its a late dinner?
 
This link tells you exactly the kind of foods you should eat:


that's what I buy at the store, LV, Abear, Evo...and all the other 'smart people' here.
on a bulk, you eat a lot of carbs. protein too, but most of it will be carbs. carbs to fuel your workouts.

a clean bulk and a cutting diet use all the same foods...a clean bulk just means you eat more of the same foods, primarily more complex carbs, and simple carbs immediately post workout.
 
How much more? And at what times do I have to eat these? Does consuming carbs imedeatly before your sleep add fat? I already know what foods to eat, just need the timing and the amount. Thanks for your help guys, I really apreciate it.
 
Just as an example-
breakfast:1 cup oatmeal w/1 banana in it, 2 whole eggs+4 eggwhites w/onions and tomatoes mixed in, 2 cups milk, 1 orange (I know this is a lot of food, but this is similar to my setup and you'll get used to it).

before bed:1 cup cottage cheese, 1 protein shake

lunch:8 ounces lean beef or chicken sandwhich using Ezekial bread+mash 1/2 an avacado onto the bread and vege fixins, 1 fruit

I would spend a day or a few hours reading over both Berardi and Lyle MacDonald (. They're both really opposite of each other but both offer advice that has helped clients and trainees with physique goals.

Timing is different for people. Some like seperating carbs and fats, others just use overall kcal considerations in a 24 hour period. You'll have to find out what works for you.

Hey, Malk...doesn't Berardi have guidelines in his Massive Eating articles on t-nation?

Anyway...get yerself an eating plan and let's have a gander at it. :)
 
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Thing is, at what time should I eat what? If im not mistaken I should take in carbs(plenty) at breakfast, before workout, and after the workout.

But at what time do I take the protein shake? How much should I eat?

Well here's a meal plan using what I have learned:

*Breakfast: 2 bowls of oatmeal, a banana + protein shake
*Snack: dried fruit, peunuts
*Lunch: (this one has to have a carbs and calories because it will be what I eat before going to the gym. So...) White rice, beans, and meat(tuna, grilled chicken, etc.) + protein shake
*Snack: peunuts
*Post workout: White Rice, veggies, and some meat( tuna, grilled chicken, etc.)
*Dinner: Tuna Salad or a bit of rice, beans and meat.

As you may notice, I really like Rice and Beans :) Im from Puerto Rico so thats kinda what we eat ALOT. Of course I wouldnt eat the same stuff every day, but thats just a more or less meal plan with what I know. Please help me perfect it.
 
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Oblivion02 said:
@ LV> Yeah, I also read you should intake plenty carbs at breakfast and postworkout. So I can eat carbs at dinner?? Even if its a late dinner?
Click to expand...

Correct, if one chooses to have complex carbs at other times of the day besides pre, post, and post-post workout, it should be at breakfast.

It doesn' matter if it's 1am in the morning, as long as it is your post or post-post workout meal, the carbs consumed at that time are fine. Just be sure you are consuming your pwo shake immediatly following your training and your pwo meal about an hour or so after that.
 
Alright. Thanks LV.

I still have a few more questions though:
*What should I eat for breakfast, lunch, snacks, etc.? (I dont want a specific menu, just what to eat... Complex Carbs, Proteins, etc.)

*How much to eat at breakfast, lunch, snack, etc.?

*What time should I take my protein shake? (Its Optinum Nutrition 100% Whey Gold Standard)

*What about adding the back extensions to my routine? Say Monday I'll do good mornings, Wednesday I'll do deadlifts, friday I'll do back extensions? Something like that?

Thanks in advance guys!
 
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Also, I was designing my routine and I cant figure out what to do in antagonist training weeks. I was wondering if Malkore or somebody could help me out designing the Antagonist weeks. Keep in mindthis is my routine. Thanks in advance!
 
I foget where, but someone on the forums linked to some simple dietary guidlines that have helped me tons. Cannot find the link, but the breakdown was simple...

protein at all meals
carbs in the am and pre and post workout (and post post workout says lv and others)
fat in the evening

yes, you can have some fat with the PC meal and some carbs with the PF meal, but keep it minimal. Follow those guidlines along with the shopping list that's been linked here - twice (think that might mean something? :p ) - and stay on top of your workouts and you should do fine.
 
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Googling around for some clean bulking diets I found . It sounds pretty good, im hoping maybe one of you guys could check it out and tell me what you think. Thanks in advance!
 
Im usign the diet I found, but i find it rather hard to have 8 meals a day. So I was wondering, what if i just eat a big breakfast, decent lunch, decent dinner. And some healthy protein-full snacks in between? PLease help me out.
 
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