Beleiver,
A 50/50 muscle to fat ratio isn't all that great, but its not that bad considering how i messed up in soo many ways especially through most of my cutting cycle. I didn't eat junk food during all my carbups, i started eating mostly FRUIT and vegetables because i'd thought it was better. Later I educated myself and foundout Fruits were a NONO so i made mistakes which I did learn from, but i learned from them so its all gravy. The Anabaloc Diet by Mauro Di,Pasquale is meant to keep you in 10% Body Fat year around while gaining muscle. Since it's made for bodybuilders, you gotta consider these guys cut down to like 4% BF which is something you can do on this diet by the way, after contest time it comes time to bulk up and you gradually gain about 2lbs a week until you hit that 10% bodyfat mark, then you start cutting down losing around 2lbs a week till you get into contest shape but this time you end up with more muscle, this is the cycle to keep you in that 10% or less bodyfat year around. Ending up at 20% bodyfat wasnt something i wanted to do, but keep in mind i was 135 (5'7) with like 12% BF, i was already skinny so i didnt wanna cut up i wanted to bulk. Keep the following factors in mind; at very best my carbups consisted of lots of fructose which only repairs liver glycogen stores (dipasquale didnt go into detail on the carbups), I didn't start my carb-up till saturday afternoon instead of right after my friday workout like i do now to take advantage of muscle sensitivity to insulin, at one point i was eating too much over maintenance so i got too much fat spillover. 50/50 fat gain isn't really as bad as it sounds, if you're starting out at 6% bodyfat like how you are and gained 20lbs and that was half muscle you'd still be low bodyfat because the muscle cancels out some of that fat gain since its all percentages with muscle and fat. But let me answer your question before this post gets any longer,
"Now that I'm trying to put on some size I don't know if I should high-carb it three times a week or just increase my calories the other five days."
I suggest finding out you're maintenance calories first, add about 100 cals a day to that, trust me when the week is up it will make a difference, your goal with this should be to mess around with this addition of calories until you're gaining atleast 1.5-2lbs a week, oh and always weigh yourself at the same time every week because you know how the scale can fluctuate. If you've been having success with your carb-ups dont change them, one thing i would reccomend is doing a mid-week carbspike since you're bulking up. Midweek carb-spike is just you consume a decent amount of carbs lets say wednesday, since youre still doing high fat dieting I recommend doing this right after youre mid-week workout with a PWO drink of protein/dextrose but it's better if you use a mixture of Protein and50/50 dextrose maltodextrin. You can get great results with just the dextrose don't worry bout the latter and since its real fast burning sugars you should jump back into ketosis quick in due time. When bulking also mess around with youre protein intake, getting about 1.5 per lb of bodyweight is good. Also and i'm sure you know this, but the more frequent you eat the more efficient use of the food you consume. You must place a high priority on eating well consistently. Once you’ve missed a meal, it’s gone forever. You can’t make up for that missed meal by eating two at the next scheduled time because the body can only assimilate so much food at one sitting. The excess will be wasted. When you miss a meal, you lose an opportunity to help your body grow muscle. The more of those crucial opportunities you miss, the less likely you’ll be to reach your bodybuilding goals. Also i've been reading alot and some really good advice I read about trying to find out how much protein to eat, is too put a higher emphasis on how much protein you consume in a 2-3 hour window instead of how much you consume throughout the day.
Why? If you eat your daily total, let’s say, of 300 grams of protein in four meals as opposed to eight, the efficiency of how your body digests that protein would differ, wouldn’t it? If you take those 300 grams of protein and divide that total by four meals, that would equal 75 grams per meal. Those 300 grams of protein divided by eight meals equals 37.5 grams per meal. Obviously, your body will have a much easier time digesting the 37.5 grams per meal than it would 75 grams. You are eating the very same amount of protein for the entire day—but are creating a big difference in the efficiency of its digestion and utilization. Your body would have a much easier time using the protein to help build muscle if it was spaced out evenly throughout the day. Every two to three hours creates what I call a “Protein Consumption Window of Opportunity.” The more of these opportunities you take advantage of, the more you will augment your efforts in the gym. The more you consume high-quality protein during these windows—regardless of the amount of protein in that “window” or daily total of protein you think your body needs—the more muscle you will build. The key to successfully building muscle is eating smaller, more frequent meals throughout the day. Instead of worrying about that often-debated daily total of protein, break it down into two-hour to three-hour increments. The guy who eats eight meals as opposed to four meals a day has twice as many “Protein Consumption Windows of Opportunity” to take advantage of. Four a day, times seven days a week, equals 28 more “windows.” Every month that’s 112 more and every year the total grows to 1,344 more “Protein Consumption Windows of Opportunity” that are used. Of course everyone has a different schedule and very few people have the time to eat every 2 hours, I know I dont but the more frequent you eat the more efficent. I hope that was helpful Beleiver, don't forget to do some heavy deadlifts or squats to really gain some mass and don't worry bout putting on a lil fat either. Good Luck with your bulk and any other questions are welcomed. peace.
|
Linear Mode
