Carb Cycling Bulk Diet Critique

[Built]

The actual arrangement of the diet matters little when compared with the macros you intend to run, and the rate at which you gain. If you gain too fast, you'll get fatter. If you get fatter, dial back the calories a bit and grow into your weight before you resume a caloric excess.

Does this help?

 

[aidmen]

so you mean it doesn't matter how you split the c/p/f but the calories is what matter?
or the proposition isn't a good one to try out

 

[Built]

so you mean it doesn't matter how you split the c/p/f but the calories is what matter?
or the proposition isn't a good one to try out

Once you eat sufficient protein to support anabolism and your training, and sufficient fat to support proper endocrine function etc, the rest comes down to your calories, correct.

In broad strokes, this is 80% of it:

1. Decide upon a calorie-limit
2. ensure protein > 1g/lb lean mass
3. ensure fat > 0.5g/lb lean mass
4. ensure fibre > 25g daily
5. Decide when you will eat your meals, and how many you will eat each day - this is mostly based on comfort and convenience.
6. Feed your workouts - I like to get in a light meal about an hour before I train, and a nice big heavy meal afterward.

The other 20% is the mental masturbation of macronutrient timing, carb cycling, pre and postworkout nutrition, meal timing, meal frequency, food selection and supplementation. Oh and your training.

 

[aidmen]

Once you eat sufficient protein to support anabolism and your training, and sufficient fat to support proper endocrine function etc, the rest comes down to your calories, correct.

In broad strokes, this is 80% of it:

1. Decide upon a calorie-limit
2. ensure protein > 1g/lb lean mass
3. ensure fat > 0.5g/lb lean mass
4. ensure fibre > 25g daily
5. Decide when you will eat your meals, and how many you will eat each day - this is mostly based on comfort and convenience.
6. Feed your workouts - I like to get in a light meal about an hour before I train, and a nice big heavy meal afterward.

The other 20% is the mental masturbation of macronutrient timing, carb cycling, pre and postworkout nutrition, meal timing, meal frequency, food selection and supplementation. Oh and your training.

1.well the limit is 3050kcal on high days but i thought on those days i needed to keep fats low cause of the big amount of carbs and high fats would raise calories
on both days i go for 225g of proteine and on low days 90-95g of fat

4. i eat about 600-800g of veggies every day so fibre should be ok
5. eating every 2-2,5hours with mostly pre workout 60-80gr of oatmeal with 25gr of proteinepowder right after take my amino's and 40gr of waxy maize, 15-20min later 40g of whey and caseine and 30min later a normal meal.(biggest one of the day)
always try to get the most nutrition pre workout and the 2 first meals post workout
last meal of the days i keep it to proteine and fiburous carbs and before bed some caseine on low days and quark on high days.
normally plan each day one day in advance so i reach my right calories.

 

[Built]

1.well the limit is 3050kcal on high days but i thought on those days i needed to keep fats low cause of the big amount of carbs and high fats would raise calories
on both days i go for 225g of proteine and on low days 90-95g of fat

Work out the weekly average, and split it up as you see fit.

4. i eat about 600-800g of veggies every day so fibre should be ok
5. eating every 2-2,5hours with mostly pre workout 60-80gr of oatmeal with 25gr of proteinepowder right after take my amino's and 40gr of waxy maize, 15-20min later 40g of whey and caseine and 30min later a normal meal.(biggest one of the day)
always try to get the most nutrition pre workout and the 2 first meals post workout
last meal of the days i keep it to proteine and fiburous carbs and before bed some caseine on low days and quark on high days.
normally plan each day one day in advance so i reach my right calories.

Happy bulking.

 

[juggernaut]

MA, I've been tooling around with using just whey before my workouts and using IF for 16 hours, I have to say that just by doing this, my workouts have been incredible. My strength gets better on an empty stomach with just whey prior to the workout. The day after, I feel the muscles being worked more so than with food in my stomach on the days that I trained.

Why?

 

[Built]

My guess would be the combination of fast-absorbing whey and the insulin response whey proteins induce. You're storing hepatic glucose and protein right before you train. Maybe others have competing conjectures?

 

[juggernaut]

So I'm storing literal energy in the liver (or the veins leading to the liver) and using it for training, as it gets refilled after with my post workout carbs/protein?

 

[Built]

Hmmm. I was more thinking of postprandial hepatic gluconeogenesis, combined with the insulin response due to BCAAs in the whey. IE knock back a shake, your liver releases glucose and your pancreas releases insulin. You then store protein and a bit of glucose in your muscles, and of course begin your workout with plenty of amino acids available.

 

[LightBearer]

Again with the percentages. Why would it matter? It's cals in, cals out my friend. I don't know why you'd want fast carbs for your first meal. Is it for the insulin? You only need whey protein

Can I just butt in for a second,
a cal is a cal, so why would it matter if someone ate fast carbs in the first meal? and is whey protein enough of an insulin spike for post workout, negating the need for a pwo carb?
i thought i may have read that you drink whey with every meal but didnt understand why, if i got that right, can you explain this to me?
thanks for your time again!!

 

[Built]

Can I just butt in for a second,
a cal is a cal, so why would it matter if someone ate fast carbs in the first meal?

Appetite control. If this isn't a problem, by all means, eat a snickers bar for breakfast.

and is whey protein enough of an insulin spike for post workout, negating the need for a pwo carb?

In my opinion, yes.

i thought i may have read that you drink whey with every meal but didnt understand why, if i got that right, can you explain this to me?
thanks for your time again!!

I do it for appetite control. It fixes my otherwise impaired first-phase insulin response, and the extra protein promotes satiety.

 

[aidmen]

decided to try the lean gain method
eating all my cal after a 16h fast having my biggest and first meal post workout around 1pm
started the diet today
just had my post workout meal being : 300gr cooked brown rice,100gr turkeybreast,100gr broccoli and some sauce
45min before that i had my shake with 50g waxymaize and 40gr/whey/caseine
was about 50% of my total calorie intake
what is your guys oppinion about carb backloading towards the evening?
or do you have another big meal before the fast starts again, also containing complex carbs or just starchy ones?
or you prefer 2 smaller meals like 30-20% of the other calories?

on non workout days i cut out complex carbs and replace them with veggies and low gi fruits lowering carbs from 422 to 100 and raising fats from 45 to 105
already feel a lot more focused since i fasted yesterday with only a big meal before bed, kinda a warrior day

 

[juggernaut]

Waxymaize? People still buy that stuff?

 

[aidmen]

Waxymaize? People still buy that stuff?

no but i had some left and to get in 422carbs in 8hours it fit's in perfectly

 

[juggernaut]

no but i had some left and to get in 422carbs in 8hours it fit's in perfectly

what's wrong with nutrient dense carbs?

 

[aidmen]

i keep them for the other 2meals replacing the complex carbs with lentils,beans,
and trying to not feel bloated after the first meal

 

[juggernaut]

uhhh...ok.

 

[juggernaut]

Are you doing CKD or UD2?

 

[aidmen]

Are you doing CKD or UD2?

i don't use either of them

i just do 1.5gr proteine per lbs of bodyweight on training and non training days
exept do 400carbs/35fat on training
and 100carbs/100fat on off days
making it a +10% and -20%
seeying how that works and if i don't gain will up the carbs first on training and than on off days

 

[Built]

Interesting discussion. Aidmen, looks like you're working this out nicely.

 

[aidmen]

Interesting discussion. Aidmen, looks like you're working this out nicely.

well i've been studying the lean gain , warrior diet since yesterday morning 10am untill midnight and i'm still reading up on it
slowly getting there
i dropped the warrior style exept mayby on a workday when i do 24shifts and dont have to keep dragging along tons of tupperware containers like i used to and just have one big blow out around 18
mental focus and energy already a lot better since i started fasting yesterday and just love those 3big meals i can eat now
finally again the feeling of satisfaction
if the results are going to be the same i'm sold

just had my second meal : 400gr tomatoe,200gr colliflower,100gr beans,2pieces of dark bread with jam,400gr low fat yoghurt with 100/100g cherries,strawberries and half a can of tuna

 

[juggernaut]

Damn. I wish I could have the amount of carbs you take in!

 

[aidmen]

when you make most of them fiberous carbs it does look like a lot
when its only like the same as 400gr cooked rice.
but 3of those meals 3times a day in 8hours does feel good.

 

[sassy69]

Let us know how you like it - I know a number of people who LOVE this approach(Intermittent fasting diet for fat loss, muscle gain and health) and are shredded.

 

[juggernaut]

when you make most of them fiberous carbs it does look like a lot
when its only like the same as 400gr cooked rice.
but 3of those meals 3times a day in 8hours does feel good.

I've gone up to 1000+ with cutting. It's a sucky feeling the day after. You feel "expanded".

 

[aidmen]

i'll keep track of my progress on my bb.com space.
@juggernaut : what you mean with 1000+
i guess for cutting its not 1000cal each meal

and i never had any trouble eating big amounts of food
i got that after bulking on 5000kcal when i still competed
drawback is i never get a feeling of haven eaten enough anymore, so buffets i eat untill not even a drop of water can fit in my stomach, so +10-15000cal in one meal goes easy for me and when i was at 6% and i got a 'eating attack' i could eat 4hours straight full of junk food

so with the IF i can eat 3large meals and do feel i have eaten and can stop , that wasn't the case when i was eating 8meals a day.
so that's another plus on the IF.

 

[juggernaut]

I mean 1000g of carbs alone. Of course for the 36 hour period, my fats went incredibly low, and protein-just about 1.0g per pound of lean mass. It's all in the UD2-which can be used for bulking as well. I plan on trying it this year after my show.
I did however bulk a figure girl using a CKD approach with higher fat and protein. It worked incredibly well. She has a similar metabolism that I do. Sucks, because I love carbs so much. I did however, get that same feeling of not feeling completely satisfied or full after eating a shit ton of carbs.

 

[aidmen]

I mean 1000g of carbs alone. Of course for the 36 hour period, my fats went incredibly low, and protein-just about 1.0g per pound of lean mass. It's all in the UD2-which can be used for bulking as well. I plan on trying it this year after my show.
I did however bulk a figure girl using a CKD approach with higher fat and protein. It worked incredibly well. She has a similar metabolism that I do. Sucks, because I love carbs so much. I did however, get that same feeling of not feeling completely satisfied or full after eating a shit ton of carbs.

1000g of carbs spread over 36hours should still be easy for you if you love them so much, speacally after a week of low carbs
kinda what i did for a year on my own.
living for 6days on veggies and meat and than one day of enjoying other things
but i lost so much mass on it aswell i'd only use it for deep cutting and no more than a few months.
but i guess the diet is little different than what i did.
hope you'll post a log of it so we can see how it goes.

 

[juggernaut]

I have a log in my sig.
Most likely you didnt include a great amount of fat. Meat and vegetable is nice, but you NEED EFAs. They help to prevent muscle wasting.

 

[aidmen]

I have a log in my sig.
Most likely you didnt include a great amount of fat. Meat and vegetable is nice, but you NEED EFAs. They help to prevent muscle wasting.

i did include fats
olive oil, and nuts with every meal and flaxseedoil before bed, guess still not enough.
but it does work wonders for cutting.