9 replies to this topic

[islidur1]

Hey i am currently on the bulletproof diet, high fat low carb and was looking for advice on how to bulk and put on weight without harming gut health. I don't eat any gluten or sugar due to brain fog, i was wondering is there a way to build muscle and gain weight without eating unhealthy foods?

[aconita]

The way you put it seems bulking is strictly related to unhealthy foods... that's not the case, of course, actually it is quite the opposite.

 

Gluten is better to be avoided but sugar is a bit of a different story, "normal" sugar is 50/50 fructose and dextrose, fructose is not interesting at all for your goal and very likely to cause issues.

 

But there are other forms of sugar that have their place, maltodextrine  and dextrose, either one of the two or a 50/50 mix of both, for example.

 

At a dose of about 1,5g for each kg of lean mass weight immediately after a workout those sugars are quite anabolic without any need to consider them unhealthy.

 

You don't necessarily need those sugars but if you don't like the idea at least you should eat a good amount of carbs like potatoes or rice immediately after a workout, this is a rule that really needs to be in place.

 

The thing with carbs is that they are neither good or bad, it just depends on how you use them, they can be your best friends or your worst enemy, don't fall in the silliness of jumping on crusades' bandwagon against or in favor of carbs, learn what they are and how to use them in the best way for your goals instead.

 

I may suggest you to consider a scheme like:

 

- always carbs immediately a workout, it may be a protein shake with 120g maltodextrine or dextrose (for a 80kg lean mass athlete) or a meal containing an equivalent amount of carbs from rice, potatoes, carrots, etc...

 

- alternate one day almost no carbs (except for the post workout shake/meal, if it happens you do workout 2 consecutive days) and a day with one meal full of carbs (preferably after training, certainly not immediately before), the carbs meal goes on top of what you eat in the no carbs day, this will work quite nicely especially if you train at leas 3 times a week, even better if you train 5 times/week.

 

Unhealthy food has to be avoided at all costs, aim for very nutrients rich food all the times.

 

Buy yourself a fat caliper, the inexpensive plastic ones are just perfect, in order to check weekly how much fat you are gaining, aim to gain as little as possible but gain some.

 

 

 

[islidur1]

The way you put it seems bulking is strictly related to unhealthy foods... that's not the case, of course, actually it is quite the opposite.

 

Gluten is better to be avoided but sugar is a bit of a different story, "normal" sugar is 50/50 fructose and dextrose, fructose is not interesting at all for your goal and very likely to cause issues.

 

But there are other forms of sugar that have their place, maltodextrine  and dextrose, either one of the two or a 50/50 mix of both, for example.

 

At a dose of about 1,5g for each kg of lean mass weight immediately after a workout those sugars are quite anabolic without any need to consider them unhealthy.

 

You don't necessarily need those sugars but if you don't like the idea at least you should eat a good amount of carbs like potatoes or rice immediately after a workout, this is a rule that really needs to be in place.

 

The thing with carbs is that they are neither good or bad, it just depends on how you use them, they can be your best friends or your worst enemy, don't fall in the silliness of jumping on crusades' bandwagon against or in favor of carbs, learn what they are and how to use them in the best way for your goals instead.

 

I may suggest you to consider a scheme like:

 

- always carbs immediately a workout, it may be a protein shake with 120g maltodextrine or dextrose (for a 80kg lean mass athlete) or a meal containing an equivalent amount of carbs from rice, potatoes, carrots, etc...

 

- alternate one day almost no carbs (except for the post workout shake/meal, if it happens you do workout 2 consecutive days) and a day with one meal full of carbs (preferably after training, certainly not immediately before), the carbs meal goes on top of what you eat in the no carbs day, this will work quite nicely especially if you train at leas 3 times a week, even better if you train 5 times/week.

 

Unhealthy food has to be avoided at all costs, aim for very nutrients rich food all the times.

 

Buy yourself a fat caliper, the inexpensive plastic ones are just perfect, in order to check weekly how much fat you are gaining, aim to gain as little as possible but gain some.

 

thank you so much for your reply, do you reccomend using malotdextrine or dextrose shakes to bulk? are there any supplements you recommend for bulking?
 

[aconita]

Maltodextrine are slightly more expensive than dextrose, some states that a 50/50 mix of the two is best, I tried them all and sincerely can't tell the difference therefore I can state that one is worth the other, as you like best.

 

For bulking itself there is really not much supplement wise that works and it is worth, 5g creatine after training and if you are over 40 maybe 5g leucine before training might help, if you are younger than that I am not sure to which point leucine will be useful...but it does no harm.

 

There are some supplements that help hormonal balance as there are foods recommended (and foods to avoid), there are also supplements that might help with more intense workouts which in turn should lead to more hypertrophy.

 

The point is that FIRST nutrition, sleep and stress control all have to be very solid, once those are nailed you may start to think about some supplement which in any case are not going to make a big deal of a difference.

 

Since you ask, in no particular order, some of what I like:

 

- beta alanine

- zinc

- D3/K2

- magnesium

- grape seed extract

- chamomille

- ginger

- acetyl carnitine

- melatonine

 

You can search each one of the above and read why they might help in examine.com, a very recommended read indeed before buying any supplement.

 

Avoid anything with soy, licorice, beer (hops) and hops free beer or wine in amounts greater than a couple of glasses a day.

 

 

[Rocket]

Is there a way to bulk and build muscle without eating unhealthy food???

Dear lord, where do you get your information????? Over the last two years I went from 154 to 200 eating healthy and lifting weights. My lipid profile is perfect eating 200g of protein a day sprinkled with red meat and occasionally pizza.

Chicken, fish, pork, egg white, quinoa, rice, almond milk oatmeal, sweet potato........ The list goes on! READ READ READ.

[sativa]

Suma root contains a natural anabolic steroid called ecdysterone as well as other things which increase oxygenation and red blood cells. Its good for "bulking"

Edited by sativa, 09 May 2016 - 07:31 PM.

[Rocket]

Suma root contains a natural anabolic steroid called ecdysterone as well as other things which increase oxygenation and red blood cells. Its good for "bulking"

If you want to eat 20lbs a day. For that matter green tomatoes contain tomatidine, another steroid, but good luck eating 30lbs a day of green tomatoes!

[sativa]

Not really. A small dose of around 2-3gs daily has been sufficient for my body to gain muscle.

Edited by sativa, 29 May 2016 - 10:18 PM.

[aconita]

2-3g/day of suma root?

 

Extract or plain root?

 

Do you mind to talk a bit more about your experience with it?

[sativa]

I use plain suma root powder, alongside a mainly plant based diet with adequate protein intake from nutritional yeast, chestnuts and pea protein powder. Carbs are white rice, chestnuts and occasionally sweet potato.

I use suma alongside other adaptogens as well as supplementing animal only nutrients such as taurine, beta alanine, zinc etc.

With suma I've noticed increased muscle definition and better stamina and endurance. It contains substances that increase protein synthesis as well as improve red blood cell count meaning better oxygenation.

I've recently fixed my bike after at least 3 months of not using it (mainly running and walking instead) and despite being a little unfit and not used to such vigorous cycling (I'm an avid active cyclist!) I feel I've eased back into it quite well.