BULK BULK BULK... Without Supplements - Philippine Bodybuilding and Fitness Board

theveed · PBFB Admin

BULK BULK BULK... Without Supplements

jadrobe · Veteran Member

honestly, mr prez, psych lang yan....we don't have to be too dependent on supplements, right? nakakahinayang lang tlaga yung gains pag may supplements ka...buhat lang at kain! back to basics tayo hehehe

ako nga, may supplements nga, (cell tech, EAS Phosphagen and ON whey 5 lbs) hindi naman ako makapag-buhat regularly this whole month of feb coz of school constraints! pitik-pitik lang palagi...once to twice a week lang...

last month, three times a week pero no supplements, extra joss lang nga tsaka crackers...pathetic diba hehehehe....

until you have food to eat, you don't have to worry too much about supplements, dadating din yan.

theveed · PBFB Admin

quote:
Originally posted by: jadrobe
"honestly, mr prez, psych lang yan....we don't have to be too dependent on supplements, right? nakakahinayang lang tlaga yung gains pag may supplements ka...buhat lang at kain! back to basics tayo hehehe

ako nga, may supplements nga, (cell tech, EAS Phosphagen and ON whey 5 lbs) hindi naman ako makapag-buhat regularly this whole month of feb coz of school constraints! pitik-pitik lang palagi...once to twice a week lang...

last month, three times a week pero no supplements, extra joss lang nga tsaka crackers...pathetic diba hehehehe....

until you have food to eat, you don't have to worry too much about supplements, dadating din yan."

It's not psychological for me bro... This is the case. Whey is complete with all the aminos, in order to match that, you'll require to eat oatmeal/beans/veggies/meat in one meal to equal the QUALITY of protein that you get with whey supps. That by itself is more costly than supplements.

I lift regularly and always intense sessions that's why post workout and recuperation is really important for me to consider.

You can't really say na you dont have to worry... All the lifting is down the drain if your body doesn't get the calories and protein that it needs to build muscle.

My main concern is post workout, that's the one time that protein and glycogen stores need to be replaced FAST. The other meals, I don't worry too much, just gulk down more oats, tuna and chicen....

Dieting, for me, is much more important than the workout itself. No matter how intense you workout, you dont grow mass without the building blocks.

It's extremely difficult to fill in 170-200grams of protein a day with food. You'll bloat to hell in fullness and digestion issues.

That's where supplements come in, when your normal food diet can't fit into your overall diet goals.

kingkaboodles · Senior Member

i dunno but i've always though of that old Sarsi commercial of Lou F (yung nilalagyan nang raw Egg ung Soda tapos iniinom) as a PWO shake. pero di ko naman ginagawa eversince i've started lifting weights. noong bata ako as a 'treat' iniinom ko minsan.

kung iisipin ko sya ngayon.. 3 raw eggs and a diet soda.. baka pumwede. as a post workout meal na lang siguro 15mins after working-out.. egg whites + camote(sweet potato), tapos tubig. sabi mo nga noon egg whites are tipid proteins.

theveed · PBFB Admin

salmonella hehe... not my style of gamble since I'm quite sensitive to gastro problems...

I checked around and found out that tuna and egg whites can be substitutes... I'll just eat 4-6 egg whites (boiled or microwaved) and gulp down tuna POW shake instead...

Sounds gross, I know, but you'll get used to it hehe, that has been my breakfast the past 2 months, 1 cup oats, 2 cups skim milk, 1 can tuna, blender, gulp it down.

billyboy · Senior Member

quote:
Originally posted by: theveed
"salmonella hehe... not my style of gamble since I'm quite sensitive to gastro problems...

I checked around and found out that tuna and egg whites can be substitutes... I'll just eat 4-6 egg whites (boiled or microwaved) and gulp down tuna POW shake instead...

Sounds gross, I know, but you'll get used to it hehe, that has been my breakfast the past 2 months, 1 cup oats, 2 cups skim milk, 1 can tuna, blender, gulp it down."

Sounds yummy!!Arnold(the Oak) has this formula for his protein shake(there were no whey powder before then):2 glasses of milk,1/2 cup of nonfat milk solids,1 egg and 1/2 cup ice cream mixed in a blender.Requirement for him was 300 grams of protein per day in a 5000 per day caloric intake.

bigppecs · Member

The "rule" for a postworkout meal is about 0.2x bodyweight(pounds) of protein mixed with 0.4x bodyweight of Carbs, preferably simple sugars (si Jay Cutler nga nag recommend nuon ng 8-12oz Coke mixed with his whey protein) para mas madali ma absorb.

theveed · PBFB Admin

I follow the Window of Opportunity article posted in this board (from ABCBodybuilding) but since wala akong supps right now (not even whey), I had to come up with something else... Glad that I love to eat eggs hehe, otherwise yari ako.

kingkaboodles · Senior Member

quote:
Originally posted by: theveed
"I follow the Window of Opportunity article posted in this board (from ABCBodybuilding) but since wala akong supps right now (not even whey), I had to come up with something else... Glad that I love to eat eggs hehe, otherwise yari ako."

totally ala kang supp? kahit multi?

di ka nanghihinayang pag tinatapon yung yolk? ako ksi minsan parang nakukonsensya.

theveed · PBFB Admin

Well, I dont count multivitamins as supplements kasi andun na yun last year pa hehe Vit C lang tinatake ko. But if that runs out, fruits will suffice.

Re the yolk, di naman, I mean mura lang itlog... Yung isang egg yolk kinakain ng baby ko, some of the other yolk naman ginagamit sa other dishes.

bigppecs · Member

The Rule of Thumb for gaining mass is CALORIE SURPLUS. And the best way to do that w/o adding too much FAT is to

1. eat seven (7) meals a day (although 6 will suffice...). That way, your metabolism is always up for the entire day, and your body has a constant supply of nutrients. The most important meals are: breakfast, pre-workout, post-workout, and before bedtime.

2. Keep protein intake to at least 1 gram per pound bodyweight up to 1.5 grams per pound BW

3. Dump the Low-Carb diet! After all, u wanna gain mass, don't u? So CARB UP! you can go as high as 2 - 3 grams of carbs per pound BW. But in my experience, cycling my carb intake works best for me. Meaning, I go 2 grams per pound BW for 3 days (Mon to Wed), drop it to 1 gram for 2 days (Thu & Fri), then bump it up to 3 grams per pound BW for the next 2 days (Sat & Sun), while I keep my protein in the 1 - 1.5 range (I usually bump my protein to 1.5 during Thu & Fri when I have only 1 gram per pound BW of Carbs). So what kind of carbs? There are different criteria (like Low-Glycemic carbs...) but I wanna make it simple for everybody: As long as it's not "sugary" (like sweets, regular softdrinks, fruit juices, candies, cakes, chocolates...u know what I mean...) eat it! Rice? EAT IT! Kamote? EAT IT! Wheat bread is also a great source of carbs. Now, I do have an exception to that rule. You can have fruit juices (or softdrinks, but I dont recommend it) and maybe a donut on your POST-WORKOUT meal. At other times, NO! FRUITS? They're ok post-workout and part of breakfast.

(TIP: 1 cup rice = 50 grams carbs)

4. How about FATS? You can't eliminate them in your DAILY food cos it's just impossible, PERIOD! But u can minimize it. Minimize fried foods, fastfood burgers and fries, margarines and butter, oily foods, chicken skin and pork fats. I said "minimize" cos it's ok to eat them once in a while (esp during the weekend...), because research show that dietary fats elevate TESTOSTERONE in the body, and that's the hormone that we all want isnt it??? but remember:MINIMIZE!

Try this one out, and if your still not gaining, bump your protein to 1.5 and your carbs to 3.5 or 4grams per pound BW. If you feel your gaining too much fat, decrease your carb and fat, not your protein. It's all trial and error. have fun!

-- Edited by bigppecs at 23:28, 2005-02-16

bigppecs · Member

BTW, before carbing up, please consult with your doctor if you have a history of diabetes.

van_wilder · Senior Member

ganito gawin mo - 2 cups of skim milk + oats + enervon HP/sustagen... although may halong fats 35g+ na yan ng protein... im not sure if kumpleto nga lang yun amino acids...

bigppecs · Member

quote:
Originally posted by: van_wilder
"ganito gawin mo - 2 cups of skim milk + oats + enervon HP/sustagen... although may halong fats 35g+ na yan ng protein... im not sure if kumpleto nga lang yun amino acids..."

that sounds good for a "meal replacement", pero if were talking about a "post-workout meal", dapat may halong "fast-acting, high glycemic carbs". The reason for that is after an intense workout, your muscles depeleted of it's glycogen stores, so merong tendency na mag breakdown ang muscle fibers. Therefore, dapat ma-replenish kaagad ang glycogen stores. To make that happen, u would need a carb source that will cause a rapid rise in your insulin levels post-workout because high insulin levels will cause a rapid delivery of nutrients into ur muscles, kaya dapat high glycemic carbs ang gamitin. Also, when u combine your protein with high glycemic carbs post-workout, mas mabilis din ang pag deliver ng aminos to the muscles because of the high insulin levels that follow. So what is an example of high glycemic carb?Carbs high in simple sugars, like Orange juice or grape juice would be good. honey is also a great source. ( I remember in an article in FLEX that Jay Cutler used to add 12oz reg coke in his whey protein kasi it's a fast-glycemic carb). Oats are good, but not for post-workout because they are slow carbs with low/medium glycemic index. They're good for breakfast and at other times of the day. And make sure your post-workout drink contains at least 0.4grams per pound BW of simple carbs and 0.2grams per pound BW of protein. (e.g. if u weigh 150 lbs, it should have 60grams simple carbs and 30grams protein.) Try this one out for 12 weeks straight and Im sure you'll start seeing gains. I did.

kingkaboodles · Senior Member

subukan mo nga plang mag peanut butter sandwich pag merienda.