Questions on muscle building

thelostbreed02

Hello, I've read countless ARTICLES and random people saying nutrient timing doesnt matter but even on a bulk... this didnt make sense to me because muscle protein synthesis aka the body building the muscle happens 24/7 or just when you're not actively lifting or being kn a catholic state. So why do people claim that you can bulk(especially lean bulk) on either an Intermittent fasting protocol or OMAD eating regimen? The body isnt receiving the nutrients it needs throughout the day so i thought it wouldnt be ideal for muscle building but I can for sure see how its valid for people who diet.

I ask this because I was an extremely fat kid previously and so i have a bad relationship with food after losing all that weight and now intermittent fasting is something i cant let go of.

My bulking schedule typically goes like this:
Wake up and walk about 10-15 thousand steps after drinking a sip of bcaa drink.
Come back drink more bcaa and water.
Do the daily duties or tasks at hand and when it hits about 4 or 4:15pm I make an egg white scramble with onions and a big head or romaine because im obsessed with volume eating. Then I eat a lot of fruit and take a preworkout or creatine supplement and walk to the gym. I probably start after warmups and all that at about 6 maybe 630 and leave after cooldown cardio, sauna and chatting a bit at around 8 or 830.
I get home and make a big bowl of oatmeal and 2 chicken breasts which takes 20 minutes and go up to wash and such and return to eat at around 930 or 10.

Then along with the oatmeal and chicken, I go crazy on what i eat. Basically all the junk food you can think of. This part i like because it's a habit i couldnt let go of because i was a fat kid.

Sorry for the story but theres my schedule.

Thanks!!!

Buff_Man

Ok, to build muscle you need two things, adequate protein and nutrients (calorie surplus with good amount of protein) and stimulus to make your body want to build muscle (weight training or resistance training). The key thing with workouts is to steadily increase the overall workload. Along with the right diet you will build muscle. But it takes time and you really have to be careful what you eat, not necessarily when. Watch Jeff Nippard on YouTube. You have to be consistent, that's all. There are no shortcuts. Good luck!

thelostbreed02

Buff_Man wrote: »

Ok, to build muscle you need two things, adequate protein and nutrients (calorie surplus with good amount of protein) and stimulus to make your body want to build muscle (weight training or resistance training). The key thing with workouts is to steadily increase the overall workload. Along with the right diet you will build muscle. But it takes time and you really have to be careful what you eat, not necessarily when. Watch Jeff Nippard on YouTube. You have to be consistent, that's all. There are no shortcuts. Good luck!

So if I hit about 1gprotein per pound bodyweight but fail to meet my required carb and fat goal, will I still build muscle? Somehow I'm able to push myself through workouts even if I dont have big carbs before the workout or as a preworkout snack.... My carbs before I go workout usually consist of a large apple, assorted veggies and sometimes portions of leftover Asian side dishes. I thought carbs were just fuel but I heard something about you NEEDING carbs to bulk up because the muscles need a SURPLUS OF GLYCOGEN in order to grow??

NorthCascades

It rains a lot in the winter here. These lakes and reservoirs fill up, and slowly draw down over the summer.

We evolved from people who sometimes went days without food.

If you eat all your protein in one meal, like cavemen who just killed something small, your body will break it down slowly. Just keep it coming in, and other nutrients too.

Where timing matters is after depleting your glycogen (I don't think lifting does this, running or cycling all out for 20 minutes) there's a period of a few hours where you're more primed to make more out of sugar.)

Danp

NorthCascades wrote: »

We evolved from people who sometimes went days without food.

... and were dead by 35 which makes this argument somewhat toothless (which they probably were by 25)

NorthCascades

That would be true if the argument was "don't eat for several days" but do you see anybody saying that?

We have arms and legs because we evolved from people who died by 35 too.

But getting back on track, there is a limit to how quickly you can absorb protein, but you'll hold on to a lot more than that and it'll be available when you're ready. Just eat a well rounded diet, and do a progressive overload program.

SabAteNine

Danp wrote: »

NorthCascades wrote: »

We evolved from people who sometimes went days without food.

... and were dead by 35 which makes this argument somewhat toothless (which they probably were by 25)

Don't confuse life expectancy at birth (which was still around 30-ish up until the 1900s) with how much people actually lived in the cavemen times... and up until living past 15 wasn't a 50/50 chance.

OP, do what works for you. If you're able to progressively overload / advance your lifting with this eating schedule, if you hit your protein and micros with it, and if it's also helping with the mental state and motivation, then by all means stick with it!

Danp

SabAteNine wrote: »

Danp wrote: »

NorthCascades wrote: »

We evolved from people who sometimes went days without food.

... and were dead by 35 which makes this argument somewhat toothless (which they probably were by 25)

Don't confuse life expectancy at birth (which was still around 30-ish up until the 1900s) with how much people actually lived in the cavemen times... and up until living past 15 wasn't a 50/50 chance.

OP, do what works for you. If you're able to progressively overload / advance your lifting with this eating schedule, if you hit your protein and micros with it, and if it's also helping with the mental state and motivation, then by all means stick with it!

Tha'ts taken into account.

Palaeolithic life expediency at 15 was less than 34years (estimated based on later age data). Neolithic and into the Bronze age life expectancy at age 15 was between 28 and mid-thirties.

Carlos_421

Nutrient/meal timing is basically irrelevant for weight loss.

For muscle building, it is still much lower on the scale of importance than the amount of intake overall and your training regimen. However, it does play a role in optimizing muscle building.
Again, it isn't necessary for building muscle, just for optimizing muscle building and not nearly so much as training and overall intake.

mmapags

Carlos_421 wrote: »

Nutrient/meal timing is basically irrelevant for weight loss.

For muscle building, it is still much lower on the scale of importance than the amount of intake overall and your training regimen. However, it does play a role in optimizing muscle building.
Again, it isn't necessary for building muscle, just for optimizing muscle building and not nearly so much as training and overall intake.

What Carlos says here is accurate. Also, any studies that have been done on the uptake and utilization of protein for MPS have been done using whey supplements in liquid form. The faster transit time of a liquid and the time for uptake and utilization all effect the results. Nobody has ever done a study with chicken breast or beef. The general caveat I've heard expressed regarding whole food proteins is that they take longer to break down and are bioavailable for more time.

Unknown

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PAV8888

Depending on how happy you feel with your "plan for the day", and while you're willing to eat at a slight surplus, you might find it interesting to experiment with eating a bit more and moving a little bit less in the early part of the day, hopefully leaving you less hungry and out of control during the later part of the day.

To me it sounds like you are creating a binge and restrict cycle during the same day by front-loading a high degree of activity and very little food in the first part of the day and then exploding into relatively uncontrolled eating at the end of the day. And this relative over-eating could well be getting triggered directly by the large deficit you are creating earlier on.

Again, of course, if you're happy and feel that what you're doing is working fine for you... please ignore the suggestion and carry on!