I know there are a lot of guys out there that want to bulk but keep the abs. Ok pretty much every newb between the ages of 18-24. I myself have experimented with many different bulking diets over the course of the last 5 years or so. I can not eat a lot of carbs and I finally have it all down (for myself everyone is different)
I am making this in hopes to help and refer a lot of the Newb's that come on here and for reference. I know there are a lot of other people, more knowledgeable than myself, who have done similar threads. I'm just trying to help the community.
Im not going to go into the science of things or how they work. 1 because its alot of reading some people dont understand and 2 Some of it I dont understand and im going with what gives me results.
Chapter 1: DietCarbs
You dont have to be afraid of them just know how and when to use them. I have used WMS, Dextrose, Malto etc... before and they seem to work well I get the same benifits and stay leaner using brown rice and oatmeal. Try and stick the bulk of your carbs in the morning, pre and post workout. It's ok to fit some in between but try and keep them lower. I usually try and get between 30-50gr at each of these times. Working my way up to 75 and usually capping it there. I also like to stick to low GI carbs. Since Im sensative to insulin my body doesn't need that huge spike of blood sugar really to drive those nutrients
Example of how I'd run a 12 week bulk using no insulin modulating supps after coming off a low-carb diet (cutting).
Meal 1 (8am)
week 1-4: 35gr carbs
week 5-8: 45gr carbs
week 9-12: 55gr carbs
Week 1-4: 35gr carbs
Week 5-8: 45 carbs
Week 9-12: 55 carbs
Week 1-4: 30gr carbs
Week 5-8: 40gr carbs
Week 9-12: 50gr carbs
Post Workout Meal Meal(1 hr after post workout shake/meal)
Week 1-12: 40gr carbs
*Help from AM's StrategicMove
Now adding carbs between these meals is ok to. Infact I do! I usually keep it to a 1/4cup (dry) brown rice. Which gives me about 35gr of carbs. You can also add some beans to your rice to increase fiber and lower the GI of the carbs.
I dont really like to take in carbs after about 7pm there is much debate about this but I just dont do it...period. Usually my post workout food meal is at about 6:30 and leaves me good for the rest of the night with carb cravings.
Types of carbs
These are the carbs I stick to which work best for me. I listed them with a measure to give you an idea of how many carbs your getting from each. ALL MEASURES ARE DRY
Oatmeal: 1 cup=~50gr carbs
Brown Rice: 1/4cup=~35gr carbs
Sweet Potato: med=~40gr carbs
Pinto Beans: 1/4cup=~20gr carbs
I like sweet potatoes with some splenda, cinnamon and spray butter for a change up.
I will sometimes add blueberries or other fruits to my oatmeal in the morning for a nice change up that wont really effect my blood sugar and are pack'd full of good anti-oxidents.
Well again I've tried 1gr/1.5/2gr per lb of bodyweight. I found my sweet spot is about 1.5-1.75gr per 1lb of bodyweight for bulking or cutting. I try and get an even amount with each meal. I opt for shakes in the morning to get that quick hit of protein after being fasted for 8 hrs.
Types of protein powders
Whey: digest rather quickly and is enexpensive. Great for morning, pre and post workout.
Taste: ATW has some great taseting stuff. Highly Advise it
Egg: Medium digestion here. Great for anytime of the day price is slightly higher than Whey last I knew.
Taste: Well its egg protein so everything taste kinda eggy. Good to add to a blend. Look at Trueprotein.com
Casien: Slower digestion protein. Great before bed or inbetween meals. Price also is about on par with egg.
Taste: Thick and creamy (no homo) Optimum Nutrition choc. taste great.
Milk: 80/20 blend of Casien and Whey. Great for before bed and between meals.
Taste: Bland and kinda chalky.
Gemma Pea: Medium digestion and lactose free. Good for inbetween meals for those who dont handle lactose well.
Taste: Well its hit or miss. Kind of a slight vegtable chalky taste. Less liquid used the better it taste IMO
Great Food Sources of lean protein
About 8oz of each will equal about 50gr of protein
eggs (regular size)
-whole egg equals 6gr of protein, egg white is about 4gr
I try to keep my fat intake medium. I try and keep them away from my 2 post workout meals completely. With breakfast I try to get between 10-15gr and the rest of the meals 5-10. Before bed I will usually do some fish oil (2gr) Cla (2gr) and 1TBS of Flax Oil (14gr)
Being natural it is important to keep fat intake up to help support health testosterone and hormone levels. cholesterol is the building block of testosterone. It's not evil!!! Egg yolks are great IMO. I usually throw 1t of olive oil in with my meals for a little flavor and healthy fats.
Extra Virgin Olive Oil
coconut oil (steveoph )
natty pb (motiV )
You need to find your maintenance range. You can do this using google and searching "Maintenance Calories" It will ask you a few questions and give you AN IDEA of what you need. to maintain your current weight. Since we are trying to add mass we need to be in a caloric surplus to help build muscle. I usually do 500 cals above my maintence for about 4 weeks then bump up another 500cals.
Take measurements and gauge your progress in the mirror to asses if you need to bump cals or maybe even drop to just a 250 surplus.
Cheat Meals are also ok!!!! 1-2 a week shouldn't hurt your progress of obtaining lean muscle mass. Say one sunday and wed should be fine. Remember your bulking, so dont be a total diet slave.
Example Diet 1st 4 weeks
This is using Insulin Manipulaters
4 egg whites
2 whole eggs
1 scoop Whey in skim milk/soy/water
1 cup Oatmeal
1/4 cup Brown Rice
1/2 cup green beans
Meal 3 (Pre-Workout)
2 scoops Whey
1 cup Oatmeal
1/3cup Brown Rice
2t MCT oil
2 scoops Whey
1/2 cup Brown Rice White Ric mix (stil total of 1/4 cup)
Post Wokrout Meal
1/3 cup Brown Rice
1/2 cup Green Beans
1 scoop Casien
1 cup FF Cottage Cheese
4 egg whites & 2 whole eggs
1TBS Flax Oil