Originally Posted by jsimon
Originally Posted by Austex
Originally Posted by Giantz11
Really? And that would make you what??? Ignorant maybe!? I can search for five minutes and find this information. Don't run your mouth until you understand the facts. I'm not here stating my experience/opinion to see how many posts I can rack up. His diet is upside down and I wanted to share some information which will save him a lot of time. My ADVICE to him is that he will not see the gains he would expect with his current diet. I can judge this right off the bat by TWO KEY NOTES.Originally Posted by Giantz11
1. His height and weight, which determines his body composition (body type is obviously an ectomorph). This relates to low body fat percentages and a higher metabolism.
2. The macro calculations were the sore thumb of it all. No fats. 58% of total calories were derived from a carbohydrate source. 30% of total calories were derived from a protein source. The protein content was fine. The carb content is TO HIGH. Consuming to many carbs is just like consuming to many fats. The body converts excess carbs to STORED FAT!!! Both carbohydrates and essential fats are necessary for muscle repair/growth.
Here are a few informative resources I looked up.
2. Carbs- carbohydrates are a very helpful macronutrient when you are trying to gain lean mass. However, carbohydrates are only useful if they are used at the correct times. In my opionion carbohydrates are only necessary for 3 meals of the day. These meals include breakfast, your PWO Shake, and your PPWO Meal. Your breakfast and PPWO meals should be comprised of slow burning complex carbs that are low on the glycemic chart. Some good examples of low glycemic carbs are brown rice, yams, and oatmeal. Others may include whole wheat bread, whole wheat pasta.
3. Protein- Just like when you are cutting, you need plenty of protein. For bulking, a good rule of thumb is 2-3g of protein per pound of lean bodyweight. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).
4. Fats- EFA’s (Essential Fatty Acids) are extremely important in any diet. The list of benefits from taking in dietary fats I extensive and I am not even going to get started on it. I will just say that a diet which includes EFA’s will yield much better results. Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil). EFA
http://forums.steroid.com/showthread...muscle+gaining
There are two ways to bulk: A clean bulk (slower, but leaner gains) and a dirty bulk (faster gains, more fat storage if metabolism isn’t fast) The main difference is that on a clean bulk, you NEVER eat carbs and fats together. Milk is bad for this reason. Eating carbs and fats together causes almost all of the fat to get stored instead of used for energy. Don’t eat carbs in your last 2 meals of the day because they get stored as fat while you sleep. Eat at least 40g protein with every meal, and make meals either protein/fat or protein/carb.
Try eating 300g protein, 400g carbs, and 150g fats.
http://forums.steroid.com/showthread...muscle+gaining
a very high carbohydrate meal can actually lead to a blood profile that looks like you just ate a high carb and high-fat meal!
since we all know that essential fatty acids are so important to health and favorable body composition, eating protein and carb meals all day will prevent the ingestion of healthy fats. And that's no good.
http://www.bodybuilding.com/fun/berardi42.htm
Fat is an important nutrient, the extent of which was discussed in the aforementioned article. Fat is also responsible for aiding the digestion of large amounts of protein. Look at the Biological value of an egg as opposed to only the egg-white. Eventhough the yolk is made up of fat, minerals and vitamins it adds a phenomenal 9 points to the BV index. Why? Because the fat allows you to get more of the protein into your system.
http://www.bodybuilding.com/fun/catcommand.htm
THIS IS A MUST-READ...
http://www.bodybuilding.com/fun/idssports3.htm
Macro Listing...4080 calories/day claimed
594 carbs x 4 = 2376 cals, 58% carbs
310 protein x 4= 1240 = 3616 cals, 30% protein