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Old 06-03-2008, 08:36 AM   #1
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maintain low body fat bulking?? help

hey guys im using carb cycling now and getting great results as im finally around 9% bodyfat my goal isaround 7%.. but my question is this winter when i bulk up i DO NOT want to go above 11% tops like i usually do when i get up to 16% like this winter... how would i adjust my diet so i can gain the most muscle possible without fat storage thanks... im guessing by not eating as many carbs like maybe 300 grams all in the mourning and pre post workout then on off days like 50 grams ... ?
 
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Old 06-03-2008, 08:38 AM   #2
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Instead of having a large caloric excess, have a more modest increase (200-300 kcals) and continue to do cardio throughout.
 



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Old 06-03-2008, 08:54 AM   #3
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ok and what about carbs since i know they make me gain fat easily should i rotate them or just keep a steady diet maybe a 40/30/30 split p/c/f
 
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Old 06-03-2008, 08:56 AM   #4
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Do 2 days of reduced carbs, 1 refeed, and 4 maintenance days. If carbs make you gain fat easily, then focus on healthy fat and protein consumption for your kcal increase.
 



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Old 06-03-2008, 08:59 AM   #5
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ok thanks alot and just one other quick question besides pre and postworkout nutrition doesn't my body need carbs to gain more muscle with other meals or is it just during those meals that matter most? thanks
 
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Old 06-03-2008, 09:02 AM   #6
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Quote:
Originally Posted by sportf190
ok thanks alot and just one other quick question besides pre and postworkout nutrition doesn't my body need carbs to gain more muscle with other meals or is it just during those meals that matter most? thanks
This is something that is specific to your phenotype. I can't do less than 150g of carbs/day for 3-4 days without having horrible hypoglycemia, but many can do this amount indefinitely. I would start with the majority of your carbs at breakfast, pre-WO, and psot-WO with an additional 30-40g after your post-WO meal.
 



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Old 06-03-2008, 11:36 AM   #7
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tbhanks any other endomorphs have experiance with this who maintain low body fat?? thanks
 
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