Silverwex's Bulking Thread

[Warboss Alex]

Post up your diet mate, let's have a butcher's.

 

[silverwex]

FRIDAY 15 JULY 2005

Ok this is the second time Ive ever missed a workout, today was supposed to be leg day but I had to help my bro with some very heavy lifting early on in the day which is killing my lower back and my legs got a hit too. Im gonna rest today. Back in action on sunday (cardio) and monday (tricep/shoulder day).


Diet many consists of these Alex:

Tuna
Protein shake w/ milk
Protein shake w/ water
Chicken
Steak
Chicken Sandwich
etc...

 

[Warboss Alex]

Eh, it looks clean enough mate but without knowing meal structure or timing I can't really comment.

Better than country fried steak with gravy and ice cream to follow, that's for sure..

I'll offer some general tips though:

Eat your protein first - yes, I do mean if you're eating chicken and rice then to eat all the chicken first before even a spoonful of rice. There's plenty of reasons for this, if you want me to elaborate I will.

Make sure every meal includes a protein source.

Have a carb cutoff time 3-4 hours before bed - though I'm not sure how well this fits into your HIIT schedule, in which case you need ppwo carbs, therefore you might not be able to do this.

Drink green tea - 2-3 litres of day (outside of water intake, which should be a similar amount), it's a natural thermogenic which'll give you as much as a 5% boost to your metabolism throughout the day. White tea is even better but it's hideously expensive.

Don't mix fat and carbs in a meal - keep meals pro/fat and pro/carb. Yeah, a peanut butter and jam sarnie is as tasty as anything but thanks to insulin response lays down adipose tissue down faster than they cover the courts at Wimbledon after a drop of rain. Okay, with stuff like steak and potatoes it's hard to do the seperation but don't make a habit of mixing meals.

Cut out as many simple sugars as you can, though I don't know why everyone is so terrified of fruit sugars, which are fructose and mostly low GI. This said, fruit juices from concentrates do include additional sugar (glucose) so avoid these except for pwo.

EFAs can help greatly with mobilising bodyfat, take an EFA supplement (e.g. Udo's) or eat oily fish (salmon, sardines, mackerel etc).

All I can think of at the moment. Oh yeah, be patient!

 

[silverwex]

peanut butter and jam sarnie is as tasty as anything

you think...?!

When you say ppwo and pwo, do they mean pre/post workout carbs and which does pwo mean?

can you gimme an example of pre/post cardio carbs and how long to take em before and after the training session?

Can you elaborate on why you should take protein first when having a meal?

 

[Warboss Alex]

Pwo = post-workout, which is within 10-15 minutes of finishing a workout. This is where your body needs instant simple carbs to spike insulin and go anabolic. Simple sugars of any kind will do, dextrose is optimal because it's the simplest form of sugar available .. failing that, gatorade or powerade powder, fruit juice (I like cranberry with strawberry whey, very yummy), very ripe fruit (not optimal) or even simple table sugar. You also add protein (fast-digesting like whey or egg whites) to this post-workout meal so the rebuilding process can begin immediately - hence the post-workout drink being dextrose and whey powder. As for the ratios I've seen conflicting reports, I aim for 60-100g of simple carbs (quantity not really important) and minimum 60g of protein. When your gains start slowing down, try doubling the whey in your pwo drink and see what happens!

Ppwo = post post-workout, which is about 45 mins to an hour after your post-workout meal. This is where you need a nice balanced meal of protein and complex carbs (steak and rice, chicken and potatoes, tuna and pasta or whichever other combination you'd like) to hit on the second 'window of opportunity' in which the body can optimally utilise protein after a workout (the first being the pwo window) - basically we didn't need science to tell us this, I'm almost always starving about an hour after a workout despite being bloated from the pwo drink.

*Note that I think post-post-workout is a purely british thing, I've asked americans about it and they don't use the term (they still know about the window, just don't call it ppwo) - you'll notice that Diesel's bulking guide correctly advises a pro/carb meal ppwo (MRP and potatoes if I remember rightly).

True example (myself, yesterday):
pwo - 300ml cranberry juice, bottle of green apple gatorade, 75g protein (in whey form). (protein/simple carbs)

ppwo (about an hour after pwo):
three (100g or so) lean pork burgers and a bucketload of basmati rice, with a salad. (protein/complex carbs)

As for why eatprotein first, well, again there's a good deal of science in it, I'll post it later 'cause I'm starving right now.

 

[Warboss Alex]

Why eat protein first?

Protein is the only macro which is digested wholly in the stomach. Carbohydrates are digested partly in the mouth, and then they just sit in the stomach and pass to the small intestine where the rest of digestion takes place. Fat is digested in a similar way I believe, and fibre (from veg) is indigestable anyway.

So, we know that carbs, fat and veggies in the stomach don't actually do anything except take up space - space which could be used for protein. If you eat a mouthful of steak and rice, the rice will take up space in the stomach and not get digested whereas the steak will - but the space taken up by the rice could have been used for digesting more meat (protein).

Therefore mixing up foods means that protein is less than optimally digested - some of it is completely undigested, passes through the stomach and is wasted (excreted). Now, that means that less protein is made into amino acid form and sent to the bloodstream, therefore your muscles aren't getting as many aminos as they could be. Since your muscules need aminos to function, repair, grow, etc why starve them?

Protein needs more calories to break down and be digested than carbs or fat do - ~25 calories to digest 100 calories of protein, yet only 3-4 calories to digest 100 calories of fat or carbs - more calories burned through digestion.

What's more, a high protein meal can raise your metabolism up to 70% above normal for 10-12 hours after the meal, whereas a high carb meal will elevate it from 4-30% above normal for only 2-5 hours.

Therefore, eat your protein FIRST and between the combination of (as close to as possible) optimal protein absorption and utilisation and more calories burned through digestion/subsequent metabolic increase and you'll see why people in the know can eat massive amounts of food and still stay reasonably lean. For the dieter, it's even better news - most successful 'fad' diets are high protein too, ever wonder why?

 

[Warboss Alex]

Oh, and as for the body only able to absorb 30g of protein per meal or 1g per lb bodyweight or whatever - I totally disagree.

Did you know that sumo wrestlers have more lean muscle mass per inch of height than elite bodybuilders and powerlifters? THEY DO NO WEIGHT TRAINING AT ALL.

All they do is eat huge amounts of food to get their bodyweight up, and while they give themselves NO reason to build muscle mass (as we do through weightlifting) their bodies still grow muscle!

If that doesn't convince you that more food makes you more anabolic then fine, it certainly did me.

And then think .. what if you ate like a sumo to get massively bigger, weight-trained with back breaking weights and yet did enough cardio to maintain or even reduce your bodyfat?

 

[silverwex]

thanks warboss

in regard to cardio though, whats the story there re: ppwo and pwo?

thanks.

 

[Warboss Alex]

Ehhh.. cardio is an individual thing. I don't agree with taking a protein shake or eating a protein-only meal before cardio, it'd only be oxidised for fuel this way.

I'll knock back a couple of cups of green tea, try not to retch, put a heaped teaspoon of glutamine on my tongue and wash it down with plenty water, again try not to retch, then get my cd player and off I go ..

Post-cardio again you'll find conflicting opinions. Some recommend protein and dextrose - but I believe that dextrose in the pwo meal would just blunt fat burning. I used to take more glutamine pwo but now don't even do that. Since you're trying to trim bodyfat, avoid calories from whey and just take glutamine pre- and post-cardio.

Ppwo is either pro/fat or pro/carb, 45 minutes after finishing cardio (to prolong fat burning) - if it's pro/fat you can eat a little earlier.

 

[silverwex]

cheers man

 

[silverwex]

no probs semag.

time for cutting update:

DATE:
17 July 2005

BODYFAT %:
21.5 approx.

SUMMARY:
20 minurtes jog (moderate pace)

15 minute walk

2 x 2mins HIIT.

This too much?

Hell, Im starting to like cardio more than weight training now! Started off hating cardio! lol

 

[semag]

*chuckles*

I smell a cut and paste

good job bro. You've got good determination and drive. There's a sh!tload of guys that can't get anywhere near this much info, knowledge, and such accumulated. We're proud of ya man.

 

[silverwex]

I smell a cut and paste

Ya caught me in the act man!

Cheers for the reply semag.

Theres others on this board way more dedicated than me, im trying my best and lets hope it all pays off!

 

[silverwex]

Hmm... had an unusual workout today (tricep/chest/shoulder day). My bench was much harder to perform than usual but my dips went up like about 100%!

I usually can only perform up to 5 dips with just my own bodyweight but today I did 8 for the first set and 6 for the second! Maybe its coz i had 3.3kg on my back last week and this week i didnt - left my bag which i put the weights into up in my house!

Bench - 3 sets and could only perform 3 - 5 reps. usually its about 4-6.

hmmm...

 

[medjaun]

Originally posted by Warboss Alex
Why eat protein first?


Therefore, eat your protein FIRST and between the combination of (as close to as possible) optimal protein absorption and utilisation and more calories burned through digestion/subsequent metabolic increase and you'll see why people in the know can eat massive amounts of food and still stay reasonably lean. For the dieter, it's even better news - most successful 'fad' diets are high protein too, ever wonder why?

Is this based off Don Lemmons diet?

 

[Warboss Alex]

Umm, nope, never heard of Don Lemmon actually.

 

[silverwex]

DATE:
19 JULY 2005

SUMMARY:
20 minutes jog at moderate pace

rest

2 minutes HIIT

rest

2 minutes HIIT

rest

1 minute HIIT

Question: Is 2x2mins and 1x1min HIIT as good as doing 5 minutes altogether?

I get so tired that i cant go over 2mins in one go!

 

[medjaun]

What are you doing in those 2x2 and 1x1 sessions? And how much of a rest inbetween.

Maybe you should scale your intensity down a bit so that you can do a full 5 minutes. I'm somewhat in the same boat, I over do my intenstity so I end up almost killing myself by the time I'm done. That's kinda why I like HIIT though, makes you feel alive (although you feel close to death when you're done, haha).

 

[silverwex]

makes you feel alive (although you feel close to death when you're done, haha

True on both counts.

I usually walk around while 'resting' but today i sat down as my ankles are getting very sore/stiff from all this sudden cardio.

I rest about 2 minutes between 'sets'.

 

[Double]

nobody can sprint for 5minutes at least not the average bodybuilder lol! 2minutes of HIIT sounds also way too much for me, think about it 400m is the biggest sprint distance and it takes less then one minute. i would do 30seconds sprinting max, and more intervals.