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Article: Gain Mass Without Fat

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?
 
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.
 
The Press said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=95523"/>

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 individual’s mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. It’s 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 — fewer carbohydrates and calories — on days he is not training or he’ll add too much bodyfat. On training days, I’ll 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, I’ll lower the carb amount down to 1 g of carbs per pound of bodyweight. That means he’d 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 — 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, it’s 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, it’s 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 — especially if the carb intake had been relatively high for a few weeks. During this carb downsizing, it’s 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. That’s 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.
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Ekkk. Crock of shiz. In my opinion anyway
 
The Engineer said:
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?
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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.
 
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.
 
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
 
JD261985 said:
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
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I think this might be for either. If ur on alot of gear, usually just doing some HIT cardio is enough from time to time to stay relatively lean. Heck, with just H-drol, I added 10lbs of mass and NO bodyfat in 3 weeks...

I cant be sure but I doubt many pro bb'ers cycle their carbs until they start cutting down for a show. But then again , most pro bb'ers just pack on tons of weight and get fat in the off season. Just look up those guys in their off season. They all hover around 11-15% BF.

Recomp is another definition for a proper cutting cycle, IMO. I'm one of those guys that actually grows into a competition instead of "cutting". Anyways, bulking should expect some fat gains. Efficient cutting should expect fat loss and a small amount of muscle gains.
 
fueledpassion said:
I think this might be for either. If ur on alot of gear, usually just doing some HIT cardio is enough from time to time to stay relatively lean. Heck, with just H-drol, I added 10lbs of mass and NO bodyfat in 3 weeks...

I cant be sure but I doubt many pro bb'ers cycle their carbs until they start cutting down for a show. But then again , most pro bb'ers just pack on tons of weight and get fat in the off season. Just look up those guys in their off season. They all hover around 11-15% BF.

Recomp is another definition for a proper cutting cycle, IMO. I'm one of those guys that actually grows into a competition instead of "cutting". Anyways, bulking should expect some fat gains. Efficient cutting should expect fat loss and a small amount of muscle gains.
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Lol at 15% being "fat". I've seen pictures of kai greene. He hovers 20 to 30% in off season.
 
pyrobatt said:
Lol at 15% being "fat". I've seen pictures of kai greene. He hovers 20 to 30% in off season.
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I havent looked at him...I was referring to Cutler, Heath, Jackson, Wolf & Lewis.

Granted, there are plenty of them that get worse than that but 30% is way too much fat. 15% at that level makes sense to me but not 30%.

Reminds me of Lee Priest, @ 5'4" would get up to 280lbs in off season weight. Just nuts..
 
Chris Aceto is a well known highly respected nutritionist in the bodybuilding world. Some of this may seem quite obvious but this article is correct in one thing, stepping up slowly and then backing down for a week to clean up the damage.

This is far from the first time this has been visited but it is a good layout that would work well for most. Many people who work with easy gainers find that they have to do mini bulks broken up by mini cuts to keep at a certain level of conditioning while working to gain muscle mass.

Is it magic no but it is a good method that would work for someone wanting to push for the most anabolic situation while controlling fat accrual over the off season.

Other diets similar in Nature are things like the ABCDE diet or the Alphabet Diet, which tend to toggle between a few weeks of bulking then a week of cutting. Same premise as here just here he is giving hard numbers to use.

I'd say the article is pretty good for people in need of the information.
 
fueledpassion said:
I havent looked at him...I was referring to Cutler, Heath, Jackson, Wolf & Lewis.

Granted, there are plenty of them that get worse than that but 30% is way too much fat. 15% at that level makes sense to me but not 30%.

Reminds me of Lee Priest, @ 5'4" would get up to 280lbs in off season weight. Just nuts..
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Buhaha. The 1 bodybuilder as tall as me was 450 lbs off season.
 
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