Cool, well I guess the easiest thing to do is to link to where I’ve explained it before. I’d urge people to actually read this link because it’s explained alot better there than it will be in this post;
The idea is pretty simple, eat your face off when it’s more important (i.e. starting the meal or two before your workout and continuing for a total bulking period of 24 hours), and then use a caloric defecit afterwards.
Obviously I haven’t done scientific studies on protein synthesis rates v’s time in the post-exercise period to determine what the exact periods of caloric surplus and defecit should be, but I have played around with it and found that the parameters given in the link above allow you to keep all the best aspects of bulking but without the fat.
Specifically, if you do it right your strength, recovery times, (lack of) joint pain etc. will all be the same as they would on a standard bulk (or IMO improved, but I’m trying to shy away from hyping it up) but you can work it so you don’t add fat, or even so you actually lean up simultaneously.
If you’re sceptical as to whether this can work or not I can only assure you that I’ve done it myself, and that currently many of the people on that site I linked to, and other local (to me) sites are also doing it. I have recieved only positive feed-back on it, with everyone who uses it losing fat and gaining lean mass.
It was originally intended for people who put on fat fairly easily. For hard-gainers I would recommend a more traditional bulk, maybe using these ideas to trim off the excess every now and then (this is actually what I tend to do myself, although I’m not a ‘hard-gainer’ I just like food alot).
Another group who may run into trouble are very advanced trainees whose calorie requirements are huge at the best of times (since the calories you’ld take in on an ANA day would generally be higher than what you would eat on a traditional bulk), and for them I would probably recommend the same thing as with the skinny guys - bulk as normal and then apply some of these ideas when your bodyfat starts creeping too high.
Regarding the bodyfat issue itself, I would recommend people to stick with a bodyfat level that they are comfortable with for gaining. It’s well known that dropping fat is easier at a higher bodyfat like 15%BF than it is at 7%BF, and that corrispondingly losing muscle is easier to do at a lower bodyfat % than a higher one. Since preventing muscle catabolism is one of the most important aspects of bulking up it makes sense to keep yourself at a higher level of bodyfat when trying to add muscle.
Personally I try to stick around the 15% region. I would give that advice to someone whether they were using deliberate periods of caloric defecit as I’m suggesting here, or doing a more traditional bulk as there will always be those times when you can’t stick exactly to your deitary schedule.[/quote]
Thanks for taking the time to post this. I’ll check out the link as well.
By the way, Nice Work on your transformation. Obviously you’ve put the time and effort in.