First off, A blessed Easter to all.
I wanted to post this theoretical dicussion after finishing my second cut phase and in light of recent dicussions on maintaining acceptable body fat limits while bulking.
Basically, becuase I track my nutritional progress very strictly, I have begun to see some trends, and as such, I try to research what i see and apply it.
What I have come up with is the current following plan that really allows me to put on serious mass (after cutting) at the absolute minimization of body fat.
I have termed it the inversion principle. As most everyone here knows, I used a very strict carb-upLESS keto to cut (CHO <30g/day/FAT~70-80g) and have found this very successful to cut to low levels of bodyfat with minimal LM losses (for example, last cut I lost 10lbs total, 8.8fat mass, 1.2lbs LM at a starting body fat % of around 9.5%–it took me thirty-three days of approx 800-1,000kcal deficit and systematic training to acheive this)…
Following cut, I move into a lean gain phase using the inversion principle mentioned earlier…here, fat intake stays at under 30g/day and carbs are pretty much left uncontrolled (protein is always there around 250/300 day). Now, I do eat a lot of low and high glycemic carbs during this time, esp. rice cakes, kashi, whetena, and the like. In addition, I increase cardio following weight training to further increase insulin sensitivity (but no more than 25 minutes of a solid treadmill run or ellipitical which i do most often as its easier on the knees)
My point is this-while insulin is the primary storage hormone, we also know that de novo lipogenesis does not normally occur in humans under normal conditions, and is less likely to occur in our population (bb’ers) given systematic, regular training which empties muscle & liver glycogen on a regular basis–during the refeed/lean gain it is fat that is stored most easily, esp. in the presence of insulin…so, eating high GI foods does not lead to FAT GAIN per se unless you are A) eating fat with it or B) just sitting on your ass–this is further mitigated if you use supplements such as ALA/Citramax…So basically although the high GI foods preclude fat BURNING, they do not necessarily lead to FAT STORAGE during lean gain, esp. when excess CHO is going to be needed to be used to allow for the synthesis of new muscle tissue. Now during this refeed, the fat i do get is the essential fatty acids, some polyunsaturates from oatmeal etc., and the rest is made up of MCT fat from protein bars etc. (as we know, it is factual that MCT fat does not have the same metabolic fate of LCT and as such, is used much the same as CHO further reducing fat storage)…So I might argue that during a refeed lean gain (if your body fat is pretty low to where you want it) it is more scrupulous from a partitioning effect to eat HIGH GI or LOW GI fat free carbs as opposed to low GI carbs with a decent fat content such as oatmeal…I went out and substituted whetena for oatmeal (further saving on the fat economy) and also eat the fat free rice cakes comprised of long grain brown rice and glucose polymers. A TBSP of honey in my protein shake makes a nice thick texture and I really recommend it too. Laugh at me all you want–but the results speak for themselves. I just thought i would broach this idea/topic/revelation or whatever you want to call it–becuase sometimes I think we lose cite of key information…Indeed, I am not saying my physiological/nutrition knowledge is complete, and if JB or others out there no of other studies/scientific theory that would discount my postulates or thoughts, please critique. I truly believe in this approach, and I would not lie to anyone on this forum.
As a disclaimer, I realize different diets have different effects for different folks, but I speak (I guess) for the average recreational bb’er with a normal metabolism and no “carb sensitivity” issues. I also did not mention that as far as supplements, I simply use high quality protein blends with ALA/Citramax/some form of an ephedra stimulant/and a BCAA stack. I am not using any prohormone/or anabolics which might further alter my thoughts. Hope to get some good responses to this. Keep in mind that staying under 30CHO and then 30FAT is not as easy as it might seem…you have to be disciplined and track it, but the more you do it, the easier it gets.
Vain 68 over and out looking for eggs on this Easter weekend.