F
FKITLETSGO
Guest
Ok guys in this little thread im going to lay out a few ground rules needed for Bulking up.
In bodybuilding there are six basic elements to succeeding.
1. Ambition, Drive, and Determination.
2. Nutrition
3. supplementation
4. Rest
5. training
6. Anabolic and/or Androgens (not required but definately has a part in the sport)
Eventually I will try to make a thread about every aspect of every element out of the 6 but it will probly take a while so let me iterate on element 2. nutrition. more specifically Bulking up.
1.5-2.2 grams of protein per pound of lean bodyweight
3.0-3.5 grams of carbs per pound of lean bodyweight
For fat intake I suggest increasing fat intake towards bedtime while synergestically decreasing carbohydrate intake. The fat will also help decrease absorption rate of protein.
limit usage of high glycemic carbs and simple sugars to your post workout meal
immediately after your workout consume 40-60 grams of protein along with 40-75 grams of simple carbs, preferably dextrose and maltodextrin which restore muscle glycogen levels and give you an insulin spike which drives the nutrients in protein to your muscle
eat six to seven meals a day each containing carbs and protein, try to reduce carb intake as the day progresses and keep a steady supply of protein. if you cannot cram this many meals while you are awake then have a time released protein drink ready for you at around 2:00 am so you can set your alarm and down it,this will enable you to utilize the most out of the high growth harmone levels at night while sleeping and keep your body with a steady supply of amino acids which are the building blocks of muscle.
Get plenty of rest 8-12 hours per night
A strict nutritional regimen like the one i have posted will keep the fat off and the muscle building. However, if your metabolism is slow as a fkn snail like mine then you'll find low intensity cardio first thing in the morning beneficial to your bulking regimen
In bodybuilding there are six basic elements to succeeding.
1. Ambition, Drive, and Determination.
2. Nutrition
3. supplementation
4. Rest
5. training
6. Anabolic and/or Androgens (not required but definately has a part in the sport)
Eventually I will try to make a thread about every aspect of every element out of the 6 but it will probly take a while so let me iterate on element 2. nutrition. more specifically Bulking up.
1.5-2.2 grams of protein per pound of lean bodyweight
3.0-3.5 grams of carbs per pound of lean bodyweight
For fat intake I suggest increasing fat intake towards bedtime while synergestically decreasing carbohydrate intake. The fat will also help decrease absorption rate of protein.
limit usage of high glycemic carbs and simple sugars to your post workout meal
immediately after your workout consume 40-60 grams of protein along with 40-75 grams of simple carbs, preferably dextrose and maltodextrin which restore muscle glycogen levels and give you an insulin spike which drives the nutrients in protein to your muscle
eat six to seven meals a day each containing carbs and protein, try to reduce carb intake as the day progresses and keep a steady supply of protein. if you cannot cram this many meals while you are awake then have a time released protein drink ready for you at around 2:00 am so you can set your alarm and down it,this will enable you to utilize the most out of the high growth harmone levels at night while sleeping and keep your body with a steady supply of amino acids which are the building blocks of muscle.
Get plenty of rest 8-12 hours per night
A strict nutritional regimen like the one i have posted will keep the fat off and the muscle building. However, if your metabolism is slow as a fkn snail like mine then you'll find low intensity cardio first thing in the morning beneficial to your bulking regimen
