Gain Mass Without Fat - AnabolicMinds.com
    • Gain Mass Without Fat



      By Chris Aceto Flex

      One of the hardestnutrition programs to put together is a mass-gaining plan for the formerly fat guy or the person who continually wrestles with bodyfat. The problem: whenever the individualís mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. Itís a never-ending struggle and exercise in frustration.

      So just how do I put together a mass-gaining plan that promises mass without the unwanted blubber? It requires three carefully honed steps.

      UPSIZE/DOWNSIZE

      Step 1

      The first step is divided into two separate menus: one to be followed on training days and another to be followed on rest days. This takes into consideration the fact that the person who struggles to add clean, blubberless mass has to eat less ó fewer carbohydrates and calories ó on days he is not training or heíll add too much bodyfat. On training days, Iíll set the bar at 2 grams of carbs per pound of bodyweight along with 1 g of protein per pound of bodyweight divided over five or six meals. Therefore, a 200-pounder would eat 400 g of carbs with 200 g of protein. On rest days, Iíll lower the carb amount down to 1 g of carbs per pound of bodyweight. That means heíd switch to 200 g of protein and 200 g of carbs.

      Follow step 1 for three weeks.

      Step 2

      Step 2 calls for an increase in both carbs and protein ó to 2.5 g of carbs per pound of bodyweight and 1.2 g of protein per pound. The aforementioned 200-pound man will move up to 500 g of carbs and 240 g of protein. However, too many carbs can quickly ramp up fat storage, so a bodybuilder may have to incrementally move up to that level by increasing his carb intake on two of every five training days for the first four weeks. In other words, if he trains five times a week, he would simply increase the carbs and protein to the prescribed level twice in those 5 days.

      On the other three training days, daily carb consumption would remain at 400 g outlined in step 1 (2 g of carbs per pound of bodyweight). On the off-training day, he would continue to keep carbs relatively low at 1 g per pound of bodyweight. Protein consumption in step 2 is kept at 1.2 g daily. After four to six weeks, itís 2.5 g of carbs per pound of bodyweight on all five training days, remaining at this level of carbs for two to three weeks straight.

      Step 3

      Step 3 is readjustment time. By the end of the third consecutive week of a steady carb intake of 500 g a day, itís time to drop the carb intake. The reason: when muscles remain saturated with carbs for an extended period of time, the body becomes extremely efficient at storing bodyfat.

      Therefore, I always suggest lowering carbs, to deplete the muscles of excess carbs. This helps reverse potent fat-storing mechanisms associated with a continual higher carb intake. When carbs come down, the body also starts to burn some fat ó especially if the carb intake had been relatively high for a few weeks. During this carb downsizing, itís important to adjust the protein intake portion of the diet.

      Carbs can make you fat, but when they are consumed in higher amounts for an extended period of time, they also support muscle growth. When you reverse gears and lower your carb intake, your body often finds it a challenge to retain muscle mass. Thatís where extra protein comes in. I suggest dropping carb intake down to 1 g per pound of bodyweight on training days and only .5 g on nontraining days. At the same time, increase daily protein intake to 1.5 g per pound of bodyweight on training days and 2 g on nontraining days. That is 200 g of carbs on training days along with 300 g of protein, and 100 g of carbs on nontraining days along with 400 g of protein. After 14 days, return to step 1 and rerun the entire process.


      - See more at: http://www.flexonline.com/nutrition/....K63Javz9.dpuf
      Comments 30 Comments
      1. Fitness_Freak's Avatar
        Fitness_Freak -
        I might use this...
      1. NattyForLife's Avatar
        NattyForLife -
        Originally Posted by Fitness_Freak View Post
        I might use this...
        Do you know how to save an article? I would like to save this one.
      1. Fitness_Freak's Avatar
        Fitness_Freak -
        Originally Posted by NattyForLife View Post

        Do you know how to save an article? I would like to save this one.
        Well, since you commented you should always be able to find it. I am not sure if there is a way to bookmark the article through the app, however you can bookmark the link.
      1. The Engineer's Avatar
        The Engineer -
        Why not just reverse diet?

        I don't get the point of these convoluted approaches to dieting. Get to a relatively lean body fat percentage (at least under 14) and then increase your cals slowly. What's so hard about this?
      1. aj0538's Avatar
        aj0538 -
        For the guy asking to save it I just copy/pasted it into a word document.
      1. NattyForLife's Avatar
        NattyForLife -
        Originally Posted by aj0538 View Post
        For the guy asking to save it I just copy/pasted it into a word document.
        Genius!! Never thought of that.
      1. dannyuitz's Avatar
        dannyuitz -
        No way to save articles on iOS? Can't copy and paste!!!! Developers should listen!
      1. NattyForLife's Avatar
        NattyForLife -
        Originally Posted by dannyuitz View Post
        No way to save articles on iOS? Can't copy and paste!!!! Developers should listen!
        I wish they made the app more like the website because im on my phone 95% of the time instead of the website.
      1. dannyuitz's Avatar
        dannyuitz -
        Same here!!!
      1. chedapalooza's Avatar
        chedapalooza -
        U can email it. Click where it says "the press" and then click share. I'm on mobile
      1. chedapalooza's Avatar
        chedapalooza -
        Attachment 95546
      1. aj0538's Avatar
        aj0538 -
        I use a free app called "documents" that allows copy and paste. It's a Microsoft word copy with excel/word/database.


        Disregard - Chedapalooza's way is better.
      1. pyrobatt's Avatar
        pyrobatt -
        Originally Posted by The Press View Post
        <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=95 523"/>

        By Chris Aceto Flex

        One of the hardestnutrition programs to put together is a mass-gaining plan for the formerly fat guy or the person who continually wrestles with bodyfat. The problem: whenever the individualís mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. Itís a never-ending struggle and exercise in frustration.

        So just how do I put together a mass-gaining plan that promises mass without the unwanted blubber? It requires three carefully honed steps.

        UPSIZE/DOWNSIZE

        Step 1

        The first step is divided into two separate menus: one to be followed on training days and another to be followed on rest days. This takes into consideration the fact that the person who struggles to add clean, blubberless mass has to eat less ó fewer carbohydrates and calories ó on days he is not training or heíll add too much bodyfat. On training days, Iíll set the bar at 2 grams of carbs per pound of bodyweight along with 1 g of protein per pound of bodyweight divided over five or six meals. Therefore, a 200-pounder would eat 400 g of carbs with 200 g of protein. On rest days, Iíll lower the carb amount down to 1 g of carbs per pound of bodyweight. That means heíd switch to 200 g of protein and 200 g of carbs.

        Follow step 1 for three weeks.

        Step 2

        Step 2 calls for an increase in both carbs and protein ó to 2.5 g of carbs per pound of bodyweight and 1.2 g of protein per pound. The aforementioned 200-pound man will move up to 500 g of carbs and 240 g of protein. However, too many carbs can quickly ramp up fat storage, so a bodybuilder may have to incrementally move up to that level by increasing his carb intake on two of every five training days for the first four weeks. In other words, if he trains five times a week, he would simply increase the carbs and protein to the prescribed level twice in those 5 days.

        On the other three training days, daily carb consumption would remain at 400 g outlined in step 1 (2 g of carbs per pound of bodyweight). On the off-training day, he would continue to keep carbs relatively low at 1 g per pound of bodyweight. Protein consumption in step 2 is kept at 1.2 g daily. After four to six weeks, itís 2.5 g of carbs per pound of bodyweight on all five training days, remaining at this level of carbs for two to three weeks straight.

        Step 3

        Step 3 is readjustment time. By the end of the third consecutive week of a steady carb intake of 500 g a day, itís time to drop the carb intake. The reason: when muscles remain saturated with carbs for an extended period of time, the body becomes extremely efficient at storing bodyfat.

        Therefore, I always suggest lowering carbs, to deplete the muscles of excess carbs. This helps reverse potent fat-storing mechanisms associated with a continual higher carb intake. When carbs come down, the body also starts to burn some fat ó especially if the carb intake had been relatively high for a few weeks. During this carb downsizing, itís important to adjust the protein intake portion of the diet.

        Carbs can make you fat, but when they are consumed in higher amounts for an extended period of time, they also support muscle growth. When you reverse gears and lower your carb intake, your body often finds it a challenge to retain muscle mass. Thatís where extra protein comes in. I suggest dropping carb intake down to 1 g per pound of bodyweight on training days and only .5 g on nontraining days. At the same time, increase daily protein intake to 1.5 g per pound of bodyweight on training days and 2 g on nontraining days. That is 200 g of carbs on training days along with 300 g of protein, and 100 g of carbs on nontraining days along with 400 g of protein. After 14 days, return to step 1 and rerun the entire process.
        <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=95 522"/>

        - See more at: http://www.flexonline.com/nutrition/....K63Javz9.dpuf
        Ekkk. Crock of shiz. In my opinion anyway
      1. Rush8780's Avatar
        Rush8780 -
        I like this
      1. dannyuitz's Avatar
        dannyuitz -
        I know about the email! Gets my mail filled up...
      1. Becks18's Avatar
        Becks18 -
        Sub'd
      1. EBF Inc's Avatar
        EBF Inc -
        Originally Posted by The Engineer View Post
        Why not just reverse diet?

        I don't get the point of these convoluted approaches to dieting. Get to a relatively lean body fat percentage (at least under 14) and then increase your cals slowly. What's so hard about this?
        Exactly

        And no one understands that increasing calories exponentially causes adipocyte hyperplasia

        Supplements help but short term. Like very short term maybe a couple days of binges.

        I personally run 1 keto day followed by a refeed with low fat but within same calories then another keto, and back to normal. Usually keto falls on wed and Friday

        But slowly increasing cals. Matching my macro% as calories rise.
      1. OnionKnight's Avatar
        OnionKnight -
        Originally Posted by pyrobatt View Post

        Ekkk. Crock of shiz. In my opinion anyway
        That's what I was thinking too
      1. Slappy244's Avatar
        Slappy244 -
        is there any science to this article? i mean, if we're going to use broscience, then let's use broscience.

        tren, is the most broscientificly proven way to burn fat and gain mass. looks like they forgot to mention that.
      1. JD261985's Avatar
        JD261985 -
        Why would I follow the program of some guy when I can't even see his picture to see what he looks like. I'm assuming the pic of the guy flexing isn't the author right? If it is then it's obvious he's on gear. I can never tell if these plans are suited for naturals or people on gear.

        Edit: found Chris Aceto on google and he is roided up to the gills

        Log in

        Log in