Ok, so recently I have been taking in 540g carbs/300 grams protein/90 grams fat a day. I'm currently trying to lean bulk, mainly focusing on strength rather than overall size and weight. Lately, I have felt awful from my diet. I constantly am gagging food down and feeling awful after meals. I train MMA 3 times a week for a few hours, most of which is spent learning new techniques with about the last half hour actually being 5 minute intervaled all out rolling. I also try to get in 20 minutes of jump ropping or 40 minutes of bike riding here and there. In a week total, i do about 5 to 6 hours of cardio along with the 3 hours it takes to complete all 3 days of my WSB program. I understand that with bulking body fat gain is inevitable, but I have been putting it on at an alarming rate. When I didn't know about dieting and was eating nearly all high gi carbs, I didn't put on this much fat. Supposedly I have gone from 12% to 16% in 4 weeks according to caliper measurements. For my needs, I was thinking of toning down the amount of carbs, and increasing the amount of protein and fats to compensate. I saw the results of this guy http://www.midwestbarbell.com/totalelite/index.php?showtopic=1110 and was thinking of doing a similar routine. With 8 to 10 hours of total exercise a week, I would think that 4000 calories would be sufficient to be able to still make decent weight gains, so I wanted to use this as my baseline number. I was planning on lowering the amount of carbs to 350grams, taking in the most around my workout and mma training windows, and spreading the rest during the morning, or in small amounts throughout the day. I was planning on taking in the majority of my carbs pre workout, pwo, and for my pwo meal. The rest would go towards breakfast and the remainder would consist of veggies consumed at every meal. I would like to jack up protein to 400grams, eventually hitting 425. Instead of taking in 6 giant meals like i am now, I want to spread the meals out to 8 times a day. I would like to use John Berardi's macronutrient separation technique as well. Fat would be kept at about 110grams. This would all add up to 3990kcal's a day. When I started bulking after my xmas break, I was seeing very small gains with 400 grams of carbs, then noticed the fat gain as I ramped up carbs. I'm not sure I need to go crazy on them as I do not do a whole lot of activity that greatly depletes glycogen. Anyone have any thoughts on my plan, the link I posted, or on any of John Berardi's macronutrient separation tips?
PS I currently weigh 201 at 16% bodyfat, started my bulk from 192 at 12% a month ago. During that time, strength has gone up at a steady rate. The increase in carbs did not increase the percentages my weights went up, therefore I do not feel carbing up like that had any positive impact on my weight training regimen other than adding fat.
PS I currently weigh 201 at 16% bodyfat, started my bulk from 192 at 12% a month ago. During that time, strength has gone up at a steady rate. The increase in carbs did not increase the percentages my weights went up, therefore I do not feel carbing up like that had any positive impact on my weight training regimen other than adding fat.