** The ASK GB ANYTHING thread (diet/nutrition related) **

[Dr Pepper]

Np, i'm currently using Xtend by Scivation as well, but switching back to Purple Wraath as soon as this tub is out. Nothing beats it imo.

What's the Differance? Less sodium?

[Dr Pepper]

Also thanks Sgt. For clearing that up. But on e in the state of EPOC is counter productive eating for a certain period of time after the exercise because your body will be using the energy from the food you've just eaten?

[boxa06]

Hey GB you're doing such a good job responding to people's questions! I've always got my eye on this thread lol I have a few more questions that I'd like to run by you..

1) my girlfriend is gluten intolerant. I was wondering what your thoughts are on oats containing gluten? I have done alot of research into this myself but would still like your opinion.

2) I am approaching the last few weeks of my cutting diet and I wish to go into a clean bulking diet. What would be the best way going from a caloric deficit into a caloric surplus? I'm guessing it should be done over some weeks but what do you think is the best way to make the transition?

[gbrice75]

I can eat the same things every day for months. I can stick to my lifting plan. I can inject Test. Cardio, however, is my weakness. Just doing 30 minutes a day four days a week was a huge improvement for me. Time to improve again.

Definitely! That's what this game is all about... continuous improvement and progression. Unless you already have the body of your dreams, then up is the only way to go.

Hey GB you're doing such a good job responding to people's questions! I've always got my eye on this thread lol I have a few more questions that I'd like to run by you..

Thanks man!! I'm trying

1) my girlfriend is gluten intolerant. I was wondering what your thoughts are on oats containing gluten? I have done alot of research into this myself but would still like your opinion.[/QUOTE]

Not sure what you're asking re: my thoughts... I mean, yea... oats contain gluten... but there are gluten free oats available as well. I'd order a container and see how she does with those.

2) I am approaching the last few weeks of my cutting diet and I wish to go into a clean bulking diet. What would be the best way going from a caloric deficit into a caloric surplus? I'm guessing it should be done over some weeks but what do you think is the best way to make the transition?

I'd probably eat at maintenance for a few weeks and let your body 'level off', then start adding the calories. How much of a surplus do you plan to add? When you do, I assume it will come mostly via carbs. I'd start with the pre and pwo meals, and then depending on how much more of an increase you plan, add evenly across other meals.

[boxa06]

1) my girlfriend is gluten intolerant. I was wondering what your thoughts are on oats containing gluten? I have done alot of research into this myself but would still like your opinion.

Not sure what you're asking re: my thoughts... I mean, yea... oats contain gluten... but there are gluten free oats available as well. I'd order a container and see how she does with those.



I'd probably eat at maintenance for a few weeks and let your body 'level off', then start adding the calories. How much of a surplus do you plan to add? When you do, I assume it will come mostly via carbs. I'd start with the pre and pwo meals, and then depending on how much more of an increase you plan, add evenly across other meals.[/QUOTE]

My first question was just to see your thoughts on oats because the gluten found in oats is different to the gluten found in pasta, bread etc. But ignore this question.

Currently I'm eating at about 400 calories below maintenance. So 2 weeks at maintanance would be good? What would you suggest as a good surplus? Will be on a test e cycle so would that make a difference to the surplus as to doing it naturally?

Dam there's a lot of questions bro! Is there a limit of questions per post or something lol

[gbrice75]

My first question was just to see your thoughts on oats because the gluten found in oats is different to the gluten found in pasta, bread etc. But ignore this question.

Gotcha now! Has she eaten regular oats recently, and if so how does she handle them? If she seems ok, then no point in buying special oats. If she shows similar issues like when she eats breads, pasta, etc (even if the gluten is different), then switch it up to gluten free and see how that goes.

Currently I'm eating at about 400 calories below maintenance. So 2 weeks at maintanance would be good? What would you suggest as a good surplus? Will be on a test e cycle so would that make a difference to the surplus as to doing it naturally?

2 weeks minimum. 3-4 would be best imo. That'll also give you a better idea if that's TRULY your maintenance, because i bet you don't know for sure, right (most people don't, me included)?

Assuming a clean diet, i'd say 500/day max, but with the gear you can bump that up - I still wouldn't go over 750. Remember that I was able to GAIN <> 15lbs on cycle, while eating at the exact same caloric intake - a deficit - that got me down to 177lbs pre cycle. The point being you don't need a massive amount of calories necessarily, just an efficient nutrient partitioning system. Granted, I am/was on tren + test, bit of a different animal than just test alone, to say the least lol!

Dam there's a lot of questions bro! Is there a limit of questions per post or something lol

lol, no worries! I started the thread and am happy to keep it moving.

[boxa06]

Gotcha now! Has she eaten regular oats recently, and if so how does she handle them? If she seems ok, then no point in buying special oats. If she shows similar issues like when she eats breads, pasta, etc (even if the gluten is different), then switch it up to gluten free and see how that goes.



2 weeks minimum. 3-4 would be best imo. That'll also give you a better idea if that's TRULY your maintenance, because i bet you don't know for sure, right (most people don't, me included)?

Assuming a clean diet, i'd say 500/day max, but with the gear you can bump that up - I still wouldn't go over 750. Remember that I was able to GAIN <> 15lbs on cycle, while eating at the exact same caloric intake - a deficit - that got me down to 177lbs pre cycle. The point being you don't need a massive amount of calories necessarily, just an efficient nutrient partitioning system. Granted, I am/was on tren + test, bit of a different animal than just test alone, to say the least lol!



lol, no worries! I started the thread and am happy to keep it moving.

She's eaten oats recently and she says she feels bloated but doesn't look it.. I recon it's in her head! I realized after I posted the question that I'm gonna give up on trying to make her eat oats. They're just so good I recon everyone should have them! Lol

Thanks for all the advice about the transition. I think I'll follow exactly what you did as I'd like to stay as lean as possible while I bulk. Every week I'll re evaluate my diet and post it up to make sure I'm in the right direction.

Thanks again GB!

[gbrice75]

^^ no worries, good info. @Box - with this in mind, don't chance it bro - if she's gonna eat oats, buy gluten free.

[baseline_9]

Bulking/ cutting vs slow LBM gains

Your views on what is right for who?

[gbrice75]

Bulking/ cutting vs slow LBM gains

Your views on what is right for who?

I'm not a huge fan of bulking in the traditional sense. I define bulking as adding an extraordinary amount of weight in a relatively short timeframe, a good portion of which will be body fat and water, as well as some muscle provided the workouts are stimulating growth. The inherent problem with this is that once any appreciable gains are made, the person is usually too fat to see anything! Then they have to cut for usually several months to strip the body fat - and wind up losing most of the muscle.

I'm paraphrasing, but I remember Fireguy telling a story about how he bulked (in his younger years) for a few months, added X amount of weight (let's say 25lbs), then had to cut for several months, and when all was said and done he yielded 1lb of actual LBM increase. Was that really worth it? imo, no - and you can ask FG about his views on bulking as well.

I will concede that there are people who can get away with eating a bulking type diet without getting fat. Usually the 'hardgainer' types... the ectomorphs can often eat a massive amount of calories without adding much if any bodyfat. I personally know some who eat complete garbage (i'm talking chips, cakes, etc) as a regular part of their diet and still remain < 10%... it's sick! With clean foods, many of these people can stand to make great gains on a 'bulk' diet. These are the only types imo who are suited to a typical bulk type diet.

Slow LBM gains... this is more up my alley - and most people IMO. Nobody wants to travel the straight and narrow path, the slow and steady... but if you can add lean mass and maintain a low bodyfat (and you can), then why not do that and look good all year round? To me, it's a no brainer.

I used to be ok with the idea of 'sloppy' gains, because I looked kinda big in clothes. When the clothes came off though, it was a different story. I know this is true for about 95% of people in the gyms too... all of these 'big' guys walking around... I guarantee most of them look like sh!t and wouldn't feel comfortable on a beach with their sloppy bellies and bitch tits... so I started to change my mindset about it all... sloppy gains (i.e. hiding under bodyfat to look 'big') was no longer acceptable for me. Sure, cutting up made me look smaller in clothes, to me you'd never even knew I worked out... but at least I could take my shirt off at ANY time and it would shut people up (not bragging or saying I look great... i'm just saying that it would shock people who didn't think I worked out). I want to be lean all year round... I will add mass slowly... if it's a few pounds a year, so be it. With a lean physique, a few lbs will be clearly visible.

This type of dieting benefits people who are prone to gaining bodyfat... I think most of us fit in this category. Also people who may have been fat in the past but managed to get 'thin' and now have an interest in bodybuilding.... bulking is not for them imo.

[overnightworker21]

Curious about your thoughts on a lean pork loin in place of chicken breast a couple times a week?

I don't see an issue with this but then again, I know very little about proper dieting as of yet. Thats why I request your vast knowledge on the subject...

I recently made some pork loin that is absolutely the best I have ever eaten and I love it. Being that I want to drop bf should I stay away from it?

Nutrition info:
4oz pork has 160 cal, 4g of fat 0 from saturated fats, and 28g protein
whereas
4oz boneless skinless chicken has 110 cal, 2.5g fat 0 saturated, and 23g protein.

Looks to me like a no brainer and can be switched back and forth when ever, plus the pork (the other white meat) has a 50 more calories and a few more grams of protein to help me reach my TDEE easier with same amount of food.

Thoughts o' wise one?

[gbrice75]

Curious about your thoughts on a lean pork loin in place of chicken breast a couple times a week?

I don't see an issue with this but then again, I know very little about proper dieting as of yet. Thats why I request your vast knowledge on the subject...

No problem. You could sub it for chicken every time if you want. Some cuts of pork are even leaner than chicken, believe it or not. Center cut boneless pork loin is the way to go. My 'mentor' Narkissos eats pork as his primary protein source... rarely eats chicken... and people here who know him know he has an awesome physique.... so THUMBS UP to pork!!!

I recently made some pork loin that is absolutely the best I have ever eaten and I love it. Being that I want to drop bf should I stay away from it?

Ok - you're only allowed to eat pork if you share this recipe with us!!!

Nutrition info:
4oz pork has 160 cal, 4g of fat 0 from saturated fats, and 28g protein
whereas
4oz boneless skinless chicken has 110 cal, 2.5g fat 0 saturated, and 23g protein.

Remember these are rough estimates at best. I've seen pork with 1g fat per 4oz. Make sure you buy it lean, and then trim all the visible fat - you'll be gtg.

Looks to me like a no brainer and can be switched back and forth when ever, plus the pork (the other white meat) has a 50 more calories and a few more grams of protein to help me reach my TDEE easier with same amount of food.

Thoughts o' wise one?

lol... u must be talking to somebody else!!!

[RaginCajun]

don't know what formula is on the new sticky but that is what i used to get my TDEE. go check it out if you get a chance and let me know what ya think.

[Dr Pepper]

Sorry I didn't get my question answered before by Sgt. or maybe you can answer it GB


When in the state of EPOC is it counter productive eating for a certain period of time after the exercise because your body will be using the energy from the food you've just eaten instead of the fat stores to replace glycogen levels?

[Sgt. Hartman]

Sorry I didn't get my question answered before by Sgt. or maybe you can answer it GB


But when in the state of EPOC is counter productive eating for a certain period of time after the exercise because your body will be using the energy from the food you've just eaten instead of the fat stores to replace glycogen levels?

That could be answered alot of different ways. At first glance, you would say yes, that it's counterproductive, but I don't think so. IMO it is pretty idealistic to think that your body can burn ONLY stored BF for energy at anytime. We try to manipulate all sorts of variables to burn as much BF as possible but the bottom line is our bodies are always going to burn a mixture of energy sources that is for the most part out of our control.

If you burn 400 calories doing your HIIT and then another 400 in the next several hours as your body recuperates then you just burned a total of 800 calories. Is it really that important where they came from? If you're eating a proper diet we know that they didn't come from lean tissue, so if you created an 800 calorie deficit for the day that is what's most important. Even if you don't burn X amount BF calories at that specific time, if you're at the 800cal deficit then the X amount of BF calories will be burned at some point. A simple way of explaining what I'm trying to say is weight loss = calories in - calories out, so really all that's important is that you burned those 800 calories. I would say stick to your diet and don't worry about fasting or whatever post HIIT ie. if it's time to eat, then eat.

[Dr Pepper]

That could be answered alot of different ways. At first glance, you would say yes, that it's counterproductive, but I don't think so. IMO it is pretty idealistic to think that your body can burn ONLY stored BF for energy at anytime. We try to manipulate all sorts of variables to burn as much BF as possible but the bottom line is our bodies are always going to burn a mixture of energy sources that is for the most part out of our control.

If you burn 400 calories doing your HIIT and then another 400 in the next several hours as your body recuperates then you just burned a total of 800 calories. Is it really that important where they came from? If you're eating a proper diet we know that they didn't come from lean tissue, so if you created an 800 calorie deficit for the day that is what's most important. Even if you don't burn X amount BF calories at that specific time, if you're at the 800cal deficit then the X amount of BF calories will be burned at some point. A simple way of explaining what I'm trying to say is weight loss = calories in - calories out, so really all that's important is that you burned those 800 calories. I would say stick to your diet and don't worry about fasting or whatever post HIIT ie. if it's time to eat, then eat.

Good advice, thanks mate

[Dr Pepper]

What are your thoughts on having coffee while cutting? Skim milk of course... When I make it at home I only have a small amount of skim milk but when getting it from a cafe I notice they out a lot in...

[gbrice75]

I drink several cups/day, and add instant coffee to my protein smoothies, so yea, no problem imo! I use fat free half and half, and splenda.

I will say to be cautious if you're particularly sensitive to stims however. Go with decaffeinated in that case.

[Dr Pepper]

Nah not concerned with stims, no worries there. But have u seen how much milk they put in the cup when u get it from a cafe?

[Back In Black]

I read a study recently about coffee itself containing compounds that actually elevated cortisol slightly. Whereas pure caffeine tablets don't have that effect and are, therefore, more desirable; particularly before am fasted cardio.

I'll see if I can't dig it out.

[gbrice75]

Nah not concerned with stims, no worries there. But have u seen how much milk they put in the cup when u get it from a cafe?

Yea bro, definitely gotta be careful at cafe's and Dunkin Donuts and what not... they kill it... and often use cream.

I read a study recently about coffee itself containing compounds that actually elevated cortisol slightly. Whereas pure caffeine tablets don't have that effect and are, therefore, more desirable; particularly before am fasted cardio.

I'll see if I can't dig it out.

Cool, i'd like to have a look at em... as well as run them by Nark.

I have caffeine tabs, but they're not nearly as tasty!!

[Back In Black]

Recently I've been washing down a caffeine with coffee. Luvverlee! Best of both worlds!

[gbrice75]

Recently I've been washing down a caffeine with coffee. Luvverlee! Best of both worlds!

lol I've done that too! My mornings have been sick at times... i'll take a caffeine pill, have my protein smoothie (contains 2 tsp of instant coffee) and a preworkout supp like Jack3d or one of those containing MORE caffeine (I know preworkout supps are a waste of money in general, but when you are up at 4:30am getting ready to workout, they DO help wake you up a bit).

Then when I get to work I have my first of several big cups of actual hot coffee... Mmmmm!!!

Yea, reading this back now, maybe I need to tone it down a bit - cortisol or not. :\

[Dr Pepper]

Yeah iv heard about coffee raising cortisol as well. Be Intresting to see what stem comes up with...

[jimmyinkedup]

IIRC caffeine IS responsible for the cortisol increase - whether its from coffee or not. Also iirc regular consumtion of caffeine dramatically reduces this "cortisol increase". Just about any stim (ie ephedrine)increases cortisol....for reasons such as acth,vaspressin,adh to things as simple as cortisol regulating BP and stims increase BP. In my opinion cortisol is WAY over viilified. It plays a crucial role in several essential body functions and in fact often plays a beneficial role in lipolysis. IMO its far FAR from a major issue or concern for 99% of people 99% of the time. (with a few notable exceptions ie pct)
Just a few thoughts.....

[gbrice75]

So Jimmy... you think i'm ok with let's say 4-6 servings of coffee/day?

[jimmyinkedup]

So Jimmy... you think i'm ok with let's say 4-6 servings of coffee/day?

Thats a personal call. It is a CNS stim. OK is a relative term. Do I think its hindering gains? No - not at all.
Do I recall you posting about sleeping issues in the past ? IIRC - yes. You may want to look at that and cut back. I drink 3-4 cups/day myself. All im saying is any talk of its effects on cortisol are IMO inconsequential.

[gbrice75]

Thats a personal call. It is a CNS stim. OK is a relative term. Do I think its hindering gains? No - not at all.
Do I recall you posting about sleeping issues in the past ? IIRC - yes. You may want to look at that and cut back. I drink 3-4 cups/day myself. All im saying is any talk of its effects on cortisol are IMO inconsequential.

You're absolutely right re: CNS and that potentially affecting my sleep. I do switch to decaffeinated by noon at least!

Stem - i'd still be interested to see the studies in any event.

[MakinItRain]

Gbrice75 2 part question here...

1. In a cutting diet do you see steak as an acceptable source of protein? (very very lean top sirloin of course)

and

2. if i ate a steak later at night say around 9 would you still reccomend casein before bed. Im asking this because the steak would be harder for you body to break down, therefore feeding you for a longer period of time?


thanks

[Dr Pepper]

Thoughts in cheat meals per week while cutting, iv been having just one.

How many do u think is over board and if just having one should I be keeping it pretty small?

[Dr Pepper]

Also just so I understand the process fully. Carbs eaten, what is the ratio between what turns to gluecose and used for energy and what is stored as glycogen for muscles and so on?

Or is it a certin period of time if the glucose isn't used for energy that it stores as glycogen?

Annndddd the what part of it would store as bodyfat?

[gbrice75]

Gbrice75 2 part question here...

1. In a cutting diet do you see steak as an acceptable source of protein? (very very lean top sirloin of course)

Definitely!! Top sirloin is my choice as well... steak is an excellent source of protein, and naturally high in creatine (beef in general). If you like beef, check out bison - even leaner than beef usually, and excellent protein source!

2. if i ate a steak later at night say around 9 would you still reccomend casein before bed. Im asking this because the steak would be harder for you body to break down, therefore feeding you for a longer period of time?

I wouldn't NOT recommend casein, but you certainly don't need it. Beef is very slow digesting, upwards of 12 hours or more. Alot of guys panic when they can't get in their bedtime shake for whatever reason... like they're gonna burn LBM all throughout the night... and they've just had 8oz of steak a few hours before. No worries at all.

Thoughts in cheat meals per week while cutting, iv been having just one.

How many do u think is over board and if just having one should I be keeping it pretty small?

All depends on your goals and how hardcore you wanna go tbh. Baseline is about as hardcore as dieting gets, and even he'll tell you that on his last cut (which he did PHENOMENALLY well), he thinks his once a week cheat meal shortchanged him a bit.

That said, I don't think one cheat meal a week is overboard if you keep it relatively clean and don't consume 2000 calories.

Also just so I understand the process fully. Carbs eaten, what is the ratio between what turns to gluecose and used for energy and what is stored as glycogen for muscles and so on?

I don't know if there is an answer to this question, lol! I don't believe there is any set 'ratio', but if i'm wrong, somebody feel free to enlighten me!

Or is it a certin period of time if the glucose isn't used for energy that it stores as glycogen?

Annndddd the what part of it would store as bodyfat?

If you spike your blood sugar (glucose) and immediately engage in activity, chances are none will be stored as glycogen; it should be burned up as immediate fuel. Anything left over will be handled by insulin, and used to restore glycogen in the liver and muscles. If stores are already full, the remainder will be stored as bodyfat.

[dec11]

im going to be an awkward cvnt hehehehe.

ive dropped my protein intake from around 250grms pd to around 180-200grms pd the past 2mths, and only lift x2 pw now and have missed legs for almost 3mths due to breaking a toe twice, i also had punishing muay thai classes for around 5wks straight up until 4wks ago (2nd broken toe ).

ive lost NO muscle mass and infact, im 2kgs heavier (bf hasnt changed) than i was when i finished a cycle 2mths ago, im also stronger in my lifts.

now, i have a grip on nutrition and how it works but i now think the whole protein intake thing is BS to a certain degree and has been 'broscienced' around by the supplement companies.

ive discussed this with Marcus300 and he rightly pointed out that if ive backed off the weights that my body has started getting a chance to fully repair, but this still dispells myths on protein intake for gain/maintenance

what are your thoughts on this?

[gbrice75]

im going to be an awkward cvnt hehehehe.

Coming from you, that's a redundant statement!! Lmao, jk bro.

ive dropped my protein intake from around 250grms pd to around 180-200grms pd the past 2mths, and only lift x2 pw now and have missed legs for almost 3mths due to breaking a toe twice, i also had punishing muay thai classes for around 5wks straight up until 4wks ago (2nd broken toe ).

Damn, that sucks dude... sorry to hear that

ive lost NO muscle mass and infact, im 2kgs heavier (bf hasnt changed) than i was when i finished a cycle 2mths ago, im also stronger in my lifts.

I'm not surprised!

now, i have a grip on nutrition and how it works but i now think the whole protein intake thing is BS to a certain degree and has been 'broscienced' around by the supplement companies.

ive discussed this with Marcus300 and he rightly pointed out that if ive backed off the weights that my body has started getting a chance to fully repair, but this still dispells myths on protein intake for gain/maintenance

what are your thoughts on this?

IMO, alot of guys have their protein WAY too high. I tend to agree with you as to why they believe it needs to be that way... so many follow supplement ads and what not in the magazines, it's no wonder.

I don't know if he wants his personal information divulged by me, but let's just say a very well respected Vet and undoubtedly one of the smartest guys on this board is around 5'9 and has been upwards of 220lbs at < 10% bodyfat - and has admitted he's never had his protein intake higher than 250g. I believe that was the number, if not it was something in that ballpark.

My point here is that you look at a guy who can achieve and maintain his stats at 250g protein OR LESS.... and then look at these 150lb supposed 'hard gainers' who are at 400 + grams/day, and you have to start to wonder what the real issue is, because it's HIGHLY unlikely to be an issue with insufficient protein intake.

So many people trying to add mass look at protein only and fail to see the essential role carbs play. I've seen 'bulking' diet macro splits at 50/30/20 (P/C/F) which is just asinine to me. In most cases i'd have carbs make up the majority of a bulking diet.

The only time i'd consider increasing my protein macro is with a strict cutting diet entailing a fairly severe caloric deficit. Since calories will be relatively low, we can assume the energy macros (carbs and fat) that make them up are also low, therefore we want to ensure we spare LBM by increasing protein. This simply isn't necessary on a higher calorie diet, as carbs and fat themselves have protein sparing properties.

Generally speaking though, my protein and fat macros remain pretty consistent, and carbs are all that really changes depending on the current goal at hand.

[dec11]

Coming from you, that's a redundant statement!! Lmao, jk bro.



Damn, that sucks dude... sorry to hear that



I'm not surprised!

now, i have a grip on nutrition and how it works but i now think the whole protein intake thing is BS to a certain degree and has been 'broscienced' around by the supplement companies.



IMO, alot of guys have their protein WAY too high. I tend to agree with you as to why they believe it needs to be that way... so many follow supplement ads and what not in the magazines, it's no wonder.

I don't know if he wants his personal information divulged by me, but let's just say a very well respected Vet and undoubtedly one of the smartest guys on this board is around 5'9 and has been upwards of 220lbs at < 10% bodyfat - and has admitted he's never had his protein intake higher than 250g. I believe that was the number, if not it was something in that ballpark.

My point here is that you look at a guy who can achieve and maintain his stats at 250g protein OR LESS.... and then look at these 150lb supposed 'hard gainers' who are at 400 + grams/day, and you have to start to wonder what the real issue is, because it's HIGHLY unlikely to be an issue with insufficient protein intake.

So many people trying to add mass look at protein only and fail to see the essential role carbs play. I've seen 'bulking' diet macro splits at 50/30/20 (P/C/F) which is just asinine to me. In most cases i'd have carbs make up the majority of a bulking diet.

The only time i'd consider increasing my protein macro is with a strict cutting diet entailing a fairly severe caloric deficit. Since calories will be relatively low, we can assume the energy macros (carbs and fat) that make them up are also low, therefore we want to ensure we spare LBM by increasing protein. This simply isn't necessary on a higher calorie diet, as carbs and fat themselves have protein sparing properties.

Generally speaking though, my protein and fat macros remain pretty consistent, and carbs are all that really changes depending on the current goal at hand.

good answer, i think alot of guys dont think of the fact that its muscle weight they are needing to feed NOT entire body weight

[gbrice75]

good answer, i think alot of guys dont think of the fact that its muscle weight they are needing to feed NOT entire body weight

Exactly. I always calculate protein needs based on LBM, not total bodyweight. The latter is probably one of the biggest reasons so many people wind up overdoing it with regards to protein.

[Sgt. Hartman]

What do you think are the advantages of a carb-cycling diet vs a traditional reduced calorie diet for people that are already at a reasonable or fairly low BF%?

And could you list an example of how carbs should be cycled ie. X amount of days no carbs, X amount of days moderate, when to refeed, etc.

[JimmySidewalk]

We talked in another thread and you said you are on 75mg of tren. Did you ever go up to 100mg ? How do you take your prop with it, equal dose, bigger, smaller ?

And what do you think a lean bulk diet would consist(macros) for someone at 220 5'11 with aprox 13% bodyfat ?

I always either bulk or cut, never seem to get it right in order to lean bulk. Didnt find my sweet spot yet.

[gbrice75]

What do you think are the advantages of a carb-cycling diet vs a traditional reduced calorie diet for people that are already at a reasonable or fairly low BF%?

I think it depends on the individual and how well they do with regards to carb consumption. In general though, I do feel carb cycling is most efficient at providing the best of both worlds; i.e. maintain or even reduce bodyfat (during your low/no carb days), while still providing an anabolic environment during your higher carb days and/or refeed. I personally find it difficult to maintain a consistent reduced calorie diet for any appreciable length of time. Carb cycling also gives you that mental edge; something to look foward to. During those low/no carb days, you know it's just a matter of time until you can enjoy those oats, or sweet potato, or whatever it is you have as your carb sources. To me, it's a win win.

And could you list an example of how carbs should be cycled ie. X amount of days no carbs, X amount of days moderate, when to refeed, etc.

Thx for the topic, good pick!

I can give you a snapshot of my own routine. Bear in mind the numbers are arbitrary as far as others are concerned. i.e. this is what works for me, that doesn't mean it will work for others. However the principles can apply to all.

I am currently doing:

3 moderate carb days - which for me is roughly 105g starchy carbs (yea I know... that's low for most people)
3 low carb days - actually zero starchy carbs. Only carbs consumed on these 3 days are from fibrous veggies
1 higher carb/ modest refeed - roughly 210g starchy carbs

What makes this all click is how these days work in conjunction with my workout schedule. Generally, my last of the 3 moderate carb days falls on a cardio only day. Hmm, at first glance that seems like a waste, right? Why do carbs on a cardio only day... aren't we supposed to fuel workouts? Well, the answer here is that I am about to go into 3 zero starchy carb days, and we want to top off glycogen stores to make it through those 3 days/workouts with some level of intensity. If my last carb day were to fall on a workout day, some glycogen would be used and stores wouldn't be full, leaving me less for my 3 days without carbs.

Over those 3 no carb days, glycogen stores are being tapped into and depleted. The goal is by the last day, stores should be nearly empty. Then it's time for my high carb/refeed day - which falls on a non-workout/non-cardio day. Same principle as before - I am replenishing those stores, getting ready for another week, then the cycle starts over again.

I hope this makes sense, please let me know if I need to clarify anything.

We talked in another thread and you said you are on 75mg of tren. Did you ever go up to 100mg ? How do you take your prop with it, equal dose, bigger, smaller ?

I'm hesitant to turn this into a thread about my own routines as I wanted to keep it 'general knowledge'. However since you asked...

No, haven't gone up to 100mg. To be honest, I started at 50mg and bumped up to 75, but didn't see much difference with regards to results. I don't know if 100mg would make the difference, but I also don't want to overdo it as it's my first experience with tren.

I am doing equal dosage of tren and prop. Both started at 50mg ED, and both were bumped to 75mg ED. ALOT of people run the test higher, but my trainer made alot of sense when I proposed this cycle to him (which initially had prop higher than tren) - tren is the workhorse of the cycle, so let it do it's job. Why run the test higher when it's really there to counter 19-nor sides (low libido, ED, etc) and natural test production shutdown? In other words, unless you're doing a test only cycle, why not let the 'main' compound shine.

As such, we decided to go with equal dosages this time around.

[-KJ-]

What is a good BCAA? And when/why is the best time/times to take it. Not really a question just some advice im looking for...

Ive heard alot about Xtend but what else.
Also cannot get purple wrath around me anywhere.

Cheers