I need some help from people with experience!!
- 02-06-2009, 04:26 PM
I need some help from people with experience!!
My Goals by april 3rd: Gain muscle! As musch as possible and some fat is ok i guess.
What ive been doing: Anabolic diet (bulking stage) which is 2400cals through the week and like 3500 calories on carb loading day. 10-20carbs through the week and 700carbs on carb refeed.
My Question: Im 16 years old weighing 150lbs and at 11-12% bodyfat and im gunna admit i know like everything about nutrition and that but when it comes down to me i get stuck on what to do because i want the "best" results. Im a meso like 90% and 10% endo (wide hips) and i can gain fat decently easy but i can also lose it if i want to pretty fast. I want to get some feedback from people that have some more knowledge and experience than me on if i should continue this diet the same way for bulking. If i need to change the way im doing this diet for bulking. Or lastly if i should do a whole different approach and do the anabolic diet just for the cutting period. Please any help from an experienced source is great for a teen!
Last edited by rrm; 02-06-2009 at 06:03 PM. Reason: adding a picture
- 02-06-2009, 07:00 PM
02-06-2009, 11:38 PM
i would suggest you do away with the anabolic diet as that seems to only be good for cutting. i you wanna bulk up just start by eating slightly more than you are know until you gain weight then when you stop gaining eat some more. as far as the diet just be sure to get in about 1.5 grams of protein everyday and add in red meat as this helps a lot and adjust carbs and fats to what works best for you. many people can get away with eating a ton of carbs while some can't and same with fats. just remember to eat more than you burn and make sure most of the calories are clean and supplement well and get plenty of rest.
also why gain so much by april 3? gaining muscle doesn't happen overnight as it takes a while to gain. just be patient as if you try and rush it you will gain more fat than your liking and thats not good.... neways good luck
02-07-2009, 01:00 AM
02-07-2009, 10:58 AM
02-07-2009, 11:34 AM
02-07-2009, 11:36 AM
My maintnance is 2200 calories.
02-07-2009, 11:50 AM
[QUOTE=BodyWizard;1795129]Height? Current bodyfat?
Current exercise/weight plan?
Length of training so far?
Current diet (3-day comprehensive intake log)
170inch = height and 11% bf
low rep and heavy weight (5 day split)
1 1\2 years of training
2400 calories over 6 meals throughout the day 30g protien/ meal
35g fat/ meal
fat/protien sources- beef, chicken, buffalo, bacon, fish
fat sources- mayo, peanut butter, evoo, butter, coconut oil, heavy cream
Carb refeed day- I would go all out but i would include a lot of healthy choices as well. (isnt working i go overboard with this)
02-07-2009, 11:56 AM
If you are a meso (at least 90%) than you would have seen nice gains on the carb diet yous saw mostly fat on (unless it was low quality carbs).
Honestly 2 months is very tight to gain muscle and loose fat in the sense I seem to be getting from your post. I would say focus on one or the other (I guess the one that is more important) and go from there. So focus on adding lbm for the next two months, but keep some cardio in check and it will be relativley simple to keep it to lean gains.
If I were you I would drop the carb cycling diet, your 16 years old and growing, don't restrict one of if not the most fundamental macronutrients from your diet, all around its just not a good idea. Write up a diet focus around complex and nutritious carbs with a total kcal intake of 2500-2700 with a 40-40-20 split (c-p-f). Keep your training solid with complex lifts and you will see nice gains.
This is a very basic setup, but at your age you will be able to see some very nice gains with very slight changes to your diet.
02-07-2009, 12:07 PM
02-07-2009, 12:10 PM
02-07-2009, 12:14 PM
02-07-2009, 03:32 PM
Still musing over your comments so far, but I have a mid-stream question (or 3):
Why is your fat intake greater than your protein intake?
I mean, you should already BE in ketosis, in which case you should have already have cut your fat & boosted your protein - and if you're not, aren't you doing it wrong?
And WHY are you on a CKD/TKD, if you're trying to gain muscle?
02-07-2009, 03:38 PM
A CKD/TKD at greated than maintenance cals can be valuable for gaining lean mass if you have a tendency to be really carb sensitive and easily gan fat on "normal" diets.
02-07-2009, 03:55 PM
02-07-2009, 04:01 PM
that first statement isnt true, theres not that much of an insulin responce to kick you out of ketosis, plus gluconeogensis is going to occur regaurless due to workouts, so keeping protein high will most likely offset the use of the amino acid pool for energy and replenish it while its getting depleted especially the BCAAs that are depleted first.
02-07-2009, 04:04 PM
02-07-2009, 04:13 PM
80% of the fuel you get during your workout is via gluconeogenisis according to Dr Connelley.
gluconeogenisis simply means formation of new glucose.
can you rephrase the bolded, maybe you mistyped something and its hard for me to decifer what you mean or it was just written in a way i dont understand but to say the breakdown of glycogen (storage form of carbs) from the formation of new glucose doesnt really make much sense at least to me..
02-07-2009, 04:22 PM
yeah, that was contorted. Ketones are only produced when there isn't sufficient glucose or glycogen to power the body. The amount that is created during a workout by gluconeogenesis although enough to mostly power the workout is not in excess of what the workout consumes. However taking in 40g of protein in that immediate post workout meal (particularly if its whey) would give a large surplus of calories from protein, which would stop ketone production while the blood glucose levels are high, likely 2-3 hours. Also in that time period you could possibly see some of the surplus cals from that glucose used to feed and grow fat cells, which defeats the purpose of a ketogenic diet
02-07-2009, 04:38 PM
02-07-2009, 05:35 PM
None of which makes any sense if he's trying to add mass. He should be eating everything that moves (on say a 50/30/20 scheme, still using 225g protein to anchor the split), cut his weights by a third & at least double the reps in each set. He does a month of that, then a month of low-rep heavy work, cuts carbs before he leaves for Italy, and he should be ready for his close-up.
02-07-2009, 05:39 PM
02-07-2009, 05:48 PM
But yes, I agree, and have already told the OP in another thread that although in a perfectly tuned world you can do a bulk on a ketogenic diet it isn't the easiest way. It is far more prone to a miserable failure than a conventional bulk is, and most people if its their first time doing a ketogenic diet also don't feel so hot on it. A ketogenic bulk that isn't perfectly executed ends up adding more fat than a conventional bulk at same calories from all that I have read and seen. Luckily for fat loss, a ketogenic diet is easy as with a caloric deficit its a bit less touchy.
02-07-2009, 06:34 PM
02-07-2009, 07:16 PM
02-07-2009, 07:21 PM
02-07-2009, 07:27 PM
So im confused...from these diff responses
i have a few questions....
1. if i go higher carb will it be harder for me to get into ketosis for my month of cutting?
2. if i do a higher carb bulk what should i eat and when?
02-07-2009, 07:44 PM
Fat slows down tthe rate of absorbtion of carbs and protein, along with loweing the insulin responce of carbs.
use your maintenence kcals less 200 in protein and fat and add in 50g carbs breakfas pre and post work out 1 and post workout 2.
02-07-2009, 07:45 PM
02-07-2009, 07:49 PM
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