The Rules:Rule Summary click for fqt info: General Posting Bulking high fat click for more info: Am I going to waste my time? Please, I'd love any advice on this. I have used iifym. I have done this in the past and I have gained a lot of fat whilst lifting 6 days a week.
The Controlled-Carb Bulking Strategy | T Nation
Hey there, I'm 17 years old, and I'm trying to bulk as leanly as possible. I work out 6 times a week, 2 of which are HIT cardio days, and I'm following a mass gaining program called "Body Beast," it is made by beachbody, who created P90x. I have completed several of their programs, and I think they are extremely high quality workout programs, yet I have never been able to really get my nutrition "right.
My question is, can I build muscle and leanly bulk, without adding too much fat, eating a diet of higher fat and low carbs? I currently am taking in calories 5 days a week, on the days I do harder workouts, and then calories 2x a week, on one of my cardio days and my rest day.
Post workout, I eat around 30 grams of carbs, 10 or so grams of protein, and I've been taking creatine and BCAA prior to working out I work out in the morning on an empty stomach, so I've just started taking BCAA before I work out, to see how it feels, and if I have any noticeable effects from the Amino acids, I may stop taking them after a week if nothing happens or they make me feel like crap.
Any advice would be awesome, I want to build muscle, and bulk up, but just as leanly as possible, and given my age, I'd like to not have to try something as extreme as the leangains program Definitely don't fear it! But under the duress of weight training, and with the right macros, you'll be promoting more muscle growth than fat.
Extra calories and weights are the most important pieces of this puzzle - everything else is extra or a bonus hack. I guess I can try all these other things later, but for now, I'll take your advice and try upping the carbs, I'll know soon enough if it's working or not anyway!
I'll try it out, though if I aim for 1. In a bulking phase, I can't see what a carb refeed would do. If you are also running or sprinting a lot alongside weight training, possibly then.
If I were you, I would just aim for higher calories and sensible macros for now, and save the fancy stuff for the cutting phase -- which frankly, shouldn't be hard: Today I noticed a decline in my progress, training-wise, and I haven't gained any weight according to my scale, I've lost 1. And the sheer volume in BodyBeast must give it a higher C requirement Just ONE last thing greymouser, do you think I should have a carb-up day 1 or 2 times a week, and go low carb the rest, or just increase my carbs overall for all my training days?
I personally don't think carb cycling is a useful tool when bulking. When cutting, it probably is. Here's my summary for bulking: Also, out of curiosity, do you think there would be any benefit to carb cycling while bulking? I know it's usually for cutting, because it keeps leptin in check, but I was just wondering if a few days a week I would do higher carbs and lower fat, and then switch to high fat low carb for the rest. That sounds like normal -- and hopefully paleo!
Honestly, it sounds fine. I don't use protein powders or carb shakes -- just work out , then eat breakfast -- and I get about those ratios for my first meal. Okay, so I generally have 25 to 30 grams of carbs and around 10 grams of protein immediately post workout, and then I eat a large breakfast about 45 mins to an hour after that, usually containing about grams of carbs, around 45 grams of protein, and grams of fat So do you think I need to decrease my fats and increase my carbs to include more carbohydrate than this?
Oh, one last thing: Just eating carbs and proteins will not render positive ;- growth benefits. When you couple these needs with the "anabolic window" 15 minutes to 4 hours, est.
This is exactly what you want if you want to gain mostly muscle mass. You don't just want to make sure your liver glycogen is "tanked up" when exercising to gain mass which you should do , but you need to be aware of providing even more total carbs to "tank up" your actual muscle stores of glycogen. The back-and-forth of exercise and repair requires an adequate supply Those macros directly correlate to total caloric consumption, which varies based on current weight and age, and sex.
On Mark Sisson's website, I read a post he wrote about how the necessity of carbs for bodybuilding is a "myth," and gave a bunch of reasons for why So the guy who runs the website wants to add on 6 kg, or I've heard you can only put on about lbs of real muscle per month, under the perfect conditions, and anything extra will just be fat Or is what I'm attempting to do, eating low carbs and high fat consistently, plausible? Why are carbs better for bulking?
Looks like the site link actually is http: Your BMI at the moment is something like 18 - I can see why you want to bulk up.: I don't think that site is BS at all -- it seems like one or 2? I am pretty damn underweight, I'm lbs and 5'7" Also, I found a website called "Paleobulkingandcutting. Finally, I read Mark Sisson's many articles and other blogs online, and there are alot of people who have successfully bulked up and gained substantial muscle mass eating high fat Oh and thanks for the link to "Pumping Iron" I have a feeling you will have a good answer to my question I'm about to post ha.
I checked out "Body Beast", and it looks pretty good - especially for beginning bodybuilders. About a decade ago, I used the original Power 90 from BeachBody and had a lot of success, so they have a special spot in my heart. I'm mainly using books and DVDs to inspire. I found the supplemental material available in less than reputable, dark alleys on the net for Body Beast "The Book of Beast" honestly, sounds a bit necronomicon -like. Their nutrition schedule isn't too bad - I'm trying to bulk up right now myself, and what they say jives with what else I've read.
It doesn't sound like you're following their nutrition schedule, though? I don't see a reason you can't paleo-ify their suggestions i. Did you run through the calculations they gave, and you ended up with C? Some of the more experienced body builders on the site may have more to say, but as a couple-months-in beginner myself, the Body Beast suggestions don't sound bad at all -- I would stick with them.
Finally, if you haven't, you need to watch "Pumping Iron". You can also have a look at Andreas Eenfeldt's blog http: He's way more strict on carbs than you though but it does show that you maintain your physical performance in ketosis. Do have a look at http: Post workout, I eat around 30 grams of carbs, 10 or so grams of protein, and I've been taking creatine and BCAA prior to working out I work out in the morning on an empty stomach, so I've just started taking BCAA before I work out, to see how it feels, and if I have any noticeable effects from the Amino acids, I may stop taking them after a week if nothing happens or they make me feel like crap Any advice would be awesome, I want to build muscle, and bulk up, but just as leanly as possible, and given my age, I'd like to not have to try something as extreme as the leangains program I hope you got the info you needed to help yourself!
After watching Pumping Iron, watch the making-of version called "Raw Iron". It sounds like it's going to be difficult for you, but carbohydrates are essential for muscle growth -- much more essential than creatine or BCAAs. There is no "rest day for eating" per their schedule in the build or bulk phases. I tend to agree. Fat is fine, but don't attempt to bulk on fat. While any food will help you grow, protein and carbohydrates, in concert with heavy lifting, with help to bulk muscles more than fat will.