Another solid article

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Hope some here enjoy this one. I thought it was interesting and a good share. This essentially offers advice on eating (and training) to get big w/o getting fat.

Getting big requires a lot of heavy lifting, both in the gym and in the kitchen.

The gym lifting is relatively simple, just not easy. Plenty of effective bulking programs have been published on this topic. I suggest picking one written by a coach you trust and hitting it with intense desire and bulldog determination. Don't try to "tweak" it or outcoach the coach and you'll be successful.

The lifting you do in the kitchen is another matter. Adding weight, meaning scale weight, is easy. Simply eat anything that isn't nailed down for a few months and your weight-gaining woes will be a memory, along with your abs.

Sadly, for the truly genetically hapless, this kind of uninhibited "see-food" bulking can result in a three to four pound fat gain for every pound of new muscle. That isn't an acceptable tradeoff for any bodybuilder, especially one who doesn't want to own a separate set of fat pants.

What I'm about to present is different. This isn't an old school sloppy bulking program that will quickly obliterate your abs and leave you facing a lengthy dieting phase for just a few pounds of new muscle. This is refined and efficient; a lean gain diet program designed to add muscle without sacrificing the physique in the process. Call it 21st century bulking or whatever the hell you want. I call it the most effective way to gain muscle while staying in shape.


PROGRAM DESIGN​


The program is divided into two different days – one plan for training days, the other for off days. By "training" I mean heavy weight training in the gym, not any type of cardio or conditioning. A cardio-only day is considered a non-training day in this plan.

  • The training days maximize growth through a higher carbohydrate intake, very little fat, and a good amount of lean protein. The training day schedule takes advantage of the powerful hormone insulin by timing carbohydrate intake for when nutrients will be preferentially forced into muscle cells and not body fat cells, namely first thing in the morning and post training.
  • To speed nutrients to your muscles, consume a during/post training shake composed of fast absorbing carbs and protein. This shake should be sipped throughout your training and be finished by the time the workout is completed. The possible exception to this would be on heavy squatting and deadlifting days when consuming anything while training could cause discomfort or vomiting. In this case, drink the shake after finishing those main exercises or immediately post workout.
  • Ideally, the post training meal should be eaten within the next 60 to 90 minutes to take advantage of the increased nutrient uptake window that immediately follows heavy training. Practically speaking, eat when you feel you've digested your shake and are ready to eat. While the focus of the training day schedule is to promote muscle hypertrophy, the goal of the non-training day program is to mitigate body fat accumulation. This is accomplished by significantly decreasing carbohydrate intake, reducing the total number of meals and calories, and by combining healthy fats with protein at optimal times.
  • Reducing carbohydrate intake and timing them properly keeps insulin under control, effectively preventing additional body fat storage. Carbohydrate intake is lowered later in the day when insulin sensitivity is typically at its worst. This means that higher levels of insulin would need to be secreted for a similar blood sugar level earlier in the day.
Once liver and muscle glycogen needs are met, higher insulin levels lead to increased body fat storage. This is why the plan substantially reduces or eliminates carb intake at these times and replaces it with protein and healthy fats. This helps mitigate appreciable fat gain, even with a calorie surplus.

CARDIO​

While cardio is often unnecessary – and sometimes not even desirable – in a growth phase, it can be used with this program depending on goals and body type.

  • For those that either have a genetic predisposition for fat gain or desire to remain as lean as possible, cardio is recommended.
  • Cardio can also be beneficial to those that complain of poor appetite. I know pro bodybuilders that perform cardio in the off-season simply as a means to stimulate their appetite for the work that must be done at the training table.
There are two distinct times when body fat stores are most easily tapped for energy: first thing in the morning before eating and immediately post training.

  1. I'd start with 30 minutes of cardio on an empty stomach first thing in the morning, three times per week on non-training days. If body fat accumulation is still too much, increase in small increments from there.
  2. Remember, this isn't a program to decrease body fat levels and get into bodybuilding stage condition, but to put on as much lean mass as possible while limiting fat gain. If too much cardio is performed, muscular growth potential will be severely inhibited.

THE LEAN MASS CALCULATOR​

This following sample diet plan is based upon a 220-pound lifter at 10% body fat.


To adjust the numbers for your size, simply take your lean body weight (body weight – (body fat % x body weight) and divide it by 200 (the approximate lean bodyweight of the sample lifter).

So for a 150-pound lifter with 10% body fat, the formula would be 150 - (0.10 x 150) = 135/200= 0.675.

Take this number and multiply it by the amounts listed in the sample plan to arrive at the correct numbers for your lean body mass.

So for the 150-pound lifter, instead of having 90 grams of carbs and 35 grams of protein at meal 1 on his training day, he'd have 90 x 0.675 = 60 grams of carbs and 35 x 0.675 = 24 grams of protein.

FOOD SOURCES​

This is an off-season program, and as such those with a higher metabolism may be able to get away with being a little "looser" in their food selections. That said, the following list of food selections will lead to the best results:

  • Protein: Chicken breast, tilapia, cod, turkey breast, egg whites, protein powders, and trimmed lean red meat.
  • Carbohydrate: Oatmeal, Malt-o-Meal, grits, brown or white rice, baked potatoes, yams (also known as sweet potatoes), and Ezekiel bread.
  • Vegetables: Broccoli, green beans, cauliflower, asparagus, spinach, and lettuce.
  • Healthy fats: All natural peanut butter, almond butter, or extra virgin olive oil are preferred, as are essential fats.

SAMPLE DIET PLAN​

For a 220-Pound Lifter with Macronutrient Amounts.

TRAINING DAYS: 7 MEALS PLUS WORKOUT NUTRITION​

  • Meal 1: 90 grams carbs, 35 grams protein
  • Meal 2: 65 grams carbs, 35 grams protein
  • Meal 3: 65 grams carbs, 35 grams protein
  • During/post workout shake: Approximately 75 grams carbs, 50 grams protein
  • Meal 4: (Post training meal) 90 grams carbs, 35 grams protein
  • Meal 5: 65 grams carbs, 35 grams protein
  • Meal 6: 35 grams protein, unlimited veggies
  • Meal 7: (Bedtime shake) 100 grams casein/whey blend

NON-TRAINING DAYS: 7 MEALS​

  • Meal 1: 80 grams carbs, 50 grams protein
  • Meal 2: 70 grams carbs, 50 grams protein
  • Meal 3: 70 grams carbs, 50 grams protein
  • Meal 4: 50 grams protein, up to 2 cups veggies, 15 grams healthy fat
  • Meal 5: 50 grams protein, up to 2 cups veggies, 15 grams healthy fat
  • Meal 6: 50 grams protein, 15 grams of healthy fat
  • Meal 7: (Bedtime shake) 100 grams casein/whey blend, 15 grams healthy fat

SIMPLIFIED SAMPLE DIET PLAN​

All food quantities listed are precooked measurements.

TRAINING DAYS: 7 MEALS PLUS WORKOUT NUTRITION​

  • Meal 1: 2 cups oatmeal, 8 egg whites scrambled
  • Meal 2: 3/4 cup white rice, 6 ounces chicken breast
  • Meal 3: 2 large baked potatoes, 6 ounces chicken breast
  • During/post workout shake: Peri-workout nutrition (Approximately 75 grams carbs,
    50 grams protein).
  • Meal 4: (Post training meal) 1 cup white rice, 6 ounces tilapia
  • Meal 5: 3/4 cup white rice, 6 ounces tilapia
  • Meal 6: 6 ounces extra lean round steak, 2 cups of broccoli
  • Meal 8: (Bedtime shake) 100 grams

NON-TRAINING DAYS: 7 MEALS​

  • Meal 1: 1 1/2 cups of oatmeal, 10 eggs (8 whites, 2 whole eggs)
  • Meal 2: 1 cup brown rice, 8 ounces chicken breast
  • Meal 3: 1 cup brown rice, 8 ounces chicken breast
  • Meal 4: 8 ounces trimmed sirloin, 2 cups broccoli, 1 tablespoon all natural peanut
    butter
  • Meal 5: 8 ounces cod, large salad with 1 tablespoon of extra virgin olive oil for
    dressing
  • Meal 6: 8 ounces trimmed round steak, 1 tablespoon all natural peanut butter
  • Meal 7: (Bedtime shake) 100 grams casein/whey blend, 1 tablespoon all natural
    peanut butter

GET YOUR (LEAN) BULK ON!​

Working with the body's natural insulin production and utilization is the ticket to maximizing muscular hypertrophy while minimizing fat gain. When combined with a kick-ass weight training routine featuring heavy doses of the basics, most trainees following this program can expect significant muscle gain in as little as eight weeks.

Plug your numbers into the Lean Mass Calculator and watch your muscle grow – no off-season fat pants required!
 
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@BigChief1, why do you keep posting pictures of your van in different threads? That is creepy AF bro. I really think you need to invest in a new vehicle.
 

BigChief1

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@BigChief1, why do you keep posting pictures of your van in different threads? That is creepy AF bro. I really think you need to invest in a new vehicle.
Dam, u got me good. I should have known better. Your a GD wizard of wordsmithing. Your shit is just so fresh and cutting edge. You must be a professional Roaster. I simply can’t compete.

I bet it just chapped your ass when your best shot was BBBG used to drink a lot and it ended up getting him complements. Ha! I gotta say most folks would have tucked tail after such a debacle. But not you.. You have gone out of your way to make a complete ass out of yourself. So kudos on that.

I offer a prayer for your mental health and all the children in your neighborhood u sick fuck.

Godspeed…..
 
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Dam, u got me good. I should have known better. Your a GD wizard of wordsmithing. Your shit is just so fresh and cutting edge. You must be a professional Roaster. I simply can’t compete.

I bet it just chapped your ass when your best shot was BBBG used to drink a lot and it ended up getting him complements. Ha! I gotta say most folks would have tucked tail after such a debacle. But not you.. You have gone out of your way to make a complete ass out of yourself. So kudos on that.

I offer a prayer for your mental health and all the children in your neighborhood u sick fuck.

Godspeed…..
Did you have something to say about the article or are you just posting pictures of your van and talking out your backside?
Thanks for the quality bro. Another loud noise guy.
How am I a sick fuck? You are the one posting pics of your creepy van. You need to check yourself there chief.
 

BigChief1

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Did you have something to say about the article or are you just posting pictures of your van and talking out your backside?
Thanks for the quality bro. Another loud noise guy.
How am I a sick fuck? You are the one posting pics of your creepy van. You need to check yourself there chief.
Alright, I will play. Hey, ozeecom you have been here for a long time. I bet your ripped with your wealth of cut/paste knowledge. Can u please post a pic and routine to keep us mere mortals motivated. Thanks!
 
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This is a solid article. Thank you for taking the time to copy and paste it from wherever you got it. 👍
 

TODAY

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Hope some here enjoy this one. I thought it was interesting and a good share. This essentially offers advice on eating (and training) to get big w/o getting fat.

Getting big requires a lot of heavy lifting, both in the gym and in the kitchen.

The gym lifting is relatively simple, just not easy. Plenty of effective bulking programs have been published on this topic. I suggest picking one written by a coach you trust and hitting it with intense desire and bulldog determination. Don't try to "tweak" it or outcoach the coach and you'll be successful.

The lifting you do in the kitchen is another matter. Adding weight, meaning scale weight, is easy. Simply eat anything that isn't nailed down for a few months and your weight-gaining woes will be a memory, along with your abs.

Sadly, for the truly genetically hapless, this kind of uninhibited "see-food" bulking can result in a three to four pound fat gain for every pound of new muscle. That isn't an acceptable tradeoff for any bodybuilder, especially one who doesn't want to own a separate set of fat pants.

What I'm about to present is different. This isn't an old school sloppy bulking program that will quickly obliterate your abs and leave you facing a lengthy dieting phase for just a few pounds of new muscle. This is refined and efficient; a lean gain diet program designed to add muscle without sacrificing the physique in the process. Call it 21st century bulking or whatever the hell you want. I call it the most effective way to gain muscle while staying in shape.


PROGRAM DESIGN​


The program is divided into two different days – one plan for training days, the other for off days. By "training" I mean heavy weight training in the gym, not any type of cardio or conditioning. A cardio-only day is considered a non-training day in this plan.

  • The training days maximize growth through a higher carbohydrate intake, very little fat, and a good amount of lean protein. The training day schedule takes advantage of the powerful hormone insulin by timing carbohydrate intake for when nutrients will be preferentially forced into muscle cells and not body fat cells, namely first thing in the morning and post training.
  • To speed nutrients to your muscles, consume a during/post training shake composed of fast absorbing carbs and protein. This shake should be sipped throughout your training and be finished by the time the workout is completed. The possible exception to this would be on heavy squatting and deadlifting days when consuming anything while training could cause discomfort or vomiting. In this case, drink the shake after finishing those main exercises or immediately post workout.
  • Ideally, the post training meal should be eaten within the next 60 to 90 minutes to take advantage of the increased nutrient uptake window that immediately follows heavy training. Practically speaking, eat when you feel you've digested your shake and are ready to eat. While the focus of the training day schedule is to promote muscle hypertrophy, the goal of the non-training day program is to mitigate body fat accumulation. This is accomplished by significantly decreasing carbohydrate intake, reducing the total number of meals and calories, and by combining healthy fats with protein at optimal times.
  • Reducing carbohydrate intake and timing them properly keeps insulin under control, effectively preventing additional body fat storage. Carbohydrate intake is lowered later in the day when insulin sensitivity is typically at its worst. This means that higher levels of insulin would need to be secreted for a similar blood sugar level earlier in the day.
Once liver and muscle glycogen needs are met, higher insulin levels lead to increased body fat storage. This is why the plan substantially reduces or eliminates carb intake at these times and replaces it with protein and healthy fats. This helps mitigate appreciable fat gain, even with a calorie surplus.

CARDIO​

While cardio is often unnecessary – and sometimes not even desirable – in a growth phase, it can be used with this program depending on goals and body type.

  • For those that either have a genetic predisposition for fat gain or desire to remain as lean as possible, cardio is recommended.
  • Cardio can also be beneficial to those that complain of poor appetite. I know pro bodybuilders that perform cardio in the off-season simply as a means to stimulate their appetite for the work that must be done at the training table.
There are two distinct times when body fat stores are most easily tapped for energy: first thing in the morning before eating and immediately post training.

  1. I'd start with 30 minutes of cardio on an empty stomach first thing in the morning, three times per week on non-training days. If body fat accumulation is still too much, increase in small increments from there.
  2. Remember, this isn't a program to decrease body fat levels and get into bodybuilding stage condition, but to put on as much lean mass as possible while limiting fat gain. If too much cardio is performed, muscular growth potential will be severely inhibited.

THE LEAN MASS CALCULATOR​

This following sample diet plan is based upon a 220-pound lifter at 10% body fat.


To adjust the numbers for your size, simply take your lean body weight (body weight – (body fat % x body weight) and divide it by 200 (the approximate lean bodyweight of the sample lifter).

So for a 150-pound lifter with 10% body fat, the formula would be 150 - (0.10 x 150) = 135/200= 0.675.

Take this number and multiply it by the amounts listed in the sample plan to arrive at the correct numbers for your lean body mass.

So for the 150-pound lifter, instead of having 90 grams of carbs and 35 grams of protein at meal 1 on his training day, he'd have 90 x 0.675 = 60 grams of carbs and 35 x 0.675 = 24 grams of protein.

FOOD SOURCES​

This is an off-season program, and as such those with a higher metabolism may be able to get away with being a little "looser" in their food selections. That said, the following list of food selections will lead to the best results:

  • Protein: Chicken breast, tilapia, cod, turkey breast, egg whites, protein powders, and trimmed lean red meat.
  • Carbohydrate: Oatmeal, Malt-o-Meal, grits, brown or white rice, baked potatoes, yams (also known as sweet potatoes), and Ezekiel bread.
  • Vegetables: Broccoli, green beans, cauliflower, asparagus, spinach, and lettuce.
  • Healthy fats: All natural peanut butter, almond butter, or extra virgin olive oil are preferred, as are essential fats.

SAMPLE DIET PLAN​

For a 220-Pound Lifter with Macronutrient Amounts.

TRAINING DAYS: 7 MEALS PLUS WORKOUT NUTRITION​

  • Meal 1: 90 grams carbs, 35 grams protein
  • Meal 2: 65 grams carbs, 35 grams protein
  • Meal 3: 65 grams carbs, 35 grams protein
  • During/post workout shake: Approximately 75 grams carbs, 50 grams protein
  • Meal 4: (Post training meal) 90 grams carbs, 35 grams protein
  • Meal 5: 65 grams carbs, 35 grams protein
  • Meal 6: 35 grams protein, unlimited veggies
  • Meal 7: (Bedtime shake) 100 grams casein/whey blend

NON-TRAINING DAYS: 7 MEALS​

  • Meal 1: 80 grams carbs, 50 grams protein
  • Meal 2: 70 grams carbs, 50 grams protein
  • Meal 3: 70 grams carbs, 50 grams protein
  • Meal 4: 50 grams protein, up to 2 cups veggies, 15 grams healthy fat
  • Meal 5: 50 grams protein, up to 2 cups veggies, 15 grams healthy fat
  • Meal 6: 50 grams protein, 15 grams of healthy fat
  • Meal 7: (Bedtime shake) 100 grams casein/whey blend, 15 grams healthy fat

SIMPLIFIED SAMPLE DIET PLAN​

All food quantities listed are precooked measurements.

TRAINING DAYS: 7 MEALS PLUS WORKOUT NUTRITION​

  • Meal 1: 2 cups oatmeal, 8 egg whites scrambled
  • Meal 2: 3/4 cup white rice, 6 ounces chicken breast
  • Meal 3: 2 large baked potatoes, 6 ounces chicken breast
  • During/post workout shake: Peri-workout nutrition (Approximately 75 grams carbs,
    50 grams protein).
  • Meal 4: (Post training meal) 1 cup white rice, 6 ounces tilapia
  • Meal 5: 3/4 cup white rice, 6 ounces tilapia
  • Meal 6: 6 ounces extra lean round steak, 2 cups of broccoli
  • Meal 8: (Bedtime shake) 100 grams

NON-TRAINING DAYS: 7 MEALS​

  • Meal 1: 1 1/2 cups of oatmeal, 10 eggs (8 whites, 2 whole eggs)
  • Meal 2: 1 cup brown rice, 8 ounces chicken breast
  • Meal 3: 1 cup brown rice, 8 ounces chicken breast
  • Meal 4: 8 ounces trimmed sirloin, 2 cups broccoli, 1 tablespoon all natural peanut
    butter
  • Meal 5: 8 ounces cod, large salad with 1 tablespoon of extra virgin olive oil for
    dressing
  • Meal 6: 8 ounces trimmed round steak, 1 tablespoon all natural peanut butter
  • Meal 7: (Bedtime shake) 100 grams casein/whey blend, 1 tablespoon all natural
    peanut butter

GET YOUR (LEAN) BULK ON!​

Working with the body's natural insulin production and utilization is the ticket to maximizing muscular hypertrophy while minimizing fat gain. When combined with a kick-ass weight training routine featuring heavy doses of the basics, most trainees following this program can expect significant muscle gain in as little as eight weeks.

Plug your numbers into the Lean Mass Calculator and watch your muscle grow – no off-season fat pants required!
credit the original author, shitface
 

Yano

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credit the original author, shitface
said Professor McCallister without giving so much as a glance , continuing to shuffle through the days papers on his desk .... 😎
 

Yano

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Gory Gory its a hell of a thing to read ,, Gory Gory its a hell of a thing to read ,, Gory Gory its a hell of a thing to read , I aint gonna be fat no morrrrre. (y)

Ok on to some thing serious for the moment ,,, this is an article that did help me when I read it , it made sense , I could structure my eating easily using it.

AND , it was the first mother fucking article I read that shows you how to calculate lean body mass for your protein instead of just the basic 1-1.2 gr per lb.

T-Nation Circa 2016

 
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credit the original author, shitface
Open your eyes little guy. Did it ever occur to you that the author is not concerned with self promotion or recognition?

Perhaps the author thinks this forum could use some different information rather than the same recycled and parroted training regimens that loud noise people want everyone to believe is the only option for success.

Some people it seems lack critical thinking skills and creativity thus acting as simple followers of whatever appears to be the most popular. You are allowed to think for yourself.

Don't worry about who wrote this. Actually look at the content. Some of you seem to think that only certain authors have valid content and no one else. The content itself is either valid or not regardless of author.

I'm not saying this article depicts best methods. I am saying its a good article to read and think about. Some of you need to step out of box and broaden your horizons.
 

TODAY

Elite
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Open your eyes little guy. Did it ever occur to you that the author is not concerned with self promotion or recognition?

Perhaps the author thinks this forum could use some different information rather than the same recycled and parroted training regimens that loud noise people want everyone to believe is the only option for success.

Some people it seems lack critical thinking skills and creativity thus acting as simple followers of whatever appears to be the most popular. You are allowed to think for yourself.

Don't worry about who wrote this. Actually look at the content. Some of you seem to think that only certain authors have valid content and no one else. The content itself is either valid or not regardless of author.

I'm not saying this article depicts best methods. I am saying its a good article to read and think about. Some of you need to step out of box and broaden your horizons.
I did it for you

 
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Open your eyes little guy. Did it ever occur to you that the author is not concerned with self promotion or recognition?

Perhaps the author thinks this forum could use some different information rather than the same recycled and parroted training regimens that loud noise people want everyone to believe is the only option for success.

Some people it seems lack critical thinking skills and creativity thus acting as simple followers of whatever appears to be the most popular. You are allowed to think for yourself.

Don't worry about who wrote this. Actually look at the content. Some of you seem to think that only certain authors have valid content and no one else. The content itself is either valid or not regardless of author.

I'm not saying this article depicts best methods. I am saying its a good article to read and think about. Some of you need to step out of box and broaden your horizons.
I'm just here to drop this off and leave:

Post in thread 'Training for Hypertrophy: The function of Intensity, Volume, Recovery and Injury Prevention' https://www.ugbodybuilding.com/thre...overy-and-injury-prevention.46061/post-967108
 

TODAY

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But I'm glad to hear that Matt Kroc cares so deeply for our humble little forum
 
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But I'm glad to hear that Matt Kroc cares so deeply for out humble little forum
So you knew but you asked? Nothing to say about the article? You are just trolling. It seems like only loud noise responses here. Pathetic.
 

TODAY

Elite
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So you knew but you asked? Nothing to say about the article? You are just trolling. It seems like only loud noise responses here. Pathetic.
Can I have your autograph, Mr. Kroc?
 
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I'm just here to drop this off and leave:

Post in thread 'Training for Hypertrophy: The function of Intensity, Volume, Recovery and Injury Prevention' https://www.ugbodybuilding.com/thre...overy-and-injury-prevention.46061/post-967108
I clicked on that and same trolling people as here.
I see a lot of people in that thread lost their minds when some commented on the original post which was admitted to be just a summary of articles and nothing new or groundbreaking.

The same people are here and there is a similar circumstance where I said I am sharing an article. But now its ok to troll?

Again, stop trolling. Read, Think. Open your Mind.
 

TODAY

Elite
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I clicked on that and same trolling people as here.
I see a lot of people in that thread lost their minds when some commented on the original post which was admitted to be just a summary of articles and nothing new or groundbreaking.

The same people are here and there is a similar circumstance where I said I am sharing an article. But now its ok to troll?

Again, stop trolling. Read, Think. Open your Mind.
Oh shit it's Matt Kroc
 
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