So in the previous post about bulking we touched on what determines whether or not you should consider doing a 'bulk' (I really dislike this word by the way), or not. Again, let me just say to drive the point home, that bulking is not an excuse to get fat, get sloppy, etc. The point to a bulk is to simply gain muscle - obviously. However, a free-for-all caloric onslaught is a quick way to unnecessary fat gain. An effective bulk is characterized by an attempt to maximize the muscle-to-fat-gain ratio, all the while understanding and accepting that yes, some fat is going to come. I get asked questions like these quite often: How long should I bulk? How long... read more 2 comments

I get asked a variety of bulking-type questions a lot – mostly from females – so I thought I'd just cut and paste a question and answer it here for reference. My opinions here would not be gender specific, applying both to males and females. Q: Still tossing around the idea of doing a figure competition. Would I have to do a bulk and how long would I bulk for? A: Ok, just to put some context to the term 'bulk' here, it simply means eating at a caloric intake that is above your assumed maintenance calorie requirements for an extended period of time – with the obvious goals of adding some size and strength to your physique. It is... read more 2 comments

A conveniently timed blog post from Lyle McDonald adds more to what I've been harping upon for the last few posts about hunger, expecting it when dieting, and fat loss. One quote in particular: There are other adaptations, folks often decrease their activity levels (conserving energy), fat burning goes down and fat storage goes up, appetite often goes up so that people eat more when food is made available. In common parlance, this is often referred to as the ’starvation response’ and, yes, there is something to it. Unfortunately, it’s basically the price that has to be paid for losing body fat to any significant level. People talk constantly about avoiding the starvation response and things of that nature but the... read more 0 comments

I'll put up a bit more on refeeds at a later time, but for the time being I wanted to show what my most recent one looked like to give you an idea. Starting weight Thursday morning - about 213lbs. My food for day included (I'm just grouping it all together as opposed to breaking it up into meals) 8 egg whites 9 oz of chicken 1 1/2 scoops whey protein I think that was it for direct protein. :lol: 55g oatmeal + 70g berries (non-refeed meal, as I decided to bump it up a day after I'd already eaten Meal 1) 4 toasted Cinnamon-Raisin bagels with low-sugar raspberry jam 6 toasted English Muffins 8 blueberry Nutrigrain bars 5 Breyer's Ice Cream Sandwiches 1 large container of Black Cherry... read more 8 comments

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