[Karol Świerczewski]

Ok so go with an even split to start with

50g protien , 100g carbs , 30g fat at each meal

Have pre workout 2 hours before training

Just before starting training have 30g eaa and then during training sip 40g cyclic dextrin

Carbs from rice , potato , oats , cream of rice

Fats from salmon , beef , chicken thigh , olive oil , nuts , seeds , some dark choc

Usual protien sources

That’s it

Run it for 3 weeks , add 10g carbs to each meal

Super simple , you don’t need to ask but but but , literally just do it

Will do everything you recommend, thank you!!

[Karol Świerczewski]

Can we see some photos of your physique ? And 500kcal of junk is not a good idea. An off plan meal a week is ok. Buy junk everyday is not

i cant post photos :((

[Karol Świerczewski]

Your misunderstand , we don’t care what you eat , we need to calculate your current macros

So what EXACTLY do you put in your mouth daily ?

And then I can quickly add it all up and rejig

List times you eat too please

sorry

220 g protein

450 g carbs

150 g fats

i eat at

7:00 am

11:00 am

15:00 pm

19:00 pm

23:00 pm

around that times

[Karol Świerczewski]

List your exact current diet

220g of protein from

400g of turkey

50g of whey

75 from protein yogurts

is typical day

carbs

I eat around 450

150 before training

from rice and macaroni and LOTS of milk

fats

I usually use fats just to bump up calories so I will add 500ml of milk + 4 tbsp of peanut butter mix and that’s it i just chug it

I also eat NO vegetables and It really starts to get to me 100 lbs later

but I want to finally change it for a proper diet, and I’m willing to be consistent

so yeah my diet is dogshit currently and I need to change it to absolutely clean only

[Karol Świerczewski]

Hello mate
If you wanna bulk properly u def need to count all the macros.
You cannot do an optimal growth if you just count your proteins, that does not work this way.
Also; 500kcals from sexy junk food does NOT worth 500kcals from raw clean food.
Maybe same macros, maybe same kcals, but not the same effect on :
Assimilation
Digestion / Digestive Time
Micro nutrition
The junk food can be implemented into a growth : when and only when you are a bigbig boy already full full in food volume and faily kcals, just to put easily more food/kcals in with lower volume.
You are not yet in this configuration.
Ofc you can get a treat pre and post workout, but you need to count macros and choose clean foods to do things right.
Example : my last meal is on macros ; for weeks I have been doing whey and almond butter, then I did one evening ProteinFat no carb cheese and almond butter for the same ratios kcals / macro ; the morning after; I got very watery.
Digestion has been impacted.
Just an exemple to tell you that all the calories are not equal, all the macros are not equal – it can affect your digestion (which is the brain of the body as a bodybuilder), and not only that as i told you before. and so the aspect of your skin/can be wayyyyy different (thicker, inflammed, spots, water retention etc)

Hello

What macros would u suggest for me for a bulk and what foods would u suggest to make my everyday base?

[Karol Świerczewski]

Did you get t4 , t3 results too ?

no but i can get it if its needed to say what is happening

[Karol Świerczewski]

Protein is good but could bump up to 250g. I find anything over 90g fat a day and my digestion will become an issue. So then it’s a case of getting to your calorie goal with carbs. You may be more tolerant of fats but track digestion. If your aiming for 4k cals then you could do

250g P 1000kcal

500 C 2000kcal

111 F 1000kcal

If the above fat causes Digestive issues reduce and increase carbs to match cals.

Hi Ryan, thank you for the macros youve given me, ive used the recommends from others and it seems like the calculations you’ve made are exactly what i should be doing. Again, thank you! will do what u recommend

[Karol Świerczewski]

Hey hey

what is the current goal?
does 4000kcal cause you to maintain weight or gain/lose?
protein i would want set at 1.25g per lb of body weight as a minimum.
then its about setting the other macros up based on what you feel best on

Hi Peter

on 4000 kcal i gain about 0,5 kg per week, i will up the protein to 280 grams a day as you said. i dont really feel the difference on less/more carbs to fat ratio, whatever ratio i eat of carbs and fats in a day seems to not make much difference, however i always eat about 150 carbs before training and it makes a helluva difference, is there any more magic to diet? or would hitting my protein getting kcals in and managing carbs and fats to my liking is enough?

[Karol Świerczewski]

It’s very person dependant, however I would have your high carb meals around your training window to fuel your session and recovery.

Many prefer to start their day with a protein fat breakfast too, again this is personal preference dependent.

What does your current diet set up look like please?

Hi Phoebe

i don’t really know much about dieting so i just ate 4k of kcal and got 200 protein in. do you recommend some tactics to diet better? as in should I space my protein orrr would some foods work better?

I will do more carbs before workout!!

[Karol Świerczewski]

Do you feel better eating more carbs or more fats ?

Hi Jordan

definitely fats, carbs make me sleep !

[Karol Świerczewski]

Hi mate

I think you need to be going every other day, trining consecutive days on a full body split is not going to allow full enough recovery

If you have the equipment to allow it, I’d probably want a third rotation in an ideal world as well.

As for what is right and wrong, a lot of that will depend on your needs, and tailoring the set up to bias any imbalances (if you have any at this point)

Otherwise it will largely be a case of selecting movements you connect with well and can progress consistently.

Be mindful of your recovery, learn to take sets to the end, and lift with excellent tempo and execution

hi Rich

i do it eod, do you think i can add a movement for chest if its basically almost recovered the next day?

[Karol Świerczewski]

Louis

never did

I feel my chest excellently during pec deck though, do you think I could build it just using pec deck and dips?

[Karol Świerczewski]

Haider

3 months

[Karol Świerczewski]

Hi Marc

I’ve done correct form for 3 months, I’m doing fwb every other day and my nutrition is 100% sufficient because other muscles grow well

[Karol Świerczewski]

yes i do have them, do you think weighted dips can help though ?