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admin | Natural Testosterone Replacement | 25.07.2014
Traditionally when it came to gaining weight or "bulking" in an attempt to add muscle, carbohydrates were the focal point in bridging the caloric gap that stood between the bodybuilder and his weight gain goal. Traditionally Carbohydrates Were Used To Fill The Caloric Gap Needed To Reach A Weight Goal. The problem with this is that many of us either gain fat easily because of genetics or we're way past our teen years and having a fast metabolism is a thing of the past. So next time you crack open that Family Size bag of chips and dip and use the excuse that your "bulking", take that into consideration.
Now, of the premeditated amounts of carbohydrates you're going to be taking in everyday, there is a timing issue with carbohydrates that must be taken into consideration to maximize its effect. In general, lower GI foods are usually things like whole wheat bread, oatmeal, or anything else fibrous. Have you ever heard someone say, "Ever since I stopped drinking soda and sugary juices I lost a couple pounds without doing anything"?
The fact is that the during the "low-fat" diet revolution that has been going on in the U.S. Most notable of the effects of healthy fats is reducing inflammation, increasing heart health, and lowering blood cholesterol.
Supplementing with Omega 3 or eating fish at least twice a week is highly recommended as well. The best example of a moderate fat diet that has the most proven long term success is the Mediterranean diet.
Despite the advocacy for healthy fats, moderate amounts of saturated fat should not be feared. In a study done in the Journal of Applied Physiology they found that serum levels of testosterone were elevated following exercise with subjects who consumed a diet that was relatively high in fat6. It is also well known that moderate amounts of fat while dieting for a contest are all a natural bodybuilder can do (outside of high intensity exercise of course) to make sure cortisol (a catabolic stress hormone) doesn't completely evaporate testosterone.
So if you're a hard gainer, and you've tried eating like there's no tomorrow but to no avail; you can easily increase your calorie intake by adding in more fats into your diet (remember, fat is 9 calories per gram as opposed to the 4 calories per gram of protein or carbs).
If you gain weight easily and your goal is muscle mass, think of carbohydrates as your fuel source and take in the healthy fats and protein to get big. First off, your goal for weight gain according to them should be 1 pound every one to two weeks for an intermediate lifter and one pound every one to two months for an advanced lifter (a bulking period for a natural bodybuilder should be about 6 months). Taking in an extra 250 calories a day above what is expended (from metabolism and physical activity) is recommended for weight gain as well. Here's a generic example: let's say you're a 21 year old, 6 foot tall, 180 pound guy and you lift weights five times a week.

For you to actually make lasting gains as an advanced lifter, you have to live it day and night for a lengthy period of time before you can ease off the gas (in regards to the diet I mean, don't go into overtraining). If you're using the moderate fat method we just discussed, then the ratio for your weight would be 40-25-35 (carbs-protein-fat). 30g per meal, chicken or turkey mostly with fish two maybe three times a week try to limit red meat to twice a week. If you can follow these guidelines for your bodyweight, sleep 7-8 hours a night, and lift at a high intensity with a different workout every 2-3 weeks you should be able to put on muscle over time. After spending a lot of time with the team strength and conditioning coach Dustin fell in love with exercise physiology. This practice usually delivers results for hard gainers or young adults (typically those who are 18 and under).
They cause the body to release insulin which pulls available nutrients in the blood and puts them to use (amino acids for muscle recovery) or storage (excess calories stored as fat)1.
What it comes down to is that you can't gain muscle without at least a moderate surplus in calories over what your body burns in a day including exercise. When it comes to just weight lifting alone, your carbohydrate requirement is going to be based on volume (sets x reps x weight) and intensity (rest between sets, drop sets, free weight exercises like squats, deadlifts etc.)2.
However pre-exercise carbohydrates suppress lypolytic activity (fats being metabolized during exercise)3. High GI foods are usually those containing high amounts of sugar (regular soda, fruit juices, and fat-free yogurt, anything high in sugar). For sedentary people (those who don't exercise on a regular basis) this can actually happen. The fats you should be looking for are poly and mono-unsaturated fats, they are never solid at room temperature (ex: butter vs.
Omega 3 fatty acids help to keep blood pressure in check (bodybuilders put there blood pressure through the roof every time they're in the gym), decrease triglyceride levels (blood fats), which can aid in the decrease of atherosclerotic plaque (reducing plaque that causes blood clots) and reducing your chances of heart disease in general.
A Harvard study was done with 101 men and women and what was discovered with the moderate fat Mediterranean diet (35% calories from fat, mostly monounsaturated from peanut butter, peanuts, mixed nuts, olive, canola and peanut oils) is that it increased compliance (it was easier for subjects to stay on the diet)5.
Don't be scared of the saturated fat in your oils and peanut butter, and keep the saturated fats from your red meat in check (have your white meat chicken and turkey on a regular basis, switch it up with fish twice a week and steak once or twice a week so you don't get bored).
Just be wary of the fact that high amounts of saturated fats increase the risk of cardiovascular disease7. Here's an example based on some NSCA (National Strength and Conditioning Association) recommendations.
During a good bodybuilding routine, usually a good 300 calories are expended and should be taken into account when trying to increase calorie intake.

Your maintenance level calorie consumption (including your workouts) will be about 2,900 calories (you can use an online calorie calculator to help you). Now the next step is, once you find out the number of calories you should be taking in, what's the macronutrient profile (how many calories in carbs, fats, and protein make up your diet) you should be following?
They usually have preset rations for things like the zone diet and the low carb diet, but I personally prefer calculating your daily protein requirement and then going from there. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. For someone with a fast metabolism, taking in complex carbohydrates 6 times a day will help prevent muscle wasting and will promote storage of macronutrients (carbohydrates, fats, proteins) rather than expenditure.
However, excess carbohydrates may not be the right way to go for gaining size and staying lean. Glycogen is the stored form of Carbohydrates in the body, and under normal circumstances, the body can store about 400 grams at a time.
This is okay however, because in caloric surplus becoming leaner is almost impossible unless you're a novice weightlifter or you have good genetics. There is no evidence that sugar will make you fat (the concern is about total carbohydrates for the day and not necessarily glycemic index), but if you are trying to lose fat, the spike in insulin will prevent weight loss and the rush of sugar could cause you to "crash". In an attempt to avoid fat, Americans have increased carbohydrate intake which has consequently increased their consumption of processed high glycemic foods (from high GI white bread, to high sugar fat free products)4. As well as aiding in reducing inflammation; this is good for your immune system and joints. We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self.
Just be sure to be wary of the glycemic index (a grading scale of how much different forms of carbohydrates spike insulin).
Consistency is a big issue, however, many people will eat and sleep like a bodybuilder until the weekend hits and then revert back to their old ways until Monday comes. Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise.
A randomized controlled trial of a moderate-fat, low-energy diet compared with a low fat, low-energy diet for weight loss in overweight adults.

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