4 replies to this topic

[mrd1]

* this is not for longevity although pretty healthy. This is for looking good and getting chick.


Whey protein 16.5g protein
soy protein 8 oz supplying 8 g soy protein
one wheat bagel plain ~300 calories
1 banana 110 calories
1 table spoon of fish oil 135 calories
2 cups of coffee with/
2 green tea bags brewed in the coffee
~240 mg of caffeine

[mrd1]

Bodybuilders and other strength athletes can squeeze more reps out of their sets if they consume the amount of caffeine contained in three cups of coffee before doing a workout. It can also reduce the muscle soreness that plagues some athletes after training. Sports scientists from the University of Rhode Island write about the effect in the Journal of Strength and Conditioning Research. (Better strength training and less muscle pain after three cups of coffee - Ergo Log)

Athletes who want to build muscle mass can use not only proteins, creatine and amino acids, but also fish oils to achieve this. The anabolic effect of omega-3 fatty acids has been confirmed, so now molecular scientists at the University of Aberdeen have gone a step further. They are about to publish the results of a study in Biochemical and Biophysical Research Communications from which you can deduce which fish oil supplements have the strongest anabolic effect: those containing lots of EPA.(Fish oil with high EPA stimulates muscle building
Fish oil with high EPA stimulates muscle building - Ergo Log)

You eat the same amount, and don’t change your fat, protein or carbohydrate intake. But still you burn more fat and build up more muscle tissue. Yes, say researchers at Michigan State University, it’s possible. All you have to do is time your protein intake a little better. Drink your shake before your training session, and watch what happens. (Eighteen grams of whey before training increases your fat burning - Ergo Log)

You stay the same weight but you'd actually like to lose just a small amount. Not a lot, just a little – so that your excess fat just melts away without having to count calories. Researchers at Lund University in Sweden have made a discovery that might be of interest. They write in Nutrition Journal that you can boost the satiating effect of a meal by drinking a large cup of green tea at the same time. (Cup of green tea with a meal makes it easier to eat less
- Ergo Log)

A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women1,2 (http://jn.nutrition..../133/2/411.full)

[misterE]

Interesting.

I don’t think it is possible to build muscle and lose fat at the same time because both situations require two opposite metabolisms. To build muscle you must consume lots of insulinogenic foods (like starches and sugars) along with protein (which is also insulinogenic). All these insulinogenic foods stimulate anabolic hormones like IGF-1 and testosterone and obviously insulin itself, the combination of these three hormones actually build lean-tissue by increasing protein-synthesis and inhibiting proteolysis (protein-breakdown). However these hormones also promote fat-tissue by inhibiting lipolysis.

The concept is known as a “bulk and cut”. Athletes use this method to enhance their body composition. They spike the shit out of their insulin and build up a bunch of muscle and fat, and then they diet and lose all the fat they accumulated during the bulk, leaving behind the newly formed muscle.

I believe that this can be enhanced with a low-fat insulinogenic-diet; lots of starches and simple-sugar is needed to achieve the much needed insulin stimulation, and eating lean proteins (like beans, egg-whites, and skim-milk) will minimize fat gain. The best carbohydrate sources for this would be potatoes, flour, beans, white-rice, juice, and glucose-syrup.

Now when it comes to burning fat and getting lean, you want to cut out the animal-protein and simple-sugars (including fruit) and eat low insulinogenic foods (like lentils, pasta, oats, barley, and non-starchy vegetables).

When you are bulking, lift weights and tear up the muscle. And when you are cutting, do lots of aerobic exercises like running, swimming, walking, biking, etc.

These are just some of my ideas I thought would be interesting to share.

Edited by misterE, 22 December 2013 - 05:22 PM.

[mrd1]

Hmm interesting! The reason I have grown skeptical of this bulk and cutt idea over the years is that the bodybuilders where this come from all used originally (before it trickled down to everyone from observational learning) on heavy steroids.

Especially oral steroids which are known to have to be cycled.

So, I propose the real reason for bulking and cutting is if you can only take orals 2 week out of every 10. Then it makes much more sense to diet like this

Weeks 1 and 2 eat as much as possible I mean literately bursting with foods you mention

Weeks 3-10 run a bridge where you take clenbuterol (w. keto and yohimbine), hcg, clomid, gh, and t3 with a post cycle therapy on a very clean low calorie diet because clenbuterol allows you to drastically cut calories without losing any muscle mass while your liver repairs itself. The t3 sometimes with a "weak" steroid at a low dose e.x. anavar to prevent any catabolism. Once testosterone production and liver goes back

Jump back up to "bulk"

This is what bodybuilders do. I know because I talk to them and buy from a lot of the same suppliers for my fat burners. I think this may heavily heavily confound bulking and cutting and make it not be able to be extrapolated to the general population.

Hell, I even saw my friend run a bulk and cutt like this.

[chemicalambrosia]

Almost no bodybuilder is running 2 week oral cycles. Back in the day they didn't even cycle steroids, they would just run them continuously or until they ran out. Now a month or more on orals only is pretty typical, but many cycles include testosterone injections and can last 2 months or more. FYI, this is mostly from reading forums on the internet and not from personal experience. However, I've never heard of people running a cycle like you mentioned.

Bulking and cutting was done before steroids were popular. It was popular in the 60s even. For someone in a normal scenario gaining weight is much easier when on a heavy calorie surplus for reasons like Mister E mentioned. Cutting pretty obviously has to be done on a calorie surplus. I'm sure you can gain muscle and lose fat over a given period of time without an extreme calorie surplus or deficit... its not like your energy needs, hormonal status, and calorie intake aren't going to wave up and done somewhat. You gain a little muscle one day, and lose a little fat the next. Perhaps in extreme cases, like beginners on effective training programs, or people using drugs, gaining muscle and losing fat could even happen in the same day.