[quote] Brook wrote:
Finally have time to reply.
First of all thanks again for all the insightful information. I know you do this for a living and I am grateful for receiving all this information for free. All the acronymÃ?Â¢??s made me kind of crazy thoughÃ?Â¢?Ã?Â¦hahaha. Just to make sure I got them right: CHO=Cholesterol; TBH-To be honest; IIRC=If I recall correctly; POV=Point of view.
In regards to glycogen, insulin and water: I realized the importance of insulin spikes in building muscles. My insulin is kept stable throughout the day except for the following conditions during the day: 30 minutes prior to working out ingest 10 Biotest BCAA and 1 scoop of Biotest Workout Fuel. Peri-workout: 16 BCAA and 1 scoop Biotest Workout fuel. Post workout: Post workout shake containing: 1 scoop Biotest Surge, 1 scoop Biotest Metabolic Drive low carb protein, Leucine, glycine, glutamine. While on this sub-topic, hereÃ?Â¢??s a typical nutritional intake during the day:
Meal 1 (6AM) Ã?Â¢?? 2 scoop Biotest Metabolic Drive low carb protein, 5 caps BCAA, MV, 8 caps Oil Capsule, 1 tbsp Flax oil.
Meal 2 (7:30AM) Ã?Â¢?? Meat (Grilled beef or Chicken), 3 HB eggs, coffee, green tea.
Meal 3 (10:30AM) - 2 scoop Biotest Metabolic Drive low carb protein, 1 tbsp Flax oil.
Meal 4 (12:30PM) - Meat (Grilled beef or Chicken or Fish), 3 HB eggs, Spinach with Balsamic Vinaigrette dressing, diet soda.
Meal 5 (3PM) - 2 scoop Biotest Metabolic Drive low carb protein, 1 tbsp Flax oil.
If working out:
Pre-Workout - 30 minutes prior to working out ingest 10 Biotest BCAA and 1 scoop of Biotest Workout Fuel
Peri-Workout - 16 BCAA and 1 scoop Biotest Workout fuel.
Post- Workout - : Post workout shake containing: 1 scoop Biotest Surge, 1 scoop Biotest Metabolic Drive low carb protein, Leucine, glycine, glutamine.
Meal 6 (7:30PM) - Meat (Grilled beef or Chicken or Fish), diet soda, 8 caps Oil Capsule, MV
What I am changing:
Double the scoops of Biotest Surge post workout.
Double the Flax oil from 3 tbsp to 6 tbsp
If this does not do the tricks in 1 week I will add 1 scoop Biotest Surge post workout. By that time I will be on week 6 of my cycle, it might be too late, should I add this now?
I in regards to your question on the CHO intake whether taken pre-peri or post: I think I answered that question above. Any suggestion on how to maximize CHO intake is welcome.
In regards to your question if I am in Ketosis or controlled low carb rather than no carb: I do not believe I am in Ketosis as if I am I am easily out of it during the workout dayÃ?Â¢??s intake of carbs. I donÃ?Â¢??t believe I am off carbs long enough to maintain true ketosis state. I also I do a regular cheat meal on Friday nights. Everything is fair game on this one meal a week. (No alcohol)
In regards to feeling like eating a lot: I am kidding. No complains here.
My plan of action is pretty simple:
Double the scoops of Biotest Surge post workout.
Double the Flax oil from 3 tbsp to 6 tbsp.
No that’s fine - sorry about the acronyms, i type alot and i barely know i put them in! They are as you suggested
Your diet is OK… and i know what it is like to want to gain… it is frustrating when you believe you are doing all you can but you aren’t gaining… when people say “just eat more” and you do, and fuck all happens… it is tough. The body (i am sure you know all this - but some may not) is very clever, and it will metabolise any excess calories if applied in a less than consistent manner. It must be regular - non-stop feeding!
It isn’t wise to eat TOO much over what you need, as you will gain too much fat - but IF one is like you, eating more and not seeing anything, they SHOULD NOT be ‘scared’ of adding more calories.
I am still to this day not an ‘easy gainer’ (in refrain from ‘hard gainer’ as i do not believe i am that ‘hard’), but i know what works for me. Tons of carbs, plenty of fat and tons of protein. To gain at my peak, i find that (i learnt this over many years of trial and error) around 2g/lb protein, 3g/lb Carbs and 0.5g/lb fat works very well. I WILL gain fat with this near 5000kcal approach… and often eat less as i simply cannot afford to feed like that with a missus and 2 small kinds in the house. But the numbers work.
I can see you use carbs (i am not ‘up’ on the macronutrient breakdown of the various ‘Biotest’ supplements you use, and have little interest in knowing - BUT i do have an idea which contain carbs by their names - ‘Surge’ and ‘Workout Fuel’ do, while ‘Metabolic Drive’ is isolate is it not?) throughout the training day, BUT you are still not gaining (no, you wont be in ketosis).
If i were to give an educated guess to the amount of extra calories you could try to gain weight - knowing you are low body fat, under 200lbs and active… i would add 500kcals from what you eat right now, a day.
I would eat the 500kcals extra for 1 week and see if it made a difference. If it did, i would keep the calories static for 1 more week, where i would add 250kcals PER WEEK while stringently monitoring weight/fat gain and cutting back on calories as needed, or rather than cutting back (when gaining 3lbs in a couple of days) keeping calories static until you normalise for a day or two.
If you didn’t see weight gain from the first week at 500kcals extra, i would then add ANOTHER 250kcals the second week, and every week thereafter UNTIL you felt you were gaining too fast or too much fat (it IS possible with practice, to cease adding calories AS soon as the scale jumps too much to avoid excess fat gain. You don’t cut back AFTER the fat is on preferably) - at which point you cease adding calories until the weight gain steadies, or you have gained enough for comfort.
With PT clients i rarely use this method, as the majority of people do not want to gain weight, AND if they do, they have no desire to exercise such control and discipline in order to do so…
Not only that, but for one’s regular clients, you don’t want to get them obsessive about their physique - and some people who are uneducated about physiology, yet weight concious are particularly sensitive to this outcome with regular weigh-ins.
So of course this method dictates that one weighs themselves daily… morning and night preferably (it isn’t a good idea to weight daily due to fluctuations in weight, UNLESS you weigh to such an extent that you learn exactly what those fluctuations are… in the morning i am generally 6lbs lighter than the PM) and it also is necessary to be aware of the visual physical changes that occur. As a bodybuilder i shamelessly assess my body often, and i forget it isn’t ‘normal’ behaviour! (no, not so much in public ;D).
Just my opinion ;)[/quote]
The extra scoop of Surge will add 160 calories and the 3 tbsp of flax oil will add 360 calories for a total of 520 calories a day. I think we have a plan here. I’ll keep you posted. Thanks.