Muscle building nutrition???

[thajeepster]

what do you think of will brinks "muscle building nutrition"... i purchased a copy today and have read through it and was wondering what others though.

It advises a 50/30/20 split but its 50c/30f/20p... Seems like alot of fat to me, plus a little low on the protein...

Personally ive never gone lower than 200g protein for the day and never higher than 70g fats...

This would give me 155g protein, 378g carbs and 103g fat for 3100 cals... seems pretty low on the protein to me for a bulk... however i was thinking of maybe a 25/25/50... and try and get my protein up to around 200...

Just curious what your thoughts on this guy were.

Or anyone else for that matter

 

[thajeepster]

Well, you knew it would happen... heres my version...

Im not neccessarily going to do this, i may just stick with what im doing now, but i wanted to test it out with you guys to see if its decent.

Here goes:

Workout day... M/W/F

Breakfast

Pancakes:
Buckwheat Pancake mix (1 cup)
1 whole egg
2 tsp olive oil
.5 cup 1% Cottage cheese
487 cals 61g carbs 30g protein 17g fat

Pre Workout

1 cup oats
.5 scoop whey
.5 cup 1% milk
2g fish oil
440 cals 60g carbs 29.5g protein 9.3g fat

Post Workout

1 scoop whey
25g maltodextrin
25g dextrose
.5 cup oats ( like to get some nutrients in, even pwo)
472 cals 80g carbs 31g protein 3.8g fat

Post Post Workout

70g Spelt pasta (about 1.5 cup cooked)
200g tomatoes
20g onions
70g tuna
2 tsp olive oil
2g fish oil
461 cals 60g carbs 29.6g protein 14.1g fat

Afternoon

1 cup oats
1 tbsp pb
.5 cup 1% cottage cheese
486 cals 60g carbs 31g protein 15g fat

Dinner

65g brown basmati rice
200g mixed veggies
70g cooked chicken breast
10g (2 tsp) udo's choice oil blend
484 cals 60g carbs 30g protein 14.3g fat

Before Bed

1 cup 1% cottage cheese
18g walnuts
295 cals 14g carbs 30g protein 15g fat

Totals
3126 cals 396g carbs 210g protein 88g fat (25%sat/37%poly/37%mono)




Off days Sun/T/Th/Sat

Breakfast

Pancakes
1 cup buckwheat pancake mix
8g ON whey
1 whole egg
1 tsp olive oil
1 cup 1% milk
25g oats
591 cals 84.6g carbs 34.5g protein 15.4g fat

Mid Morning

1 cup oats
4oz frozen berries
150g 1% cottage cheese
16g ground flaxseed
2 fish oil
581 cals 80g carbs 35g protein 15g fat

Lunch

75g Brown basmati rice
200g mixed veggies
70g cooked chicken breast
1 tbsp pb
2 fish oil pills
548 cals 70g carbs 34.5g protein 15g fat

Or

240g sweet potato
200g mixed veggies
90g cooked chicken breast
10g (2 tsp) udo choice
2g fish oil
560 cals 70g carbs 34g protein 15.5g fat

Or

80g spelt pasta
Lots of mixed veggies (fresh)
70g tuna
2.5 tsp olive oil
518 cals 70g carbs 35g protein 15g fat

Or

4 slices ezekiel 4:9 Sesame bread
1 tbsp pb
.5 cup milk
1 whole egg
1 egg white
550 cals 70g carbs 34g protein 15.5g fat

Afternoon

Same as Lunch

Dinner

Same as lunch

Pre bed

250g 1% cottage cheese
18g walnuts
313 cals 14.5g carbs 33.2g protein 15g fat

Totals 3125 cals 390g carbs 205g protein 90g fat (25%sat/35%mono/40%poly)

 

[ReelBigFish]

just sorta skimmed through it, but it looks good as always. but i've gotta say..STOP STRESSING ON YOUR DIET!!! LOL, but for real, don't stress yourself out. Last thing you need is mental stress added to the physical stress of working out. Don't wanna hamper your gains by raising your cortisol. I'm glad to see you got the fats up some. fats are important for hormone production.

 

[Platinum]

Well, you knew it would happen... heres my version...

Im not neccessarily going to do this, i may just stick with what im doing now, but i wanted to test it out with you guys to see if its decent.

Here goes:

Workout day... M/W/F

Breakfast

Pancakes:
Buckwheat Pancake mix (1 cup)
1 whole egg
2 tsp olive oil
.5 cup 1% Cottage cheese
487 cals 61g carbs 30g protein 17g fat

MORE COMPLETE PROTEIN NEEDED. YOU ONLY HAVE ~7G FROM THE EGG AND ~12G FROM THE COTTAGE CHEESE. FATS ARE GOOD. I WOULD TEND TO GO FOR MORE CALS HERE, IMO, SOMETHING CLOSER TO 600 KCALS

Pre Workout

1 cup oats
.5 scoop whey
.5 cup 1% milk
2g fish oil
440 cals 60g carbs 29.5g protein 9.3g fat

TOO MANY CARBS FOR A PRE-WORKOUT SHAKE. ~15-20G PROTEIN AND ~30-35G CARBS WOULD BE BETTER. ~200 CALS WILL NOT HAMPER YOUR TRAINING.

Post Workout

1 scoop whey
25g maltodextrin
25g dextrose
.5 cup oats ( like to get some nutrients in, even pwo)
472 cals 80g carbs 31g protein 3.8g fat

GOOD. GOOD CHOICE OF CARBS. I WOULD UP THE PROTEIN A LITTLE, BY ABOUT 10G.

Post Post Workout

70g Spelt pasta (about 1.5 cup cooked)
200g tomatoes
20g onions
70g tuna
2 tsp olive oil
2g fish oil
461 cals 60g carbs 29.6g protein 14.1g fat

GOOD FATS, CARBS ARE GOOD. ANIT OXIDANTS ALSO.

Afternoon

1 cup oats
1 tbsp pb
.5 cup 1% cottage cheese
486 cals 60g carbs 31g protein 15g fat

GOOD.

Dinner

65g brown basmati rice
200g mixed veggies
70g cooked chicken breast
10g (2 tsp) udo's choice oil blend
484 cals 60g carbs 30g protein 14.3g fat

GOOD CHOICE OF CARBS AND FIBRE. MAYBE A TAD MORE PROTEIN, BUT THIS IS A PERSONAL CHOICE.

Before Bed

1 cup 1% cottage cheese
18g walnuts
295 cals 14g carbs 30g protein 15g fat

GOOD.

Totals
3126 cals 396g carbs 210g protein 88g fat (25%sat/37%poly/37%mono)




Off days Sun/T/Th/Sat

Breakfast

Pancakes
1 cup buckwheat pancake mix
8g ON whey
1 whole egg
1 tsp olive oil
1 cup 1% milk
25g oats
591 cals 84.6g carbs 34.5g protein 15.4g fat

WHY DOES YOUR BREKKIE ON 'OFF' DAY HAVE 100 MORE KCALS THAN YOUR TRAINING DAY BREKKIE? POSSIBLY SWITCH THE TWO AROUND. GOOD RATIO OF MACROS THOUGH.

Mid Morning

1 cup oats
4oz frozen berries
150g 1% cottage cheese
16g ground flaxseed
2 fish oil
581 cals 80g carbs 35g protein 15g fat

1/2 - 3/4 CUP OATS WOULD BE BETTER, FATS ARE GOOD. GOOD CHOICE OF FRUIT.
SIDE NOTE: FRUCTOSE SHOULD TAKE A BACK SEAT TO STARCH AND FIBRE. FRUCTOSE ONLY REPLENISHES LIVER GLYCOGEN, MUSCLE GLYCOGEN IS MORE IMPORTANT

Lunch

75g Brown basmati rice
200g mixed veggies
70g cooked chicken breast
1 tbsp pb
2 fish oil pills
548 cals 70g carbs 34.5g protein 15g fat

Or

240g sweet potato
200g mixed veggies
90g cooked chicken breast
10g (2 tsp) udo choice
2g fish oil
560 cals 70g carbs 34g protein 15.5g fat

Or

80g spelt pasta
Lots of mixed veggies (fresh)
70g tuna
2.5 tsp olive oil
518 cals 70g carbs 35g protein 15g fat

ALL HAVE GOOD SOURCES OF LOW-GI CARBS, FIBRE. GOOD SOURCES OF COMPLETE PROTEIN. FATS A LITTLE HIGH HERE ~10G WOULD BE PREFERABLE.


Afternoon

Same as Lunch

GOOD.

Dinner

Same as lunch

GOOD. I WOULD CYCLE YOUR OPTIONS. NEVER HAVE THE SAME MEAL IN A DAY. HAVE OPTION 1 FOR LUNCH, OPTION 2 FOR AFTERNOON AND OPTION 3 FOR DINNER.

Pre bed

250g 1% cottage cheese
18g walnuts
313 cals 14.5g carbs 33.2g protein 15g fat

GOOD. NUTS ARE A SOURCE OF FATS ONLY, PROTEIN DOESN'T CONTAIN ALL ESSENTIAL AMINO'S (INCOMPLETE)

Totals 3125 cals 390g carbs 205g protein 90g fat (25%sat/35%mono/40%poly)

I personally prefer the split 50/40/10, but wouldn't go lower than 50/35/15 (C/P/F).

 

[thajeepster]

The way i was explained, is that protein is an extremely thermogenic substance, which could be holding back my gains... im actually burning a lot of calories just digesting the protein. Im still getting well over 1g per lb of bodyweight. Actually its about 1.3. Im not stressing out about this diet, i'd be perfectly happy just increasing the numbers on my current diet, i was just curious what your guy's thoughts on this will brink guy were and if you thought his diet could produce a good amount of lean gains.

 

[Platinum]

It's true protein is more thermogenic than both carbs and fats, in that our body uses more calories to digest protein than it uses to break down either carbs or fats. Provided your consuming enough fibre in order to absorb all this protein for synthesis, there will not be a problem.

Your 1.3g/lb of bodyweight is fine, provided that your consuming enough carbs in order to promote an anabolic environment (spike insulin to push amino's into muscle).

Your current diet, the one I reviewed above, is fine. Just moniter the carbs though and make adjustments from there. (I would also keep a watch on fats as well, 90g is fairly high)

 

[thajeepster]

Yeah, i was thinking of lowering that... and getting in maybe around 400g carbs with a little less fiber, im currently up to around 60+ grams, however its difficult not to get so much when all you eat is complex carbs and veggies for carbs.

 

[Platinum]

400g of carbs is a good mark, although you're pretty much there. I would try and whittle the fat intake down to about 70g at max, although 60g would be preferable.

As for the fibre, 60g, while being a lot of fibre, is not too much. Fibre just helps us absorb the protein we eat. Sources of complex, low-GI carbs are often rich in fibre: bran, whole grains, veggies, oats.

I wouldn't sweat your fibre intake. (The only sweating you'll be doing in squeezing out all those shits...)

 

[ReelBigFish]

He shouldn't have to "push" anything out. those bad boys should slide right out.

Hey jeepster, as long as you're not stressing thats good, it just seems to me, you are always worried about your diet making you gain more fat than muscle, since you're always changing it up and asking us to look at it. But if no stress, then no worries. I just didn't want you to hinder your gains bro. Keep up the BULK!

 

[thajeepster]

400g of carbs is a good mark, although you're pretty much there. I would try and whittle the fat intake down to about 70g at max, although 60g would be preferable.

As for the fibre, 60g, while being a lot of fibre, is not too much. Fibre just helps us absorb the protein we eat. Sources of complex, low-GI carbs are often rich in fibre: bran, whole grains, veggies, oats.

I wouldn't sweat your fibre intake. (The only sweating you'll be doing in squeezing out all those shits...)

Yeah, so you think it'd be good to just drop the fats down to around 70g 20% of my intake, and raise the protein a tad, maybe 225 (1.5xbw) or more.

 

[Emma-Leigh]

Yeah, so you think it'd be good to just drop the fats down to around 70g 20% of my intake, and raise the protein a tad, maybe 225 (1.5xbw) or more.

Do you want my opinion?? (couldn't have you get away with ANOTHER diet change!!! So I had to jump in here somewhere right!)

You don't need more protein. At the moment you are taking in more than enough for someone your size - 1.25 to 1.5g per pound is PLENTY and what your body is going to be doing with any more than this is simply converting it to glucose via gluconeogenesis (which it is going to be doing with a lot of what you are taking in anyway).

Your fats are also ok - there is nothing wrong with 90g. There is no magical 'number' that you need to stick beneath and most people recommend anything between 20-40% fats (if you want to do the ratio thing). So 90g fits well... My personal preference is between 0.4 and 0.6g per pound (you know I do not believe in diet ratios - so I do the body mass thing) but you are sticking to that with 90g too so I would leave it...

If you were going to decrease it then don't add protein - add carbs. At 400g this is probably a minimum you want to start with (~2.5 x total weight or ~3 x lean mass). But see how you cope with those levels and increase if you need to.

Honestly - as it has been said (and as I have said before) you just need to relax and STICK to a plan - who knows, it actually might WORK if you let it!

 

[thajeepster]

i know im still on my previous plan right now, im eating about 3100-3200 cals at a 50/30/20 c/p/f... for instance today i got in 397g carbs 236g protein and 70g fats at about 3100 cals.

Im doing a good job of keeping my numbers the same day to day i still manage to get in nearly 400g on off days.

 

[thajeepster]

however, i do think i wanna try the premise of evenly spreading out carbs throughout the day as opposed to tapering them towards the end of the day, well at least up until my pre bed meal.

 

[Emma-Leigh]

however, i do think i wanna try the premise of evenly spreading out carbs throughout the day as opposed to tapering them towards the end of the day, well at least up until my pre bed meal.

I think this is a good idea, and there is absolutely nothing wrong with it... Although I do suggest you make sure you are getting a good lot of carbs pre and post workout...

Don't listen to the people who warn against carbs at night - they are actually helpful when trying to add lean mass.

 

[Platinum]

I think this is a good idea, and there is absolutely nothing wrong with it... Although I do suggest you make sure you are getting a good lot of carbs pre and post workout...

Don't listen to the people who warn against carbs at night - they are actually helpful when trying to add lean mass.

True. Big no-no when on a low-carb diet though.

 

[Emma-Leigh]

True. Big no-no when on a low-carb diet though.

Well - this depends.

No carb - sure. That would be because it would mean all carbs would be a no-no.

But if you are allowed some carbs there would be nothing wrong with eating them at night if you so felt the need.

In fact, it could prove advantageous in that it may decrease any catabolism that may be result from a hypocalorific state or from having low hepatic glycogen stores.

 

[Platinum]

In fact, it could prove advantageous in that it may decrease any catabolism that may be result from a hypocalorific state or from having low hepatic glycogen stores.

I thought carbs eaten in the meal before going to bed are more easily stored as body fat than carbs at other times throughout te day because of the drop in insulin sensitivity. Also, as the day goes on the bodys ability to take carbs out of the bloodstream and store them as glycogen begins to drop. This, I think, also contributes to bodyfat storage at night.

 

[thajeepster]

thanks for all the help guys, i think i'll stick with what im doing, but im only going to shoot for 225g protein per day, as opposed to 240+ and ill try and keep carbs and fats at 400g and 70-75g respectively on both on and off days.

 

[Emma-Leigh]

I thought carbs eaten in the meal before going to bed are more easily stored as body fat than carbs at other times throughout te day because of the drop in insulin sensitivity.... Also, as the day goes on the bodys ability to take carbs out of the bloodstream and store them as glycogen begins to drop. This, I think, also contributes to bodyfat storage at night.

Well - insulin sensitivity and the bodies ability to take carbs out of the blood stream are pretty much the same thing...

But all I can say is "Not really" -

Firstly, it actually takes a significant carbohydrate over-feeding event to cause a recognisable episode of de-novo lipogenesis. So the simple fact that you are eating a carbohydrate is 'protective' for fat gain in intself. And if you are in a hypocalorific state then your body is not going to take that precious glucose and convert it to anything resembling fat. It is going to go stay in the form of glucose and used as fuel.

Secondly - the decrease in insulin sensitivity that is experienced during the day is a non-event for most people - the slight difference is not going to have a huge effect on your glucose disposal.

Thirdly - there are organs/processes in the body which due not require insulin (or a great deal of insulin) to take up glucose (things like the liver for example). Also - the body does not require a huge level of insulin for the disposal of the levels of glucose we are talking about - so you are going to be able to take it up anyway.


What contributes to bodyfat storage is:
1. continual hypercalorific state combined with
2. inactivity and
3. things such as a high intake of saturated fats and transfats and a low omega-3 fatty intake,
4. a hugely excessive daily intakes of fructose, which is usually in the form of sucrose and HFCS (NOT FRUIT!!!)
5. low protein intake

These will all contribute to a metabolic 'shift' towards fat gain...


Simply 'eating carbs at night' will not.

 

[tannywild]

Just eat, like crazy! Maybe it's just me... but the first 5 months of "weighing and measuring" my food, I didnt get very good gains... During bulking, just make sure you get necessary fats/protein, and just EAT EAT EAT!Q~!~~

And then, once you get done eating, EAT MORE.

Been doing this the last few months, I must have good genetics, but I'm gaining alot more weight, healthy weight too it would seem. And my maxes are going up like crazy. But I guess, if you have the patience to calculate all this stuff out... go for it. I just figure, bulk up to 300, cut down to 225 or so... Fat is easier to get rid of then muscle

 

[thajeepster]

yeah, 300, in my dreams... thats about 2 of me right now.

 

[Will Brink]

what do you think of will brinks "muscle building nutrition"... i purchased a copy today and have read through it and was wondering what others though.

It advises a 50/30/20 split but its 50c/30f/20p... Seems like alot of fat to me, plus a little low on the protein...

Personally ive never gone lower than 200g protein for the day and never higher than 70g fats...

This would give me 155g protein, 378g carbs and 103g fat for 3100 cals... seems pretty low on the protein to me for a bulk... however i was thinking of maybe a 25/25/50... and try and get my protein up to around 200...

Just curious what your thoughts on this guy were.

Or anyone else for that matter

There's nothing low about the protein nor high about the fat. P is set at 1g per lb/BW which is a tad above what studies support. The fat at 30% is also explained fully: below 30% is associated with reduced testosterone levels, and the right types of fats in the correct amounts help to keep bodyfat off, optimize hormones, etc, etc, all explained in the ebook. Did you really read it or skim it? Secondly, the ebook is clear those figures are a starting point and altering macro nutrient % is encouraged. Finally, the ebook you purchased has a forum that came with it, so you can get answers to any additional questions there as needed. Final final (really!), the new version will be out shortly, is 550 plus pages, and a free upgrade to people who already purchased the early versions. Good luck.

 

[ZECH]

There's nothing low about the protein nor high about the fat. P is set at 1g per lb/BW which is a tad above what studies support. The fat at 30% is also explained fully: below 30% is associated with reduced testosterone levels, and the right types of fats in the correct amounts help to keep bodyfat off, optimize hormones, etc, etc, all explained in the ebook. Did you really read it or skim it? Secondly, the ebook is clear those figures are a starting point and altering macro nutrient % is encouraged. Finally, the ebook you purchased has a forum that came with it, so you can get answers to any additional questions there as needed. Final final (really!), the new version will be out shortly, is 550 plus pages, and a free upgrade to people who already purchased the early versions. Good luck.

Thanks for stopping by.

 

[Will Brink]

Thanks for stopping by.

Happy to!

 

[Will Brink]

the new version will be out shortly, is 550 plus pages, and a free upgrade to people who already purchased the early versions. Good luck.

Correction, it ended up being 633 pages, almost double the size of the last version.

 

[Will Brink]

Correction, it ended up being 633 pages, almost double the size of the last version.

Supps covered in the latest addition FYI:

* Arginine
* BCAAs
* Beta-alanine
* Citrulline
* Glutamine
* OKG
* Tyrosine
* Taurine



* Whey Protein
* Casein
* Colostrum
* Egg White
* Serum Protein Isolate
* Soy Protein
* Hemp Protein
* Rice Protein



* Calcium
* Chromium Picolinate
* Essential Fatty Acids
* Vanadyl Sulfate
* Vitamin C
* Vitamin E
* ZMA



* Creatine
* 7-keto DHEA
* Arachidonic Acid
* KIC
* Carnitine
* DHEA
* HMB & KIC
* Phosphatidylserine
* Ribose



* CLA
* Caffeine
* GH Supplements
* Glycerol
* MCT's
* Myostatin Inhibitors
* Saw Palmetto



* Tribulus
* Avena Sativa
* Fenugreek (Testofen)
* Horny Goat Weed
* Maca
* Tongkat Ali




* Ecdysterones
* Methoxyisoflavone
* Beta-Sitosterol



* Aswagandha
* Bacopa Monnieri
* Ginseng
* Rhodiola



* Chrysin
* DIM/I3C
* 6-OXO

 

[Arnold]

|| Bodybuilding Revealed : Supplements - Muscle Building Nutrition - Workouts Explained ||

 

[Will Brink]

Supps covered in the latest addition FYI:

* Arginine
* BCAAs
* Beta-alanine
* Citrulline
* Glutamine
* OKG
* Tyrosine
* Taurine



* Whey Protein
* Casein
* Colostrum
* Egg White
* Serum Protein Isolate
* Soy Protein
* Hemp Protein
* Rice Protein



* Calcium
* Chromium Picolinate
* Essential Fatty Acids
* Vanadyl Sulfate
* Vitamin C
* Vitamin E
* ZMA



* Creatine
* 7-keto DHEA
* Arachidonic Acid
* KIC
* Carnitine
* DHEA
* HMB & KIC
* Phosphatidylserine
* Ribose



* CLA
* Caffeine
* GH Supplements
* Glycerol
* MCT's
* Myostatin Inhibitors
* Saw Palmetto



* Tribulus
* Avena Sativa
* Fenugreek (Testofen)
* Horny Goat Weed
* Maca
* Tongkat Ali




* Ecdysterones
* Methoxyisoflavone
* Beta-Sitosterol



* Aswagandha
* Bacopa Monnieri
* Ginseng
* Rhodiola



* Chrysin
* DIM/I3C
* 6-OXO

Bump and BTW, 12 new supps have been added to the ebook and fully covered as well as additional info on nutrition, training, etc.

 

[Delusional]

hey will. where do i get this new ebook you speak of?

 

[Will Brink]

hey will. where do i get this new ebook you speak of?

It is linked right above you via the admin, post #27.