Yea, everyone fears them. Here are a couple of quick easy tips get jacked with out getting fat.
1 – MUSCLE BUILDING:
Eat 1.5-3 grams (g) of carbs per pound of bodyweight per day, spread over 3 or six meals. A 170-pound aspiring meat head has to wolf down on 255-600 g per day. Most importantly the training has to be in line with the nutrition or fat gain is more then likely. Lift heavy and consistently adjust the training volume for cycle to cycle.
2 – GETTING LEAN:
After you are done with the mass gaining phase and moving on to a cutting phase, carbs need to be adjusted. Opt for a carb cycling approach to lean out while still being able to bring the intensity to the gym.
1.5 – 3 g per pound of body weight on hard training days work best, again you need to have a basic understanding of your carb tolerance. On none training days shoot for .5 – 2 g per pound of body weight.
This type cutting phase will lower total weekly calories and glycogen stores to burn bodyfat without having to extreme low-carb diets, which can lead to a loss of muscle mass and feeling like a bag of sh*t.
3 – BEST MASS BUILDERS FOR SKINNY DUDES:
High-glycemic carbs like baked goods mashed potatoes, white bread, white rice, rice cakes, even fruits such as bananas, mangos and pineapples are ideal for putting on size. These high-glycemic, fast digesting carbs run though the digestive process, which in turn increases insulin levels.
Insulin-infused carbs prevent muscle catabolism and and boost protein synthesis. (muscle building)
4 – FOR CHUBBY DUDES:
Low-glycemic slower digesting carbs are the best choice if your trying to stay lean, they have a minimal effect on insulin levels. Eating these low glycemic carbs will allow you to keep calories high so you can keep your gains while maintaining balanced insulin levels.
Moderately balanced insulin levels means that even in a caloric surplus as long as your training is inline with your muscle building goal (volume and load) you will build muscle and minimize fat gain.
Low-glycemic choices include rye bread, yams, red potatoes etc…
5 – TIMING
The most ideal times to have the majority of your carbs are pre and post training. You will shoot for 20% – 30% pre and post training.
Give the muscles ample fuel for the training session and also prevents muscle protein catabolism.
It helps restock liver and muscle glycogen stores and promotes muscle protein synthesis.
This type of carb positioning will minimize the risk that your carbs will be converted to bodyfat.
Hope these five quick simple tips helped make some sense of carbs.
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