Noodles and Beef

Two chicken breasts, two burger patties, fried egg, lettuce, tomato. Hurray cutting.

hairybearsbeardsbellies asks:
Good Afternoon, Since you are bulking up are you changing your way of eating?! If so what will that "Diet" be?! I want to bulk up and looking at different ideas. Thanks in advanced.

I explained my simple diet in my bulking post:

  • 5,000cal/day (+500cal every 10lbs gained)
  • 25% of my calories will come from carbs
  • 75% of my calories will come from protein and fat

I’m using the S Health app (for Android) to track my calories.  Its really good…much easier than the spreadsheet I used to painstakingly keep.

What I eat isn’t changing very much; I’m just eating more.

What do I eat?  Complex carbs like brown rice and quinoa, organic when it makes sense¹, sustainable seafood², and lots of protein shakes.

I do not eat fast food and avoid processed/prepared foods when possible.  Most of the food I eat I’ve made myself³.


  1. Just because something is natural or organic doesn’t make it better. This is the natural fallacy. Nobody complained about the seedless watermelon, but everyone is upset about genetically modified pest-resistant corn. Some vegetables don’t require the use of pesticide and so the “organic” label is added just to increase price on unsuspecting consumers. I try to eat organic meat whenever possible because I disagree with the use of antibiotics in factory farming.
  2. Seafood labeling is really bad, but I try hard to not eat fish caught using trawling; a method of fishing that damages the environment and hurts larger marine life like dolphins or sea turtles.
  3. I’m always surprised by people that don’t know how to cook.  Cooking has the highest return on investment of all the life skills.  Eating out shouldn’t account for more than 1-in-5 of your meals.

Its Bulking Season

With project circuit wedding successfully completed I can finally stop cutting and start bulking back to a happier size.  But before I write a lengthy post about my goals and process for bulking, let’s see how I did cutting:

Current Stats

  • Weight: 240lbs (down -10lbs)
  • Biceps: 18.5″ (down -½″)
  • Chest: 50″
  • Thighs: 26.5″
  • Rump: 44″ (down -1″)
  • Calves: 18.5″ (down -½″)
  • Neck: 20.5″ (down -½″)
  • Forearms: 14.5″ (down -2″)
  • Shoulders: 53″ (down -2″)
  • Trunk: 36″ (down -2″) !!!

I was cutting, so its expected that most of my measurements went down.  The high protein diet I was on helped me retain muscle while cutting and my measurements didn’t change much.  Except for my midsection, which shrank two inches.  Awesome.

Okay, I am done being skinny and tiny and miserable.  its time to start bulking to a happier bigger me.

Goals

I’m bulking for six months, I want to be 280lbs by October or get 20″ arms.  Whichever comes first.  I’ll need to gain 1.6lbs each week to meet my goal.  

I would also like to improve my deadlift (my weakest lift).  Current 10rm is a disappointing 225lbs.  Goal is 405lbs.

Methods

At my current activity level, I’ll need to eat 5,000cal/day to achieve this (+500cal every 10lbs gained).  As usual, I want to minimize fat gained while bulking, so I’ll be adhering to a strict clean-bulking diet where 75% of my calories come from protein and fat.

My primary goal is size, not strength, so I’m adopting my old light/heavy week rotation.

Okay…lets do this.

280lbs.  Woooo!

sketchyraviel:

Finally able to attempt noodlesandbeef ‘s breakfast replacement shake! Wasn’t able to get creatine, glutamine or maca powder (still don’t know what that is) and I don’t know if I got the right cocoa powder his recipe calls for.

The outcome is something that very much tastes like walnuts and flax seed oil lol it came out paste-like. I’m pretty sure I messed up somewhere…

Wow!  Nice spread you got :D

For folks not familiar, I start mornings with a breakfast super food shake.  Read the recipe here.

sketchyraviel asks:

I finally have was able to buy the ingredients to your breakfast replacement (couldnt find glutamine, creatine and maca powder :C) and was curious how much a ‘shot’ of flax seed oil was? Like a cap full or an eye balled amount? And what kind of Acai juice do you buy?

You can order creatine here, glutamine here, and maca here.  After three months of maca, I am considering removing it because I don’t notice much benefit.  I use the same brand of Acai juice: Sambazon.  Its my favourite.

A shot of flax seed oil is one jigger (about 35ml):

A shot glass is one jigger.  Its a small amount, so I usually eyeball it.

Try reducing the nuts or adding water for a better consistency…but the taste will always be a little off, this ain’t Jamba Juice.

wolfboy2013-deactivated20150226 asks:
You seem to watch what you and your pups eat. Is there anything junk food/fast food that each of you love and would consider a weakness?

Oh yeah, we all have our weaknesses.

  • Me: guava juice, sorbet, rice
  • Big pup: flavoured water, anything he’s not allowed to have
  • Lil pup: actually very good with his diet, but has a weakness for eating out instead of eating what we cook.
  • Alpha pup: Pasta, anything sweet.
wolfboy2013 asks:
You seem to watch what you and your pups eat. Is there anything junk food/fast food that each of you love and would consider a weakness?

Oh yeah, we all have our weaknesses.

  • Me: guava juice, sorbet, rice
  • Big pup: flavoured water, anything he’s not allowed to have
  • Lil pup: actually very good with his diet, but has a weakness for eating out instead of eating what we cook.
  • Alpha pup: Pasta, anything sweet.

astarnamedwill:

With the support of my husband, I’m now starting a gainer diet. This is my first time trying to meal prep AND gain.

I borrowed heavily from noodlesandbeef I started by adding activia yogurt to the morning shake to keep my digestive tract healthy.

Tomorrow I’ll make 3 dinners and ration them out. Idk if I should eat the same thing for lunch and dinner. :/ More research needed

This is beautiful.

Try and get as much bulk cooking done in one day as possible, otherwise you get into this trap of cooking bulking meals all week and it consumes so much time.

It’ll be slow at first, but once you get the hang of it your prep time will drop. I can do a week’s worth of food for four men in 3-4 hours.

Meal prep Sunday: Marinating 14 steaks and 36 chicken breasts. Roast veggies and quinoa as sides.

This is what it looks like to feed a house of bodybuilders. First two shipments of July’s protein powder. Waiting on four more for a total of 13 jugs.

Small update to my breakfast-replacement super shake (link is to old recipe) that I feel should be documented:

Anonymous asks:
What is Chuck taking/eating that he gained 10 lbs in a week? Tell us the secrets!!!

image

Alpha is here, so he’ll answer your question:

alpha says:

I have six gainer shakes a day.  

Yes, six.  One when I wake up, one before gym, after gym, with lunch, after work, and before bed.

I take Optimum Nutrition Pro Complex Gainer with two cups of 2% milk.  (Dylan note: together, thats 80g protein, 1,000 calories, 100g carbs)

For breakfast I eat Van’s Brown Rice Waffles.  Yeah.  Letsee, two of those.  And then.  Lunch and dinner are variable, but always include some sort of brown rice or quinoa.  Lotsa of protein and vegetables.  

And then I have snacks: cheese sticks, brie with brown rice crackers, and protein bars. And whole raw almonds.

alpha edit #1:

Oops, forgot my supplements.  No steroids, I don’t take creatine because of the caffeine I drink, Magnum Nutraceuticals Primer, CoQ10, Fish Oil, and thats all that I’m really taking.

Oh, and pre-workout, No2 Booster like NOXPLODE.

Here’s my commentary:

Alpha has a very receptive body to weight training and diet.  He’s kind of a natural at gaining weight, which can be a double-edged sword.  He doesn’t require much chemical assistance, its all about diet.  So I’m putting him on a “clean bulk” diet.  He’s allowed to have complex carbs like quinoa or brown rice and dairy.  

Anonymous asks:
What is Chuck taking/eating that he gained 10 lbs in a week? Tell us the secrets!!!

image

Chuck is here, so he’ll answer your question:

Chuck says:

I have six gainer shakes a day.  

Yes, six.  One when I wake up, one before gym, after gym, with lunch, after work, and before bed.

I take Optimum Nutrition Pro Complex Gainer with two cups of 2% milk.  (Dylan note: together, thats 80g protein, 1,000 calories, 100g carbs)

For breakfast I eat Van’s Brown Rice Waffles.  Yeah.  Letsee, two of those.  And then.  Lunch and dinner are variable, but always include some sort of brown rice or quinoa.  Lotsa of protein and vegetables.  

And then I have snacks: cheese sticks, brie with brown rice crackers, and protein bars. And whole raw almonds.

Chuck edit #1:

Oops, forgot my supplements.  No steroids, I don’t take creatine because of the caffeine I drink, Magnum Nutraceuticals Primer, CoQ10, Fish Oil, and thats all that I’m really taking.

Oh, and pre-workout, No2 Booster like NOXPLODE.

Here’s my commentary:

Chuck has a very receptive body to weight training and diet.  He’s kind of a natural at gaining weight, which can be a double-edged sword.  He doesn’t require much chemical assistance, its all about diet.  So I’m putting him on a “clean bulk” diet.  He’s allowed to have complex carbs like quinoa or brown rice and dairy.