Hey there, I'm 17 years old, and I'm trying to bulk as leanly as possible. I really started eating primally about 3 weeks ago, limiting my carbs and eating alot more fat, from things like coconut products( A TON) fattier meat, (only grass fed/wild though) nuts, seeds, and avocado. I work out 6 times a week, 2 of which are HIT cardio days, and I'm following a mass gaining program called "Body Beast," it is made by beachbody, who created P90x. I have completed several of their programs, and I think they are extremely high quality workout programs, yet I have never been able to really get my nutrition "right." I feel better eating lower carbs, and I rarely go over 150 grams a day, if that. My question is, can I build muscle and leanly bulk, without adding too much fat, eating a diet of higher fat and low carbs? I currently am taking in 2900 calories 5 days a week, on the days I do harder workouts, and then 2200 calories 2x a week, on one of my cardio days and my rest day. rest days and one cardio day, I eat about 85 grams of carbs, 225 grams of protein, the rest in fat(probably around 110 grams) On days I workout hard, so 5x a week, I eat around 145 grams of carbs, 225 grams of protein, and the rest in fat(so around 160 grams of fat.)
Post workout, I eat around 30 grams of carbs, 10 or so grams of protein, and I've been taking creatine and BCAA prior to working out(I work out in the morning on an empty stomach, so I've just started taking BCAA before I work out, to see how it feels, and if I have any noticeable effects from the Amino acids, I may stop taking them after a week if nothing happens or they make me feel like crap)
Any advice would be awesome, I want to build muscle, and bulk up, but just as leanly as possible, and given my age, I'd like to not have to try something as extreme as the leangains program....
asked byJdoane (88)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on April 10, 2013
at 05:53 PM
I checked out "Body Beast", and it looks pretty good - especially for beginning bodybuilders. About a decade ago, I used the original Power 90 from BeachBody and had a lot of success, so they have a special spot in my heart. ;-) Do they teach you proper form and such? I'm mainly using books and DVDs to inspire.
I found the supplemental material (available in less than reputable, dark alleys on the net) for Body Beast "The Book of Beast" (honestly, sounds a bit necronomicon-like). Their nutrition schedule isn't too bad - I'm trying to bulk up right now myself, and what they say jives with what else I've read.
It doesn't sound like you're following their nutrition schedule, though? I don't see a reason you can't paleo-ify their suggestions (i.e. 2 serving protein and starch each instead of 4 serving legumes).
Did you run through the calculations they gave, and you ended up with 2900C? That sounds likely and okay -- if you gave your height, weight, and BF%, we might be able to help you figure that number out.
- Stick to 25/50/25 pro/carb/fat for the build and bulk phases. It sounds like it's going to be difficult for you, but carbohydrates are essential for muscle growth -- much more essential than creatine or BCAAs. If you can at least hit isocaloric (33% each), that'd be a good start. Remember: these ratios are for caloric load, not grams of macros.
- Eat those carbs! Real, paleo carbohydrate sources include sweet potato, cassava/yuca, taro, true yams, squashes, and more.
- There is no "rest day for eating" (per their schedule) in the build or bulk phases). I tend to agree.
- Fat is fine, but don't attempt to bulk on fat. While any food will help you grow, protein and carbohydrates, in concert with heavy lifting, with help to bulk muscles more than fat will.
- I don't think you need the supplements they recommend. Creatine cycling might help you bulk, but everything else seems iffy. (e.g. Suma? Really?)
Some of the more experienced body builders on the site may have more to say, but as a couple-months-in beginner myself, the Body Beast suggestions don't sound bad at all -- I would stick with them.
Finally, if you haven't, you need to watch "Pumping Iron". Do it.
on April 11, 2013
at 06:18 AM
You can also have a look at Andreas Eenfeldt's blog http://www.dietdoctor.com/four-weeks-of-strict-lchf-and-ketone-monitoring where he shares his results on exercise and ketosis. He's way more strict on carbs than you though but it does show that you maintain your physical performance in ketosis.
on April 10, 2013
at 09:14 PM
Do have a look at http://www.scrawnytobrawny.com/ might give you some ideas.
on April 10, 2013
at 08:26 PM
im bulking right now and i have found that a 40C/30P/30F is more optimal for performance, witch would lead to more muscle mass of course. carbs will not make you fat, and certainty not if you workout 6 days a week. unless your over 200 pounds, the protein is quite high btw.
in regards of the program your following, if you just want to look good its fine, but if you really want to have thickness and with , you need heavy weights(that could be at your local gym) you would be able to squat bench, OHP, deadlift ect...
keep calm, press on