Question about Bulking

[BIGDaly]

I just started lifting seriously about 3 weeks ago and I am very new to body building. I am 6'2 165 and I am trying to get bigger. My calorie intake has been between 2500 and 3000 which I have recently discovered is not nearly enough. I understand that if I am going to make big muscle gains I have to gain some fat. Cutting this will be no problem for me. The only thing is that right now I enjoy such great metabolism and I am able to control how much I eat very well, I am worried that once I gain the weight I will lose the ability to control how much I eat and will be hungry all the time. I was just wondering if after I cut the fat off,if I will still have my great metabolism or will my body want and act like its consuming 4000 calories a day.

[Venom]

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I was just wondering if after I cut the fat off,if I will still have my great metabolism or will my body want and act like its consuming 4000 calories a day.

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No, just when you increase your calories, up them slowly--to allow your body to adapt--and you will be fine. Also, when cutting work on improving your insulin sensitivity. This will make the bulking transition much smoother.

Additionally, the extra muscle you add on your current bulk will further increase your metabolism.

Lastly, I would post your diet for a critique.

[BIGDaly]

Thank you very much for the response. Also, I hate to be a pain but what did you mean when you said work on improving your insulin sensitivity.

Thanks again,

RD

[Venom]

Read this diet, 13 Weeks To Hardcore Fat Burning - " The Diet " - (http://www.abcbodybuilding.com/magazine/13weekstohardcorefatburningdiet.htm)

Some foods great for enhancing it are, efas, fiber, and slow burning sources of carbs. Read these,

http://www.abcbodybuilding.com/magazine03/fiberdynamics1.htm
http://www.abcbodybuilding.com/magazine03/fiberdynamics2.htm
http://www.abcbodybuilding.com/magazine03/metabolicprimerpartI.htm
http://www.abcbodybuilding.com/magazine03/nutrientdensity/nutrientdensity.htm
http://www.abcbodybuilding.com/magazine03/efa.htm

And the rest of the nutrition section. /forum/images/graemlins/wink.gif

Then post your diet for specific recommendations.

[Venom]

And definitely read this, http://www.abcbodybuilding.com/magazine03/endocrineinsanity3.htm Yu talks extensively on insulin within.

[alanlws16]

Venom how big of a role does chromium supplementation play in insulin sensitivity?

[Venom]

It plays a very important role. It serves as a cofactor for potentiating insulin function. All mechanisms have not been clearly defined yet, however, it appears that Chromium increases insulin binding to cells, insulin receptor number, and activates the insulin receptor kinase leading to enhanced insulin sensitivity.

Here a few journals for you on chromium.

Chromium in the prevention and control of diabetes.

Anderson RA. Diabetes Metab. 2000 Feb

Chromium is an essential nutrient involved in the metabolism of glucose, insulin and blood lipids. Suboptimal dietary intake of chromium is associated with increased risk factors associated with diabetes and cardiovascular diseases. Within the past five years, chromium has been shown to improve glucose and related variables in subjects with glucose intolerance and type 1, type 2, gestational and steroid-induced diabetes. Severe neuropathy and glucose intolerance of a patient on total parenteral nutrition, who was receiving currently recommended levels of chromium, were reversed by additional supplemental chromium.

Chromium, glucose intolerance and diabetes.

Anderson RA. J Am Coll Nutr. 1998 Dec

Nutrient Requirements and Functions Laboratory, Beltsville Human Nutrition Research Center, US Department of Agriculture, ARS, Beltsville, Maryland 20705-2350, USA.

Within the last 5 years chromium (Cr) has been shown to play a role in glucose intolerance, Type 2 diabetes mellitus (Type 2 DM), and gestational diabetes. In addition, diabetes and the neuropathy of a patient on home parenteral nutrition were alleviated when supplemental Cr was added to total parenteral nutrition (TPN) solutions. In a study conducted in China that has been supported by studies in the United States, supplemental Cr as Cr picolinate improved the blood glucose, insulin, cholesterol, and hemoglobin A1C in people with Type 2 DM in a dose dependent manner. Follow-up studies of > 1 year have confirmed these studies. The requirement for Cr is related to the degree of glucose intolerance: 200 microg/day of supplemental Cr is adequate to improve glucose variables of those who are mildly glucose intolerant. However, people with more overt impairments in glucose tolerance and diabetes usually require more than 200 microg/day. Daily intake of 8 microg of Cr per kg body weight was also more effective than 4 microg/kg in women with gestational diabetes. The mechanism of action of Cr involves increased insulin binding, increased insulin receptor number, and increased insulin receptor phosphorylation. In summary, supplemental Cr has been shown to have beneficial effects without any documented side effects on people with varying degrees of glucose intolerance ranging from mild glucose intolerance to overt Type 2 DM.

Chromium, glucose tolerance, and diabetes.

Anderson RA. 1992 Jan-Mar;32:19-24.

Vitamin and Mineral Nutrition Laboratory, US Department of Agriculture, Beltsville, MD 20705. Biol Trace Elem Res.

Chromium functions in maintaining normal glucose tolerance primarily by regulating insulin action. In the presence of optimal amounts of biologically active chromium, much lower amounts of insulin are required. Glucose intolerance, related to insufficient dietary chromium, appears to be widespread. Improved chromium nutrition leads to improved sugar metabolism in hypoglycemics, hyperglycemics, and diabetics.




Additionally, high carbohydrate diets, and exercise promotes urinary chromium loss. Here is another study.




Effects of aerobic exercise and training on the trace minerals chromium, zinc and copper.

Campbell WW, Anderson RA. Sports Med. 1987

Aerobic exercise and training lead to numerous changes and/or adaptations in the normal physiological functioning of the body. The trace minerals chromium, zinc, and copper are directly involved in maintaining and regulating many of these physiological processes, especially those involved in normal carbohydrate, fat and protein metabolism and the ultimate formation of usable energy. Therefore, it is important to establish whether exercise and training alter the functions of these trace elements, and to determine the overall effects of exercise on nutritional status and physical performance. Exercise results in a marked mobilisation of chromium into circulation, while zinc and copper levels have been shown to either remain stable or increase. Exercise also results in large increases in excretion of chromium, zinc and copper. Urinary chromium excretion has been shown to increase on an exercise day compared with a rest day, while increased zinc losses occur in urine and sweat and increased copper losses occur in urine, and faeces. When exercise-enhanced trace mineral losses are coupled with dietary intakes below the recommended levels, which are commonplace for both sedentary and exercising individuals, the nutritional status and overall health of exercising individuals may be suboptimal. Individuals who train intensively may be at special risk due to repeated increased losses. Trained athletes have lower resting urinary chromium losses, larger increases in urinary chromium losses due to exercise, lower resting serum zinc levels, and possible alterations in copper nutriture compared with sedentary controls. These changes suggest an altered metabolism and/or nutritional status of the trace minerals chromium, zinc, and copper in trained individuals and those who exercise strenuously.

Here is what prez recommends from the 13-week diet:


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Step Four: It is important that you supplement with the mineral called chromium everyday! Its a fact that chromium increases insulin sensitivity and the lack there of will do the opposite! There is no RDA for chromium; however, most experts agree you need at least 200 mcg/day. A recent study which showed positive results used 1,000 mcg/day. Hard-working athletes may want to make sure they get at least 400 mcg/day.



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[The_Mass]

Bump, very very very good info Venom.

[CheezitMan22]

Is it best to take chromium in the morning or in a pwo shake?