Ive been gaining mass for about two years now. I though about cutting, but Ive decided to go for another 20lbs (crowd goes wild!). Im more strict on my diet than Ive ever been, but I have a few questions to help tweak it for maximum lean gains.
Some background:
Im 225, about 12ish% bodyfat. I know that in order to get to my goal weight of 245, and maintain a decent appearance, Ive got to minimize the chunk. The amount of calories Im going to have to take in will be in the neighboorhood of 4300 - 5000 per day on the 35/45/20 plan. At that rate, Im going to have to really specific about what Im eating and when Im eating it to achieve my goals, so without further ado:
1.)Most of my carbs come from Low GI sources like brown rice and oatmeal. The only sugar Im getting is from my NLarge2 shakes. I usually drink 1.5 servings (6 scoops) a day with 3 cups milk. (one after breakfast and two while Im at work). Is there a better gainer than NLarge in terms of complex carbs? Any good homemade recipes? I tried mixing ON Whey with powdered oatmeal, gave me stomach cramps. I dont mind drinking sludge, though.
2.)NLarge2 has 100mg of cholesterol per serving. So, just from the gainer Im getting 150mg a day, 50% of what I should be taking in(according to the FDA). Is this the 'bad/LDL' cholestrol or the 'good/HDL' cholesterol?
3.)Is the timing of the food Im getting in important. I know all about the window after training - but say my goal for carbs is 450g, and its 1am, and Ive only got 400g in so far. Is eating a bowl of oatmeal and 2 servings of mixed veggies along with my protien (usually canned tuna) right before bed a bad idea? Will the low GI carbs cause increased insulin?
4.)Speaking of insulin - Ive read that the body cannot produce HGH and insulin at the same time. Is this true?
5.)Is a spot fat reducer (like lipoderm-Y) of any use at all to keep fat minimized at problem areas while bulking, or is this just a pipe dream and waste of money?
6.)Is this book any good? http://www.musclebuildingnutrition.com/
I really want to get a little more scientific about my diet - right now, I write down everything I eat, do a good job of hitting the right macronutrient ratios, and stay away from high GI carbs, except post workout. I take my flax oil and dessicated liver, and of course my multivitamin. But, Im doing all these things because I read that I should. Yes, its worked quite well. But I know I can do better, I know I can optimize. And in order to do this I need to know exactely whats going on in my body when this food is taken in, and exactly how thats helping me to build muscle.
If any of you more knowledgeble could point me to some good books or sites Id really appreciate it.
Thanks!
BigV
Some background:
Im 225, about 12ish% bodyfat. I know that in order to get to my goal weight of 245, and maintain a decent appearance, Ive got to minimize the chunk. The amount of calories Im going to have to take in will be in the neighboorhood of 4300 - 5000 per day on the 35/45/20 plan. At that rate, Im going to have to really specific about what Im eating and when Im eating it to achieve my goals, so without further ado:
1.)Most of my carbs come from Low GI sources like brown rice and oatmeal. The only sugar Im getting is from my NLarge2 shakes. I usually drink 1.5 servings (6 scoops) a day with 3 cups milk. (one after breakfast and two while Im at work). Is there a better gainer than NLarge in terms of complex carbs? Any good homemade recipes? I tried mixing ON Whey with powdered oatmeal, gave me stomach cramps. I dont mind drinking sludge, though.
2.)NLarge2 has 100mg of cholesterol per serving. So, just from the gainer Im getting 150mg a day, 50% of what I should be taking in(according to the FDA). Is this the 'bad/LDL' cholestrol or the 'good/HDL' cholesterol?
3.)Is the timing of the food Im getting in important. I know all about the window after training - but say my goal for carbs is 450g, and its 1am, and Ive only got 400g in so far. Is eating a bowl of oatmeal and 2 servings of mixed veggies along with my protien (usually canned tuna) right before bed a bad idea? Will the low GI carbs cause increased insulin?
4.)Speaking of insulin - Ive read that the body cannot produce HGH and insulin at the same time. Is this true?
5.)Is a spot fat reducer (like lipoderm-Y) of any use at all to keep fat minimized at problem areas while bulking, or is this just a pipe dream and waste of money?
6.)Is this book any good? http://www.musclebuildingnutrition.com/
I really want to get a little more scientific about my diet - right now, I write down everything I eat, do a good job of hitting the right macronutrient ratios, and stay away from high GI carbs, except post workout. I take my flax oil and dessicated liver, and of course my multivitamin. But, Im doing all these things because I read that I should. Yes, its worked quite well. But I know I can do better, I know I can optimize. And in order to do this I need to know exactely whats going on in my body when this food is taken in, and exactly how thats helping me to build muscle.
If any of you more knowledgeble could point me to some good books or sites Id really appreciate it.
Thanks!
BigV