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All courtesy of Dr. Pain (Fat Cell)
I'm get a lot of questions on how to add LBM w/o BF. Bulking or cutting, I use slow burning carbohydrates. The basic concept is to consume fat and fiber to slow insulin flow and avoid fat storage. Then, rather than trying to oxidize fat as we do in cutting, we provide the body with enough slow burning carbs to fuel it's metabolism (in balance with fat calories), which in turn spares protein for muscle synthesis! GROW MORE MUSCLE, STORE LESS FAT!!
Men's Bulk
This is the program is for a 180# guy with a fast metabolism going to 195 in 5 weeks!
Supps:
Multi with meal one
10 grams of creatine a day
5 grams of glutamine before training/ 10 grams after
Oil mix equals 1/2 flax and 1/2 safflower
Oatmeal is always old fashion (slow cooking)
Meal #1
2 whole eggs + 4 egg whites
6 - 8 oz. 93% lean beef or chicken
½ - 3/4 cup oatmeal before cooking
1 TBS Flax Oil (or oil mix)
Meal #2
Protein Drink: 2-3 Scoops Protein, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries
Meal #3
8 - 10 oz. chicken (before cooking)
6 - 8 oz. sweet potato or 1/2 – 1 cup cooked rice
2 cups vegetables (broccoli, etc.)
Meal #4
Protein Drink: 2-3 Scoops Protein Powder, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries)
Meal #5
8 - 10 oz. sirloin steak or lean meat
2 cups vegetables
6 oz potato
1 TBS Flax Oil (or oil mix)
Meal #6 (Non Training Days)
10 -oz chicken breast, 2 cups vegetables;
Or: 3 Scoops protein powder, 6 TBS whipping cream, 20-oz water
Meal #6 (Training Days)
1.5 cups cooked rice, 10 oz sweet potato,
1 banana, 1 cup vegetables, 1 TBS Butter or Peanut Butter
DRINK 6-8 QUARTS A DAY!
Women's Bulk
Take a few days and work into this, up calories gradually!
Supps: Multi with meal one, 5 grams glutamine before training, 5 grams after, and 5 grams of creatine a day after loading
NO CARDIO, NO THERMOS for 5 weeks!
Meal #1
4 oz chicken or turkey breast
4 egg whites, 1 yolk
1/2 cup (measured before cooking) oatmeal
Meal #2
Protein Drink: 12-oz water, 2 scoops Protein powder
3 TBS heavy cream or 1 tbs oil blend and 4 strawberries or 1/2 banana
Meal #3
6 oz chicken breast
2 cups salad
2 TBS Paul Newman’s Oil & Vinegar dressing
6 oz sweet potato or 3/4 cup of rice
Meal #4
6 oz chicken breast
1 cup vegetables or
2 scoop protein powder, 12 oz watwr 3 tbl cream or 1 tbs oil blend, 1/2 banana or 4 frozen strawbwerries
Meal #5
6 oz lean beef or chicken
1-cup vegetables
2 tsp Flax Oil
6 oz sweet potato or 3/4 cup of rice
Meal #6 except Sunday and Wednesday, shake like meals 2 and 4
Sunday and Wednesday have - a cup of oatmeal, 6-oz sweet potato, 4-oz banana, and 1-cup vegetables as a 6th meal.
Drink 1.5 gallons water daily
DP
p.s This would actually work as a cut for some above 150-160# who have a decent metabolism
Just a note on mini-cycles
The idea is for shorter bulks and cuts, ultimately leading to the same goal, more LBM! Whereas an Old School BB may bulk for 3-4 months of more depending on whether he is doing one or more contests a year! This usually results in 20-60 pounds being gained with a substantial amount of BF!
The BB then cuts for 12-16 weeks and ends up with a net gain of 10 pounds of LBM for 6-8 months work! (sometimes a year)
A mini cycle approach maintains a lower level of BF year round, requiring shorter diet cycles to sharpen up the physique!
Depending on the metabolism, a person might bulk for 3-5 weeks and gain 8-10 pounds, some BF but not much! He/she then cuts for 2-3 weeks or whatever it takes to lower that little bit of BF accummulation from the bulk, losing 3-5 pounds. The net result is a LBM gain of 3-5 pounds or whatever the goal may be!
Do that several times during the year, never allowing your BF to go too high, and you reach the same place, plus 10 or more pounds of LBM!
It is an individualistic thing! Slower metabolisms require longer cuts shorter bulks, and vice versa!
I'm get a lot of questions on how to add LBM w/o BF. Bulking or cutting, I use slow burning carbohydrates. The basic concept is to consume fat and fiber to slow insulin flow and avoid fat storage. Then, rather than trying to oxidize fat as we do in cutting, we provide the body with enough slow burning carbs to fuel it's metabolism (in balance with fat calories), which in turn spares protein for muscle synthesis! GROW MORE MUSCLE, STORE LESS FAT!!
Men's Bulk
This is the program is for a 180# guy with a fast metabolism going to 195 in 5 weeks!
Supps:
Multi with meal one
10 grams of creatine a day
5 grams of glutamine before training/ 10 grams after
Oil mix equals 1/2 flax and 1/2 safflower
Oatmeal is always old fashion (slow cooking)
Meal #1
2 whole eggs + 4 egg whites
6 - 8 oz. 93% lean beef or chicken
½ - 3/4 cup oatmeal before cooking
1 TBS Flax Oil (or oil mix)
Meal #2
Protein Drink: 2-3 Scoops Protein, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries
Meal #3
8 - 10 oz. chicken (before cooking)
6 - 8 oz. sweet potato or 1/2 – 1 cup cooked rice
2 cups vegetables (broccoli, etc.)
Meal #4
Protein Drink: 2-3 Scoops Protein Powder, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries)
Meal #5
8 - 10 oz. sirloin steak or lean meat
2 cups vegetables
6 oz potato
1 TBS Flax Oil (or oil mix)
Meal #6 (Non Training Days)
10 -oz chicken breast, 2 cups vegetables;
Or: 3 Scoops protein powder, 6 TBS whipping cream, 20-oz water
Meal #6 (Training Days)
1.5 cups cooked rice, 10 oz sweet potato,
1 banana, 1 cup vegetables, 1 TBS Butter or Peanut Butter
DRINK 6-8 QUARTS A DAY!
Women's Bulk
Take a few days and work into this, up calories gradually!
Supps: Multi with meal one, 5 grams glutamine before training, 5 grams after, and 5 grams of creatine a day after loading
NO CARDIO, NO THERMOS for 5 weeks!
Meal #1
4 oz chicken or turkey breast
4 egg whites, 1 yolk
1/2 cup (measured before cooking) oatmeal
Meal #2
Protein Drink: 12-oz water, 2 scoops Protein powder
3 TBS heavy cream or 1 tbs oil blend and 4 strawberries or 1/2 banana
Meal #3
6 oz chicken breast
2 cups salad
2 TBS Paul Newman’s Oil & Vinegar dressing
6 oz sweet potato or 3/4 cup of rice
Meal #4
6 oz chicken breast
1 cup vegetables or
2 scoop protein powder, 12 oz watwr 3 tbl cream or 1 tbs oil blend, 1/2 banana or 4 frozen strawbwerries
Meal #5
6 oz lean beef or chicken
1-cup vegetables
2 tsp Flax Oil
6 oz sweet potato or 3/4 cup of rice
Meal #6 except Sunday and Wednesday, shake like meals 2 and 4
Sunday and Wednesday have - a cup of oatmeal, 6-oz sweet potato, 4-oz banana, and 1-cup vegetables as a 6th meal.
Drink 1.5 gallons water daily
DP
p.s This would actually work as a cut for some above 150-160# who have a decent metabolism
Just a note on mini-cycles
The idea is for shorter bulks and cuts, ultimately leading to the same goal, more LBM! Whereas an Old School BB may bulk for 3-4 months of more depending on whether he is doing one or more contests a year! This usually results in 20-60 pounds being gained with a substantial amount of BF!
The BB then cuts for 12-16 weeks and ends up with a net gain of 10 pounds of LBM for 6-8 months work! (sometimes a year)
A mini cycle approach maintains a lower level of BF year round, requiring shorter diet cycles to sharpen up the physique!
Depending on the metabolism, a person might bulk for 3-5 weeks and gain 8-10 pounds, some BF but not much! He/she then cuts for 2-3 weeks or whatever it takes to lower that little bit of BF accummulation from the bulk, losing 3-5 pounds. The net result is a LBM gain of 3-5 pounds or whatever the goal may be!
Do that several times during the year, never allowing your BF to go too high, and you reach the same place, plus 10 or more pounds of LBM!
It is an individualistic thing! Slower metabolisms require longer cuts shorter bulks, and vice versa!
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