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In too....I gotta see this!!!
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LOL.... I love this! Great progress!!! :)
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Yeah, I cannot believe that this even got published!
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Cherry picking one study that is severely flawed. Read the entire study rather than just the abstract. There is more than one low variable here that is manipulated; protein. Why is protein lower in the high carb group and higher in the high fat group. And the amount is VERY significant as the high fat group got 50% more.…
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There is reasons to reefed even at higher bf% on occasion and that is because fat cells have a sort of "sensor" that monitor for carbohydrates. Using this information is what causes the body to up or down regulate leptin, which up or down regulates metabolism. The boost in carbs gives these receptors a 'false' sense that…
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Side Steel has it pretty much exactly right. Refeeds should probably happen every other week when bf is higher and increase slightly in frequency as you get to a lower %. Then it is once a week and I do them the day before deadlifts. I believe it best to cut protein to about .8g/lb of bw and set fats as low as you can…
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Yeah, on a bulk most sane people know that carbs are king. But it is just another thing to understand about carbs; that they keep leptin levels high. Just another reason NOT to fear carbs, ANY carbs...even the unclean ones. LOL!
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More important that just insulin is leptin and its regulatory effect on a whole host of hormones and neurotransmitters. Trying to fear monger carbohydrates is just plain reckless.
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It helps to understand application by reading the whole text and not JUST the abstract. This study is only applicable to those who are fed via mixed meal. For those who are fasted, this study does not apply. From the text itself, “From the presented data in the current systematic review, we conclude that 1) exogenous…
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Here is a reputable source saying meal frequency does NOT matter http://www.ncbi.nlm.nih.gov/pubmed/9155494
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No, that is not what science says. Read these: http://www.ncbi.nlm.nih.gov/pubmed/22106173 http://www.ncbi.nlm.nih.gov/pubmed/19001042 http://www.ncbi.nlm.nih.gov/pubmed/12436270
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I still have 'plain' BCAA powder and you don't want to know what it tastes like, believe me!
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...and lower is better. 10% or less would be much better than 12%
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I agree with one slight emphasis. It is not many people increase bodyfat when bulking, it is EVERYBODY increases body fat when bulking. It is part of human physiology and unavoidable. But it can all be managed and controlled.
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I am not sure of your height, but there is a top end to lean weight if you are natural. There are several theories on the subject, but here is one of the most respected resources: www.weightrainer.net/bodypred.html
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I hope that is it, because the differences in goals and some of the false understandings about nutrition and gaining are bleeding over and blurring the sound and solid advice that should be common for either goals. If I hear one more thing about 'clean' food I think I am going to go crazy. Mainstream media SUCKS!
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Gear+lifting+time+food= lots of gains.
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Lol... I would love to be a part of it too but I don't see making the trek to the east coast from Alaska.
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It sounds as though you are at a point where you need to periodize your training. One way to do that is with reverse pyramid training although there are many other strategies. Basically, at your current level, you need to work in more rep ranges. The reasons are many and it is probably too complex an issue to discuss in…
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+2
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Your math is right. Carbs are always king. They keep leptin levels high for healthy metabolism and they are energy. Also, they are almost never stored as body fat (de nova lipogenesis).
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No...
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^ Agree with @ndj1979 that your theoretical maintenance is ~2900 or so and that you will need to make adjustments to that number as you go. Basic adjustments to diet should be to increase protein and begin at about a 20-25% reduction from maintenance calories. Then track changes in weight and body composition to see if you…
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Well this is actually where a lot of us bulkers are at the moment; about to cut. I think many could benefit from this information but perhaps a new thread is in order? Basically, the change from a bulk to a cut will trigger a hormonal change. When carbohydrates decrease, leptin will decrease and ghrelin will increase as…
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I am not certain what you are asking. You are in a bulk, correct? If you are gaining at the appropriate rate, all is good. If not adjust by eating a bit more and track for about two weeks to see if there is improvement. Actual maintenance calories are important when trying to maintain or just beginning a cut or bulk.
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It is fine to drop to maintenance. If you are going to cut, then you definitely do not want to slowly decrease. Doing so can begin a down regulation of metabolism. Some people believe that you should spend at least 2 weeks at maintenance and others just go right to the cut. I generally think staying at maintenance for…
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I don't know...lol... I wonder if OP has read this EVER???http://www.bodyrecomposition.com/muscle-gain/muscle-gain-mistakes.html/
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You want to go closer to 1 lb. or so per week because of hormonal adaptions in response to the cut. 20-25% under maintenance is the sweet spot.
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You are right I miscalculated. At the end of the bulk LBM is 157.6 lbs. OP would need to cut to 175 for 10%. Of course this is statistical. Water, glycogen, and actual LBM gains all affect the outcome. (edit) lots of assumptions made as Mr27 pointed out. Actual results may vary. Thanks Nolan for the correction!
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If you are going to start a new bulk cycle 173 lbs. will get you 10%