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Post by Hoopie on Oct 15, 2006 8:59:18 GMT -5
Whats a good post contest split for gaining some clean weight so i can try to get some lean mass added to the frame?
Is a 40/40/20 split correct or am i way off?
I know how may calories just not sure of the split ratio...
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Post by sicario on Oct 16, 2006 5:25:33 GMT -5
I'll tell you upfront that I'm an admited "carb hater," so my response is definately biased, LOL. I personally think that 40% carbs is too high to gain a lot of LEAN mass. Judging from your avatar you are lean and small waisted, so you could probably stand a higher carb ratio than I ever could!!! I'd still have you do a 50/30/20 split to make some "clean" gains. Of course it all depends on HOW MUCH weight you'd like to gain. Just how much weight are you looking to put on?? Vin.
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Post by Hoopie on Oct 16, 2006 11:11:38 GMT -5
I've got 2 months before i have to start getting ready for another show so i dont want to blow up like a good year blimp.
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Post by RUBICON19 on Oct 16, 2006 12:54:44 GMT -5
High protein, High carb, Good amount of fat.
I am using:
P 400 grams
C 300-400 grams
F about 80 grams
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Post by RUBICON19 on Oct 16, 2006 13:10:51 GMT -5
I just re read this and saw that you only have 2 months. How about sticking with your current diet, but increasing protein quit a bit and slowly increasing carbs as the weeks go on. I know your carbs are below 50 per day, right?
Week 1
Pro = 1.5 - 2 x bodyweight
Carbs 100 grams
Week 2
Pro = same
Carbs 135 grams
Week 3
Pro = same
Carbs 165 grams
Week 4
Pro = same
Carbs 200 grams
Week 5
Pro = same
Carb = 200-250
Week
Start backing back down week to week..
If at any point the carbs feel too high, just lower them a bit and leave them there until you can move forward again. I would also say that the carbs can be cycled higher and lower depending on training demands that day, but still equal X amount at the end of the week.
Just my thoughts to toss around.. Hope it helps a little
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Post by sicario on Oct 16, 2006 16:22:38 GMT -5
I've got 2 months before i have to start getting ready for another show so i dont want to blow up like a good year blimp. At about two months out dude, I personally feel that the 50/30/20 split would be the best to go with. Two months will fly by like nothing, and I think that that 40% carbs might be too high if you've got to start cutting in 12 weeks. Just my take on this, hard to be totally certain on what is "right" for you personally over the internet, Vin. |
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Post by Hoopie on Oct 16, 2006 17:35:27 GMT -5
Thanks guys for the advice. Think i am going to have to just play around a little and watch in the mirror to make sure i am not getting to fat.
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Post by RUBICON19 on Oct 16, 2006 19:07:09 GMT -5
Thanks guys for the advice. Think i am going to have to just play around a little and watch in the mirror to make sure i am not getting to fat. I agree |
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Post by sicario on Oct 17, 2006 6:48:13 GMT -5
Thanks guys for the advice. Think i am going to have to just play around a little and watch in the mirror to make sure i am not getting to fat. I agree That makes two of us!!! The mirror will never lie to you, good luck buddy, Vin. |
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Post by Intensity on Oct 17, 2006 14:53:56 GMT -5
Vin and i are like Ying and Yang… we complete each other ;D So i'll tell you upfront that I'm an admited "carb lover," so my response is definately biased! Hehe, seriously, i believe in starting the diet with someting like this 50/40/10… and after that adjusting the total intake week after week according to your bodyweight (Try to always gain between 0,25 and 1,0 lbs per week, more than that, you highly increase the risk of gaining a lot of fat. When i say 0,25 to 1,0lbs, i mean as an average for for 3-4 days, not a one day bodyweight) But remember, adding mass goes with adding a bit of fat, so dont worry too much about it if you want to gain muscle. Eat clean, calculate what you eat (g), and everything should be fine!
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Post by hossjob on Oct 18, 2006 13:20:55 GMT -5
I like Randy's response! I'm a big believer in eating to your body. I am carb sensitive. Carbs bloat me and make me fat. However, I kept my carbs higher this off season for a longer time and althopugh I got a bit fat, I sure put on some good muscle. This time, I'm keeping it a bit lower and will cycle a little but I think for a normal person something like this should work fine:
Training Days:
Protein - 1.5 X Bodyweight
Carbs - 1.5 X Bodywieght
Add EFA's at 3-7 grams for 2-3 meals
Off Days
Protein 2 X BW
Carbs 1 X BW
Add EFA's at 7 grams to 3-4 meals
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