nutrition

[monkeyman]

Hi everybody,i've been going the gym now for three years trying to bulk up,but everytime i put on wieght it's always round my stomach ,i wondered if anybody had any suggestions,by the way i am six one and twelve stone.

Thanks.

[harhar]

These are good. Gain weight but very little fat.

massive eating part 1
http://www.t-nation.com/readTopic.do?id=460331
massive eating part 2
http://www.t-nation.com/readTopic.do?id=460327

massive eating reloaded part 1
http://www.t-nation.com/readTopic.do?id=459429
massive eating reloaded part 2
http://www.t-nation.com/readTopic.do?id=459431

Note: I have never done this. I just cant do the P+C and P+F thing. I've only heard good things about it though.

[redsandpalm]

Hi everybody,i've been going the gym now for three years trying to bulk up,but everytime i put on wieght it's always round my stomach ,i wondered if anybody had any suggestions,by the way i am six one and twelve stone.

Thanks.Well you need to put on the weight a bit slower basically. I find it works well for me to use a reasonably low carb diet when I'm not doing anything physical, then throw in a big protein/carb meal an hour or so before gym time and follow my workout with about a days big eating. This means most of my bulk eating comes after the workout so if I worked hard I can eat even more :D . It's a slight varient on the old carb-cycling idea. It's probably the best compromise I've found between keeping/building strength and keeping the chub under control. I'm not totally sure why, but I'm guessing it's more important to be anabolic in that first 24 hrs, or be working off a calorie surplus on that first night post workout, than it is for the second and subsequent days.

Edit: I'm not big on that P+C/P+F thing - it's very prohibitive of lots of my favourite foods. I get the reasoning behind it but I think the effects of combining fats and carbs have been blown out of proportion. I avoid fats immediately after a gruelling workout when I know my insulin is going to be sky high, but basically after that, I think as long as your eating complex carb foods, and have fibre in your meals, there's no issue about having fat in there too. It's certaintly nothing to get overly stressed about.

[monkeyman]

Thanks redsandpalm.

[blessed_samurai]

www.bodyrecomposition.com

Lyle is the man.

[bushidoka]

So you want to be mean and lean eh? lol.
diet = 55% protein, 30-35% carb and 10-15% fats
A good high end whey protein is essential to maintain this level of protein intake
eat 6-8 times per day, 2-4 of these meals will be supplements
Do supplement with creatine or nitric oxide.
Use a thermogenic 20-30 min before work-out and first thing every morning you do aerobic work-out.
If money is no object, also supplement with an andro such as 1-AD.
Of course, all this is a waste if you do not have a solid weight routine in place!
Any questions, please feel free to ask