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[Go 4 It]

Hey Alex, I'm a natty trying to add size while maintaining my condition, I weigh around 165 in my avatar, I don't have a problem bulking (the heaviest I've ever been is about 185) but at a higher bodyfat, I seem to only get shredded once I get to 165 and below, and when I get down to this weight I've sacrificed alot of size. My goal is to be a 185 and have the condition in my pic, should I up the protein? I take around 1.5 grams of protein per pound.. I've tried playing around with my diet, just can't seem to achieve this any suggestions?

[Alex A]

Hey Alex, I'm a natty trying to add size while maintaining my condition, I weigh around 165 in my avatar, I don't have a problem bulking (the heaviest I've ever been is about 185) but at a higher bodyfat, I seem to only get shredded once I get to 165 and below, and when I get down to this weight I've sacrificed alot of size. My goal is to be a 185 and have the condition in my pic, should I up the protein? I take around 1.5 grams of protein per pound.. I've tried playing around with my diet, just can't seem to achieve this any suggestions?

Your protein seems about right, i would really work on upping the poundage in the gym. Since your trying to put on size(muscle) i would step it up a notch in the gym or try some different exercises to put on some size. Give it some time, as clean quality muscle does not come fast.

[Go 4 It]

Yeah, I'm gonna go on a 9 week program and keep the reps between 6-8. Do you think I should incorporate creatine supplementation? Would it help maintain muscle while cutting up? Also as I stated my ideal weight would be 185 at anywhere between 4-8% bf, would I have to bulk up to say 200 and then come down from there, or should I gradually try to add size while keeping the bf levels low? Thanks again man!

[Alex A]

Yeah, I'm gonna go on a 9 week program and keep the reps between 6-8. Do you think I should incorporate creatine supplementation? Would it help maintain muscle while cutting up? Also as I stated my ideal weight would be 185 at anywhere between 4-8% bf, would I have to bulk up to say 200 and then come down from there, or should I gradually try to add size while keeping the bf levels low? Thanks again man!

Bro, yes, i would gradually try to add the size while keeping the bodyfat down, I have tried the bulk up method, im sure everyone has and it usually just makes you fat. The slow gradual approach by upping your poundage,etc. is going to not only be easier should work.

As for creatine goes, you have to see how it works for you. I would run a cycle of creatine and see how your body responds. You might hold some water you might gains some strength too..

[Go 4 It]

Alright sounds good, I'll give it a shot, and thanks for the help man!

[Alex A]

Alright sounds good, I'll give it a shot, and thanks for the help man!

sure no problem, keep in touch!

[zeneise]

Hi Alex,

2 quick questions:

1-do you belive/use carbs cycling in the off season and in the pre contest?
2-what do you think of 2 cardio sessions/day?

thanks

[Alex A]

Hi Alex,

2 quick questions:

1-do you belive/use carbs cycling in the off season and in the pre contest?
2-what do you think of 2 cardio sessions/day?

thanks

I have used carb cycling pre contest. This is just my opinion but i believe cycling your carbs is mostly done to shock the body to lose fat. I dont like cycling carbs. I dont like the ups and downs of that type of dieting.

As far as 2 cardio sessions per day, i really dont believe in anything extreme. And cadio twice a day is exteme, but very necessary for allot of people. It should be done if needed at thats it.

[zeneise]

I have used carb cycling pre contest. This is just my opinion but i believe cycling your carbs is mostly done to shock the body to lose fat. I dont like cycling carbs. I dont like the ups and downs of that type of dieting.

As far as 2 cardio sessions per day, i really dont believe in anything extreme. And cadio twice a day is exteme, but very necessary for allot of people. It should be done if needed at thats it.

Thanks for the reply Alex.
I've asked you about the 2 cardio sessions because today seems to be a common pratice during the cuttin phase.

[rssnrocket9]

Hi Alex, Im 205 at about 10-11% bf. I work out every other day, consuming about 400g of carbs on my training days and about 150g on off days. I am trying to pack on some more lean mass and stay at roughly the same bf%. How should I tweak my carbs, if at all? Im confused because last winter when I tried to bulk up and ate 400g of carbs every day, i swelled up to a very chunky 225 and most of it was fat. PS my protein intake is adequate, at 1.5 g per lb of bodyweight, and I also consume healthy fats with every meal ( should i not be doing that also? )
Thanks in Advance

[zeneise]

reading the thread seems that you have a not so extreme approach to the the prep and to the the offseason too. And I think it's appreciable. Not hours of cardio/daily, no "zero carbs for all the prep diets", not gaining to much weight during the off season, trying to stay in shape all year round, etc.
What if you notice that an athlete that you are helping does not respond well to the carbs diet (is carbs sensitive)? Do you try with a low carbs diet?
With all your athletes you can achive a high level of conditioning with the high carbs diet?

[Alex A]

Hi Alex, Im 205 at about 10-11% bf. I work out every other day, consuming about 400g of carbs on my training days and about 150g on off days. I am trying to pack on some more lean mass and stay at roughly the same bf%. How should I tweak my carbs, if at all? Im confused because last winter when I tried to bulk up and ate 400g of carbs every day, i swelled up to a very chunky 225 and most of it was fat. PS my protein intake is adequate, at 1.5 g per lb of bodyweight, and I also consume healthy fats with every meal ( should i not be doing that also? )
Thanks in Advance

You should not be doing that( eating the fats) thats what most likely made you chunky. 400grams of carbs for a 200lb man is is not that high but adding the fats spells trouble!

[Alex A]

reading the thread seems that you have a not so extreme approach to the the prep and to the the offseason too. And I think it's appreciable. Not hours of cardio/daily, no "zero carbs for all the prep diets", not gaining to much weight during the off season, trying to stay in shape all year round, etc.
What if you notice that an athlete that you are helping does not respond well to the carbs diet (is carbs sensitive)? Do you try with a low carbs diet?
With all your athletes you can achive a high level of conditioning with the high carbs diet?

Ideally I would like a person to not get too fat off season, not have to do too much cardio for their prep, not have to eat low carbs, not have to do anything extreme like i mentioned.

But you have to do what you have to do sometimes to get in shape.. I will work with anyone who is willing to work and can make the adjustments.. That is why, no one diet fits all.

If a person is not responding well to the moderate/high carbs, we can cut them back or do what is needed. From my experiences, i just find non extreme measures work best, but I have done extreme things in the past, ideally its not the choice but sometimes is necessary.

[rssnrocket9]

You should not be doing that( eating the fats) thats what most likely made you chunky. 400grams of carbs for a 200lb man is is not that high but adding the fats spells trouble!

Thanks Alex, knew i was doing something wrong. So basically you're saying 400g of carbs a day is fine, even if I'm cutting, its the fats i gotta tweak to get lean? PS my fats come from only 3 sources for the most part, egg yolks, raw mixed unsalted nuts, end extra virgin olive oil.

[Alex A]

Thanks Alex, knew i was doing something wrong. So basically you're saying 400g of carbs a day is fine, even if I'm cutting, its the fats i gotta tweak to get lean? PS my fats come from only 3 sources for the most part, egg yolks, raw mixed unsalted nuts, end extra virgin olive oil.

I bet if you dump all those fats right there and keep your carbs the same you will get leaner.. I would include 1 yolk with my egg whites and eat some red meat, other than that.. get rid of the fat