Hey EME Post you bulking diet please.

Actual Size · 06-08-2005, 11:35 PM

Hey EME I was just wandering what is you Bulking diet

could you post it or link me to it.

**EME** · 06-08-2005, 11:45 PM

Hey Actual Size,

No problem.

I've been cutting for pretty much all of this year, but here is the diet I used to gain 36 pounds in the off season last fall:

http://michaelandkendra.com/Michael/..._diet_2004.htm

Let me know if you have any questions!

- EME

Actual Size · 06-08-2005, 11:53 PM

Frist of all was that skippy PB?

**EME** · 06-08-2005, 11:58 PM

Yes, Skippy - Peter Pan - Whatever. Regular Peanut Butter.

The whole purpose of the peanut butter is the good fat and protein.
You don't have to buy special peanut butter to get those benefits.
Whichever brand you prefer will work just fine.

- EME

Actual Size · 06-09-2005, 12:00 AM

OKay whats Long Grain Rice?

**EME** · 06-09-2005, 12:13 AM

Long grain rice is common type of rice that has a lower Glycemic Index and Load than White Rice, or some other Short Grain types of rice.

Just look on the package - It will say Long Grain if it is. It's not difficult at all to find.

Also, don't buy "Instant" rice. The process used to make instant rice, "instant" raises the GI and defeats the purpose of buying Long Grain rice in the first place.

- EME

Quote:

Originally Posted by Actual Size

OKay whats Long Grain Rice?

Actual Size · 06-09-2005, 12:16 AM

OKay cool your alot like me you love your whey and chicken same here! One more question how did you gain all that muscle if your a vet now??

**MurphMan** · 06-09-2005, 12:27 AM

EME bro....you don't eat any vegetables or fruit?!!

**EME** · 06-09-2005, 01:55 AM

Well Murph, last time I checked,

Apples were a fruit and rice is, of course, a grain.

In addition to the meal plan posted I ate a steak and baked potato every Friday night, and steak or chicken with a salad on Saturday nights.

- EME

Quote:

Originally Posted by MurphMan

EME bro....you don't eat any vegetables or fruit?!!

**EME** · 06-09-2005, 01:58 AM

Hey Actual Size,

Veteran or not, it's still about calories in vs. calories out.

The 36 lb gain was from my previous "cut" weight. I am always in a cycle of either clean bulking or cutting.

My yearly net gain in lean muscle has been about 10-12 pounds per year for the past 2 years.

- EME

Quote:

Originally Posted by Actual Size

OKay cool your alot like me you love your whey and chicken same here! One more question how did you gain all that muscle if your a vet now??

**MurphMan** · 06-09-2005, 02:33 AM

Quote:

Originally Posted by EME

Well Murph, last time I checked,
Apples were a fruit and rice was a vegetable.

In addition to the meal plan posted I ate a steak and baked potato every Friday night, and steak or chicken with a salad on Saturday nights.

- EME

Rice is a grain.

And 1 apple/day 'aint all that much! LOL! Don't you eat any green vegetables? You need to get vitamins and nutrients.....I'm just surprised, with you being a pro bb'er and all.

**EME** · 06-09-2005, 03:11 AM

Yes, of course rice is a grain. I was in a hurry when I typed that. haha

Busy day today.

However, Long grain, enriched rice provides many of the benefits of vegetables including fiber, and vitamins and nutrients.

In addition, the 72oz of milk and the Whey protein provide large amounts of essential vitamins, amino acids, calcium, and other important vitamins and minerals.

To top it off, I supplement daily with multi-vitamin, mineral, and anti-oxident supplements to ensure I am meeting my nutrititional needs.

I certainly have nothing against fruits and vegetables, and I often add bananas into my bulking diet for variety. I also enjoy salads and vegetables like green beans and brocolli

But I assure you that even as it's posted, I get plenty of the vitamins, minerals, and other nutrients necessary for health and growth.

I focus on my macronutrient ratios, ensuring that I get plenty of quality protein and complex carbs and I supplement to be sure that I get any nutrients that I may be missing from my regular food. I also supplement with flax daily which I need to add to the total fat content on that sheet.

Here is the vitamin and mineral content of my daily supplementation when bulking, not counting what is derived from the foods I eat:

Vitamin A: 10,000 IU 200%
-(100% as Natural Beta Carotene)
Vitamin C: 350 mg 580%
-(from Calcium Ascorbate)
Vitamin D: 400 IU 100%
-(as Ergocalociferol)
Vitamin E: 200 IU 670%
-(from d-alpha Tocopheryl Succinate)
Vitamin K: 50 mg 60%
-(as Phytonadione)
Thiamine: 25 mg 1670%
-(Vit. B-1) (from Thiamine HCI)
Riboflavin: 25 mg 1470%
-(Vitamin B-2)
Niacin: 50 mg 250%
-(Vitamin B-3)
-(from Niacinamide and Inositol Hexaniothinate)
Vitamin B-6: 25 mg 1250%
-(from Pynidoxine HCI and Pyridoxal-5
-Phosphate (P-5-P))
Folate: 800 mcg 200%
-(as Folic Acid)
Vitamin B-12: 250 mg 4170%
-(as Methylobalamin)
Biotin: 300 mcg 100%
Pantothenic Acid: 100 mg 1000%
-(Vitamin B-5) (from Calcium d-Pantothenate)
Calcium: 350 mg 35%
-(from Calcium Carbonate, Coral Calcium
-and Calcium Ascorbate)
Iodine: 225 mcg 150%
-(from Kelp)
Magnesium: 100 mg 25%
-(from Magnesium Oxide, Magnesium Citrate
-and ZMA®)
Zinc: 30 mg 200%
-(from ZinMax® (Zinc Picolinate) and ZMA®)
Selenium: 200 mcg 290%
-(from L-Selenomethionine)
Copper: 500 mcg 25%
-(from Copper AAC*)
Manganese: 3 mg 150%
-(from Manganese AAC*)
Chromium: 200 mcg 170%
-(from Chromium Chelavite®)
Molybedunum: 50 mcg 70%
-(from Molybdenum AAC*)
Potassium: 50 mg 1%
-(from Potassium Chloride)
Coral Calcium: 165 mg
Saw Palmetto Extract: 160 mg
-(Berries) (Serenoa repens(min. 45% Fatty Acids))
Panax Ginseng Extract: 100 mg
-(Roots) (min. 5% Ginsenosides)
ZMA®: 55 mg
Alpha Lipoic Acid: 50 mg
Choline: 50 mg
-(from Choline Bitartrate)
Royal Jelly: 50 mg
Kelp: 45 mg
-(Laminaria digitata) (Whole Plant)
Ginkgo Biloba Extract: 30 mg
-(Leaf) (min. 24% Ginkgoflavonglycerides)
Nettle Extract: 25 mg
-(Root) (Urtica dioica (min. 30 ppm Socopoletin))
Grape Seed Extract: 25 mg
-(Vitis vinifera) (min. 90% Total Polyphenols)
Inositol: 25 mg
-(from Inositol Granules and Inositol Nicotinate)
Bromelain (2400 GDU): 25 mg
Lipase (60,000 FCC): 12.5 mg
Papain (2,000 USP): 12.5 mg
Pepsin (1:10:000): 12.5 mg
Amylase (5000 FCC): 5 mg
CoQ10: 5 mg
-(as Ubidecarenone)
Lycopene: 1 mg
-(from LYC-O-MATO®)
Boron: 1 mg
-(from Boron AAC*)
Lutein: 500 mcg
-(from FloraGLO®)
Vanadium: 100 mcg
-(from Vanadium AAC*)

- EME

Quote:

Originally Posted by MurphMan

Rice is a grain.

And 1 apple/day 'aint all that much! LOL! Don't you eat any green vegetables? You need to get vitamins and nutrients.....I'm just surprised, with you being a pro bb'er and all.

**MurphMan** · 06-09-2005, 04:47 AM

Cool, I wasn't trying to call you out!

That's a long list of nutrients!!

Actual Size · 06-09-2005, 11:23 AM

Quote:

Originally Posted by MurphMan

Cool, I wasn't trying to call you out!

That's a long list of nutrients!!

LOL! Yes it is.

**ravadongon** · 06-09-2005, 12:26 PM

Quote:

Originally Posted by EME

Yes, Skippy - Peter Pan - Whatever. Regular Peanut Butter.

The whole purpose of the peanut butter is the good fat and protein.
You don't have to buy special peanut butter to get those benefits.
Whichever brand you prefer will work just fine.

- EME

but what about the hydrogenated oils...

**EME** · 06-09-2005, 01:22 PM

By U.S. FDA definition, peanut butter is a trans-fat free food.

Most commercial peanut butters contain small amounts (typically less than 2%) of a partially hydrogenated fat, which prevents oil separation by helping the peanut butter "set up" a fat structure. This partially hydrogenated fat is almost totally saturated and contains only an insignificant trace amount of trans fats.

Total amount of saturated fat in a tablespoon of most commericial peanut butters is about 1.75 grams, with about 7 grams of fat coming from unsaturated healthy fat from peanuts.

If you were eating buckets of peanut butter per day, hydrogenated oils might be a concern. But when you are only taking in a few tablespoons, it is really pretty insignificant.

- EME

Quote:

Originally Posted by ravadongon

but what about the hydrogenated oils...

**johnsbod** · 06-09-2005, 01:24 PM

Quote:

Originally Posted by ravadongon

but what about the hydrogenated oils...

I agree. Natural PB is the only way to go IMO. Other peanut butters replace some of the good ingredients with hydrogenated oils, sugar, and other unhealthy stuff and it really isn't good for you.

**EME** · 06-09-2005, 02:01 PM

In theory this is true, and there is certainly nothing wrong with eating Natural Peanut butter.

However, some people are a little misled about the actual significance of the difference between natty PB and regular PB.

( Not saying that you guys are misled - John and Rav - just that many people have never really looked at the actual numbers and just assume Natty is sooooo much better )

On average there is only .5 grams less saturated fat in

06-08-2005, 11:35 PM	#1
Actual Size IronMass Donator Join Date: Apr 2005 Location: North West Indiana Posts: 203 Recipes: 0 Rep Power: 6	Hey EME Post you bulking diet please. Hey EME I was just wandering what is you Bulking diet could you post it or link me to it. __________________ Everyone who lives and believes in Me shall never die. Do you believe this? John 11:26 God Loves You, but do you Love HIM???????

06-08-2005, 11:45 PM	#2
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Hey Actual Size, No problem. I've been cutting for pretty much all of this year, but here is the diet I used to gain 36 pounds in the off season last fall: http://michaelandkendra.com/Michael/..._diet_2004.htm Let me know if you have any questions! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

06-08-2005, 11:53 PM	#3
Actual Size IronMass Donator Join Date: Apr 2005 Location: North West Indiana Posts: 203 Recipes: 0 Rep Power: 6	Frist of all was that skippy PB? __________________ Everyone who lives and believes in Me shall never die. Do you believe this? John 11:26 God Loves You, but do you Love HIM???????

06-08-2005, 11:58 PM	#4
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Yes, Skippy - Peter Pan - Whatever. Regular Peanut Butter. The whole purpose of the peanut butter is the good fat and protein. You don't have to buy special peanut butter to get those benefits. Whichever brand you prefer will work just fine. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

06-09-2005, 12:00 AM	#5
Actual Size IronMass Donator Join Date: Apr 2005 Location: North West Indiana Posts: 203 Recipes: 0 Rep Power: 6	OKay whats Long Grain Rice? __________________ Everyone who lives and believes in Me shall never die. Do you believe this? John 11:26 God Loves You, but do you Love HIM???????

06-09-2005, 12:16 AM	#7
Actual Size IronMass Donator Join Date: Apr 2005 Location: North West Indiana Posts: 203 Recipes: 0 Rep Power: 6	OKay cool your alot like me you love your whey and chicken same here! One more question how did you gain all that muscle if your a vet now?? __________________ Everyone who lives and believes in Me shall never die. Do you believe this? John 11:26 God Loves You, but do you Love HIM???????

06-09-2005, 12:27 AM	#8
MurphMan Robomoderator Join Date: May 2005 Posts: 1,598 Recipes: 0 Rep Power: 26	EME bro....you don't eat any vegetables or fruit?!!

06-09-2005, 04:47 AM	#13
MurphMan Robomoderator Join Date: May 2005 Posts: 1,598 Recipes: 0 Rep Power: 26	Cool, I wasn't trying to call you out! That's a long list of nutrients!!