[MikeNYY420]

Try replacing some of the proteiny foods with pasta and other carb loading things.

[KM]

True, people on steroids need to support the exponential increase in protein synthesis from the compounds they are on. Not from a factual understanding but more common sense, if they are using AAS, they have the potential to extract anabolism not just through hypertrophy. Glucose to glycogen, fats to triglycerides, amino's to proteins, and the list goes on. If I was on gear, I'd probably raise every nutrient not just protein.

Again this isn't factual, just something that makes sense to me.

[davodavo]

thanks for the great info mate
just a question about

Glucose
Fructose
Galactose

Remember them in that order

Disaccharides: di meaning two sugars
Glucose is always one of the sugars in the pair (see below)

Maltose – Glucose and Glucose
Sucrose – Glucose and Fructose
Lactose – Glucose and Galactose

im not to sure what you mean by this
is that the order how to take them
and what time during the day is the best

[Freak]

No in fact you want to generally avoid mono and disaccharides except post workout. I just said if you remember it that way it is easier to remember the composition of the disaccharides. Does that help?

Monosaccharides means one sugar. Mono meaning one and saccharide meaning sugar.

Di: two.

[mmike11223344]

nice

[papa-101]

great read, thanks heaps

[Boltonian99]

Really helpful information Freak. One question, once you have your baseline, do you just add 500 calories and keep eating that until you stop putting weight on, then add another 500 on so on. Thanks in advance.

[Freak]

Exactly!

[MikeNYY420]

I was having a discussion about this earlier and the question came up, what type of carbohydrate is in white rice, potatoes and bread that spikes insulin? I'm thinking that since they're so processed they don't have the complex starches and fibers anymore and instead have, what, sucrose?

[Freak]

It's just that the fiber usually slows it down and that is taken out.

[MikeNYY420]

But then isn't the bread mostly starch and still complex and then still be slowly digesting?

[Freak]

No, the fiber and grains makes it complex.

[Doug10]

So Freak I work out in the mornings right after breakfast. I usually have oatmeal and egg whites for breakfast and then a protein shake and a banana when I get done lifting. I want my body fat to stay low but I am not seeing any noticable gains. What should I eat for my post workout meal in the morning? Also would honey be a good addition to my oatmeal in the morning?

[Freak]

Center your meals around your training.

50% of carbs for your breakfast meal
20% during wo of your carbs from maltodextrin, waxy maize, or dextrose
25% post wo meal
5% from veggies throughout the day

Only a small amount of fructose with your oatmeal.

Let me know if you have more question or if I need to clarify something.

[Doug10]

Would a white potato be good for post workout? Basically I just take a nonstick pan and grate the potato into hashbrowns. There is nothing added its just the potato. Will this work or not?

[Determined 08]

So whats the best carb for breakfast. I usually eat some grits or oatmeal. Every once in a while 4 pieces of wheat bread with peanut butter (not sure if the pb early is bad just think it tastes good, lol)

Also what are some high caloric foods that I could add to my diet?

Edit: i use to know this stuff. coming back from 7 month shoulder injury

[Freak]

Yes Doug potatoes would be fine. I think the GI is in the 90s.

Determined, grits, oatmeal, or whole grain toast is fine but whole grain toast is expensive imo so stick with grains.

[Determined 08]

So if its whole wheat bread it needs to be toasted? Is this cause the heat brings out the proteins and carbs? Though I heard that somewhere or if may just be nonesense on my part

[Moro]

Oatmeal is the breakfast king so to speak,

Fats are usually a good thing if your a hard gainer or struggle to get extra calories into your diet im not saying run down to micky D's things like PB, nuts, fish oil, flaxseed oil, even mayo on occasions,

My old training partner used to take in 2L (about 1/2 gallon) of chocolate milk a day when he was on 7000 calories though i dont recommend this

[Freak]

No it does not need to be toasted. Personally I find it drier and harder to eat.

[Metalhead121]

Whats wrong with muscletech?

[mf612]

^^
i lolled.

[Freak]

Muscletech is too expensive for what you get. You can but that active ingredients much cheaper.

[endoods2005]

im currently 135lbs, and I just started working out like almost for 2 months. and I have difficulty eating 5 times a day. the best thing I could do is to eat 3 times a day, its a miracle if i could eat 4 times a day. And I got a question, how many grams of protein do you need to take PER MEAL? :p.

craaap. im frustrated in gaining weight right now. come on.

[irishmuscle9]

when u say increase by 500 cal per day after ur baseline, when do u stop adding 500 calories?

[mf612]

you dont increase your calories 500 per day. you eat 500 calories each day over your baseline. if your baseline was 3000 calories. you would eat 3500 per day.

[Freak]

Yep I think that's how most interpreted it.

[Tuftone]

Just a few questions about your artical. I am wondering if you would up the protien when cutting say as high as 2g/1lb. For me at 188, 188 g of protein is enough for the bulk. Im am starting today cutting my protein to around 190g. On off days would you cut the carbs slightly and up the protein. Thanks freak.

[MikeNYY420]

2g/1lbs of bw is good for cutting IMO.

[Freak]

It's a little high imo but check out Layne's pre-contest article; depends on your body type.