Bulking Diet

[Shak]

Hi Everyone -

I'm finding lots of information on how to eat to LOSE weight and there is tons of info from the guys on the diet board on bulking diets, but I'm not finding a whole lot of info on bulking diets for women. I obviously don't need 500g of protein and 4000 calories a day like some of the men!

I'm going to be training really hard over the next 6 months, but I want to make sure I'm eating right too.

Does anyone have a good bulking diet they can post with pre and post workout meals/shakes?

Thanks!

 

[valerie]

I don't have a bulking diet, but would offer the suggestion that now is a good time to up your clean complex carbs, protein does not need to as high as when cutting. At least one gram per lb of lbm would be a minimum. By slowly adding the complex carbs you should find the right amount without adding extra fat.

 

[Shak]

thanks val -

i have a very balanced diet. the only time i restrict my calories is when i'm cutting. i rarely eat simple carbs and my complex carbs consist of fiber cereal for breakfast and a whole wheat pita for lunch. i don't usually have a lot of carbs with dinner, unless i'm making burgers or sandwiches. the rest of my carbs come from veges & fruits & yogurt. I basically just try to eat healthy.

I assumed my protein would be higher than when cutting since i'm not restricting calories and I need the protein to build muscle.

I think my main concerns are what to eat pre and post workout.

 

[valerie]

You are not eating enough complex carbs. You can not get enough from veggies and yogurt. Yogurt has simple sugars as is the sugar in fruit....

Put simply complex carbs is what fuels your muscles. You will need less protein because complex carbs are protein sparing and you do not need to use it for energy, unlike when dieting. A
minimum would be one gram per lb of lbm, this is the least amount. you could go to 1.5 grams per lb of lbm. What is nice about that is you save money and actually make the gains you want and increase your strength as well.

You will find it very difficult to make lbm gains on the amount of complex carbs you are using now. I would add in more starchy carbs, especially on days you are lifting. Sweet potaotes, reg potatoes, rice, etc.

For both pre and post w/o you want carbs and protein.

 

[Shak]

thanks val -

i knew i needed to add more carbs - i was looking forward to it.
love those sweet potatoes!

on the diet board there is so much talk about adding dextrose to protein shakes. i suppose i could buy some dextrose, but i would rather eat those carbs instead. what are your thoughts on this?

 

[dzulboy]

um i would use the 40 30 30 routine for female bulking 40% carbs 30% protein and fat .9 grams of protein per lb is the minimum for "active" persons. so if you are say 130 you should be consuming 117 grams of protein 117 grams of fat (i know sounds high but it better to bulk this way for a woman keeps fat deposits down IMO) and 156 grams of carbs coming out to 2145 calories now i am not saying you should live by that diet but it works well hope i helped

 

[dzulboy]

um i would use the 40 30 30 routine for female bulking 40% carbs 30% protein and fat .9 grams of protein per lb is the minimum for "active" persons. so if you are say 130 you should be consuming 117 grams of protein 117 grams of fat (i know sounds high but it better to bulk this way for a woman keeps fat deposits down IMO) and 156 grams of carbs coming out to 2145 calories now i am not saying you should live by that diet but it works well hope i helped oh and 3 grams of water for every i gram of carbs you eat at least

 

[valerie]

Shak-- yes go with the whole foods. It really isnt necessary to jack up insulin. Best to keep with the low glycemic carbs, the ones with fiber. The health benefits of insulin sensitivity are important. You certainly could still have high glycemic foods, just would not overdo them. If I eat much of them, its the day prior to lifting. The idea is to gain lbm and keep fat to minimum. I would keep my fat % of diet closer to 20%. Its so easy for the body to convert dietary fat to stored fat. Personally the fats I add in are the essential fatty acids, flaxseed oil, fish oil etc. I do eat lean meats so that fat is pretty minimal. You can play around with %s. Good luck--valerie

 

[woof]

I am not sure what kind of workouts that you will be doing, but POST workout (30-60min) your body will readily replenish its glycogen stores with a 50% dextrose/ 50% whey protein shake - you do not have to worry about your body storing this as fat! If you are doing a longer endurance type workout like a long distance run (1+hr) or bike ride (2hr+) then you might even consider a 4:1 ratio of carbs:whey protein.

You can also use maltodextrin, which is sold at beer brewing stores, instead of dextrose.

The reason to use dextrose/maltodextrin is because it will be absorbed the QUICKEST. This might be important if you are going to work out again later in the day. If not, there is no reason why you could not have:
1) a banana and a pro shake
2) milk and higher pro cereal
3) flavored yogurt w/ pro powder mixed in
etc
Point being => simple carbs are not only OK, but preferred after an intense workout.

 

[valerie]

I would'nt look to the fructose and lactose to replace glycogen stores, fructose has been shown to preferentially refill liver stores. Sometimes its seems like we forget that the body has plenty of sense and ability to maintain its balance with out us adding in lots of "stuff". After a w/o the muscles will be sensitve to insulin regardless of quickness. My suggs are to keep things simple yet effective. Since you will be eating more complex carbs anyhow you can just make sure have a good meal an hour or two after your postwork out protein drink.

You could also try the malto/dex carbs for a while and see how that works. I would suggest you do a search for MS's comments on this.

BTW I am a supp retailer and do sell carb powders-----don't use them though.