Bulk up or lean muscle ??

Nope they won't, but most people also have no clue where to start so it was just a guideline :)

Again depends what you're eating. If you have to get 200g+ of protein a day into your food, tell me how you fit that in in 3 meals... Unless you want the case of serious toilet issues, then it is very difficult when your body can only absorb so much protein every few hours.

My term for food that isn't Mcdonalds etc haha :p Feel free to eat what you want though if it fits your macros, your body has no idea what specific food you are eating, so enjoy it.

Don't skip leg day either ;)
 
Small pot of low fat quark (250g) , 1 tbsp low cal hot choc powder + 10 almonds
or 2 scoops of 100% Scitec casein + 10 almonds
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how come you choose almonds over pistachio ?

Again depends what you're eating. If you have to get 200g+ of protein a day into your food, tell me how you fit that in in 3 meals... Unless you want the case of serious toilet issues, then it is very difficult when your body can only absorb so much protein every few hours.
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Wasn't that a BS and being proved wrong in longer studies.

it wasn't about how much you can absorb anyway it was how much you need for maximum muscle protein synthesis over a short period of a few hours, afaik nothing was done to see which one sustains this for the longest period.

your body still needs protein for other things
 
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arknor said:
how come you choose almonds over pistachio ?


Wasn't that a BS myth?
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Cheaper and don't have to spends ages opening shells lol :p

Might be a myth, but again I suppose everyone is different. If I eat more than about 65g, it just gives me an upset stomach.
 
tom_e said:
I should be doing work so I'm not going to sit and work it all out but that's not an 8,000kcal diet if you work under the assumption that the rice and things are listed by cooked weight as there's no way you'd want to be eating the cooked equivalent of 200g of dry brown rice it would be a mountain!
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I've done 500g for a carb refeed in one sitting, that was more mountainous, although I've seen people do 1kg, and then you have Matt Stonie doing 9kg on YouTube as a challenge (no thx jeff).
 
arknor said:
how come you choose almonds over pistachio ?


Wasn't that a BS and being proved wrong in longer studies.

it wasn't about how much you can absorb anyway it was how much you need for maximum muscle protein synthesis over a short period of a few hours, afaik nothing was done to see which one sustains this for the longest period.

your body still needs protein for other things
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Indeed.

In terms of research, currently it looks like theoretically there is a small advantage in terms of MPS if you spread protein intake between 3-6 times a day. In general for the other macronutrients, meal timing is best summed by this:

nutrient-timing-table_r4-01-1024x837.png
 
Somnambulist said:
I've done 500g for a carb refeed in one sitting, that was more mountainous, although I've seen people do 1kg, and then you have Matt Stonie doing 9kg on YouTube as a challenge (no thx jeff).
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I've probably done not far off 500g of pasta in the past but that's when I was a fat lump and it did not leave me feeling great!
 
Simmz said:
Bulking up is considered when you are consuming more calories than you are burning. Depending on the diet, you may also gain a lot of unwanted fat though.

Gaining lean muscle can be done by a good diet and weight training.

As for diet, try aim to something along these lines:

Meal1
60g oats (dry weight) with water,1 scoop whey protein, handful blueberries, 125g chicken
breast + 1 whole egg
Meal 2
200g white fish, 200 butternut squash (cooked weight), 100g broccoli, 1 cup spinach,
balsamic vinegar
Meal 3
180g Chicken breast (cooked weight), 175g brown rice, 1/2 med avocado
Meal 4
180g turkey breast, 200g brown rice, 100g broccoli
Meal 5
150g Grilled Salmon (cooked weight), 50g red peppers, green salad
Meal 6
Small pot of low fat quark (250g) , 1 tbsp low cal hot choc powder + 10 almonds
or 2 scoops of 100% Scitec casein + 10 almonds
Plus
Post workout: 2 scoops whey protein, 1 banana

Otherwise if you really hate cooking, use these guys

http://www.bodyplusnutrition.com/

Buy the muscle gain meals, try eat 3 of them a day with a healthy breakfast and make sure you get a post shake after a gym session, then also have another meal in the evening depending on your macros.
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Good luck on your prostate goals of 2014
 
Well considering prostate cancer is becoming more and more common for men I'd rather not try and enhance that % it by shovelling 300g of protein down my gullet a day.

I also don't enjoy passing brick sized stools.
 
Ayahuasca said:
Well considering prostate cancer is becoming more and more common for men I'd rather not try and enhance that % it by shovelling 300g of protein down my gullet a day.

I also don't enjoy passing brick sized stools.
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Nobody needs close to 300g anyway, especially in a gaining phase when protein requirements are generally lower compared to dieting.
 
4 big chicken big macs is my protein for the day and about 2 months worth of fat :P

how come the chicken big mac has more fat than the beef one LOL
 
Listing food weights as 'cooked' is just n00b, off course you list weights pre-cooking ie. dry!

Anyway there really is no need for 6 meals a day, you can fit it all in 2-3.
 
Ayahuasca said:
Well considering prostate cancer is becoming more and more common for men I'd rather not try and enhance that % it by shovelling 300g of protein down my gullet a day.

I also don't enjoy passing brick sized stools.
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I don't pass brick sized poo's lol, but it made me laugh. Normal regular morning one and usually a clean wipe too :D

As I said, not arguing with anyone, there's too many theories and everyone's goals are different. I am competing in October UKBFF in the UK One show in Dartford. It works for me so I stick with it, just giving some sort of insight as to my diet.

Will have a log up shortly too, so feel free to follow or constructive criticism is always welcome. I only try to better myself and achieve my goals, I wish everyone else the best of luck with theirs.
 
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