[quote]Professor X wrote:
I know I basically just asked the same question twice to MassiveGuns and BlueCollarTr8n, but I’m also interested in your opinion too.
What kind of a modern “bulking diet” would you advocate in order to optimize muscle gains and take advantage of hormonal fluctuations, insulin response, etc.?
I’m assuming that your additional training in biology and the human body has given you some insight into how to optimize those processes, so I’m interested in how you would approach it.[/quote]
New trainer under the age of 25 with above average genetics who does no gain fat easily. For someone like that with a goal of being really big, those insulin responses to food intake will aid more muscle growth. It is only recently that many people seem to act as if insulin spikes should be avoided. They should if you are trying to lose body fat and retain muscle. That is not ideal for gaining the most muscle possible.
You may want to start another thread. I have a feeling this one will be screwed by the same nonsense that has been happening.[/quote]
Well, I tried creating a new thread but it seems to be in limbo somewhere. If that thread ever gets created, I’ll copy things over.
Unfortunately I don’t represent the ideal situation there with the “under 25 and above average genetics”.
What sort of dietary approach would you suggest for someone who has the genetics of a distance runner and an appetite that self-regulates to 135lbs @ 5’10?[/quote]
It sounds like you are one of those people that will have a hard time putting on weight. Do you find that you can eat whatever you want and you can still see your abs? If you are one of those people, how you should start depends on your lifting experience. If you are a total noob, just make sure you have protein covered for you weight, and eat a little bit more than your current intake, say an extra 300cal. Once you have a solid foundation in Squats, Deads, Military press, Bench, Dips and rows (as in your technique is solid) then its time to push it.
You need to buy a body fat monitor, Train your ass off, and just keep bumping calories till the scale starts to move. If its all fat, back off calories and up the training. Once you know wha your gaining level is, then you have something to work with. I have a feeling you will find the number you need to gain is going to be more than you are used to eating.
Dairy IMO is best for peri-post workout. Yoghurt is actually a great one, just add 500g low fat natural yoghurt to your post workout shake and drink it up. That will spike insulin to a massive exent.
The best foods to maintain glycogen are healthy carb sources. Oats IMO are the best. For some reason oats don’t seem to bloat you or make you gain as much fat. And I am personally of the opinion that you should have a high to moderate carb meal at night, it helps you sleep and night time is when the protein switches kick into overdrive, you don’t want to be dehydrated or carb depleted at that time, and you want insulin shuttling nutrients to the cells that need them.[/quote]