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Massive Eating — Your Guide To Packing On Muscle Mass 2-1

Massive Eating — Your Guide To Packing On Muscle Mass 2-1

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Published by: BigNat7774 on Apr 16, 2009
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05/11/2014

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Massive Eating — Part IIMeal Combinations and Individual DifferencesBy John M BerardiNow that I know how much to eat, what's next?Eating to get massive is a juggling act between three important concepts. As I stated inPart I, energy balance is only one. In focusing only on energy balance, individuals areignoring the acute effects of eating on hormones, metabolism, and energy storage. Sosomeone who argues that calorie balance is the only determinant in changing bodycomposition is making the situation too simplistic.One of the goals of eating to grow should be to maximize the muscle gain to fat gainratio. Basically you want to pack on the most muscle with the least amount of fat gain.To do this you need to understand which meal combos to pursue and which to avoid.The foundations of my recommendations in this area are based on the avoidance of anasty scenario. The worst case scenario for someone trying to pack on muscle whileminimizing fat gain is to have high blood levels of carbs, fat, and insulin at the sametime.This is nasty because chronic elevation of insulin can increase the rate of transport of fats and carbs into fat cells. Although initially insulin shuttles nutrients into musclecells, chronic insulin elevation will cause the muscles to become insulin resistant andrefuse to take up nutrients. The adipose tissues, however, are greedy little pieces of cellular machinery and continue to take up nutrients at a rapid rate. So if you alwayshave high levels of blood fats and carbs in the presence of insulin (the kind your bodymakes, not the kind that comes in a syringe), your muscles will slow their uptake of nutrients and all that fat and carbs will feed the fat cells. Can you say Shamu?Before you make a rash decision and try to eliminate insulin, I've got to let you knowthat insulin is very anabolic. It's responsible for carb and amino acid delivery to themuscles for recovery and growth. So you need insulin, but you need to control it. Andwhen you eat to promote insulin surges, you've got to be sure that you have the idealprofile of macronutrients in your blood to ensure that this insulin surge leads tomuscle gain and not fat gain. This is where meal combinations come into play.Let's start with some meal combinations to avoid.Avoid meals containing fats and carbsUnfortunately, this is the typical meal of the Western diet. As a result, it's no wonderthat obesity is an epidemic. Meals with a high carbohydrate content in combination
 
with high-fat meals can actually promote a synergistic insulin release when comparedto the two alone. High fat with high-carb meals represent the worst possible casescenario.Now, some people have argued that fat lowers the glycemic index of foods and shouldtherefore be included in carb meals. But remember, the glycemic index only gives ameasure of glucose response to a meal, not insulin response. And sometimes theglucose responses to a meal and the insulin responses to a meal aren't well correlated.So although you might be slowing the rate of glucose absorption into the blood byadding fat to your meals, you'll promote high blood levels of fats, carbs, and insulin.And that's a no-no!Avoid meals high in carbs aloneIronically, since the liver converts excess carbohydrates into fats, a very highcarbohydrate meal can actually lead to a blood profile that looks like you just ate ahigh carb and high-fat meal! That's why high-carb diets don't work any better thanones rich in fats and carbs. High carb meals easily promote high blood levels of fats,carbs, and insulin, too.Okay, so now that we know which meal combinations are evil. Let's be proactive andtalk about what meal combinations to concentrate on.Eat meals containing protein and carbs (with minimal fat)It's well known in the research world that eating carbs and protein together alsocreates a synergistic insulin release (much like the fat and carb meals above). But inthis scenario, that insulin release is just what we want. By having a few meals per daythat cause high blood levels of insulin, carbs, and amino acids (as long you don't havechronic high blood levels of insulin all day long), the body tends to become veryanabolic, taking up all those carbs and amino acids into the muscle cells for proteinand glycogen synthesis. And since there's no excess fat for the fat cells, fat gain isminimized.Obviously this combination is beneficial during the post-workout period, but inaddition you might want one or two additional insulin spikes per day to promoteanabolism during a mass phase. Again, as long as you aren't elevating insulin all daylong, you won't become insulin resistant.At this point some may argue that although this scenario might not promote fat gain,those high insulin levels will prevent fat breakdown (lipolysis). And they'recompletely correct! But you have to understand that most meals (unless they containonly certain types of protein) will elevate insulin levels to the point that lipolysis is
 
prevented. So you can't escape that unless you eat a ketogenic diet with only specifictypes of low insulin releasing proteins. But since ketogenic diets don't put on musclemass and there are all sorts of problems associated with them, I think they should beavoided. Since muscle gain is the goal, two or three meals per day of anabolism arenecessary to get bigger and that means protein plus carbs with minimal to no fat.Eat meals containing protein and fat (with minimal carbs)Although it's desirable to eat some meals each day that release lots of insulin,upregulate protein synthesis, and fill up carb stores, it's advisable to avoid too manysuch meals. I discussed the reasons for this above (reduced insulin sensitivity andprevention of fat burning), but also, since we all know that essential fatty acids are soimportant to health and favorable body composition, eating protein and carb meals allday will prevent the ingestion of healthy fats. And that's no good.In an attempt to balance out your two or three carb plus protein (minimal fat) mealseach day, you should be eating an additional two to three meals consisting of proteinand fat with minimal carbs. Taking in 30% of each major class of fatty acids(polyunsaturates, monounsaturates, saturates) is a good mass building tip whenthinking about which fats to consume.Taking a step back, the purpose of protein plus fat meals is to provide energy andamino acids without causing large, lipolysis-preventing insulin spikes. In addition,after fatty meals that contain no carbs, the body oxidizes less carbs (more carbs arestored and retained in the muscle as glycogen) and burns more fat for energy. Sobasically you'll be burning fat for energy and storing carbs in the muscle after suchmeals.I hope that it's clear now that by properly combining meals, you can use the acuteeffects of food to your advantage. Eat protein plus fat during some meals and you maybe burning fat during certain portions of the day. Eat protein plus carbs for somemeals and you may be growing during other portions of the day. Although I knowsome will think this is blasphemy, this type of eating may actually help you get biggerwhile reducing your body fat during the same training phase.Real MealsDon't you hate it when you read a diet article only to find yourself asking, "So whatexactly do I eat anyway?" Well, here are some examples of typical meals to consumewhen following this program:Protein plus carb meals (minimal fat — <5g)

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