staying lean year round?

[pblade]

What sort of tweaks are needed for bulking cycles to stay lean year round? I plan on cutting next year after i've gained more mass. I just completed a cycle currently but had a very clean bulk, avoided a lot of dirty foods. I've lost bodyfat as well as gaining lbm and I feel as if the more bodyfat I will lose the healthier I will feel. So in general how do most of you guys tend to maintain a lean body year round including for bulking?

also any links to great tutorials I can read to improve my diet knowledge?

[GYMBRAT]

Diet ;)

[pblade]

Diet ;)

aha i'm positive it is man, of course! what are your experiences tho as tips i can use or links i can be sent towards to study

[natenator]

there is nothing to study.

Once you get to the desired bf level you basically have to maintain the diet and training that got you there. Any increase in calories and your going to put on some weight and any decrease in training level and you'll put on weight.

The degree to which that happens is subject to how many calories in excess that you consume or how much you reduce your training activities.

[Talo]

Continue doing what your doing.

[Sean Summers]

What he said.
SS

[GYMBRAT]

there is nothing to study.

Once you get to the desired bf level you basically have to maintain the diet and training that got you there. Any increase in calories and your going to put on some weight and any decrease in training level and you'll put on weight.

The degree to which that happens is subject to how many calories in excess that you consume or how much you reduce your training activities.

thanks Nate :)

[JonnyO]

Its hard to stay nice and lean when trying to bulk or clean bulk whatever you want to call it. The first couple of months is pretty easy then eventually you will start to add bodyfat if you want to keep making progress, just the way it is.

[pblade]

I appreciate it guys, I've always wanted to start keeping track of my calories; I suppose it'll help in a situation trying to stay lean year round. Do you guys ever keep track of your calories or find it too much stress?

[ironwill]

Its hard to stay nice and lean when trying to bulk or clean bulk whatever you want to call it. The first couple of months is pretty easy then eventually you will start to add bodyfat if you want to keep making progress, just the way it is.

Agreed with this....Man i thought something was wrong post contest, i had a hard time gaining a bit of fat,now its much easier...lol....to easy sometimes...

[btufts]

Agreed with this....Man i thought something was wrong post contest, i had a hard time gaining a bit of fat,now its much easier...lol....to easy sometimes...

By far my favourite time of the year lol I found it so hard to put on bf and I kept gaining mass but now it's starting to hit me after gaining 25 pounds. Time to be a little more strict with diet. Kept my cardio up though but now my back hurts to stand too long and I can only walk about a half hour without getting shin splints lol... Diet time.

As for counting calories nah, too much headache. If your going that route, buy a food scale and measure your meat out. Add carbs SLOWLY (made that mistake) keep your veggies up, oats, sweet potatoe, keep it clean for now... Don't forget to add in your efa's throughout the day (omega-3). Add in starchier carbs when you plateaue or like Nate says decrease exercise. Just really focus on making slow gains or you'll end up looking like the Michelin man and it's really unhealthy to gain weight too quick.

[gingerbreadman]

I appreciate it guys, I've always wanted to start keeping track of my calories; I suppose it'll help in a situation trying to stay lean year round. Do you guys ever keep track of your calories or find it too much stress?

I've counted calories and overall nutritional intake every day for the last 17 months nutritiondata.com then track my weight waist & bodyfat changes with measuring tape calculator & digital calipers in excel spreadsheet to monitor my bmr.

but i'm an accountant & Phd wannabe

went from 23% bf to 4.1% & did my 1st contest doing this

[bigtavi8]

I also prefer to stay fairly lean year round. I do bulk and cut but my bulks are always strictly watched so as i dont gain to much fat in the wrong areas but bad food choices. I know in a sense its counter productive in BB to not get as big as you can but i find the quality of muscle, the pump, the energy, and my motivation stays up as well as i can feel the gains and notice what works and what doesnt when i stay lean..

That being sed i dont count carbs and do low carb offseason. I eat a large amount (4k cals) of clean clean food just like precontest (slightly diff carb sources more white rice, pasta, etc) and limit cheat meals and shit to once a week at most. No matter what season fast food and cheat food have no place in a BB lifes. They can not help so why bother putting that awful sludge into your body. To feel good for 10 mins? Have a pound of ground beef and say your not feeling good and stuffed.

[juced_porkchop]

after trimmign up in spring i stay lean for about 6 months then i bulk the other 6 months keeping fat gain to min.

I just keep up on my Lipotropic Protein from LG year round, keps hunger and sugar cravings to a min and keeps my protein intake high.
good stuff.

[ubcpower]

I think two key things are:
1.Continue to incorporate some type of cardio.
2. Dont let offseason be an excuse for frequent monster binge days/meals

[gregdoucette]

Im finding it extra ordinarily easy to stay lean this offseason. My cravings for food are way down and Its my leasnest off season ever. My cardio is very low maybe an hour a week. I eat clean 95% of the time. I eat at least 5 scoops of PVL a day and I eat alot of fruit vegetables and protein and avoid eating too many processed carbs. I think staying lean offseason is key to getting extra shredded and holding onto ur muscle come contest time. Cant wait to see what happens at my next show.

[Delt King]

Im finding it extra ordinarily easy to stay lean this offseason. My cravings for food are way down and Its my leasnest off season ever. My cardio is very low maybe an hour a week. I eat clean 95% of the time. I eat at least 5 scoops of PVL a day and I eat alot of fruit vegetables and protein and avoid eating too many processed carbs. I think staying lean offseason is key to getting extra shredded and holding onto ur muscle come contest time. Cant wait to see what happens at my next show.

hmmm doing Nationals this year Greg?

[natenator]

hmmm doing Nationals this year Greg?
scared?

lol

[Delt King]

scared?

lol

Well to be honest a little as i'm moving up into his class but i intend on bringing my best so i guess it doesn't matter who shows up.

[natenator]

Well to be honest a little as i'm moving up into his class but i intend on bringing my best so i guess it doesn't matter who shows up.
love that attitude and wish EVERYONE had that view point.

It does not matter who shows up. Do your best and leave no stone unturned and let the chips fall where they may.

I never understand why people get caught up with who is showing up and who is not. Will it make a person work harder if they know so and so is showing up? If someone even hesitates on answering it with a "no" then they don't belong up there because you should try to bring your very best regardless of who shows up.

[steve_d]

Well to be honest a little as i'm moving up into his class but i intend on bringing my best so i guess it doesn't matter who shows up.

I wouldn't be surprised if Greg jumps into the next class up as well!

[steve_d]

I eat at least 5 scoops of PVL a day and I eat alot of fruit vegetables and protein and avoid eating too many processed carbs.

I bet if you really posted what you ate, alot of people would disagree! Weren't you just telling me about all the blizzards and junk you were eating just the other week!

Ange and I are both have a plan to stay leaner year round this time - but lately these night time commercials are beginning to make us think we'll be fat within a week after june 20. Speaking of which, fathers day and my Birthday are the same day this year - the day after the show...This could be a messy combination for staying lean after the show!

[gregdoucette]

Well it was by 1 get one free blizzard week and I ate a few that week but really other then that I ate great.

Here is what I ate today so far
Meal 1 7:30 2.5 scopps whey maxx protein 8 strawberries and a banana sandwich with peanut butter
Meal 2 10:30 2 cups cooked rice, 2 cups veggies 200 grams chicken breast, 4 slices fat free cheese slices
Meal 3 12:00 3 apples
Meal 4 3:00 Same as meal 2 exactly
Trained from 4- 5:30
Meal 5 6:00 2.5 scoops whey maxx protein 6 strawberries, 1/2 banana, extendavol, BCAA
Meal 6 comming up soon 200 grams of chicken 1 cup of rice and 1 cup of veggies 3 cheese slice
ant at 10 1 bag of popcorn and 150 grams of chicken and 1 cheese slice


This is pretty close to what I eat every day except potatoes instead of rice some days. probably 5 times a month ill eat a bit of icecream and twice a month some nachoes. I am never hungry and have not gained an ounce of fat in months.


Not planning to compete this year. planning alot of contests next year. June 12 is powerlifting.

[steve_d]

you're right - thats quite clean, and at the same time not over-doing on the calories. I'll probably be eating somethins similar to that after the initial couple days of nonsense.

I might eat alot of salads as well. starting to get to the point in my diet where even mega salads are a "cheat" because of all the dressing that can go into it.

[gregdoucette]

Dressing is still needed its the only fat ur getting. I added PVL's liquid CLA onm my salads as well while dieting. Were not eating nuts and peanut butter like so many others so don't lay off on the dressing.

[steve_d]

Dressing is still needed its the only fat ur getting. I added PVL's liquid CLA onm my salads as well while dieting. Were not eating nuts and peanut butter like so many others so don't lay off on the dressing.

...except I eat tuns of omega 3 eggs, almonds, and olive oil every day...

I wouldn't consider ranch dressing a healthy fat, but it is what keeps me sane.

[fathead]

Well it was by 1 get one free blizzard week and I ate a few that week but really other then that I ate great.

Here is what I ate today so far
Meal 1 7:30 2.5 scopps whey maxx protein 8 strawberries and a banana sandwich with peanut butter
Meal 2 10:30 2 cups cooked rice, 2 cups veggies 200 grams chicken breast, 4 slices fat free cheese slices
Meal 3 12:00 3 apples
Meal 4 3:00 Same as meal 2 exactly
Trained from 4- 5:30
Meal 5 6:00 2.5 scoops whey maxx protein 6 strawberries, 1/2 banana, extendavol, BCAA
Meal 6 comming up soon 200 grams of chicken 1 cup of rice and 1 cup of veggies 3 cheese slice
ant at 10 1 bag of popcorn and 150 grams of chicken and 1 cheese slice


This is pretty close to what I eat every day except potatoes instead of rice some days. probably 5 times a month ill eat a bit of icecream and twice a month some nachoes. I am never hungry and have not gained an ounce of fat in months.


Not planning to compete this year. planning alot of contests next year. June 12 is powerlifting.

can i ask what you are doing with this cheese? melting it on the chicken? seems weird. thx

[steve_d]

mmmmm, fat free cheese melted on rice. for my first show, that was practically my diet the whole way through.

I don't think its weird, but maybe its just a doucette thing.

[fathead]

mmmmm, fat free cheese melted on rice. for my first show, that was practically my diet the whole way through.

I don't think its weird, but maybe its just a doucette thing.

are these the fat free kraft singles type? what brand/where are you getting yours? i remember being really fired up when i found some a couple years back only to find the fake cheese didnt melt very well and went all seperated and watery!

[gregdoucette]

Olive oil whats up with that. I like kraft the best yes. I melt it on everythign. before bed ill often jsut wrap a few slices around some chicken.

[steve_d]

most of the olive oil I have now is just from the pam spray for my eggs. I used to put it in salads - or even mix a little in with tuna, not as much now. its good stuff. I was also eating a lot of salmon. the biggest change from my diet this time aroud was to include more fats. It only makes sense.