Meals for Bulking

Shadowmf023
Shadowmf023 Posts: 812 Member
edited December 4 in Food and Nutrition
I'm a low carber. I usually consume 50g carbs p day. I'm also trying to bulk currently. But I'm not progressing in the weight room as much as I know I can (I haven't been able to increase the weights since I started, which is unlike me).

So I've decided to up my carbs to 100g a day.

Now one question...

What do I eat pre and post workout???

I know fruit is out because it's fructose... And post workout I usually consume a whey shake (that's also low carb, 3g p serve), with creatine added.

What would be good foods to eat pre and post workout?

Replies

  • Sued0nim
    Sued0nim Posts: 17,456 Member
    What calories are you bulking on?
  • Red_Pill
    Red_Pill Posts: 300 Member
    Just eat more of what you're already eating. And I wouldn't be so anal about what you eat pre and post workout unless you're a bodybuilder. It's not that serious my dude.
  • Shadowmf023
    Shadowmf023 Posts: 812 Member
    Well
    Mr_Ryder wrote: »
    Just eat more of what you're already eating. And I wouldn't be so anal about what you eat pre and post workout unless you're a bodybuilder. It's not that serious my dude.

    That's exactly it. I'm prepping for a competition next year. Not a big one. Just one hosted by my gym. But my ultimate goal is to have some visible muscle. And I'm a woman FYI. :wink:
  • Shadowmf023
    Shadowmf023 Posts: 812 Member
    Sued0nim wrote: »
    What calories are you bulking on?

    Currently at maintenance because I'm a beginner lifter.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    edited October 2016
    Shadowmf023 wrote: »
    Sued0nim wrote: »
    What calories are you bulking on?

    Currently at maintenance because I'm a beginner lifter.

    Then you're not bulking you should eat above maintenance to bulk

    What program are you following in the gym
  • Shadowmf023
    Shadowmf023 Posts: 812 Member
    Just answer the question. What do I eat pre and post workout.
  • Wetcoaster
    Wetcoaster Posts: 1,788 Member
    Meal timing is pretty well irrelevant unless you are a bodybuilder or World class athlete trying to get a slight edge. For the rest of us it really does not matter. This is a good read

    https://breakingmuscle.com/nutrition/pass-the-protein-shake-digging-into-pre-and-post-workout-nutrition


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  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Whatever you want to

    Protein timing is irrelevant ...but overall calories matter ..you're trying to create mass and you don't do it out of thin air

    You may find it more difficult to gain muscle on low carb but it's not impossible ..you may wish to consider carb cycling

    What matters is your training programme and caloric intake overall

    It's difficult to help someone who has a fixed idea of what he needs rather than a fixed idea of what he wants to achieve and is open to advice
  • Red_Pill
    Red_Pill Posts: 300 Member
    Shadowmf023 wrote: »
    Just answer the question. What do I eat pre and post workout.

    Lol relax. No need to throw tantrums. Btw you do know you can Google this. As you're a newbie you need to do your own research first and foremost. Put them hours in.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1
  • Shadowmf023
    Shadowmf023 Posts: 812 Member
    Sued0nim wrote: »
    Shadowmf023 wrote: »
    Sued0nim wrote: »
    What calories are you bulking on?

    Currently at maintenance because I'm a beginner lifter.

    Then you're not bulking you should eat above maintenance to bulk

    What program are you following in the gym

    I follow a customized program designed by one of the trainers at the gym. 5 hours of lifting a week (I may increase it, but I need more information regarding the classes I'm interested in first). 7-8 reps, 3 sets. As I said. I'm new to lifting. As I understand it, newb gains can happen in this time period.
  • Dano74
    Dano74 Posts: 503 Member
    Carbs are good- muscles like them. Upping your carbs is a good idea.

    As has been mentioned, the benefits of nutrient timing really are in the >1% category if that- the research is still filling gaps but the general consensus is that it's been overstated.

    So what do you eat pre/post workout? Whatever you want within your caloric/macro goals and which fits your lifestyle/energy needs.

    Also, as noted, if you're bulking, bring those calories up beyond your maintenance by 100 or so and keep track of your measurements for a few weeks to see how it goes. If you're still looking to lose fat (which will be a faster "visual" aesthetic goal in showing muscle than trying to gain muscle to show through fat)... go the opposite.
  • Shadowmf023
    Shadowmf023 Posts: 812 Member
    The reason it was suggested to eat at maintenance instead of above, is because, while I don't need to lose scale weight, my BF% needs to be lowered.

    I was really just looking for carby-food suggestions pre-workout. I know fruit cannot be eaten because it's fructose. I can't eat slow digesting carbs because I work out at 8am, so anything I eat has 45min max to digest.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    I think you might benefit from doing some personal research on nutrition. There is nothing wrong in eating fruit if you like it (absent medical conditions). There's no issue with working out fed or fasted, dependent on how you feel when you perform ..so slow digesting carbs are fine if you like them

    Does low carb suit you or do you find it difficult to adhere to? carbs aren't the enemy to weight (loss or gain)

    I hope your customised programme focuses on compound lifts which you'll get your most bang for your buck out of as a noob to lifting..5 times a week should certainly be more than enough, sounds like you probably have a split routine going though
  • Dano74
    Dano74 Posts: 503 Member
    edited October 2016
    We may all be talking past one another by definition, as "maintenance" is the calories you need to maintain your current weight (read: fat level). No loss. No gain.

    I'm not sure why you can't eat fruit. The anabolic window is kind of passe and shown to be generally overrated and I'm not sure why fructose is an issue. Bananas are any easy go to for quick digesting energy if you need that before a workout. You could always go dextrose laden stuff which is honey or table sugar type stuff.

    I don't mean to be patronizing by any means.. are you overthinking this (which is crazy easy to do with everyone recommending various protocols and studies and then some)?
  • Shadowmf023
    Shadowmf023 Posts: 812 Member
    I eat low carb because I adhere to it better.

    I'm sort of doing a play on a targeted keto diet... Though not at keto levels. Basically, timing carbs around workouts.

    The fruit thing - fructose gets used by the liver instead of by the muscles. That's what I read. If I'm going to be increasing carbs for my workouts, I want my body to make the most of them, otherwise I might as well not increase them at all.

    And the extra workouts, mostly just for fun.

    Yes it's a split lifting program. But it does also include compound lifts.

    As for fasted training - it makes me nauseous mid-workout.
  • Wetcoaster
    Wetcoaster Posts: 1,788 Member
    Shadowmf023 wrote: »
    I eat low carb because I adhere to it better.

    I'm sort of doing a play on a targeted keto diet... Though not at keto levels. Basically, timing carbs around workouts.

    The fruit thing - fructose gets used by the liver instead of by the muscles. That's what I read. If I'm going to be increasing carbs for my workouts, I want my body to make the most of them, otherwise I might as well not increase them at all.

    And the extra workouts, mostly just for fun.

    Yes it's a split lifting program. But it does also include compound lifts.

    As for fasted training - it makes me nauseous mid-workout.

    You might be better off asking at the bodybuilding.com forums ... they even have a forum for contest prep and competition discussion http://forum.bodybuilding.com/forumdisplay.php?f=15
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Shadowmf023 wrote: »
    I eat low carb because I adhere to it better.

    I'm sort of doing a play on a targeted keto diet... Though not at keto levels. Basically, timing carbs around workouts.

    The fruit thing - fructose gets used by the liver instead of by the muscles. That's what I read. If I'm going to be increasing carbs for my workouts, I want my body to make the most of them, otherwise I might as well not increase them at all.

    And the extra workouts, mostly just for fun.

    Yes it's a split lifting program. But it does also include compound lifts.

    As for fasted training - it makes me nauseous mid-workout.

    Cool, nutrient balance is personal choice so long as you're hitting your minimums

    With semi keto I will assume adequate fats and protein (minimums of 0.35g fat / 0.64-0.8g protein per lb bodyweight)

    I'd question whether any beginner should start with a split routine TBH, but if you have a decent trainer and programme then it may work ..whether it's the most effective approach is debatable

    The fructose thing...yeah no..be careful what your read and where you read it. Also be careful on taking nutrition advice from people at the gym / mass media. Timed carbs well I'd go by feels, but please see chart posted above

    Recomping at maintenance is possible but slow. Your should be able to get neuromuscular adaptation and see strength gains and some muscle gain as a noob

    Good luck in your comp
  • jolive7
    jolive7 Posts: 283 Member
    I prefer to consume the majority of my carbs pre workout (workout in the evening). I perform optimally if I consume a meal that has around 45g carbs 2 hours before working out. Could be cereal/rice/protein cookie.. I am on 200g carbs though so for you maybe that is too much
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    this is easy just add a snickers bar for bulking
  • jnlamppert
    jnlamppert Posts: 27 Member
    I'm prepping for a bodybuilding competition (female) as well. Post workout I like to eat a decent amount of carbs because they're processed faster immediately following a workout. My go-to meals include oatmeal, sweet potato (my absolute fave), rice, cereal... whatever really.

    My favorite post workout meal is some mashed sweet potato, banana, chicken, and peanut butter (and/or some PB2). Sounds gross but it's delicious
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    So you're doing keto and trying to bulk?

    Carbs are king for a bulk...you need the insulin response...you also need more protein than you would typically have on a keto diet...your diet isn't suited to your goals.
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