Two things to do.
1.) Dont listen to 90% of the people on here. Most are trolls and wont offer you any useful advice.
2.) Read up on nutrient timing. The book “nutrient timing” is great, and you should be able to find it pretty cheap.
It never hurts to know too much. Sure you’ll get flamed on here for using technical terms like ecto and insulin sensitivity, but if you can block out the useless flaming then its worth it to learn more.
Recently I started to relax on my eating a bit, but focus more on nutrient timing around my workouts. I wasn’t doing anything too technical, but just trying to get in carbs during my workout, and some carbs and protein after my workouts. For me, this has been a gatorade during my workouts and chocolate milk after my workouts.
So far its produced noticible results, but I will say that I cant give all the credit to nutrient timing, because ive been doing 2-adays, and some training that my body isn’t used to.
But, with just the simple methods ive been using, i was able to work out very hard and recover, and lose some fat and gain some muscle.
After reading “nutrient timing”, im now more prepared to take it to the next level.
Im going to follow the guidelines in the book and experiment with higher amounds of carbs at key times, and not adjust based on progress.
I think for a lot of us that genetically average, nutrient timing is one of the easiest and most effective methods of achiveing your goals (whatever those might be) I myself simply dont want to eat more than I already do, so ive accepted that im going to stay somewhere near my current weight for quite a while.
That doesn’t mean I cant add muscle and burn fat (not optimal maybe, but it will work for me) So for me, who is comfortable with the amount I eat and the weight im at, nutrient timing is really the only efficient method of improving my body composition.
Its pretty simple and logical:
We all know that if your not gaining weight, you are not taking in enough calories.
But simply eating more, even the “right foods” doesn’t necessarily mean your going to gain muscle, as you might gain fat and muscle, or just fat.
But with nutrient timing, if your not gaining muscle, then its pretty clear that your not taking in enough carbs and protein at the right times (assuming your training is in order).
And if your gaining muscle but a little too much fat, then you cut down on the amount of all nutrients at the times when they are not needed as much.
So what im getting at, is that although some people can just follow the simple-minded advice of people on here to, “train hard and eat”, but for others this will not be enough, and you may need to educate yourself better.
So try higher carbs and see what it does for you. Even better, follow the recomendations of nutrient timing and eat those carbs when they are going to be most beneficial. If it works keep doing it, if not change it up.[/quote]
Actually yes, it can hurt to “know” too much. The OP probably weighs 160 lbs (he is a self-proclaimed ecto). His problem is not that he is putting on too much fat for what he is eating or his insulin sensitivity isn’t down pat. He just needs to eat good food and put up heavier weight each weak on compound lifts, and you don’t need scientific terms to do that. You can talk about nutrient timing and drink your chocolate milk and gatorade around workouts (wow what a difference maker, no one else here drinks pre/post workout shakes) but KISS will work much better for him and other beginners. Keep it simple stupid.