Get Big Diet Question...

[lifting4life]

I recently started abc's "get big diet". Does anyone have any postitive or negatives about it? Is it ok that because of my eating schedule that usually my last 1-2 meals are during the night, but they are extreemely low carb 9-35 grams.?

[William Ustav]

The diet is great of course!

And regarding your question, it shouldn't be a problem! It would be optimal though if your final meal pre-bed would be cottage cheese and some peanut butter! [img]/forum/images/graemlins/laugh.gif[/img]

[nic6paul]

add some Green Leaf Veggies to that last meal

[malsI]

dressed with some flax oils!

[sucramdw]

You should read the helpful knowledge from all of the mass dieting articles including important information about insulin found in the cutting articles. I have quoted sections relating to your questions from the articles you should read!! [img]/forum/images/graemlins/grin.gif[/img]

- Customizable Mass Diet

[ QUOTE ]
Carbohydrates

Insulin has been touted as our bodies most anabolic( muscle building ) hormone! It shuttles nutrients such as carbs, amino acids and creatine right smack into our muscles, suppresses cortisol and places our body into a state of anabolism! However as mentioned in my article " Take fat burning to the next level " it also increases fat storage. The prime macronutrient responsible for the release of insulin is the carbohydrate. The key during this bulk will be to take advantage of times during the day in which your body is unlikely to store fat and during this time take advantage of a larger burst of insulin. ( see this article to further understand this principle ) The two main meals you need to be concerned with are breakfast and post workout. These are the two meals in which you need to let your hair down. I suggest a large carb breakfast. Ideally, a large oatmeal ( I will discuss what goes with this in the sample meal plan below ) If you have a difficult time eating this much food, obtain nutrient dense foods, as now is the time to consume them. Because these types of meals will not likely be stored as fat during breakfast. Your post workout meals should contain a large amount of sugar! Nothing fibrous or fatty at all. Just pure sugar and of course protein. The rest of your meals should contain extremely slow burning carbs! Carbs such as leafy green vegetables, brown rice, sweet potatoes, and oatmeal. You want a mellow steady dose of insulin throughout the rest of the day. Besides post workout and semi for breakfast avoid high insulin spikes! It is at other times during the day when your body is more susceptible to storing fat. In fact, if you have a higher tendency for fat storage only consume vegetables for your last 2-3 meals. Insulin is extremely anabolic! I mean extremely, just be responsible with how you manipulate its release!

The carbohydrate is also our bodies chief source of fuel! And if we intend to grow, we need lots of fuel to get us to those goals! If you are carbed up you will have way more energy for your workouts. Your carbohydrate stores will be increased and due to this you will be able to be more intense and lift heavier.. More intensity and strength will undoubtedly lead to higher gains in the muscular department!

[/ QUOTE ]


-Get Big Diet
[ QUOTE ]

Carbohydrates - Obviously you cannot induce muscle growth without intense workouts. Well, there is no way that you can train at an optimal level without the bodies chief source of fuel. The Carbohydrate. This macronutrient not only fuels us, but it releases one of the body's most anabolic hormones in response to its ingestion. This hormone is called insulin , and it increases the uptake of protein into our muscles tremendously. Carbs also spare protein so that it can be used to build muscle as opposed to being burned as energy (see note). You should consume 2.5 to 3.5 g of carbohydrates a day. That said, a 200 pound man would consume 500 to 700 grams of carbs a day from complex carbohydrates such oatmeal, and wheat bread.



[/ QUOTE ]

How to manipulate your insulin - VERY IMPORTANT!!
- 13 weeks to hardcore fat burning (the diet)
[ QUOTE ]
Muscular Sensitivity Explained - The higher your muscular insulin sensitivity the better off you will be! Simply put it means that your muscle cells are more sensitive to the effects of insulin and therefore your body does not need to release as much after a meal, in order to carry nutrients to your cells.

Muscular Resistance Explained - This is the complete opposite! Insulin resistance refers to your muscle cells being resistant to the effects of insulin. In turn your body must release more insulin in response to the consumption of food. The more insulin resistant your muscle cells are, the more insulin your body will release from its pancreas to promote storage of nutrients in them.

Seeing how our goal is to keep insulin levels to a minimum, we will want to promote insulin sensitivity and manipulate it to our benefit! The question of the day is, how can we accomplish this?

Step One: It has been proven that a diet moderate in highly fibrous carbs can increase insulin sensitivity in the muscle cells. Which is why we will stick with foods such as oatmeal, and fibrous green vegetables. The reason for this, is that your body will not overproduce insulin in response to these slow burning carbohydrates. Remember, the less fiber and the more processed the food you eat is, the more likely you are to cause an overproduction of insulin, because of how quickly the food is digested. If you continually do this, your muscle cells will become more and more resistant to the effects of insulin. However, the opposite also holds true. Your cells will become more and more sensitive when exposed to slower burning carbs.

note: as a side note, by increasing insulin sensitivity, you will get a much greater anabolic response to food consumption when you go back onto your bulk!

Step Two: Omega 3 Fatty acids also increase insulin sensitivity. Therefore this diet must contain them. You can get these types of fats from flax seed oil, olive oil and fatty fish such as salmon.

Step Three: Another factor involved in manipulating insulin, is to understand when your muscles are most sensitive to its effects and when they are more resistant. The answer is that during the first half of the day and following a workout they are more sensitive and during the last part of the day you tend to be more resistant. So we will take advantage of the periods in which our muscles are highly sensitive and take heed when they are not! By doing so you will reap the muscle sparing effects of insulin, while keeping insulin levels relatively low throughout the day.

In other words, during breakfast and lunch you can have starchier carbs because your insulin sensitivity is higher and your body will not have to secrete as much insulin. Mind you, these carbs will all be extremely fibrous and slow burning , so don't get what I am saying twisted. Finally, during your post workout meal, you will ingest some simpler carbs , again, not a numerous amount, but enough to suppress cortisol while your insulin sensitivity is high. The rest of the day will be essentially carb less, with the exception of one meal that will contain fibrous greens that burn slower than anything else on earth! <font color="blue"> Since your bulking, the last half of the day doesn't have to be carbless, but it is still recommended that in your last two meals, the carbs come from extremely fibrous green, if not then supplement with the following: </font>
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.

[/ QUOTE ]


Some tips for your Bulk -GOOD LUCK!! [img]/forum/images/graemlins/grin.gif[/img]
- Bodybuilding Nutrition 101

[ QUOTE ]
7. Nutrition For Gaining Mass

The way I see it, there are only two types of people who have trouble gaining mass.

A. The first person is the pretty boy, who doesn't want to lose his abs. Look I have news for you, you will never gain mass if you are not willing to put on a little fat--period! My suggestion to a person like this is to suck it up and do what it takes to gain weight. Your abs will still be there when you cut up!

B. The second person, is the guy who tells himself over and over again that he cannot gain weight. My answer to him would be this:

" You are lying to yourself!!!! "

Every healthy human being can gain weight. End of discussion! You actually have several advantages.

1. You are naturally lean, which means all you essentially have to concentrate on is mass. Don't feel sorry for yourself. Do you realize how many people wish they had your metabolic rate? Use it to your advantage, complaining will do you no good!

Here are the steps you will need to take:

a. Use the calorie counter on the food you eat.
b. Count each of the calories that you consume or start reading the labels on the food you eat.
c. Add up your daily caloric intake.
d. Add exactly 200 calories to your menu
e. If you do not gain weight then add 200 more
f. If you still do not gain weight, then add 200 more to that, etc. etc.
g. Stop making the excuse that you have tried everything. You obviously have not tried eating enough!!!!

Mass Rules: Below I will list rules for gaining mass

Rule 1 - If you consume more calories in a day then you burn off, then you will gain weight. Its that simple!
Rule 2 - The slower the weight gain, the less likely you will store fat, 1-2 pounds a week would be optimal.
Rule 3 - If you have a metabolism that easily stores fat, then try and stay as clean as possible!
Rule 4 - Up Your Calories Slowly so that your metabolism has time to adapt.
Rule 5 - Follow all the nutritional guidelines in this section, i.e. meal balance, protein intake, frequency, etc.
Rule 6 - If you need more info, go to the nutrition section and read the mass diets. They are completely customizable and go into greater detail.

[/ QUOTE ]