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Simple or Complex Carbs for Bulking?

More details about me:


So basically trying to put on as much weight as possible. What should I know about simple vs complex carbs, and which ones should I eat more?

If your goal is as much weight as possible, then by all means go for broke and throw in as many simple carbs as you want.

If your goal is, however, to remain healthy while gaining as much muscle as possible, emphasise complex carbohydrates and take in minimal simple carbs (ideally around training). The idea is to optimise insulin levels, not to throw your insulin sensitivity out of whack. That is best accomplished with slower-digesting carb sources.

[quote]kgildner wrote:
If your goal is as much weight as possible, then by all means go for broke and throw in as many simple carbs as you want.

If your goal is, however, to remain healthy while gaining as much muscle as possible, emphasise complex carbohydrates and take in minimal simple carbs (ideally around training). The idea is to optimise insulin levels, not to throw your insulin sensitivity out of whack. That is best accomplished with slower-digesting carb sources.[/quote]

Good post, simple and to the point. There is a distinct difference between weight and quality gains!

[quote]trb wrote:
More details about me:


So basically trying to put on as much weight as possible.[/quote]
In the three/almost four weeks since that thread, how much weight have you gained?

It’s not an either/or situation. Generally speaking, simple carbs right before, during, and right after training; complex carbs other times of the day.

Re-read the nutrition articles I posted in your other thread. I think they’re pretty straightforward.

[quote]trb wrote:
More details about me:


So basically trying to put on as much weight as possible. What should I know about simple vs complex carbs, and which ones should I eat more?[/quote]

At the end of the day it does not matter because they all have to pass through your system.

Complex carbs take longer to digest and leave insulin your system much longer since their total uptake is slower. This means since you are burning carbohydrate for energy any protein and fat you eat will most likely become fat.

Simple carbs digest faster but since you cannot use all that energy at once the excess will be stored as fat.

What you should care about is how much you eat rather than the type of carbohydrate.

You will get fat all the same no matter what type you eat as long as you eat enough.

Since the beginning of the year, I’m up about 4 pounds.
Been eating a lot of chicken (half a chicken for dinner), drinking a lot of milk, and taking 2 shakes per day, 1 mass gainer and 1 protein(whey).
Overall my diet is:

  • Breakfast: 4 eggs + 2 cups of milk
  • Lunch: average, whatever I get at work
  • Snack: Milk + wheat cereal
  • Mass gainer during workout(with milk)
  • Dinner: half a chicken or 14 wings from domino’s
  • Protein shake before bed(with milk)

[quote]Chris Colucci wrote:

[quote]trb wrote:
More details about me:


So basically trying to put on as much weight as possible.[/quote]
In the three/almost four weeks since that thread, how much weight have you gained?

It’s not an either/or situation. Generally speaking, simple carbs right before, during, and right after training; complex carbs other times of the day.

Re-read the nutrition articles I posted in your other thread. I think they’re pretty straightforward.[/quote]

You could probably do with some vegies and fruit in that diet too.

Like Chris said, timing of the type of carbs is important.

Any particular veggies you would recommend? (that are very useful and at the same time simple to prepare or eat raw)
What do you think of Brussels sprouts?

[quote]sexyxe wrote:
You could probably do with some vegies and fruit in that diet too.

Like Chris said, timing of the type of carbs is important.[/quote]

[quote]trb wrote:
Any particular veggies you would recommend? (that are very useful and at the same time simple to prepare or eat raw)
What do you think of Brussels sprouts?

[/quote]

brussels are great. Stick with rich colored veggies - broccoli, kale, peppers. Adding any veggies to your current diet will surely help your overall health

[quote]LIFTICVSMAXIMVS wrote:

[quote]trb wrote:
More details about me:


So basically trying to put on as much weight as possible. What should I know about simple vs complex carbs, and which ones should I eat more?[/quote]

At the end of the day it does not matter because they all have to pass through your system.

Complex carbs take longer to digest and leave insulin your system much longer since their total uptake is slower. This means since you are burning carbohydrate for energy any protein and fat you eat will most likely become fat.

Simple carbs digest faster but since you cannot use all that energy at once the excess will be stored as fat.

What you should care about is how much you eat rather than the type of carbohydrate.

You will get fat all the same no matter what type you eat as long as you eat enough.[/quote]

I’ve noticed this in myself. I do much better on small carb portions - no matter the GI or simple/complex.

[quote]trb wrote:
Since the beginning of the year, I’m up about 4 pounds.[/quote]
Good start. Be consistent and keep it up. Just make sure your strength is increasing in the gym while you’re gaining weight.

This is a light breakfast. No reason not to have a significant carb source - toast/bagel/oatmeal/a bigass serving of fruit, something substantial to make this a bigger meal.

Plan better. If that means packing a lunch or whatever, do so, otherwise you run the risk of having to compromise with something less-than-ideal.

No real protein source here. A little milk in cereal is giving you minimal protein and that’s what we need to build muscle. Every “feeding” (meal or snack) should give you a good hit of protein.

C’mon man, 14 wings from Domino’s is only “dinner” if you’re a 12-year old at a sleepover. :wink: Also, if dinner is the first whole food meal after your training, you can really pile in the calories here. Half a chicken is a good start, but like with breakfast, it’s a great time to toss in some good carbs - veggies, corn, potatoes, whatever.

Other than those tweaks, you’re kinda getting the idea.