BULKING PRIMER

Tuftone · 04-05-2009, 11:19 PM

Hey I was just wondering if that protein amount (1g/per 1lb) is including my protein shakes. post workout shake. If my body responds well to protein should I up it slightly. I ask because I am so hungry, does it just take awhile to get used to eating that little meat? Thanks!

**Freak** · 04-05-2009, 11:50 PM

Not all your protein intake should come from shakes. You really only need it post wo and maybe pre if you are crunched on time. 1g/lb is perfect unless you are cutting or on aas then you need more.

Tuftone · 04-06-2009, 01:22 AM

Ya I wish my job allowed me to have food protein more often. Meal 2 and 4 are usually a shake and a potato because there is no ttime for more. I try and get as much as possible from food. On my current plan it comes from 3 whole eggs in the morning and half a chicken breast for meal 3 and 5. I eat that with 2 cups of rice. The rest comes from shakes I think its a little over half from food. Thanks for the tips Its realy appreaciated.

**MikeNYY420** · 04-17-2009, 10:23 AM

Quote:

Originally Posted by Freak

Not all your protein intake should come from shakes. You really only need it post wo and maybe pre if you are crunched on time. 1g/lb is perfect unless you are cutting or on aas then you need more.

Do you think a protein shake would be beneficial in the morning? I still have a scoop of whey with a scoop of glyco maize every morning.

**Freak** · 04-17-2009, 01:56 PM

Yeah because its quick.

**Demon Knight** · 04-17-2009, 03:39 PM

Quote:

Originally Posted by 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.

With 2g/lb of protein at 188lbs, you would get 1504kcal from protein alone per day! Protein alone will not save you from losing muscle mass. You should read Layne's article on cutting, it's very good.

**Demon Knight** · 04-17-2009, 03:46 PM

Quote:

Originally Posted by MikeNYY420

Do you think a protein shake would be beneficial in the morning? I still have a scoop of whey with a scoop of glyco maize every morning.

Depends. If you have trouble reaching your daily protein intake otherwise, then why not?

But more protein does not equal more muscle. Be wary of where you get your nutrition information from, most nutritionists/bodybuilders have ties with supplement companies, of course they'll say you need lots of protein.

Read a few studies. Here is a nice article on protein:
Protein intake for maximum muscle mass ? can you have too much of a good thing?

Tuftone · 04-23-2009, 09:31 PM

Am I dumb I cant find laynes cutting artical anywere. What should I type in search? What is its title? or can someone post a link?

**allstar** · 04-23-2009, 09:33 PM

http://www.bodybuildingdungeon.com/f...mbination.html

trickyballa3 · 07-07-2009, 01:39 AM

wow, 7-8 meals a day huh? Ive been on 5, i guess im going to be pusshing it even more now. How should I split it up?every 2 hours?

**Freak** · 07-07-2009, 01:46 AM

You have to do what is manageable with your life. The more split up the better but its not going to kill you just do your best with your situation.

**Moro** · 07-07-2009, 01:47 AM

5-6 is fine no less than 5 though, as long as you eat every 3 hours you should be ok, i tend to eat 6-7 meals because of my schedule

8:30am #1
11am #2
1:30pm #3
4pm #4
6pm #5PWO
6:45 #6
9:30 #7

your day is probably different to mine but thats just where i can fit my meals in,

You may want to eat more suited to your body type if you have an extremely fast metabolism you may need to eat every 2 hours if its a bit slower you could get away with 3

**Moro** · 07-07-2009, 01:47 AM

And Freak bet me to it nice =)

**Freak** · 07-07-2009, 01:48 AM

Nice post Moro!

DaGunShow · 07-27-2009, 07:02 PM

Hey Freak.
Thanks!
1 Problem is "I HATE OATMEAL!"

Should I just have Kashi, what r the next healthiest options. I suppose when I drown my oats in brown sugar it dosen't really count as a "complex carb"

thanks again!

**Freak** · 07-27-2009, 07:04 PM

sweet potatoes, yams, whole grain pasta, brown rice, quinoa, bulgar.

**MikeNYY420** · 07-28-2009, 01:34 PM

Oats are still a complex carb, the brown sugar just isn't. It's fine to mix them though especially on a bulk. I hate oats too so I mix oats and a packet of oatmeal.

I 4m Legend · 10-23-2009, 12:40 PM

Freak, have you ever heard of the glycogen supercompensation theory? glycogen
Justin Harris who is a strong proponent of carb cycling does a uses a somewhat similar diet to where he has high low and medium carb days. For the high days he says he eats 800-1000 carbs a day and believes that it is indeed stored as glycogen. Do you think that this could be possible if he does prime his body correctly before carbing up? I'm following his format and I'm wondering if you can think of any negatives. Thanks

**Freak** · 10-24-2009, 03:06 AM

Please pm me to remind me to look at this quick.

**projecthatch92** · 10-24-2009, 11:45 AM

I have whole wheat waffles in the morning. Makes breakfast very enjoyable

**Freak** · 10-24-2009, 05:32 PM

Legend, supercompensation does exist and we have known about it for quite some time. You can increase your glycogen storage capacity by doing this - you can also increase it by the typical post wo protocol. I think that the results from this are much more noticeable as you will be flat and then you will have a huge amount of glycogen and water to fill you out. Try it out and see what you think and how it works for you. For me I stick to basics and keep plugging away. I dont think there are any real tricks out there.

**projecthatch92** · 10-25-2009, 10:28 AM

Freak, what's the best time to eat fruit? I'm very bad with getting some fruit in everyday, and I think the easiest for me would be to have an apple after breakfast walking to my first class every morning. What do you think?

**HawaiianPride.** · 10-25-2009, 04:18 PM

Morning and post workout.

**Moro** · 10-25-2009, 04:25 PM

I'm all for morning and the meal before your pre workout, or the meal after your PWO
I'm anti fructose PWO as glucose and fructose both compete for the GLUT-2 receptor and because restoring muscle glycogen is higher on my priority list than liver it makes sense to consume only glucose, and remembering that fructose does not bring on an insulin response as it is digested by the liver your losing out even more by further by down regulating your "insulin sensitive" GLUT-4 receptors further

**Freak** · 10-25-2009, 04:55 PM

You are pretty much right on Moro. The only thing I have to add to that is liver has GLUT5 which is the transporter for fructose and with a small amount (5-10g) it can help restore glycogen faster than straight glucose alone.

I would only eat fruit in the morning.

**projecthatch92** · 10-25-2009, 07:02 PM

thanks for the info guys. Will do that