Bulking Diet

[lil k]

i just got done bulking, basically i followed a place of 50/30/20 (protein, carbs, fat)

i took in about 200+ grams of protein a day, all my fats came from udos oil, nuts, pb etc. and the carbs were mostly wild rice, brown basmatti rice, yams, veggies etc. post workout i took in about 40grams whey, 50 grams carbs from dextrose, and some l-glut and 5 grams creatine.

i ate real real clean, i just ate a lot more.

 

[JJFigure]

What kind of results did you get, lil k?

 

[Deleted member 33117]

Those who are advocating 20% fat calories should bear in mind that it is much more difficult to gain muscle mass on a low fat diet, and the gains come much slower. In terms of staying lean, bear in mind that when overeating (which one needs to do in moderation for efficent gains) additonal carb calories ARE more likely to cause a gain in bodyfat than fat calories. I would advocate something closer to a 40/30/30 p/c/f split.

valerie, I would agree with you on the fructose issue 100%, however not on the lactose. If one can tolerate dairy products, they are extremely anabolic, and tend to reduce gains in bodyfat when overeating. They have been proven to increase insulin senstivity, which will not only yeild faster gains in lbm, but will also reduce gains in bodyfat. Nutritionist have also noticed, and they suspect it involved the high amounts of asborbable calcium present in them, that a moderate to high intake of dairy products seems to reduce the ability of fat cells to take in nutrients. This effect appears to be more prounced in women than in men. My advice is for her to eat a considerable amount of dairy, if she isn't lactose intolerant.

Do not forget the importance of SATURATED (owww scary stuff) fat as well as a high intake of omega 3's when seeking optimal gains in muscle mass. Do not go lightly on the leafy green vegetables either. 4 or 5 salids a day, should be the minimum when bulking.

Shak, if you have any specific questions, I'll be more than happy to answer them. I really didn't give enough information in this post.

 

[lil k]

What kind of results did you get, lil k?

i did very well actually...gained about 20lbs over the 3 months.....i put on a lot of lean muscle and added fat of course....my bra size went up because my lats grew like crazy....i think that my genetics are as such that i grow almost too fast to my liking....i am 4'11 and am 121 now (but was 126 at end), i am cutting now and will be for a while...i added size to my traps, delts, lats, and triceps the most....now that i am leaning down i can see a horseshoe which was never that noticeable before....

the fat that i did gain is coming off fast now, but i am cutting pretty hard......nice to have some good size out of it, it was the first time i ever "bulked" per se, and i am not sure i will do it again cause i don't like feeling chubby hehe....but all in all i put on at least 7-10lbs of lean muscle and that was well worth it by far!

oh one last point, i took about 4-5 tablespoons of udos ed, for the majority of my fat....

 

[Shak]

thanks to all of you for your awesome responses.

i'd like to gain at least 7-10 lbs of lbm over the next 6 months. i was able to put on some size last winter, went on a very effective cutting diet this past spring, and then enjoyed my summer...(took the past two months off and enjoyed outdoor activities).


body - i'm not lactose intolerant. i handle dairy very well. how much dairy would you suggest i have daily? i prefer my protein shakes mixed with milk rather than water. in terms of saturated fats, do you suggest i get these mostly from meat? i'm insanely anal whenever i prepare meat (cutting every little bit of fat off that i see). should i stop this? it will be hard for me...it's so gross.

i can buy dextrose to mix with my post-workout shakes, but i thought having a protein shake with some sort of food would be easier.

lil k - what exercises do you attribute to your rapid lat development? i wish i had your genetics!

thanks val for all the advice!!

 

[Deleted member 33117]

thanks to all of you for your awesome responses.

i'd like to gain at least 7-10 lbs of lbm over the next 6 months. i was able to put on some size last winter, went on a very effective cutting diet this past spring, and then enjoyed my summer...(took the past two months off and enjoyed outdoor activities).


body - i'm not lactose intolerant. i handle dairy very well. how much dairy would you suggest i have daily? i prefer my protein shakes mixed with milk rather than water. in terms of saturated fats, do you suggest i get these mostly from meat? i'm insanely anal whenever i prepare meat (cutting every little bit of fat off that i see). should i stop this? it will be hard for me...it's so gross.

i can buy dextrose to mix with my post-workout shakes, but i thought having a protein shake with some sort of food would be easier.

lil k - what exercises do you attribute to your rapid lat development? i wish i had your genetics!

thanks val for all the advice!!

Avoid fat free dairy products, and eat a steak every day. That should handle your saturated fat needs. Alot of people act like saturated fat and cholesterol are going to kill them. They are necissary to not only sustain human life, but one needs a considerable amount of them to keep the release of several anabolic hormones at a high level. The human body has not only evolved to handle them, but to acutually need them. The reason they become harmful, is because people today often do not eat the foods that we evolved to eat with them (green vegetables and sources with efa's), and by eating foods that we should not be eating (massive amounts of carbohydrates, high GI carbs, processed sugars, hydrogenated oils) that elevate insulin levels beyond the normal and healthy range. If one keeps their insulin levels in check, and eats enough omega 3 fatty acids, and other efa's, they will not have a negative impact on most people's cholesterol levels or body fat.

The studies showing the most postive results in women were the one's in which they consumed 3 to 4 servings of dairy every day.

Good luck in gaining 10 ibs of muscle. You'll get alot of help and advice here to make your task easier.

 

[lil k]

lil k - what exercises do you attribute to your rapid lat development? i wish i had your genetics!

lol, my husband hates my genetics, hahahaha...i think it has a lot to do with my height..

as for my back, i think the big thing is wide grip pullups and heavy lat pulldowns...those two things really seemed to make my lats explode...of course dead lifts, and i also do a lot of bent over barbell rows, seated cable rows and one arm dumbell rows...a new thing that my hubby does and i started i really love as well...after doing everything i end back day with one arm rows on a cable machine...i sit on the floor, put the cable on the lowest setting and do one arm rows that way...i get a great stretch and a wonderful pump!

 

[Shak]

....and eat a steak every day.


i'm going to be broke...


wide grip pullups have been a goal of mine for awhile. for now, all i can do is hang from the bar...woohoo....but, i'm determine to be able to do some by the end of the winter!

 

[lil k]

wide grip pullups have been a goal of mine for awhile. for now, all i can do is hang from the bar...woohoo....but, i'm determine to be able to do some by the end of the winter!

do you have a machine at your gym that can assist you? that is how i got started doing them, then just kept working my way up....

 

[Shak]

i do have that graviton (i think that's what it's called) machine - i've been planning on using that. it's good to hear you got results from that -