The Top 10 “Don’ts” for Mass Gaining!

[Praetorian]

Great article by Charles which articulates what I have been saying for years...proper form, lifting heavy on basic compound movements, limiting machines and isolation exercises, avoiding excess carbs, keep protein high and fat moderate, use a range of reps, avoid stimulants, and get plenty of rest.
P

The Top 10 “Don’ts” for Mass Gaining
To pack on pounds of rock-hard muscle fast, here’s what not to do

by Charles Poliquin
5/20/2010 12:20:37 PM
David Letterman’s signature comedy routine for his late-night TV show is his Top Ten List. Likewise, many bodybuilding and fitness magazines also have their top ten lists of how to achieve various body composition goals with countdowns such as “Six Tips for Building Shoulders Like Boulders!” and “The Four Best Ways to Pump Your Stomach!” Because this formula is a good way to get a message across, here is my top ten list of “Don’ts” for muscle building so you won’t end up with a body like David Letterman’s.

1. Performing too many isolation exercises
An exercise is only as good as the time it takes you to adapt to it. Provided you use enough load for enough time, all exercises can build muscle. It’s just that some exercises do it better than others.

It has to do with what the German strength physiologists call the scale of motor unit recruitment. For example, cam exercises for a given number of reps recruit less motor units than pulley exercises, and pulley exercises recruit less motor units than dumbbell exercises. The more you stick to what we were designed for as animals (lifting rocks, carrying carcasses and generally just fighting against gravity), the better off you are. What that means is using free weights in preference to machines. A large, muscular physique is built from squats, dips, chins and deadlifts – not triceps kickbacks and cable crossovers.

2. Performing too many machine exercises
Remember this motto: “Seven days training on machines makes one week (weak)!” Again, because of the scale of motor unit recruitment, if you are the type who lines up at the gym for the lat pulldown machine, you are not going to grow as fast as the guy slaving away at the chin-up bar.


To see the maximum amount of muscle that can be packed on a frame, check out a Mr. Olympia competition. Photo by Milos Sarcev
3. Believing the bulking-up nonsense
In the so-called Golden Age of Bodybuilding where bodybuilders were known by their first names (e.g., Arnold, Louie and Sergio), bulking up in the off-season and then cutting up was standard practice. Besides the obvious health problems associated with adding excess fat, bulking up is a really bad approach to trying to achieve your physique or athletic fitness goals. Here are six reasons why:

ANTI-BULKING FACT #1. Bulking-up diet programs won’t produce any more muscle growth than ingesting an ideal amount of nutrients. Sorry, but it’s simply not possible to force additional muscle growth by overfeeding.

ANTI-BULKING FACT #2. Bulking up develops insulin resistance, which makes it harder in the long run to gain muscle. What happens when you bulk up is that carbohydrates will go preferentially to fat stores, not to muscle tissue.

ANTI-BULKING FACT #3. Bulking up will make it harder for you to get leaner because insulin resistance is hard to reverse. The fatter you get, the harder it becomes to get lean. Female bodybuilders learn this fact quickly, as it is considerably harder for women to reach the low body-fat levels required for competition.

ANTI-BULKING FACT #4. The fatter you get, the more aromatase enzyme your body will produce. In the extreme, getting fat could be considered a form of self-castration, as your own testosterone will be converted into the female hormone estrogen and you will suffer many unwanted side effects. If you’re a man and you enjoy wearing a bra, go right ahead and get fatter.

ANTI-BULKING FACT #5. Getting fatter will ramp down the effectiveness of your thyroid hormone production – not a good thing, because thyroid production is essential for fat loss. The fatter your abdominal wall becomes, the less conversion there will be of T4 to T3, the metabolically active form of thyroid.

ANTI-BULKING FACT #6. The lower your percentage of body fat, the better your body becomes at nutrient partitioning. This means individuals with low body fat are more effective at storing the ingested nutrients in the muscle (as muscle tissue or glycogen) or in the liver (as glycogen) and less effective at storing nutrients as body fat. To put it in simpler terms, leaner individuals can eat more nutrients without gaining fat.

ANTI-BULKING FACT #7. The idea that “a calorie is a calorie” is a bunch of bunk. Calories from sweet potatoes are great for building muscle; calories from beer are not. For that matter, getting fat increases the risk of dying from any cause, even terrorist attacks. I’m serious – you’re a bigger target and you can’t get out of danger as fast.

4. Burning too many calories outside the gym
You can’t effectively gain a lot of muscle mass if you play basketball four days a week and in the evening go to bars cutting the carpet till the wee hours, and then run up and down the beach on Sundays. My good friend Angus Cooper was a bronze medalist in hammer throwing at the Commonwealth Games. He used to repeat a poem that came from Al Schoterman, a PICP Level 5 strength coach who was a 1972 Olympian and Jud Logan’s hammer throw coach:


The Phases of Rest
Never run when you can walk
Never walk when you can get a ride
Never stand when you can sit
Never sit when you can lie down
Never lie down when you can go to sleep


5. Keeping your reps too low
Using relative-strength protocols are great to build up the nervous system to lift high loads, but they are not the fastest way to hypertrophy. That is why athletes who compete in set weight classes sport like judo and wrestling will do relative strength as they want to get stronger and not necessarily heavier. Alternating cycles of 9-12 reps with cycles of 4-8 reps is the quickest way to gain lean muscle mass. Occasionally doing sets of 20-50 can also boost mass gains in muscles with a relative higher proportion of slow twitch muscles like the quadriceps. Such high reps for hamstrings with are typically at least 60% fast-twitch would be a waste of time.



A post-workout bundle of whey protein, L-glutamine and glycine will improve recovery ability and help add muscle mass.
6. Failing to take post-workout shakes
Taking a post-workout shake is critical for mass gaining. In fact, the rate of protein synthesis and possibly muscle growth can double when protein is consumed immediately after a workout.

Researchers at the University of Connecticut at Storrs found that a protein/carb shake also helps increase the number of testosterone receptors.
For those athletes who are already lean, I’ve found that results are best when you use a formula that contains four carbs to every gram of protein, and you should be taking one gram per pound of bodyweight post-workout. My recommendation is Quadricarb.

Post-workout glutamine supplementation facilitates muscle recovery and can accelerate muscle glycogen resynthesis and glutamine levels, which are critical in creating an anabolic environment and in preventing overtraining. Adding glycine and/or Primal Greens also helps lower cortisol post workout.

7. Failing to stay hydrated
Water is often the most neglected nutrient. Dehydration leads to higher cortisol output; negative repercussions range from increased oxydative stress to the brain, to increased fat storage.

As a rule of thumb you should drink 0.6 to 0.7 ounces of water for every pound of bodyweight. In other words, if you weigh 200 pounds, you should drink 120 to 140 ounces of water a day. An easy way to ensure that you are drinking your proper daily quota is to measure your prescribed amount into containers for the day, every morning. By bedtime, all the containers should be empty.

When first starting to do this hydration protocol, many individuals realize that they barely drink 40 percent of their water needs by the time they retire for the evening. This exercise in itself is very educational. From a practical standpoint the best indication that you are staying well hydrated is that your morning urine is clear and odorless. If it has the color of Vermont’s finest maple syrup, start drinking more water.

8. Drinking stimulating drinks all the time
Stimulants by their very nature increase cortisol. That is fine if you are on your way to the gym and are going to use that extra drive to increase loading. But once the workout is over, no more coffee, caffeinated drinks, etc.

One of the dumbest things I have seen was at Italy’s best gym in Tuscany: Locals would reach for the coffee machine post workout! No wonder I’d never seen anyone from that town bench or squat over 80 kg all week.

9. Getting insufficient sleep
As in the case of fat loss, sleep deprivation can interfere with muscle mass gains. Lack of sleep lowers androgen levels and growth hormone levels, thus robbing you of some serious growth potential.

10. Consuming insufficient protein
For a 200-pound lean male, 300 grams of protein per day would be the minimum. In fact, I think the rule should be closer to two grams of protein per pound of body weight, assuming the person is lean.

For about 70 percent of the population who is not carb tolerant, two grams per pound is good for mass gains; it can make a huge difference. Personally, I couldn’t get above 192 pounds until champion bodybuilder Milos Sarcev convinced me to get two grams of protein per pound of body weight. In a matter of eight weeks’ time I was up to 205 pounds, lean.

That being said, if an individual is carb tolerant (i.e., handles carbohydrates very well), that value would drop to 1 to 1.5 grams per pound of body weight. Someone like Christian Thibaudeau, who’s not carb tolerant, should be getting 2 grams per pound. But I’d say 1 to 1.5 grams for a guy like Milos Sarcev, who would be able to wake up and drink a gallon mixture of 50 percent maple syrup and 50 percent dextrose without it affecting his blood sugar. Guys like Milos need to get 70 percent of their calories from carbs.

The bottom line is that carb intake has to be individualized to an extent. Still, most people don’t “deserve” the carbs they eat. The rule for most people is this: You have to earn your carbs!

While there are many mistakes that can be made in trying to gain muscle mass, correcting these 10 errors will help you achieve results faster than ever.
Copyright ©2012

[steve_d]

Awesome stuff!

Love ANTI-BULKING FACT #7.

[Delt King]

I can't argue that Charles knows his stuff!

[Evolution31]

Good read P,

So true, I love the articles that prove typical "bro-science" wrong.

[cog]

#4 is a problem for me.Especially in the summer.

[rated_rko]

great post i must say

[TT Eric]

#4 is a problem for me.Especially in the summer.

Agreed, but all year round for me.

And #6 : 1g of carbs in the post work-out shake is a lot... I can't see myself having a shake with near 200g of carbs.

Are you guys taking taking that much in your PWO shkae ?

Eric

[Mo_Muscle]

I consider myselfto be a hard gainer and there is so much bad opinions out there and it's hard to sift thru the negatives. Thanks for your post it sheds a clearer light on some stuff. But, I was wondering if everyone could look over my "routine" to see where I can improve. I drink 2-3 litres of water a day but this includes mixing with shakes is it supposed to be water alone? Also, I am around 200-250 grams of protein. I am a 195 pound individual so if I go by this article I should be around the 300 gram plus range? here is my daily....

as soon as I wake up I have tea with creatine mono and 1 tablespoon of honey
mornings- oatmeal/scoop isoprotein/2 percent milk/1/2 cup frozen berries/water
Mid moring snack- 3 scoops mutant mass with water
Lunch- yogurt/protein bar/fruit/meat protein and carbs/water
Mid day snack- 2 scoops of isoprotein with water
after workout drink/ 3 scoops mutant mass and water
supper- meat protein/ carb/ veggie/water

I am starting to slowly see results but worried that I am doing this wrong. I was told to get around 3800 calories a day it was a calculation for a 180lbs bodyweight male to gain size ( that what I weighed originally). So I am making sure I get that amount but unclear if this is the right way to do stuff. I have heard mutant mass is a great product but has a lot of sugar I don't want to get fat I want togain lean muscle but end up arounf 210 lbs.

Could anyone shed some light on the situation?

Thanks,

T

[tex]

^^ too many shakes.....need more whole foods!!

[Praetorian]

Eat 6 meals per day...3 whole food and 3 shakes is fine...go for 50g pro + 30g fat + 30g carbs(berries, veggies, sweet potato) plus use a protein shake post workout. Stay away from premixed weight gain powders...just buy protein powder either a blend or a pure whey isolate...depending on how much money you want to spend and if you are lactose intolerant...isolates are more expensive but wont bother the stomach. Avoid protein bars they are junk.
P

[TT Eric]

I would like your input on taking 1g of carbs per bodyweight in the PWO shake!

Eric

[Acer]

Thats a shitload of carbs...

[Acer]

Eat 6 meals per day...3 whole food and 3 shakes is fine...go for 50g pro + 30g fat + 30g carbs(berries, veggies, sweet potato) plus use a protein shake post workout. Stay away from premixed weight gain powders...just buy protein powder either a blend or a pure whey isolate...depending on how much money you want to spend and if you are lactose intolerant...isolates are more expensive but wont bother the stomach. Avoid protein bars they are junk.
P

So your saying to Eat 180G Fat per day? Is that correct ? Just wondering...

[Praetorian]

Yes that's why you keep carbs lower...you dont need as many and they are just extra calories that could be stored...carbs should be earned...ie used as fuel for what you are doing. Even while dieting for a contest I have my clients eat 100-130g of fat daily to start.
P

[Praetorian]

I would like your input on taking 1g of carbs per bodyweight in the PWO shake!

Eric

Im trying to clarify that...it does seem excessive...stay tuned.
P

[Praetorian]

Additional info from CP.
P



Top five things you MUST know about post-workout nutrition

6/2/2011 12:42 PM


You just gave your workout everything you’ve got, powered through sweat-drenched final reps, and are ready for much needed recovery nutrition. But what nutrients and ratios will use: carbohydrates and protein, just carbs, protein and creatine, fenugreek and creatine, carbs and protein and creatine, or…??

You may not be aware that post-workout nutrition is just as important as a robust pre-workout stack. Indeed, the latest research on exercise nutrition points to the following five significant findings to consider when developing an after-workout nutrition protocol:
1) the optimal ratio of carb/protein supplements
2) the differences in milk-based protein sources and the value of using whey rather than casein
3) the major benefit of adding creatine for the most potent carb/protein ratio and optimal protein anabolism
4) the reasons to add essential amino acids (EAAs) to your post-workout nutrition regimen
5) ideal carb/protein recommendations for aerobic endurance athletes.
Take heed of these valuable research-based suggestions and get the most from your nutrition program.

1) Get the greatest improvements in strength and body composition after resistance training by using a carb to protein ratio that meets your training goals. A conservative approach is to consume a supplement containing carb and protein in a 3:1 or 4:1 ratio within 30 minutes following exercise. This translates to 1.2 – 1.5 g/kg of simple carbs (e.g., dextrose, sucrose) with 0.3 – 0.5 g/kg of a quality protein containing essential amino acids.

A ratio of 2:1 to 1:1 of carb to protein may be indicated for resistance trained/anaerobic athletes to get the greatest increases in strength and hypertrophy. Few studies compare the benefits of different carb to protein ratios without including other variables such as the addition of creatine to the supplement, but there is data to support the use of ratios between 2:1 and 1:1. One study using a 1:1 ratio was more effective at promoting muscle hypertrophy among both fast and slow twitch fibers than supplementing with protein or carbs alone.

A universal finding of the studies surveyed support these ratios and suggest that adding a combination of carbohydrate (50 – 75 g) to protein (20 – 75 g) while completing heavy resistance training yields greater development of lean mass, decreases in body fat, and overall improvements in body composition. You can’t go wrong there, and just wait until you consider the benefits of throwing creatine into the mix!

Another study used a concentration of 10 g of protein, 8 g of carbs, and 3 g of fat, a ratio even more dramatic than the 1:1 option. Researchers found that participants saw a threefold increase in leg muscle synthesis and 12 percent increase in whole-body protein synthesis. Aerobic endurance athletes take note that the subjects also had an increase in leg muscle glucose uptake and whole body glucose utilization levels by 30 percent and 44 percent, respectively with the 10g/8g/3g supplement.

2) Opt for whey protein over casein for a faster digestive pattern. Whey protein is responsible for greater increases in protein synthesis upon ingestion, whereas casein protein releases its amino acids at a slower rate from the gut—not ideal when you want to get amino acids into the system quickly after training. Whey is preferable because it also supports immune function and has an antioxidant effect. Maximize muscle gain with a fast acting complete whey protein. Plus, whey protein can have the lactose removed making it acceptable for people who are lactose intolerant.


3) Take creatine with your carb/protein supplement for greater strength and hypertrophy gains. Two studies compared adding creatine to a 1:1 carb/protein mixture, pointing to the value of an equal ratio. Both studies saw the greatest increases in lean body mass (LBM), hypertrophy, and 1RM maximum in participants who took the creatine with their post-workout blend.

Take note that a previous study comparing the effects of carb/protein/creatine with just carb/creatine and just protein/creatine supplementation (all with 1:1 ratios of carb/protein) on LBM and hypertrophy saw dramatic improvements from the carb/protein/creatine group. In contrast, there were no differences between the just protein and just carbs groups, indicating the importance of pairing carbs and protein at the optimal ratio with creatine.

4) Add Essential Amino Acids in doses ranging from 6 to 40 grams to your carb/protein mixture to maximize protein and glycogen resynthesis rates. Research indicates that taking 40 g of EAAs after heavy resistance exercise results in an anabolic shift from muscle protein degradation to muscle protein synthesis. Simply, taking EAAs results in a muscle-building response after training, making their addition to your post-workout nutrition regimen a no-brainer. Aerobic athletes take note that EAAs improve muscle glycogen replenishment, one of the primary components of recovery and subsequent peak performance.

5) To maximize energy resynthesis and recovery after aerobic endurance training take a carb/protein supplement with between a 4:1 or 3:1 ratio. Research indicates that a potent carb/protein combination post-workout will lead to significantly greater muscle glycogen replacement in comparison with a carb-alone supplement. Also, add EAAs to your carb/protein mix for the best results.

[Praetorian]

Another addition...
P


Poliquin's Top 10 Carb Intake Rules for Optimal Body Composition

8/17/2011 3:16 PM
Optimal body composition with a low-carb, high-protein diet is not just about eating a limited amount of carbs and upping your protein intake. Rather, a lean, strong physique is best achieved by eating the right carbs at the ideal times. Here are ten rules for carbohydrate intake for health and a lean body comp.

1. Eliminate Grains, Particularly Wheat.
Wheat raises the blood sugar levels quickly in the same way as plain table sugar. White flour-based foods such as white bread or corn flakes are a poor source of fiber and they have a high glycemic content, meaning they cause a quick spike in insulin.

The presence of insulin tells the liver that food intake is meeting energy requirements so lipolysis, or the breakdown of fat for energy from body stores, becomes unnecessary. The insulin spike stops the body from burning fat for fuel. Any excess sugar or food intake is saved for future energy requirements and stored as fat. Constantly high insulin levels make the body resistant to insulin and leads to diabetes. This is why it’s best to eliminate grains, particularly white grains, and do resistance training –you’ll improve insulin sensitivity.

Research shows that eating a breakfast of whole wheat grains such as barley or rye results in significantly better glucose tolerance and insulin sensitivity than a breakfast of white wheat bread. Plus, whole wheat breakfasts improve glucose uptake at lunch and dinner. Whole wheat would be better than white wheat—also nicknamed “white death,” but no wheat is your best bet (see number 2). We’re going for low carb here, so I recommend eliminating your grains when possible and getting your carbs from fruits and vegetables.

Indeed, a review published in the European Journal of Clinical Nutrition points to the fact that vegetables and fruit are preferable to even low glycemic wheat and grain-based foods because they have qualities besides simply promoting glucose tolerance to recommend them. The benefits will be revealed below.

2. Yes, Eliminate Grains, Part II!
The grains that make up the Gliadin family such as oats, wheat, and spelt are the most common food allergen because they contain gluten. People of the Celtic ancestry, like the Irish, are more likely to be allergic to gluten. In fact, the National Health Institute estimates that gluten allergies affect almost one percent of Americans, and this number is likely underestimated because this allergy often goes undiagnosed.

An allergy to gluten is called celiac disease and means that the sufferer will have serious digestive damage from eating foods containing gluten, which causes a wide variety of other health problems including weakness, anemia, malnutrition, osteoarthritis, bone disorders, stomach cancer, and abdominal bloating to name a few—all problems that will trip you up if you want to gain muscle and lose fat.

You can be allergic to wheat and not have celiac disease as well, and even if you’re body isn’t intolerant to wheat and gluten, removing them from the diet is recommended for optimal body composition, digestion, and health.

Besides raising insulin levels in the body and providing a large carbohydrate and caloric punch, the body releases cortisol in response to the stressor caused by the gluten allergy. Research shows that cortisol partially prevents the harmful effect of gluten in the body. The problem is that cortisol results in muscle degradation and elevated levels suppress immune response and lead to adrenal exhaustion manifesting in the form of fatigue, depression, insomnia, and illness—not good!

3. The Main Source of Carbs Should be Fibrous.
Fibrous carbs, including many green vegetables, typically have very low carbohydrate content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. Research shows that the higher fiber content of most vegetables will delay carbohydrate absorption, favorably modifying the glucose response. Dark green vegetables usually have a large antioxidant content as well (not as great as dark fruits, but still a sizeable amount). The best sources of fibrous carbs include:

● Kale
● Broccoli
● Lettuce
● Cabbage
● Cauliflower
● Mushrooms
● Green beans
● Onions
● Asparagus
● Cucumber
● Spinach
● All Forms of Peppers
● Zucchini
● Cauliflower


4. The Darker the Fruit, the Better it is For You
Dark fruits tend to have very thin skin, meaning they need to produce more antioxidants to protect themselves from the sun. In contrast, light colored fruits with thick skins such as bananas and melons have lower antioxidant content. Dark red, blue, and purple fruits are great anti-inflammatory foods because the extra antioxidants help get rid of free radicals that cause aging and inflammation.

Research shows that berries with high antioxidant content such as bilberries, blueberries, cranberries, and raspberries decrease glucose response in healthy subjects, slowing digestion. Researchers suggest that the bioactive polyphenols that dark-colored fruits contain promote greater insulin sensitivity. In addition, there is evidence that adding berries rich in polyphenols to high-glycemic foods that normally trigger a negatively high spike in glucose can moderate the body’s response, producing a remarkably low insulin response.

5. The Darker the Fruit, the Better it is For You, Part II
The darker the fruit, the lower the glycemic load. I referred to this above, but be aware that the reason dark fruits promote insulin sensitivity is that they produce a low glycemic response in the body.

Let me call your attention to the fact that not only will you have a better glucose response with dark fruits, but adding them to high-glycemic foods appears to moderate the body’s response as mentioned in number four. Researchers suggest dark fruit with high antioxidant content lower the glucose response of other foods because they work as enzyme inhibitors. Take note that it is necessary to fully chew berries or fruit to release the polyphenols to work their magic on the glycemic index of carbs.

Again, when you compare berries and cherries with bananas and pineapple, the latter two fruits have a significantly higher glycemic index. Of course, this applies to fruits in their natural state; when grapes become raisins, their glycemic index goes up because of dehydration of the fruit.

6. Replace Grains with Various Forms of Lettuce in Sandwiches
This rule is promoted by Jonny Bowden, author of “Living The Low Carb Life.” Instead of using bread, use dark leafy greens to wrap the meat. This will slow down the glycemic index and help shift the acid/alkaline base in your favor. Research shows that eating low glycemic foods or adding herbs to high glycemic foods that have a glycemic lowering effect such as flaxseed or fenugreek, reduces pH and glucose response.

Besides, the dark greens will provide more antioxidants, vitamins, and minerals as opposed to grains, which are lower in micronutrients. For example, phytates—the salts of phytic acid that are found in high content in whole grains—block the absorption of many minerals, especially zinc, iron, manganese, and calcium.

7. Limit Fructose Intake
Even though fruits are great foods loaded with nutrients, they also contain fructose. Fructose in too high quantities can slow down thyroid function, reducing metabolism and negatively affecting body composition. Research shows that excess fructose in rats results in decreased ATP in the liver, leading to less thyroid hormone uptake, and a reduction in fat burning.

Too much fructose in the diet also increases glycation. Glycation in layman's terms is browning, like the browning that makes crust on bread. Glycation is the cross linking of proteins (and DNA molecules) caused by sugar aldehydes reacting with the amino acids on the protein molecule to create Advance Glycosylation End-Products (AGEs). If you want to see protein cross-linking in action, cut an apple in half and watch it turn yellow!

Why is the worst glycation agent fructose? Because it does not raise insulin. In other words, the insulin is not getting it into muscle cells, meaning it lingers around in the body and wreaks metabolic havoc. As nutrition expert Robert Crayhon used to say: fructose is like the guest that won't go home once the party is over.

One study compared the effect of a diet high in fructose with one high in glucose. After ten weeks, the fructose group had significantly elevated levels of cholesterol and insulin, while insulin sensitivity and fat metabolism decreased. They also gained significantly more total fat and an even greater percentage of abdominal fat than the glucose group. Further research shows that this extra insulin causes dysfunction of cells, and in addition to the negative effect on body composition, it accelerates aging, vascular degeneration, and development of diabetes.

In contrast, there is evidence that consuming a post-exercise meal with glucose as the carbohydrate source results in greater fat oxidation and a more favorable metabolic response than if fructose is used. A study found that long-term high fructose consumption accelerates skin and bone aging because it modifies DNA, damaging tissue collagen. While this doesn’t speak directly to our topic of body composition, it points to the damaging effect of excessive fructose on health and longevity.

Take note that Robert Crayhon recommends that the average American eat no more than 5 to 10 grams of fructose a day! For very active individuals, 20 to 30 grams of fructose should be the maximum intake.

One of the worst sources of glycated fructose are weight loss bars that contain high fructose corn syrup, like the ones that used to be sold by a famous Texan verbally abusive lawyer turned weight loss guru. Then again, he was fat, and still is!

To check your glycation levels, ask your doctor to measure the concentration of glycated hemoglobin in your blood. A study from England revealed that glycated hemoglobin is the best tests to predict mortality—far better than cholesterol, blood pressure, or body mass index.

8. The Best Time to Load Up On Carbs is the First Ten Minutes Following Your Workout
Insulin sensitivity is at its highest after a workout making this the critical time to take in carbs to maximize muscle mass gains. Originally, based on the research that was available at the time, I typically recommended two g/kg of bodyweight. Over the years, after being exposed to more research and discussing it with my colleagues, I have come to the conclusion that it should be a reflection of the training volume for the training session. The greater the number of reps per training unit, the greater the carbohydrate intake.

Of course, all reps are not equal. A squat or deadlift repetition is more demanding than a biceps curl or triceps extension rep. By the same token, three reps of slow tempo squats has a different caloric demand than three reps of the power clean. As a general rule, I would recommend the following carbohydrate intake based on training volume for a given workout:

* 12-72 reps per workout: 0.6 g/kg/lean body mass (lbm)
* 73-200 reps per workout: 0.8 g/kg/lbm
* 200-360 reps per workout: 1.0 g/kg/lbm
* 360-450 reps per workout: 1.2 g/kg/lbm

Take note that these recommendations are based on lean body mass, not your weight. To calculate lean body mass you need to know your lean mass percentage (or body fat percentage and subtract that number from 100). Then multiply this percent by your body mass and you’ll get your lean body mass.

Regarding the source of carbohydrates post-workout, I have experimented with various sources and I prefer fruit juices with a high glycemic index such as pineapple or grape to provide 15 to 20 percent of the carbs, with the rest of the carbs coming from carbohydrate powders. The powder should contain various types of maltodextrin and a minimal quantity of ribose. For variety, I use different types of juice such as a berry blend. You can also use any type of mushy fruit like bananas or peaches. For seriously underweight athletes, I may use more pineapple juice and/or corn flakes to drive the glycemic index upwards. Instead of using maltodextrin, you can also use desiccated honey.


9. Use Supplements That Promote Insulin Sensitivity with High-Carb Post-Workout Meals
A number of supplements support glucose uptake and promote insulin sensitivity, including nutrients such as taurine, arginine, magnesium, and R-form alpha lipoic acid. Adding them to your post-workout meal will help send glucose to muscle cells instead of fat cells.

Indeed, a review from the journal Biological Trace Element Research reports that magnesium plays an important role in carbohydrate metabolism, while influencing the activity of hormones that control blood glucose levels. Low magnesium can cause insulin resistance, which may result in the kidneys being unable to retain magnesium during episodes of hyperglycemia, creating a downward spiral of magnesium deficiency, fat gain, and subsequently diabetes.

Many herbs such as American ginseng, fenugreek, and bitter melon also facilitate glucose uptake by muscle cells. Research shows that adding fenugreek to a whole wheat bread will result in greater insulin sensitivity and more glucose uptake than consuming whole wheat bread without fenugreek. Similar results were evident when flax was added to a wheat chapatti, indicating flax may be a good addition as well.

10. Add Protein to Your Post-Workout Carb Meal
Protein is a critical part of post-workout nutrition because your muscles are primed for feeding and need amino acids for peak recovery. Essential amino acids (EAAs), particularly the branched-chain amino acids (BCAAs), have been shown to trigger protein synthesis and fat loss. Taking BCAAs will also allow you train harder and longer because the amino acids enhance fat oxidation and research shows that individuals with a higher BCAA intake in their diets have lower body weight and better body composition.

Taking as much as 40 grams of EAAs after heavy training results in an anabolic shift from muscle protein degradation to protein synthesis. I suggest using 15 grams of protein for every 50 lbs of bodyweight—you will increase glycogen storage by as much as 40 percent, and will boost release of the anabolic hormone, IGF-1.

[Praetorian]

Im trying to clarify that...it does seem excessive...stay tuned.
P

Here is the clarification.
P

The Best Time to Load Up On Carbs is the First Ten Minutes Following Your Workout
Insulin sensitivity is at its highest after a workout making this the critical time to take in carbs to maximize muscle mass gains. Originally, based on the research that was available at the time, I typically recommended two g/kg of bodyweight. Over the years, after being exposed to more research and discussing it with my colleagues, I have come to the conclusion that it should be a reflection of the training volume for the training session. The greater the number of reps per training unit, the greater the carbohydrate intake.

Of course, all reps are not equal. A squat or deadlift repetition is more demanding than a biceps curl or triceps extension rep. By the same token, three reps of slow tempo squats has a different caloric demand than three reps of the power clean. As a general rule, I would recommend the following carbohydrate intake based on training volume for a given workout:

* 12-72 reps per workout: 0.6 g/kg/lean body mass (lbm)
* 73-200 reps per workout: 0.8 g/kg/lbm
* 200-360 reps per workout: 1.0 g/kg/lbm
* 360-450 reps per workout: 1.2 g/kg/lbm

Take note that these recommendations are based on lean body mass, not your weight. To calculate lean body mass you need to know your lean mass percentage (or body fat percentage and subtract that number from 100). Then multiply this percent by your body mass and you’ll get your lean body mass.

[waderow]

Great post

[TT Eric]

Thanks for the clarification and the time you take to post this! it make more sense! 50-75g of carbs PWO according to the number of reps I do and my LBM weight this is already what I'm doing).

Many things still are new or weird to me!

What do you think of avoiding all grains ? I mean Ok for the wheat in general because of the gluten/cortisol, though I'm taking very moderately whole wheat pasta made with white eggs. But oatmeal ? Seriously we should avoid that ? In the other thread of Dave Palumbos off season diet, he's going for 1 cup at breakfast, isn't there many good health benefit linked to oatmeal ?

The anti-fructose thing, even him says to go for dark fruits (granted you need to take a lot to reach 20g of natural fructose) and to use pineapple/grape juice in the PWO, are we suppose to cut the fructose to the minimum even with it's low GI ?

Even if I take 50g of whey Isolate that contains a lot of EAAs, I should take a 6-40g of EAAs on top of my 50g ?? If yes could I take them into an intra-workout shake or really into the PWO ?

Thanks

Eric

[#8]

^^ Ditto to Wade

And welcome back again dude. Stick around for a while if you dont mind...

[#8]

"Regarding the source of carbohydrates post-workout, I have experimented with various sources and I prefer fruit juices with a high glycemic index such as pineapple or grape to provide 15 to 20 percent of the carbs, with the rest of the carbs coming from carbohydrate powders"

Do fresh/frozen berries or pineapple proved the same benefit as the liquid juice? I cant think of a reason why not, Im just looking for a clear comparison I suppose

[Praetorian]

Thanks for the clarification and the time you take to post this! it make more sense! 50-75g of carbs PWO according to the number of reps I do and my LBM weight this is already what I'm doing).

Many things still are new or weird to me!

What do you think of avoiding all grains ? I mean Ok for the wheat in general because of the gluten/cortisol, though I'm taking very moderately whole wheat pasta made with white eggs. But oatmeal ? Seriously we should avoid that ? In the other thread of Dave Palumbos off season diet, he's going for 1 cup at breakfast, isn't there many good health benefit linked to oatmeal ?

The anti-fructose thing, even him says to go for dark fruits (granted you need to take a lot to reach 20g of natural fructose) and to use pineapple/grape juice in the PWO, are we suppose to cut the fructose to the minimum even with it's low GI ?

Even if I take 50g of whey Isolate that contains a lot of EAAs, I should take a 6-40g of EAAs on top of my 50g ?? If yes could I take them into an intra-workout shake or really into the PWO ?

Thanks

Eric


Not much good comes from grains period. If you are used to eating oats for breakfast try Bob's creamy rice...see link below. Fruits are fine just dont go overboard is the jist of the article and stick to lower GI higher fibre fruits...berries are the best...blueberries, raspberries, strawberries, blackberries etc all good. Beware things lke pineapple and banana..higher gi...doesnt mean you can never eat them just use common sense...moderation. I ususually take BCAA's during training then have whey isolate post...if budget is a concern do that...if not you can add them to the shake.
Intra workout drink:
BCAA
Beta Alanine
Creatine mono
Malto (off season)
Crystal lite for taste
1L water


P

[Praetorian]

"Regarding the source of carbohydrates post-workout, I have experimented with various sources and I prefer fruit juices with a high glycemic index such as pineapple or grape to provide 15 to 20 percent of the carbs, with the rest of the carbs coming from carbohydrate powders"

Do fresh/frozen berries or pineapple proved the same benefit as the liquid juice? I cant think of a reason why not, Im just looking for a clear comparison I suppose

Sounds fine!
P

[TT Eric]

Not much good comes from grains period. If you are used to eating oats for breakfast try Bob's creamy rice...see link below. Fruits are fine just dont go overboard is the jist of the article and stick to lower GI higher fibre fruits...berries are the best...blueberries, raspberries, strawberries, blackberries etc all good. Beware things lke pineapple and banana..higher gi...doesnt mean you can never eat them just use common sense...moderation. I ususually take BCAA's during training then have whey isolate post...if budget is a concern do that...if not you can add them to the shake.
Intra workout drink:
BCAA
Beta Alanine
Creatine mono
Malto (off season)
Crystal lite for taste
1L water


P

Ok thanks, so no EAAs in your PWO.

My PWO is this :

1.5-2 cup of Lactose free 1% chocolate milk (15-20g of protein and 33 to 44g of simple carbs)
Waxy maze (15-30g)
Whey protein isolate (around 35g)
ALA (ordered it by mistake, will switch to R-ALA next)
Beta-alanine
Glutamine
Creatine

My intra shake is :

1 cup of natural fruit juice + water (only way for me to pass down the stuff)
BCAA's
EAA's
Acetyl L-Carnithine
Glutamine peptide

Eric

[Praetorian]

Ok thanks, so no EAAs in your PWO.

My PWO is this :

1.5-2 cup of Lactose free 1% chocolate milk (15-20g of protein and 33 to 44g of simple carbs)
Waxy maze (15-30g)
Whey protein isolate (around 35g)
ALA (ordered it by mistake, will switch to R-ALA next)
Beta-alanine
Glutamine
Creatine

My intra shake is :

1 cup of natural fruit juice + water (only way for me to pass down the stuff)
BCAA's
EAA's
Acetyl L-Carnithine
Glutamine peptide

Eric


Lose the milk in the PWO shake it slows absorption and wont give you the insulin boost you are looking for, plus the protein is digested too slowly....just use water instead and bump up the whey to 50g and the waxy to 75g...the rest looks good.

Heres the link to Creamy rice...similar to cream of wheat but no wheat and lower GI.

http://www.bobsredmill.com/creamy-brown-rice-farina.html


P

[TT Eric]

Ok thanks for the tip and the link, do you know in what ballpark is the GI for this ?

And do you see any problem using (chocolate) milk in other shake during the day, like the pre-workout one ?

Eric

[bountyhunter]

What a great post! I have recently dumped a few machine exercises from my routine and reverted back to free weights and chin ups. Strength gains way up! I don't know what i was thinking relying on machines. I forgot the fundamentals i guess.

[Praetorian]

Ok thanks for the tip and the link, do you know in what ballpark is the GI for this ?

And do you see any problem using (chocolate) milk in other shake during the day, like the pre-workout one ?

Eric

Use regular milk instead (no sugar) and use a better carb source or no carbs just add fats.
P

[TT Eric]

Ah well! This shake was the treat of the day for me! Dang without it I taste the WM again! HAHA!

Thanks Eric

[fathead]

prae- is this basically cream of rice? but cream of brown rice?

is there instant or fast cooking versions of these type cereals?

[TT Eric]

I bought Bob's red Mills Creamy rice yesterday and had it for breakfast! I must say I had the same fuzzy feeling I have when I eat cooked oatmeal or pancakes.

The way I get away with oatmeal is by blending in my protein shake or with vegetable (like half a cup of oatmeal, 1 carrot, spinach, 1 celery, water and stevia).

I cannot say I'm doing a super low carbs diet, but I do not take a lot of it at once.

Eric

[Praetorian]

prae- is this basically cream of rice? but cream of brown rice?

is there instant or fast cooking versions of these type cereals?

Its as instant as you really want...takes 3-5min in microwave.
P

[TT Eric]

2 mores questions,

CP says to take the PWO shake inside 10min after training, this is what I'm doing, so inside 10-15 min I have drink all the carbs, protein, creatine etc... I find 75g + 50g of protein require too much water for what I'm able to drink in those 10min, so what do you think if I mix around 40g of WM with 35g of simple carbs like this :

http://i7.photobucket.com/albums/y275/Eric21/IMG_7312.jpg

It does help have much less chalky taste and improve the taste without needing as much water. Since I train near failure, too much liquid right after training = me near barfing.

3 tbsp of this = .75g of fat, 35g carbs (32g of sugar), 1.5g of fiber and 1.5g of protein.

It doesn't look like it will slow down absorption ?


My other question is about point #6 when CP says to get Glutamine and Glycine in the PWO shake, I know you said you don't think Glutamine is worth it, beside gut health, but about Glycine, is it a good thing to take it ? Normal serving is 500mg (1-3 times daily) but I've read somewhere else that CP and CT agrees it's a good thing to take up 20g PWO, what do you think ?

Thanks

Eric

[JonnyO]

Don't cover it if u microwave it like the package says and like I did. It exploded all over inside, lol. But I decided to try after reading this thread and it's not bad. I usually use cream of wheat.

[JonnyO]

2 mores questions,

CP says to take the PWO shake inside 10min after training, this is what I'm doing, so inside 10-15 min I have drink all the carbs, protein, creatine etc... I find 75g + 50g of protein require too much water for what I'm able to drink in those 10min, so what do you think if I mix around 40g of WM with 35g of simple carbs like this :

http://i7.photobucket.com/albums/y275/Eric21/IMG_7312.jpg

It does help have much less chalky taste and improve the taste without needing as much water. Since I train near failure, too much liquid right after training = me near barfing.

3 tbsp of this = .75g of fat, 35g carbs (32g of sugar), 1.5g of fiber and 1.5g of protein.

It doesn't look like it will slow down absorption ?


My other question is about point #6 when CP says to get Glutamine and Glycine in the PWO shake, I know you said you don't think Glutamine is worth it, beside gut health, but about Glycine, is it a good thing to take it ? Normal serving is 500mg (1-3 times daily) but I've read somewhere else that CP and CT agrees it's a good thing to take up 20g PWO, what do you think ?

Thanks

Eric

2scoops of Karboload from Trueprotein is about 75g carbs plus 50g whey doesn't require much water at all, for me about 3/4 of the shaker cup with the powders added. But I drink the carbs plus aminos powo then protein after.

[Praetorian]

2 mores questions,

CP says to take the PWO shake inside 10min after training, this is what I'm doing, so inside 10-15 min I have drink all the carbs, protein, creatine etc... I find 75g + 50g of protein require too much water for what I'm able to drink in those 10min, so what do you think if I mix around 40g of WM with 35g of simple carbs like this :

http://i7.photobucket.com/albums/y275/Eric21/IMG_7312.jpg

It does help have much less chalky taste and improve the taste without needing as much water. Since I train near failure, too much liquid right after training = me near barfing.

3 tbsp of this = .75g of fat, 35g carbs (32g of sugar), 1.5g of fiber and 1.5g of protein.

It doesn't look like it will slow down absorption ?


My other question is about point #6 when CP says to get Glutamine and Glycine in the PWO shake, I know you said you don't think Glutamine is worth it, beside gut health, but about Glycine, is it a good thing to take it ? Normal serving is 500mg (1-3 times daily) but I've read somewhere else that CP and CT agrees it's a good thing to take up 20g PWO, what do you think ?

Thanks

Eric

I would suggest a quality carb source such as waxy or malto.
P

[TT Eric]

2scoops of Karboload from Trueprotein is about 75g carbs plus 50g whey doesn't require much water at all, for me about 3/4 of the shaker cup with the powders added. But I drink the carbs plus aminos powo then protein after.

I'm taking WM from you guy at TN and I just ordered another 3-400$ of stuff, including WM and malto to try a mix between them! I might give a try to the Karboload on my next order. Do you always recommend taking the carbs before the protein ? I always mix them all together. I just had another great training today and I had to force feed again all this liquid again.

Eric

[JonnyO]

I hear ya bro its gets tedious drinking all that liquids that's why I try to use as little water as I can. And to be honest, the protein shake I use maybe one out of ten workouts, I always get in the carbs and aminos powo, to me that's very important at that time. And if I skip the shake as I usually do I will eat soon as I get home some protein and complex carbs. I try to limit my powders when I can.

[O-Train]

Good read.