A Clean Bulk - The Diet I Need

[YoungIntricateMuscle]

what you guys think about a little bit of dextrose pre and post workout if doing a clean bulk? Im a very careful now with insulin and not cheating except on sundays.My stomach has a roll now since i started bulking four months ago. I would eat cookies and pastries sometimes but now i am very careful and i want to lose that roll while gaining muscle and clean bulking. I don't want to cut just yet because i have skinny bones and don't have enough muscle yet. My question is since im not eating any sweets no more because im afraid of body fat does that mean i should stop supplementing with dextrose pre and post workout? I mean its only 3 times a week and 25g pre and 25g after workout. Is it really worth it and how usefull is an insulin spike right before and after workout?


Im thinking of instead of the dextorse pre and after workout. Maybe a banana pre and an apple after workout? Or does that defeat the purpose of the insulin spike since dextrose does a better job? Im really thinking of just ditching the dextrose and eating some almonds instead.

 

[YoungIntricateMuscle]

Here is my clean bulk diet

Clean Bulk Diet

7am – 50-64-10
2 whole eggs, 6 egg whites with 2 slices fat-free cheddar cheese, red peppers, green peppers, and onions
1 cup old fashioned oats with 1 tbsp fructose jelly

10am – 50 – 50 - 5
8 ounces chicken, red roasted peppers, brown rice, half a yam

1pm – 60 – 25 - 28
3 scoops MLO milk and egg protein, 2 tbps flax oil, 25g dextrose, 5g l-glutamine, 5g BCAA’s

3pm – 60 – 25 - 5
2 ½ scoops chocolate ON natural whey isolate, 25g dextrose, 5g l-glutamine, 5g BCAA’s

5pm – 50 – 50- 20
8 ounces oven baked sirloin steak/hens/boiled chicken with brown rice, parsley, romaine lettuce, and lemon
Or
Sushi

8:30pm- 50 – 0 - 20
8 ounces Tuna with ½ cup of almonds
Or
1 cup fat-free Cottage Cheese with ½ cup of almonds and diced pineapple/peach
Or
6 ounces Fried turkey breast and fresh tomatoes with 2 slices melted fat-free cheddar cheese on non-stick spray with low carb mayo and black pepper, and sliced romaine lettuce
Or
8 ounces boiled chicken breast and ½ cup of almonds

Total – 2, 488 calories (about 500 calories over maintenance)
Protein – 320
Carbs – 214
Fats – 88g


Sunday Cheat Day
10am
Waffles or pancakes with blue-berries and 1 tbsp maple syrup
4 scrambled eggs

1pm
Turkey breast sandwich

5pm
12 ounces Fried chicken in extra virgin olive oil

8pm
cheese danishes, chocolate chip cookies, yogurt, banana’s, apples

 

[Lextasy]

YoungIntricateMuscle - thanks for the diet, allthough ill add a couple more meals into that day... Thanks for the base tho!

JKurz1 - As soon as i get the camera back from pops ill post it up

 

[JKurz1]

what you guys think about a little bit of dextrose pre and post workout if doing a clean bulk? Im a very careful now with insulin and not cheating except on sundays.My stomach has a roll now since i started bulking four months ago. I would eat cookies and pastries sometimes but now i am very careful and i want to lose that roll while gaining muscle and clean bulking. I don't want to cut just yet because i have skinny bones and don't have enough muscle yet. My question is since im not eating any sweets no more because im afraid of body fat does that mean i should stop supplementing with dextrose pre and post workout? I mean its only 3 times a week and 25g pre and 25g after workout. Is it really worth it and how usefull is an insulin spike right before and after workout?


Im thinking of instead of the dextorse pre and after workout. Maybe a banana pre and an apple after workout? Or does that defeat the purpose of the insulin spike since dextrose does a better job? Im really thinking of just ditching the dextrose and eating some almonds instead.

What the heck would be the point of dextrose PRE? So you can crash and burn half way through your routine???

 

[YoungIntricateMuscle]

I never had the feeling of "crashing" because 2 hours before workout i would have 1 large yam. But, I read a lot of articles emphazing whey protein isolate and dextrose pre-workout. One artice is from the HST website. It really confused me at first because im so used to hearing post-workout only. But here it goes -

"Carbohydrates
High intensity exercise places great demand on glycogen stores. Glycogen is the sugar stored in the liver and muscles. Because high intensity exercise burns energy at such a high rate, the body is unable to supply sufficient oxygen to be able to use fat for fuel. Instead, it must use sugar both stored in the muscle and brought in from the blood.

Consuming simple sugars right before training can reduce the amount of glycogen used during exercise. This can prolong performance. More importantly, higher blood sugar and insulin levels appear to create a hormonal milieu favorable to anabolism (growth).

During exercise, cortisol accelerates lipolysis, ketogenesis, and proteolysis (protein breakdown). This happens in order to provide additional fuel substrates for continued exercise. The effects of cortisol may also be necessary to provide an amino acid pool from which the muscle can rebuild new contractile proteins if there are insufficient amino acids delivered from the blood. This ensures that some degree of adaptation can occur regardless of the availability of dietary protein. Over time however, if this process is not balanced with additional dietary protein, the net effect will be only maintenance or even a decrease in functional muscle tissue, as is evident during periods of starvation or prolonged dieting. Fortunately, there is only a non-significant rise in cortisol levels when carbohydrates were consumed during exercise. (Tarpenning, 1998) The net effect is a more rapid increase in the cross sectional area of the muscle fibers with the greatest effect seen in type-II fibers.

This may be a less expensive option for those who were thinking of using phosphatidylserine. In this case, carbohydrate administration appears to down regulate the hypothalamic-pituitary-adrenal axis, probably through insulin or perhaps through the presence of carbohydrate itself. This would, in effect, greatly reduce the body's catabolic response to exercise stress. All good news for bodybuilders."


Based on this information, its looks to me that its much better doing 25g dextrose pre and post workout rather then what i used to do which was just 50g of dextrose after workout. Im not exactly down with the idea; i just found yam powder very cheap and i think im going to do 25g of carbs from yams pre workout and 25g dextrose afterworkout. That makes more sense to me. What do you think?

 

[sd27bb]

man this makes diet look like a rocket science, do this dont do that, and still nothing concrete

SIMPLE:
2g of protein per lb of bodyweight
2g of carbs per lb of bodyweight
let fats fall where they may, they will automatically show up in your diet, eating only lean sources from of protein

follow this diet for two weeks then evaluate your progress, aim to gain 1-2lb per week, no more. If you are gaining fat, reduce the carbs by 50g, if you did not gain enouph increase the carbs by 50g, if the diet worked dont fix it.

 

[ProtienFiend]

man this makes diet look like a rocket science, do this dont do that, and still nothing concrete

SIMPLE:
2g of protein per lb of bodyweight
2g of carbs per lb of bodyweight
let fats fall where they may, they will automatically show up in your diet, eating only lean sources from of protein

follow this diet for two weeks then evaluate your progress, aim to gain 1-2lb per week, no more. If you are gaining fat, reduce the carbs by 50g, if you did not gain enouph increase the carbs by 50g, if the diet worked dont fix it.

I like the simplicity of this post. Id like to add that 2g of protein should only be used by juicers. For non juicers 1g/lb is enough -- and bump other cals accordingly 2500-3000 and then adjust from there.

 

[YoungIntricateMuscle]

i weigh 150. It is ridicously easy for me getting 150g of protein per day without protein shakes and without even thinking of bodybuilding. I end up gaining a lot of fat though if the rest of the calories are carbs and fats. I think the rule should be 1.5g juice or no juice per pound of bodyweight assuming you are under 15% bf. Because at 250g of protein for my weight makes me noticably gain lean weight and anything past that is too much and doesn't make it better. Then again, i have bad genetics for gaining muscle. 1g theoritacally is enough assuming you are getting surplus calories over maintance because a bulk is a bulk, doesn't matter if the daily surplus 500 calories are mostly carbs, or fats, or protein because extra anything turns into extra glucose. Of course taking in fact that protein has the least chance of converting to glucose because it would be very ineffiecent for the body.