If I were to have a complete nub ask me what to do diet wise, this is what I’d say.
Calculate your daily caloric needs over the next week based on your activity throughout a normal week. Average that value over the 7 days. Add 200 Calories.
Take 1 - 1.25 grams of Protein per lb bodyweight. Of the difference after this is deducted from your caloric requirements, do a 60/40 split of carbs and fats for your remaining needs.
Run this “eating program” for a few weeks. If you aren’t gaining any weight, add another 100 calories doing the same split of carbs/fats ratio. Once you are gaining slowly each week - maybe 0.5 lb or so, maintain that caloric intake. If you start getting a bit fluffy, reduce the calories by 100 and see what that does.
I haven’t done a good lean bulk yet, that won’t start until I’ve reached a good stopping point leaning out. That’s just my estimation above, folks can debate/discuss their thoughts.
[quote]Professor X wrote:
That doesn’t mean that you ignore how the guys who gained the most muscle approached their eating and training ".[/quote]
Here’s how they did eat. They ate enough protein and calories to grow.
They also did the same shit everyone else does:
2 to 4 exercises per muscle group
3 to 6 times a week in the gym
compound and isolation exercises.
Is there anything more to add here?
Oh, some also juiced.
Anyone?[/quote]
any studies done on BODYBUILDERS to prove this? my doc said high blood pressure is bad. I brushed it off and said that those studies were done on untrained people
I did some research and here is what I read:
-one study (sample size 12) showed that 3 meals a day leads to more protein oxidation in the body (as in burning not absorbing) than 6 meals a day does
-another study on elderly sedentary people shows that nitrogen loss is decreased by higher frequency meals.
Amount of protein consumed is king
-much more research needs to be done on this subject (even lowry posted a study with sample size 28)
My thoughts
-6 meals a day is uncalled for non huge guys (expensive, inconvenient, uncomfortably to say the least)
6 meals lowers satiety, might leave you fat
-protein is king so why not just eat 3 times a day and have a couple protein shakes and we all go home happy
As a natural, Shelby started me on 6 meals a day, I am now on 5, because I don’t like getting up to eat at 6 am.
I’ve been losing weight this way with no consequence.
I only get hungry once a day, which is between lunch and 5 pm because that is the largest spacing in meal time. My meals are small, 200 grams meat equating to 50-60 grams protein depending on type of meat in meal, with veggies if I want (lol, yea right).
Eating 3 whole meals and 2 protein shakes during a day, is the same as eating 5 meals. Most agree if you can eat regular food over a protein shake, its better for you. Protein shakes are meant for fillers or “supplementation” when you can’t get in a regular meal - ie on the go.
[quote]Fyzjin2 wrote:
I’ve also read about plenty of successful physique athletes (and I think a bodybuilder or two) who’ve followed very different meal plans. There was even one guy who ate one big meal a day, that was it. I’ll post a link if I find one.
My point is, I’m hesitant to believe that 6 meals a day is the only way. I think that ‘optimal’ is another story entirely, but I do believe that other methods can work just as well (if not better/worse).[/quote]
I thing Serge Nubret was the guy your referring too?
[quote]Fyzjin2 wrote:
I’ve also read about plenty of successful physique athletes (and I think a bodybuilder or two) who’ve followed very different meal plans. There was even one guy who ate one big meal a day, that was it. I’ll post a link if I find one.
My point is, I’m hesitant to believe that 6 meals a day is the only way. I think that ‘optimal’ is another story entirely, but I do believe that other methods can work just as well (if not better/worse).[/quote]
I thing Serge Nubret was the guy your referring too?
[/quote]
moogs cant think, so I’m not sure I can trust your opinion here
So if the “refractory period” where blood amino levels need to dip below a threshold before spiking again for maximum protein synthesis vs oxidation (ala the MAG protocol), wouldn’t six meals a day then not follow this “optimal” intake?
[quote]Professor X wrote:
That doesn’t mean that you ignore how the guys who gained the most muscle approached their eating and training ".[/quote]
Here’s how they did eat. They ate enough protein and calories to grow.
They also did the same shit everyone else does:
2 to 4 exercises per muscle group
3 to 6 times a week in the gym
compound and isolation exercises.
Is there anything more to add here?
Oh, some also juiced.
Anyone?[/quote]
any studies done on BODYBUILDERS to prove this? my doc said high blood pressure is bad. I brushed it off and said that those studies were done on untrained people[/quote]
You’re immune to all ills that afflict our eternal enemies–normal people–because you train.
Gio, I think that you’d first have to prove/identify that the “refractory period” snicker is longer than the time it takes to digest and process each meal - including the few hours in spacing. If it was found to be that the processing occurred faster than this refractory period needed, there might be a problem. But remember, it takes time for this entire process to occur. And our cells are capable of storing new energy or resources in them before use. So you’d have to super-saturate your body continuously (like using an IV or something) to truly 100% not allow your body to “refresh” for another go.
coincidentally my refractory periods were 1 minute or less one night I went 6 times in a row, so yes, the more often you eat the shorter your refractory periods are
[quote]Quasi-Tech wrote:
So Brich, we’re essentially super-soldiers?[/quote]
He is either saying that…or he is trying to be witty in response to the statement about how high to elite level exercise decreases the risk of diabetes in itself.
[quote]Professor X wrote:
That doesn’t mean that you ignore how the guys who gained the most muscle approached their eating and training ".[/quote]
Here’s how they did eat. They ate enough protein and calories to grow.
They also did the same shit everyone else does:
2 to 4 exercises per muscle group
3 to 6 times a week in the gym
compound and isolation exercises.
Is there anything more to add here?
Oh, some also juiced.
Anyone?[/quote]
any studies done on BODYBUILDERS to prove this? my doc said high blood pressure is bad. I brushed it off and said that those studies were done on untrained people[/quote]
You’re immune to all ills that afflict our eternal enemies–normal people–because you train.[/quote]
Not just training, but ELITE training. Makes all the difference.
[quote]Quasi-Tech wrote:
Thanks boss, I try to add value if/when I can.
Though sometimes it gets lost in my verbage! Heh.[/quote]
Agreed.
I enjoyed your added value and agree with your posts.[/quote]
Back, eh? Have you lost some muscle? You look smaller in your avi…[/quote]
Back a little bit here and there. Lost muscle? I don’t think I have but maybe?
