AaronM

Hi,
I plan on starting an X-Factor cycle in a couple of weeks. I want to make sure I have this diet down perfectly before I start. I eliminated fish, peanut butter, ect. I want to get the most out of this supplement, so please tell me if anything in this diet will conflict with X-factor in any way.

Goal: Mass Gain

Supplements:

X-Factor
CEE
Multi
BCAA
L-Arginine
L-Gluatamine
Vitamin C
Glyerol Monosterate

Diet: Bulking
Over the course of a day, I plan to eat:

5 cups of whole milk
6 scoops whey: 2 in the morning...2 Pre WO....2 Post WO
3 Chicken Breasts..yummy
1 cup oats
1 cup of Light and Fit Yogurt
1 cup of brown rice
1 cup of cottage cheese
1 serving of sugarfree chocolate pudding

This ends up being about 3,000 cals. The ratios are 44% protein(316g)/35% carbs(259g)/22% fats(69g). Should I add more protein? My baseline cals is about 2,200. Any ideas of things I should take out or add in? Any help will be greatly appreciated! That diet looks pretty plain, but it is only for 50 days...I can do it .

Training:

I plan on doing pyramids. Starting with a light weight and gradually moving up over 3-5 sets...ultimately ending with a set that I can only do 3-4 reps. I might add in rest pauses, ect...

Thanks again for reading my post! Any help would be great!

spaceclown

I would think the cals are low. Is 2200 cals including your activity added in? I added about 1000 cals over maintenance. Typically I would add 500 but at 1000 I was still gaining pretty lean. Eat red meats on XF and don't be scared to close to 30% from fat. I made better progress upping them. Also I know they are running tests which allows omega-3's so maybe you can have that PB anyway. What is your age/height/weight so a better assement can be given.

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Spaceclown

NoNameNecessary

I would add in some more calories and healthy fats. Olive and coconut oils are great options that are high in calories and contain good fats.

spaceclown

It really depends if the Omega 3's are ok. Olive oil would not be an option. When I ran it I used coconut oil but I was not fond of it.

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Spaceclown

AaronM

Thanks for the replied!

I am 18...5'11"...165ish @ 9%. I am an ectomeso...ahh need anything else?

I just need to gain mass. I hope to be around 170-175@10 by the end of the cycle. I can eat read meats...cool! New York strip is da bomb, lol. What types of red meats do you recommend? If I eat around 2,200 cals...I stay the same weight. So, 3,000 is an 800 calorie jump. I think it would be best to start at 800 and then move up until I start noticing fat gains...then back off a touch. Thanks again for the help!!! I appreciate it

spaceclown

I think your cals are still low. Check this out
http://www.bmi-calculator.net/bmr-calculator/
Your bmr is ~1873.25
I like the Harris Benedict Equation
http://www.bmi-calculator.net/bmr-ca...dict-equation/
1873.25 (BMR) x 1.55 = 2903.5 cals daily to stay your current weight.
General rule I use is to add 500 above your maintenance cals and that would be ~3400 cals.

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Spaceclown

AaronM

Hi,

Holy smokes! I've been eating 2700-3000 cal lately and have gained four pounds in a week. Maybe I am just filling up with water and such after a long cutting cycle, lol. I'm not going to start the X-factor for another two weeks...so, I'll continue eating 2700-3000 cal and see if this weight gain tapers off...If it does...then 3400 cal, here I come! I love to eat . I actually took my bf % and I gained 6lbs of lean body mass and 1 pound of fat over the course of 2-3 weeks at about 2500 cal, lol. It's gotta be water weight.

Thanks again for the help. More food is always a nice thing, lol....just not when I have to buy it now that I am in college . The real-world has set in .

AaronM

I think you are 100% correct! I just weighed myself and I've lost a little over a half pound since Monday and I've been eating 2700-3000 cals. I think this means I get to eat more :friday:!

spaceclown

Food is your friend when bulking

Here is a blurb from their site
"The effects of X-Factor™ can be hindered by the consumption of certain drugs or supplements. Minimize the intake of pain medications containing acetaminophen, ibuprofen, or aspirin, NSAIDs (Non-Steroidal Anti-Inflammatory Drugs), Flax and Fish oil supplements, and Conjugated Linoleic Acid (CLA) while taking X-Factor. Keep a balanced high-protein diet, limit oily fish to two meals per week, and avoid the unbalanced (very high) consumption of foods known to be high in omega 3 fatty acids while taking X-Factor. Remember to drink at least 64 ounces of water daily while taking X-Factor™."

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Spaceclown

stonecoldtruth

In other words, eat like you are a starving ethiopian who just found an IHOP!

SCT

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To my fellow MIP competitors :bringiton:

Frank_the_tank

The X-Factor diet protocool is really not 'finished' yet. They are still testing ARA's effects when combined with epha and dha. Until these trials are finished the jury is still out.

But from you've posted up, I would say more calories. Try and push it up to 3800-4100kcals a day. It'll make a huge difference. If you need help with the kcals then add olive oil to every meal.

spaceclown

I thought olive oil was out (until testing complete) because of the omega's. Coconut oil is what I used.

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Spaceclown

spaceclown

Just read a post on another board by a MN rep saying
"The peanut butter doesn't really make any difference either way. So go ahead and have some if you feel like it."
Theres some yummy cals for ya!

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Spaceclown

Frank_the_tank

I really just hope Bill publishes a definitive XFactor book soon.

AaronM

Thank you again for the help! I can't wait to get this stuff started! I will increase my calories to 3500 and then increase more as the cycle goes on. The more food, the better .

DJSTARER

loooks to me like you are missing carbs in your diet too. YOu have a ton of protein... lose some of it and add carbs. You'll find yourself more anabolic.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

AaronM

Thanks! I'll add in some sweet potatoes, woot!

AaronM

Hi,
I have another questions about X-Factor approved foods. Can I have Sweet Baby Ray's BBQ sauce?

Here are the ingredients:

-HFCS
-Distilled Vinegar
-Tomato Paste
-Modified Food Starch
-Brown Sugar
-Salt
-Smoke Flavor
-Pineapple Juice
-Sodium Benzoate
-Molasses
-Corn Syrup
-Garlic
-Tamarind

I am pretty sure this is 100% ok, but just wanted to make sure! The other seasoning I was going to use had cottenseed oil...so nope to that!

Thanks for all the help!

spaceclown

I think that would be fine. Don't get to anal about it. Just limit the omega and you'll be golden.

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Spaceclown

Phosphate bond

There really is no special diet that is proven to work better than any other diet.

Main thing to avoid is NSAIDs. You can have anything else you want in moderation.

P.S. We are testing X factor with fish oil over at BB.com right now so stay tuned to see how that works out.

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