Need Help Getting Bigger

Nutrition
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[quote]k8thegr8 wrote:
Dubbz wrote:
k8thegr8 wrote:
ok I just noticed something else. Do you really drink a cup of milk during your workout? So you just bring it in a shaker bottle or something? I would definitely nix that and perhaps replace it with some Surge or some bcaas if you can afford it. I’m surprised the milk doesn’t make you puke, lol.

There’s nothing wrong with drinking milk pre/during/after workouts, it is highly insulinogenic, and contains a good amount of protein. Whats your beef? Just b/c it makes you sick doesn’t mean it makes everyone sick.

whoa chill out I wasn’t criticizing. But I still don’t think milk is ideal. Something like gatorade or Surge would be better for digestion purposes. [/quote]

Surge, of the 3 choices, is the best option. But since he doesn’t have any, I would recommend milk over gatorade. Even though milk is a low-gi carbohydrate, lactose happens to be HIGHLY insulinogenic. Also, since milk contains protein (casein/whey) as opposed to gatorade which contains no protein, the lactose in the milk will spike insulin and he will eventually start to restore glycogen levels.

22

What would be ideal an macro breakdown

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Breakfast
High Carb, High Prot, Low Fat

Snack
Moderate Carb, Moderate Protein, Moderate Fat

Lunch
Mod Carb, Mod Protein, Mod Fat

Pre-Workout
High CArb, High Prot, Low fat

Post-Workout
High CArb, High Prot, Low fat

Before Bed
Low Carb, High Prot, High Fat

Those are the guidelines, but dont go crazy over it. You may have to up protein or up carbs depending on your tolerance to carbs.

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The ideal as for macro breakdown (%s) is individualized. First thing to worry is to eat clean and eat more.

If you can handle carbs well you could do 50% carbs, 20% prot, 30% fat

If you are one of those carb intolerant guys then something like 40% protein, 30% carbs and 30% fat. Mess around with the carb and prot intake depending in your genetics, but keep fat intake to 30%