Oh, right, sorry.
"Mr.X Bulking-Up Basics: Part 2
By: Mr.X
-------------------------------------Please attempt to read this-------------------------
Lower calorie intake enhances muscle insulin action and reduces hexosamine levels
Annie C. Gazdag1, Thomas J. Wetter2, Robert T. Davidson1, Katherine A. Robinson3, Maria G. Buse3, Alice J. Yee4, Lorraine P. Turcotte4, and Gregory D. Cartee1,2
Biodynamics Laboratory, Departments of 1 Nutritional Sciences and 2 Kinesiology, University of Wisconsin, Madison, Wisconsin 53706; 3 Department of Medicine, Medical University of South Carolina, Charleston, South Carolina 29425; and 4 Department of Exercise Sciences, University of Southern California, Los Angeles, California 90089
Previous studies have demonstrated enhanced insulin sensitivity in calorie-restricted [CR, fed 60% ad libitum (AL) one time daily] compared with AL-fed rats. To evaluate the effects of reduced food intake, independent of temporal differences in consumption, we studied AL (unlimited food access)-fed and CR (fed one time daily) rats along with groups temporally matched for feeding [fed 3 meals (M) daily]: MAL and MCR, eating 100 and 60% of AL intake, respectively. Insulin-stimulated glucose transport by isolated muscle was increased in MCR and CR vs. AL and MAL; there was no significant difference for MCR vs. CR or MAL vs. AL. Intramuscular triglyceride concentration, which is inversely related to insulin sensitivity in some conditions, did not differ among groups. Muscle concentration of UDP-N-acetylhexosamines [end products of the hexosamine biosynthetic pathway (HBP)] was lower in MCR vs. MAL despite unaltered glutamine-fructose-6-phosphate aminotransferase activity (rate-limiting enzyme for HBP). These results indicate that the CR-induced increase in insulin-stimulated glucose transport in muscle is attributable to an altered amount, not timing, of food intake and is independent of lower triglyceride concentration. They further suggest that enhanced insulin action might involve changes in HBP.
I am pretty sure of the fact that you do not have to understand the study itself, all you need to do is take a look at the title. Now, we are clear on the fact: Lower Calorie intake enhances muscle insulin action and reduces hexosamine levels. The main point of this would be the “INCREASE IN MUSCLE INSULIN ACTION�, which at first sight might seem like the newest bullshit fad in dieting, but I’ll be frankly honest with you: it’s totally true. As a result, I will base my Simple-Bulking Up-Part 2 on this study, and I will lead you the reader to a revolutionary way of bulking…let’s call it, just for the purpose of this article, cycle-bulking.
The name, Cycle-Bulking, should pretty much explain itself, basically you cycle your calories from low to high for maximum results, yet this differs from Protein/Carb Cycling because the way we are looking at this is NOT carb/protein but more of a overall calories intake. Since, we know that low-calories will induce better insulin action, and high-calories will put on mass, I would say this is the perfect combination for the average-bodybuilder to put on mass.
Let’s begin by looking at the way you can cycle your calories, and why…First, you must understand that you need pre and post workout nutrition to grow and, therefore, I do not recommend going low-cal on your training days. Instead, you follow the simple equation: workout=high-calories…no workout=low-calories
Here is a chart that breaks down the calories for Training Days/Non-Training Days.
TRAINING: (same as bulking-up part 1)
1)Set calories at 20cal/lb
2)Set protein intake at 2g/lb
-Protein has 4cal/g
3)Set Carb. Intake at 1.5g/lb
-Carbs have 4cal/g
4)Set Fat intake at 0.65g/lb
-Fat has 9cal/g
Ratios (% calorie from total) : 40% protein/ 30% carbs/ 30% fat
NON-TRAINING DAYS:
1)Set calories at 10cal/lb
2)Set protein intake at 0.83g/lb
-Protein has 4cal/g
3)Set Carb. Intake at 0.83g/lb
-Carbs have 4cal/g
4)Set Fat intake at 0.37g/lb
-Fat has 9cal/g
Ratios (% calorie from total) : ~33% protein/ 33% carbs/ 33% fat
200lbs. MAN – EXAMPLE:
1)200lbs x 10cal/lb=2000cal.
2)200lbs x 0.83g/lb=166g protein
-Protein has 4cal/g
--166g x 4cal/g=664 cal from protein
3)200lbs x 0.83g/lb=166g carbs
-Carbs have 4cal/g
--166g x 4cal/g=664 cal from carbs
4)200lbs x 0.37g/lb=74g fat
-Fat has 9cal/g
--74g x 9cal/g=666 cal from fat
Ratios (% calorie from total) : 33% protein/ 33% carbs/ 33% fat
We now have a simple cycle-bulking program, where we go from BMR+60% then a drastic lowering to BMR-20%, which will improve muscle gains and decrease the amount of fat-storage from your mass diet. For, you have to understand that it’s factual that fat-gain will be one of the factors when putting on mass, therefore, a common recommendation and way of avoidance of fat-gain is calorie cycling. You can actually be very creative and make up your own ways to cycle your calories so they work for your specific body-type and metabolism. These are basic rule-of-thumb ratios and they do not bring about the same results for everyone."
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