Weight gain in a month - Trained althlete
04-19-2013 09:47 AM
There are dozens of ways to get the job done. At the end of the day the most important part that cannot be skipped or reduced is intensity and cardio. Those cause muscle growth and fat loss, if done frequently enough. You just have to be a machine to get a rock hard body.
There aren't many endo & mesomorphs on this board that will support your high carb/low fat diet. They don't have frames like us so they don't understand what it takes for muscle growth of an ecto & small framed men. We aren't 6'0 and we don't weigh 220lbs eating 1500 calories a day.
Our metabolisms are unusually high.
With that said, I'm sure the 50% carbs helps your training tremendously, which is where it counts when you are trying to pack on mass. A constant anabolic state! My suggestion is to keep your diet like it is. 20% fats is plenty to remain healthy. At my peak health, I was eating 10% in fats, the rest in protein and carbs. I know, I know. The fat advocates will scream and holler about it like its a big no no. I say let em holler about it. Who cares. Besides, its not like I wasnt getting enough "healthy fats" in my diet. I supplemented Omega 3's & 6's everyday.
To keep fat gain at bay, be sure to do some high intensity cardio, like sprints or laps in a swimming pool, for about 15-20 minutes 3 to 4 times per week; first thing in the AM before breakfast. And include a BCAA drink with Creatine during cardio. You do that, and you can guarantee that what you add is mainly muscle mass.
04-19-2013 10:20 PM
Very well said I must say.
Originally Posted by fueledpassion
Yup I need more carbs. I've tried to low carb stuff I was flat and tired during training. Even tried different combos with fast and slow carbs. Nothing. But at 50% I feel great and my muscles are full all day. My family is large so it easy for me to pack on fat. So like I said my current ratios are working wonderfully. I do cycle them throughout the week with spikes in cals or carbs depending on the day but the fat is usually the same. I also mix in flax seed oil now when it's lower than I like.
Not out to get on stage anytime soon but my fiancé likes my look so at the end of the day that's all that really matters to me.
I get blood work done on a regular basis to make sure everything is where it should be and the extra protein isn't stressing my kidneys.
Like I said this is a new journey for me and one I'm enjoying this far.
I do however need to pick up some BCAA's so TY for reminding me.
IYO for our frames is there a limit for daily protein, in grams? Or again is it a personal thing one has to play around with. As most days I'm well into the 300's with my salmon and chicken and shakes throughout the day.
Thanks again everyone. This has been as informative thread.
04-20-2013 01:42 AM
Oh and one more random thought.
What is everyone's feeling on Genetic Potential? With respect to the amount of weight a person can add to there frame minus any cycles of course.
04-20-2013 11:55 AM
its definitely real. There is a certain level of muscle mass you can maintain. I've virtually never met anyone who reached it before starting cycling though. And once you start that, its impossible to say what affects it really has on what you can maintain.
Originally Posted by Mass Monkey
04-22-2013 10:28 AM
Agreed. With that being said, I think I'm nowhere near my genetic potential. I think my metabolism makes it nearly impossible for me to get there.
Originally Posted by EasyEJL
For instance, @ 3000 kcals/day I'm losing weight @ .5lbs per day...geeze.
04-22-2013 10:35 AM
There isn't a "limit" per say. Your protein intake will drastically control how much fat you do or don't put on as you increase your carbs. The ratio of protein:carbs is key in staying lean with a high carb diet, espcially when we're talking about whole protein sources like chicken, fish and beef. For us, a 1:2 ratio or a 1:1.5 ratio is ideal since we need carbs to train and grow.
Originally Posted by Mass Monkey
If you have a high presence of protein at every meal, you'll have a lower & slower insulin response versus an extremely high carb intake and low protein intake. This alone makes it worthwhile to include a large portion of meat protein at every meal. Furthermore, the less insulin you have in your system, the sooner glucagon will be released in your system, thus, increasing your fat burning activity.
It's a simple concept really that gets watered-down by the anti-carb movements commonly seen on the internet and TV.
For cutting, a 1:1 ratio of protein:carbs is ideal at every meal. This makes for good fat loss efforts without the loss of muscle mass. And as for protein amounts, I also say that you don't need anymore than 1.5g/lb of mass. This is plenty. Beyond that number you can focus on getting quality amino acids like BCAA's & quality iron supplements to help along your efforts at buidling muscle mass.
04-22-2013 05:22 PM
Well since this has been such an interesting thread let me ask this question for everyone's opinion.
How long do u usually bulk for and was it different when u first started?
I was going to do a 6 month bulk followed by a small cut
04-23-2013 09:18 AM
Originally Posted by Mass Monkey
Obviously I believe that in our case, bulking more months out of the year than cutting is ideal, since weight gain and muscle mass come harder than staying lean. Perhaps for every 4 weeks of bulking, you could have 2 weeks of cutting.
So 8 months of bulking, 4 months of cutting year round. Only I would break those up into 2 month bulking phases followed by 1 month cutting phase.
Bulking phase goal is 1lb of mass per week for 8 weeks. So 8lb gain.
Cutting phase goal is 1lb of mass per week for 4 weeks. So a 4lb net loss.
Ideally, you would have about 7-8lbs of lean mass gains and 4lbs of fat loss w/ a net increase of 4lbs total over 3 months. Granted, in reality you might only walk away with 2-3lbs of total lean mass increase but you get the point. Over the course of the year you might see as much as 16lbs of lean mass gained and 8lbs of fat loss. The toggle approach like this is actually not a bad one but requires patience.
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