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  1. #1
    RX MEMBER Bona fide's Avatar
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    Default Bulking up for the "carb sensitive" natural bodybuilder

    Hey guys school and work have finally got to a more manageable level for me..and I am ready to get back to lifting hard and heavy and making some great gains in the gym.

    My current diet is as follows

    typical day

    Meal 1: 1/14 cup egg whites, 1 banana, 1 pack weight control oatmeal, 27 almonds, 1 1/2 cup silk milk w/ coffee
    Meal 2: 7.5 oz chicken, 1 can no salt green beans, 1 med orange, 27 almonds
    Meal 3: Same as meal 2 with either a medium orange or apple
    Meal 4: (Post workout) 2 Scoop whey, 1 pack oatmeal, 27 almonds
    Meal 5: 2 Scoop whey, 1 can green beans

    First thing I realized when I was breaking down my diet is how much of it is from fat...I am sure that its WAAYYY to many almonds and that I need to change my fat sources. Also I would like to switch up and add in some different foods that my help me to add some lean muscle.

    I am pretty carb sensitive according to when I used to work with some trainers in the past growing up..however currently I am stuck around 190lbs. I am pretty lean and can see upper and some lower abs and have a definition pretty good all around..but I still have that stubborn fat around my lower back that is hard as hell to get rid of.

    I have a couple diets on here suggested to me way back...but wanted to update and see what some of you carb sensitive folks do to gain lean body mass???

    Thanks

    BF

  2. #2
    RX MEMBER Bona fide's Avatar
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    Default

    BTW ..found out a few weeks ago my testosterone levels are very low so any natty suggestions to raise my levels..i.e. more red meat, broccoli, whatever..would be appreciated.

  3. #3
    RX MEMBER Bona fide's Avatar
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    I think I am going to try something like this

    Meal 1: Turkey bacon, egg whites, 4 slices Ezekiel, coconut oil
    Meal 2: Chicken, green beans, almonds
    Meal 3 Lean red meat, broccoli, EVOO
    Meal 4: Shake, Oatmeal, 1 half banana, almonds
    Meal 5: tuna with EVOO, green beens

    Supps: Pre-workout, Fish Oil, Multi
    + more water and some morning cardio
    -add an extra lean mean w/o carbs if necessary

    Hopefully the added calories from the Lean meat and extra carbs will help and also give me a little extra test boost

    What do you guys think?...better approach here?

  4. #4
    RX MEMBER matt1005's Avatar
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    Quote Originally Posted by Bona fide View Post
    I think I am going to try something like this

    Meal 1: Turkey bacon, egg whites, 4 slices Ezekiel, coconut oil
    Meal 2: Chicken, green beans, almonds
    Meal 3 Lean red meat, broccoli, EVOO
    Meal 4: Shake, Oatmeal, 1 half banana, almonds
    Meal 5: tuna with EVOO, green beens

    Supps: Pre-workout, Fish Oil, Multi
    + more water and some morning cardio
    -add an extra lean mean w/o carbs if necessary

    Hopefully the added calories from the Lean meat and extra carbs will help and also give me a little extra test boost

    What do you guys think?...better approach here?
    I like the idea of basically a keto diet and then gradually add some carbs in there. I think what you got looks good, but we can always refine things as you go.

    www.ChampionPhysiques.com
    Youtube EZBODYBUILDING

  5. #5
    RX MEMBER Bona fide's Avatar
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    Here is the plan..trying to add some calories. I want to add some size!..Heavy and intense..squats, deads, incline..etc.

    6:00AM
    Meal 1: Turkey bacon, egg whites, 4 slices Ezekiel, coconut oil

    12:00PM
    Meal 2: Chicken, green beans, almonds

    3:00PM
    Snack: Atkins Bar

    6:00PM
    Meal 3 Lean red meat, broccoli, EVOO

    8:30PM
    (PWO) Meal 4: Shake, Oatmeal, 1 half banana, almonds

    10:30PM
    Meal 5: tuna with EVOO, green beens

  6. #6
    RX MEMBER Bona fide's Avatar
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    Here is my starting point..
    Attached Images Attached Images

  7. #7
    OLYMPIAN data4's Avatar
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    I am in the same boat as you. I slowly add in carbs but my main calorie increases come from fat and some protein as thats the only way i dont get puffy and fat.
    A Passionate and Dynamic Approach to Physique Enhancement
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  8. #8
    RX MEMBER floridairon's Avatar
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    Try adding in some BCAA post workout and first thing in the am.

    I follow a diet pretty close to that and little things like BCAAs and couple cups fat free cottage cheese before bed. Just be consistent!!! Keep it up bro, good luck

  9. #9
    RX MEMBER matt1005's Avatar
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    Quote Originally Posted by data4 View Post
    I am in the same boat as you. I slowly add in carbs but my main calorie increases come from fat and some protein as thats the only way i dont get puffy and fat.
    I totally agree. The one thing I have learned over the past 5 years or so is that fats are so overlooked and people shouldn't shy away from them as much as they think. Great for controlling weight loss and also "bulking"

    www.ChampionPhysiques.com

  10. #10
    RX MEMBER Bona fide's Avatar
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    Thanks for the tips

  11. #11
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by matt1005 View Post
    I totally agree. The one thing I have learned over the past 5 years or so is that fats are so overlooked and people shouldn't shy away from them as much as they think. Great for controlling weight loss and also "bulking"

    www.ChampionPhysiques.com
    Fats have done great things for my physique as a natural athlete. They are certainly overlooked alot
    A Passionate and Dynamic Approach to Physique Enhancement
    Strength and Nutrition/Contest Prep Coach
    -serious inquiries: [email protected]

  12. #12
    Team Provo, Chem Moderator Provo82's Avatar
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    my body can tolerate carbs to some degree but i seem to bulk best on a moderate carb high fat high protein diet. Right now im at like 3950 cals 360 pro/270 carb/165 f seems to work well for me

  13. #13
    NOVICE chrisotpherm's Avatar
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    Quote Originally Posted by matt1005 View Post
    I totally agree. The one thing I have learned over the past 5 years or so is that fats are so overlooked and people shouldn't shy away from them as much as they think. Great for controlling weight loss and also "bulking"

    www.ChampionPhysiques.com
    Great information Matt. I too have overlooked this many times.

  14. #14
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by Provo82 View Post
    my body can tolerate carbs to some degree but i seem to bulk best on a moderate carb high fat high protein diet. Right now im at like 3950 cals 360 pro/270 carb/165 f seems to work well for me
    We are similar is this respect. I think in my last offseason I was around 280/220/170 so I am higher in the fat percentages but the concept is similar.
    A Passionate and Dynamic Approach to Physique Enhancement
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    -serious inquiries: [email protected]

  15. #15
    Team Provo, Chem Moderator Provo82's Avatar
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    Quote Originally Posted by data4 View Post
    We are similar is this respect. I think in my last offseason I was around 280/220/170 so I am higher in the fat percentages but the concept is similar.
    yess agreed. i was also listening to your interview what you said about staying lean in the offseason then metabo shutting down when going into a deficit sounds somewhat similiar to what my body did.

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