Anabolic Steroid With Big Diet

Discussion in 'Chit Chat' started by terepharmacy, Aug 25, 2006.

  1. Direct Quotes from Mike Mentzer "Heavy Duty Nutrition"

    “If we all gained 10 pounds of lean muscle this year, we would need to consume 600 ( the number of calories in a pound of muscle)* 10 ( the number of pounds of muscle growth stimulated), or 6000 calories a year over and above the amount need for maintenance. Not 6000 calories extra a day, a week or a month, but a year!”

    -Page 4

    “if you discover that your daily average caloric maintenance need s 3000, you need to consumer 3016 calories a day in order to gain 10lbs of lean muscle a year. Again, those 16 extra calories a day wil add up to the 6000 extra we need for the year. When you consider that you may been force-feeding yourself thousands of extra calories a day, it is almost embarrassing to discover you only needed 16 extra a day to gain 10 pounds of muscle.

    Incidentally, not all those 16 extra calories need to be derived from protein sources. In order to gain 10 pounds of muscle in a year, you need only one extra gram of protein a day above your maintenance protein needs. Most bodybuilders are already getting much more protein than needed for maintenance and growth”
    -Page 5

    Since this book is hard to come by, I have an adobe file of it if you are interested.

    I hope this was what you thought I was bullshitting :)
    #21     Aug 25, 2006
  2. You seem like just the kind of guy that Larry Williams is looking for. Take note, he has the "keys to the kingdom" and will sell them to you at a newly reduced price. Don't delay. Operators are standing by.
    #22     Aug 25, 2006
  3. I would love to know who sponsored or where the money came from for these tests. If i had to venture a guess I would say the supplement industry. It is a multi-billion dollar industry so I wouldnt be suprised that these test are biased towards higher protein intake. That would mean that people would want to buy more protein and that in turn increases revenue. It's all about the money.

    I bet you also believe the adds that if you take Cell-tech you can increase your bench press by 1,000% . It has to be real, they ran test!
    #23     Aug 25, 2006
  4. What the hell are you talking about??? Im the biggest skeptic around. Did you not read the SCIENTIFIC studies I posted?

    Do you not look at actual results??? Look at one of those walking monsters of muscle, with 4% body fat, and tell me they dont know a damn thing about how to gain muscle mass. (rolling eyes)

    The latest research proves that the RDA is not enough for athletes. Look it up. Do you know how long ago the RDA was set??????

    #24     Aug 25, 2006
  5. "First things first:
    There are many reasons that bulking diets fail but here are a few of the most common reasons:
    1) Calories are not high enough and putting on muscle mass fails
    2) Calories are too high and macros percentages are not in check. This in turn leads to putting on sloppy weight (fat) as well as muscle.
    3) You are BULKING, not CHEATING. Cheat days will be factored in, but your food choices should still be healthy. All diets, whether cutting or buking, need to be monitored. This means that watching your insulin spikes and TYPE of carb intake is still important.
    4) You are what you eat. It’s just that simple. To simplify, you eat crap and you will look like crap.

    That being said let’s talk calories and figuring out daily needs

    Harris Benedict Formula for Calorie Calculations
    “The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).”

    That being said, there are is no concrete number of daily calorie intake your body needs, however using this formula will give you can idea of what you do need.

    Harris Benedict Formula for Men
    BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

    1 inch = 2.54 cm.
    1 kilogram = 2.2 lbs.

    Example of BMR
    You are 25 years old
    You are 6 feet tall
    Your weight is 220 pounds
    Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

    Harris Benedict Formula for Men - STEP 2
    To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

    If you are Sedentary - little or no exercise
    Calorie-Calculation = BMR X 1.2
    - If you are Lightly Active (light exercise/sports 1-3 days/week)
    Calorie-Calculation = BMR X 1.375
    - If you are Moderately Active (moderate exercise/sports 3-5 days/week)
    Calorie-Calculation = BMR X 1.55
    - If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
    Calorie-Calculation = BMR X 1.725
    - If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
    Calorie-Calculation = BMR X 1.9

    Total Calorie Needs Example
    If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
    Your total daily calorie requirement is therefore 2997 calories.
    This is the total number of calories you need in order to MAINTAIN your current weight.

    If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc….

    We have included an excel document created by Elliot @ AR that will calculate your calorie needs for you, using the Harris Benedict formula.

    Elliot's Harris Benedict Calculator for Males:
    Download the document named: harris-elliot.xls

    Alright so now we know that you need extra calories to gain weight. So what should these calories be comprised of?? Well before we go there, let’s talk diet basics.

    The BASICS-
    1. Postworkout Nutrition- I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

    2. Carbs- carbohydrates are a very helpful macronutrient when you are trying to gain lean mass. However, carbohydrates are only useful if they are used at the correct times. In my opionion carbohydrates are only necessary for 3 meals of the day. These meals include breakfast, your PWO Shake, and your PPWO Meal. Your breakfast and PPWO meals should be comprised of slow burning complex carbs that are low on the glycemic chart. Some good examples of low glycemic carbs are brown rice, yams, and oatmeal. Others may include whole wheat bread, whole wheat pasta.

    3. Protein- Just like when you are cutting, you need plenty of protein. For bulking, a good rule of thumb is 2-3g of protein per pound of lean bodyweight. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

    4. Fats- EFA’s (Essential Fatty Acids) are extremely important in any diet. The list of benefits from taking in dietary fats I extensive and I am not even going to get started on it. I will just say that a diet which includes EFA’s will yield much better results. Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil). EFA

    5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.

    6. Supplements-

    Glutamine: Helps prevent catabolism. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.

    ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It’s a supplement, however, not a miracle worker. It’s not a crutch, and won’t do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.

    Protein and Carb Shakes: I’m not going to cover protein, because even if you can’t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

    Creatine: Unlike while cutting, creatine can be used while bulking since the water retention from its use will not be an issue since you are “bulking”. In the body, creatine is synthesized from the amino acids glycine, arginine and methionine. Taking supplemental doses of creatine monohydrate can increase muscle creatine and phosphocreatine (PC) concentrations by up to 40%. These increases can lead to improvements in muscle energy production and recuperation.

    8. Cardio - D*mn right cardio!! Yes even when bulking. Why? Because cardio works the most important muscle of all – YOUR HEART. Not only that, but doing cardio 3 times a week will help keep the fat you will gain in this diet to a minimum. Cardio should be performed on an empty stomach first thing in the am. The proper cardio for burning fat is done by staying in your target heart rate for fat burning which is 65-70% of your max heart rate for a period of 45-60 minutes. To figure this out you can use the following formula:

    (220 – your age) * .65
    (220 – your age) * .7

    Example for a 22 year old:

    (220 – 22) * .65 = 128.7
    (220 – 22) * .7 = 138.6

    From this we can conclude that for a 22 year old target heart rate for fat burning should be between 129 and 138 beats per minute for 45-60 minutes.

    Why 45-60 minutes?? Because fat burning (lipolysis) doesn’t typically kick in until the 20 minute mark, so only doing 30 minutes of cardio yields 10 minutes of fat burning. You get the point.

    **Cardio Disclaimer: Some people have a harder time gaining weight than others, and doing cardio might not be the best idea for these people. For others who wish to use the fat burning abilities of cardio but still gain size, 30-35 minutes of cardio 1-3 times a week may be a better choice. Remember it is your body and only you know what works for you.

    Now The Sample Diet:
    Note: This is a sample diet for our 26 year old, 6ft tall, 220 pound gentleman mentioned in the example above for figuring out calorie needs. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.

    Based on the Harris Benedict formula above, our friend here needs 2997 calories a day to maintain his current weight. So in order for him to gain 1 pound a week, we need to increase his calories to right around 3500 a day since that will yield 3500 calories over his maintenance numbers needed for the week.

    #25     Aug 25, 2006
  6. Eat big to grow is the biggest myth in bodybuilding. Almost as ridiculous as Arnold when he talked about working out 7 hours a day. Its all about efficency. What your body doesnt use will be excreted anyways. I agree though if you have the genetics of a bean pole you need extra calories. Just like trading everyone has a different formula for results. Mentzer was spot on.
    #26     Aug 25, 2006
  7. Meal 1: Pro/Carb

    8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

    50g protein / 54g carbs / 5g fat

    Meal 2: Pro/Fat

    Lean Ground Beef, ¼ cup swiss cheese, green veggies

    55g protein / 2g carbs / 20g fat

    Meal 3: Pro/Carb

    Chicken Breast, 1 and a half cup Brown Rice

    55g protein / 64g carbs / 3g Fat
    **Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.

    Meal 4: Pro/Fat

    2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

    60g protein / 2g carbs / 13g Fat


    Meal 5: PWO Nutrition

    2 Scoops Whey Protein / 80g of Dextrose

    40g protein / 80g carbs / 0g fat

    Meal 6: PPWO

    Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

    50g protein / 70g carbs / 3g fat

    Meal 7: Pro/Fat

    Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
    50g protein / 5g carbs / 18g fat

    Meal 8: Before Bed

    3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

    60g protein / 3g carbs / 21g Fat

    That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories"
    #27     Aug 25, 2006
  8. Mentzer died of a massive heart attack. He's your guru?
    #28     Aug 25, 2006
  9. So your response is to poison the well instead of using an actualy scientific rebuttal. Good to know.

    No I dont believe the Cell-tech BS.

    In fact, I believe 99% of supplements are hogwash and that the supplement industry is full of shit.

    But, whey protein, is really the only supplement I have ever found that has solid research behind it. I hardly call it a supplement though, its just protein. I try to eat egg whites instead when I have spent the time to prepare them. Natural is best.

    You can suck down some whey protein, or down a chicken breast real quick, who cares. Whey is just quick and easy when you dont have the time to eat some fish, chicken or ugh meat.

    #29     Aug 25, 2006
  10. HA! Are you for real?? That’s not even close to being true. Mike Mentzer and his brother Ray Mentzer died with-in days of each from a degenerative heart disease. To imply that he died because of the way he trained or his nutrition is absolutely amazing. It must have been because he didn’t get 500 grams of protein a day.
    #30     Aug 25, 2006