A Provisional Guide to Lean Bulking

[slayer of souls]

Slayer’s Guide To Lean Bulking

This is a general guide to gain quality lean muscle mass since there are various philosophies and opinion’s as to a proper structure of good diet I will discuss some debated issues at the end of the thread. This must be seen as generic guide to bulking rather then a definite one. Hence you should make changes depending on your body structure, training/dieting experience and goals.

Some concepts that will come into play are: Carb Cycling, Nutrient Timing (Berardi), Clean Bulking

Carbohydrate Cycling: This diet will have only two types of days while on the diet – high and low carbohydrate days. Carbohydrate manipulation is the fundamental dynamic aspect of this nutritional program while protein and fat intake will remain static.

Nutrient Timing:
Consists of 4 phases: Energy Phase, Anabolic Phase, Growth Phase, and Recovery Phase.

Clean Bulking: Keeping insulin levels low by consuming Low GI carbohydrate sources.

General Plan: Ratio 40/40/20 (P/C/F)
Bodybuilder’s are required to eat 6 SOLID meals a day. Should there not be sufficient time to allocate towards consuming a solid meal, then a liquid meal is acceptable although not recommended. Be aware that whey protein is not a ideal replacement since Glucogenic amino acids have been shown to cause a sharp rise in plasma insulin.

Tools
Harris Benedict Formula for Calorie Calculations
http://www.geocities.com/arelliotness/

Fitday
Fitday.com


Protein Consumption
Protein is the foundation of this diet, and it is in your best interest to keep protein consumption high (1-2g/lb bodyweight). The significance of protein in this diet is crucial and I suggest further research to understand the effects of different kinds of protein on the human body.


Fat Consumption
Fish Oil, no more then 6-10 grams
50% of dietary FA intake should be N-6
Saturated FA intake should be minimized however some forms of saturated fats can be beneficial.

Carbohydrate Consumption and Cycling Process
Training days will constitute high carbs days while non-training days low carbs.




Nutrient Pairing:
Widely debated issue. There are many that believe that when fat is added to carb meals it impairs gastric empty and impairs enzyme carbohydrate interaction. It increases a rise in blood glucose concentration when fats and carbohydrates are combined, this should be avoided if you intend to minimize insulin levels. When in fact fat goes through “different” pathways since it doesn’t not go into the bloodstream first but is packed into the chylomicrons then into the lymph and finally into the blood. Depending on your standpoint regarding this issue you may introduce a small amount of fat with meals indicated below in brackets.

The Diet
Meal 1- P+C
Meal 2- P+C+(F*)
Meal 3- P+C+(F*)
Meal 4 – Pre-workout (NOT TO BE NEGLECTED) P+C (Liquid)
Workout
Meal 5 – Post workout (NOT TO BE NEGLECTED) P+C (Liquid)
Meal 6 – Post Post workout (NOT TO BE NEGLECTED) P+C
Meal 7 – P+F
Meal 8 – P+F


Preworkout Shake- 60 minutes before training
Oats
Whey

Postworkout Shake – Consume ½ Immediately after training and slowly continue to sip on the rest.
Oats/Dextrose/Malto/Vitargo (Depends on your standpoint regarding High vs. Low GI carbs post workout)
Whey


Nutritional Supplements Index:
Whole Health MD (Nutritional Supplements Index)

Nutritional Supplements Index

Nutrient Sources:



PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts), ground chicken

COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

FIBROUS CARBS
Alfalfa Sprouts
Artichoke Hearts
Arugula
Asparagus
Avocado
Bamboo Shoots
Bean Sprouts
Beet Greens
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Celery Root
Chard
Chicory
Chives
Collard Greens
Cucumber
Dandelion Greens
Eggplant
Endive
Escarole
Fennel
Hearts of Palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce
Mache
Millie lettuce
Mushrooms
Okra
Olives
Onion
Parsley
Peppers
Pumpkin
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions
Snow Pea Pods
Sorrel
Spaghetti Squash
Spinach
String beans
Summer Squash
Tomato
Turnips
Water Chestnuts
Wax beans
Zucchini

FRUIT

(if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGGS

Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water


CONDIMENTS & SPICES

Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)


FIBROUS VEGETABLES

Alfalfa Sprouts
Artichoke Hearts
Arugula
Asparagus
Avocado
Bamboo Shoots
Bean Sprouts
Beet Greens
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Celery Root
Chard
Chicory
Chives
Collard Greens
Cucumber
Dandelion Greens
Eggplant
Endive
Escarole
Fennel
Hearts of Palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce
Mache
Millie lettuce
Mushrooms
Okra
Olives
Onion
Parsley
Peppers
Pumpkin
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions
Snow Pea Pods
Sorrel
Spaghetti Squash
Spinach
String beans
Summer Squash
Tomato
Turnips
Water Chestnuts
Wax beans
Zucchini

[slayer of souls]

*Still have to discuss supplements and expand on debated issues etc. What do you think so far?

[Curls4dGirls]

Nice post.

I would offer up something a little different to determine the diet macro structure.

First, determine caloric needs: Basal Metabolic Rate for Gaining/Losing Weight

Next, determine protein needs. For bulking, protein should be set at a minimum of 1.2 g/lbm and a maximum of 2 g/lbm. You'll need to experiment with this to find the optimal amount for your body (mine is1.8 g/lbm).

Next, set fat intake at 16 - 20% of total calories. Again, this varies from person to person (I keep mine around 17%).

Finally, set carbs such that the remainder of the calories from the caloric needs calculation (after accounting for protein and fat) come from carbohydrates.

[slayer of souls]

Originally Posted by Curls4dGirls

Nice post.

I would offer up something a little different to determine the diet macro structure.

First, determine caloric needs: Basal Metabolic Rate for Gaining/Losing Weight

Next, determine protein needs. For bulking, protein should be set at a minimum of 1.2 g/lbm and a maximum of 2 g/lbm. You'll need to experiment with this to find the optimal amount for your body (mine is1.8 g/lbm).

Next, set fat intake at 16 - 20% of total calories. Again, this varies from person to person (I keep mine around 17%).

Finally, set carbs such that the remainder of the calories from the caloric needs calculation (after accounting for protein and fat) come from carbohydrates.

Thanks, bro have a look at the link I posted, it will determine everything for you through the Harris Benedict Formula, just as instructed by Mr. YJ.

[rado]

All these edits around here