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Diet advice
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Posted by: anklebreaker
I have heard that you can only metabolise so much protein at once. I am a college student on a meal plan and thus can only eat 3-4 meals per day. In my attempt to bulk I have basicaly just been eating big ass meals and focusing on stuff that is high in protein and low in fat (for the most part, I'm not sure how well cheesburgers fit in here). My question is am I gaining from having tons of protein in one meal or is it just a wastful process in which I nessecarily accumulate extra fat w/ some of the useless protein? Should I just eat regular sized meals and strive to have as many of them as possible even if it means less total food?
Posted by: Trouble
Do the math. Calculate your typical days' energy expenditure. If you want to bulk, add 500 calories.
Divide this calorie (energy input) by 5-6 meals.
Four of these you meet by your meal card in school cafeterias. The rest you meet with small portable meals that you eat in the mid morning and midafternoon, to keep your body fueled and out of catabolic protein burning.
In order for this approach to work, you must be also doing cardio 3-4 days per week, to keep your insulin working optimally, and not packing pounds on your - because you're going to be sitting in class after eating several of those meals.
It makes sense to fuel up in the morning, but to keep your carbs split between mid-GI starchy carbs and fiberous carbs, and to keep the carb intake moderate, you can try the 20-30 percent, but I wouldn't go over 40 percent. Protein should be at about 1.5-1.8 grams per lb bodymass. Fats should be smart fats, unsaturated fats like olive oil, EPA/DHA fish oil, and sesathin. The idea is not to pack on fat mass, but lean mass- less to lose, and less negative impact on insulin and adipose tissue (you don't want to be in fat storage, thats for sure).
I think you already know that you need to use common sense here. What is not understood is the role of fiberous carbs in encouraging your intestinal tract to improve its food absorption capacity. Fiber, soluble and fiberous, also modulates both fat absorption and slows glucose - keeping insulin, pancreas, liver and muscle and fat cells functioning correctly.
Use of BCAAs in your drink water, used sparingly throughout the day, can keep your body anabolic as well. You can carry it with you to class.
BCAAs not only initiate protein synthesis, they control protein breakdown, stopping it, and forcing the body to use other fuel sources (glycogen and fatty acids) - this is exactly what you want.
Hope this helps.
Posted by: BigDyl
What contains a good source of BCAA's or do you need to supplement?
Posted by: Trouble
Whey, egg white, rice bran protein and vegetable (not soy) are all good sources of ketogenic amino acids.
In order to keep calories modulated, I would recommend using the BCAA supplement in the sport drink, say 3 grams in a 20 oz glass of water (mixes best with a powerered blender). Relatively little is needed to keep liver lysosome proteolysis at a very low level (protein sparing action).
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