Eat cabrs at every meal?

[oval61251]

When bulking do i eat all 3 macros throughout the day? Or just no carbs after dinner

[pump32]

yea just make sure your hitting your macros. try and avoid them pre bed though

[in10city]

When bulking do i eat all 3 macros throughout the day? Or just no carbs after dinner

In general, eat...

Here's something to consider regarding carbs right before bed and it's NOT that "carbs after 6:57 pm will make you fat" ... Carbs (insulin) too close to bed inihibit the release of hGH that occurs during deep sleep. Have your carbs at least an hour before bed and you should be fine to eat them ...

[Struct09]

Here's something to consider regarding carbs right before bed and it's NOT that "carbs after 6:57 pm will make you fat" ... Carbs (insulin) too close to bed inihibit the release of hGH that occurs during deep sleep. Have your carbs at least an hour before bed and you should be fine to eat them ...

Actually, that's not entirely true. It's high blood sugar (hyperglycemia) that inhibits HGH secretion. High insulin levels actually promote the release of HGH (probably because it causes blood sugar levels to lower)

http://www.lib.mcg.edu/edu/eshuphysi...2/s5ch2_18.htm

[The Solution]

Actually, that's not entirely true. It's high blood sugar (hyperglycemia) that inhibits HGH secretion. High insulin levels actually promote the release of HGH (probably because it causes blood sugar levels to lower)

http://www.lib.mcg.edu/edu/eshuphysi...2/s5ch2_18.htm

a good study here man a great article.. also good facts

i would say if ur so concerned about when ur geting ur carbs i would focus them solely around your workout.. make sure they are bigger sources and that way you reach ur macros for the day and ur utilizing them when u will be burning them most if this is what scares you about getting fat off eating too many excess carbs

[BlueFenix13S]

If you store fat easily (like me), eat all your carbs at breakfast (complex carbs), pre-workout (complex carbs), and post-workout (simple carbs). Other than that, stick with low starch veggies, protein, and fat.

[slick1235676]

Do not eat starchy carbs throughout the day. Eat vegetables with every meal for your carbs.

[in10city]

Actually, that's not entirely true. It's high blood sugar (hyperglycemia) that inhibits HGH secretion. High insulin levels actually promote the release of HGH (probably because it causes blood sugar levels to lower)

http://www.lib.mcg.edu/edu/eshuphysi...2/s5ch2_18.htm

That's supraphysiologic levels. Under normal conditions, insulin levels oppose hGH levels.

[Feny]

If you store fat easily (like me), eat all your carbs at breakfast (complex carbs), pre-workout (complex carbs), and post-workout (simple carbs). Other than that, stick with low starch veggies, protein, and fat.

true story... but fidelitas... you COULD store a little more fat imho

[RippedLikePaper]

When cutting i had carbs every single meal.......right before bed also

[daYDreAmErX]

My meals are usually planned that way :

Meal 1 : pro + starchy carbs + fat
Meal 2 : pro + veggies + fat
Meal 3 : pro + veggies + fat
Meal 4 : pro + fruit + fat
Meal 5 : pro + veggies + fat
Meal 6 : pro + fruit + fat



It works pretty well for me.

[The Solution]

My meals are usually planned that way :

Meal 1 : pro + starchy carbs + fat
Meal 2 : pro + veggies + fat
Meal 3 : pro + veggies + fat
Meal 4 : pro + fruit + fat
Meal 5 : pro + veggies + fat
Meal 6 : pro + fruit + fat



It works pretty well for me.

why would u have ur fruit earlier in the day.. that way you could burn off the sugars and carbs more effective.. and when is ur PWO meal? just curious i see no simple / complex carbs aroud then.. i would suggest complex carbs to rebuild ur glycogen after a workout.. but hey if this works for u dont change it for the world

[rforgione]

Optimally one would want to separate the carbs and the fats in their diet to minimize fat storage. Remember- when the body's insulin levels are increased due to a rise in blood sugar, and the body is concurrently being supplied with fat, there's a far higher potential for the fat to be stored rather than metabolized.

Separating your carbs and your fat can really help keep your bulk lean. IMO it's an integral part of any cutting diet (I'm sure there's others who would debate me on that), whereas bulking you KNOW there'll be some fat storage, and carb/fat separation is just some added help in keeping it to a minimum.

Just my .02.. I separate when I bulk personally

[daYDreAmErX]

why would u have ur fruit earlier in the day.. that way you could burn off the sugars and carbs more effective.. and when is ur PWO meal? just curious i see no simple / complex carbs aroud then.. i would suggest complex carbs to rebuild ur glycogen after a workout.. but hey if this works for u dont change it for the world

Meal 1 is usually my PWO meal, I sip protein + Xtend during my workout and pre-workout.

Optimally one would want to separate the carbs and the fats in their diet to minimize fat storage. Remember- when the body's insulin levels are increased due to a rise in blood sugar, and the body is concurrently being supplied with fat, there's a far higher potential for the fat to be stored rather than metabolized.

Separating your carbs and your fat can really help keep your bulk lean. IMO it's an integral part of any cutting diet (I'm sure there's others who would debate me on that), whereas bulking you KNOW there'll be some fat storage, and carb/fat separation is just some added help in keeping it to a minimum.

Just my .02.. I separate when I bulk personally

Diet designed by Derek Charlebois... I just follow it and good fats with each meal helps me feeling satisfied and I never crave food.

[rforgione]

Did he design one like that? I didn't even know. I learned that at a forum I've been following for years, and it's always been a staple in both my cutting and bulking plans.

[daYDreAmErX]

Did he design one like that? I didn't even know. I learned that at a forum I've been following for years, and it's always been a staple in both my cutting and bulking plans.

Yes he did !!

[The Solution]

Did he design one like that? I didn't even know. I learned that at a forum I've been following for years, and it's always been a staple in both my cutting and bulking plans.

dont take diets/outlines of diets from others.. remember everyone is different regardless.. people can just give general outputs of what works best for them

some of those diets do work for others but most likely not.. many people are different and following the same diet as others may not give u the results u want.. just a heads up

but if that did work for you then cheers and keep it going

[Struct09]

That's supraphysiologic levels. Under normal conditions, insulin levels oppose hGH levels.

Proof? The only place I've seen people say that insulin levels oppose HGH levels is this forum. I even talked to a professor of human nutrition that says the two hormones are not antagonists.

I'm all about learning, so if you have the literature, please share

[Sibrek]

dont take diets/outlines of diets from others..

LOL

[rforgione]

dont take diets/outlines of diets from others.. remember everyone is different regardless.. people can just give general outputs of what works best for them

some of those diets do work for others but most likely not.. many people are different and following the same diet as others may not give u the results u want.. just a heads up

but if that did work for you then cheers and keep it going

I didn't take a diet from anyone else. Carb/fat separation is a nutritional guideline that more than a handful of successful bodybuilders and athletes have used. I believe it's a huge help in losing fat/preventing fat gain. Some disagree. It works for me among many, many others.

[The Brotherhood]

carb timing is irrelevant. While dieting though, you would do best to keep your carbs in the am and around workouts since your carb intake will be pretty low anyway.

Seperating carbs from fat is BS. If you are worried about an insulin response (which you don't have to be unless you are insulin tolerent or diabetic), fat blunts the insulin spike anyhow and would be BETTER in this case than consuming just protein and carbs. This is also BS anyhow.

[rforgione]

carb timing is irrelevant. While dieting though, you would do best to keep your carbs in the am and around workouts since your carb intake will be pretty low anyway.

Seperating carbs from fat is BS. If you are worried about an insulin response (which you don't have to be unless you are insulin tolerent or diabetic), fat blunts the insulin spike anyhow and would be BETTER in this case than consuming just protein and carbs. This is also BS anyhow.

just because you personally can lose fat without doing it doesnt make it bull****. i'm a natural endo and losing fat is more of a process for me than it is for others. before i separated i had a tougher time. there are guys who don't do it and get the same results. it depends on the individual.

even if it the fat did curb the insulin spike, you're still putting fat into your bloodstream with elevated insulin levels, regardless of how high the insulin levels would have been had the fat not slowed digestion. you basically just said that it's BETTER to have fats in your blood with elevated insulin levels just because the fat reduces the level to which the insulin elevates to; who cares if the increase is less than it would have been without the fats? had the fats not been there, the insulin increase wouldnt matter, as there would be no fat molecules for the insulin to drive into the fat cells.

[grapemaster]

i'd totally eat crabs everymeal if i could afford it

[MUSCLETECHBOI]

umm can some1 tell me what macros are??

[The Brotherhood]

just because you personally can lose fat without doing it doesnt make it bull****. i'm a natural endo and losing fat is more of a process for me than it is for others. before i separated i had a tougher time. there are guys who don't do it and get the same results. it depends on the individual.

even if it the fat did curb the insulin spike, you're still putting fat into your bloodstream with elevated insulin levels, regardless of how high the insulin levels would have been had the fat not slowed digestion. you basically just said that it's BETTER to have fats in your blood with elevated insulin levels just because the fat reduces the level to which the insulin elevates to; who cares if the increase is less than it would have been without the fats? had the fats not been there, the insulin increase wouldnt matter, as there would be no fat molecules for the insulin to drive into the fat cells.

Dietary fat doesn't get driven into the fat cells. And fat gained around a meal is irrelevent, your overall caloric surplus will determine the amount of fat gained over a sustained period of time.

I am an extreme endomorph as well. Have a look at my progress pictures.

[rforgione]

hmm.. i was always under the impression that dietary fat did indeed make its way into fat cells.. do you know where i can read up about it?

EDIT: I just checked out the progress pictures.. great job, thats a pretty solid transformation

[rforgione]

http://health.howstuffworks.com/fat-cell2.htm

Fat Storage
In the last section, we learned how fat in the body is broken down and rebuilt into chylomicrons, which enter the bloodstream by way of the lymphatic system.

Chylomicrons do not last long in the bloodstream -- only about eight minutes -- because enzymes called lipoprotein lipases break the fats into fatty acids. Lipoprotein lipases are found in the walls of blood vessels in fat tissue, muscle tissue and heart muscle.

Insulin
When you eat a candy bar or a meal, the presence of glucose, amino acids or fatty acids in the intestine stimulates the pancreas to secrete a hormone called insulin. Insulin acts on many cells in your body, especially those in the liver, muscle and fat tissue. Insulin tells the cells to do the following:

* Absorb glucose, fatty acids and amino acids
* Stop breaking down:
o glucose, fatty acids and amino acids
o glycogen into glucose
o fats into fatty acids and glycerol
o proteins into amino acids
* Start building:
o glycogen from glucose
o fats (triglycerides) from glycerol and fatty acids
o proteins from amino acids

The activity of lipoprotein lipases depends upon the levels of insulin in the body. If insulin is high, then the lipases are highly active; if insulin is low, the lipases are inactive. **(meaning higher concentration of fatty acids in blood with elevated insulin)**

The fatty acids are then absorbed from the blood into fat cells, muscle cells and liver cells. In these cells, under stimulation by insulin, fatty acids are made into fat molecules and stored as fat droplets.

It is also possible for fat cells to take up glucose and amino acids, which have been absorbed into the bloodstream after a meal, and convert those into fat molecules. The conversion of carbohydrates or protein into fat is 10 times less efficient than simply storing fat in a fat cell, but the body can do it. If you have 100 extra calories in fat (about 11 grams) floating in your bloodstream, fat cells can store it using only 2.5 calories of energy. On the other hand, if you have 100 extra calories in glucose (about 25 grams) floating in your bloodstream, it takes 23 calories of energy to convert the glucose into fat and then store it. Given a choice, a fat cell will grab the fat and store it rather than the carbohydrates because fat is so much easier to store.

the italics were me talking not part of the article.

as far as total kcal in v.s. kcal out being the only factor towards fat gain over a sustained period of time, how can you possibly argue that if two people were eating the same foods at their respective maintainance calorie intakes, that the one putting fats into his system simultaneously with elevated insulin wouldnt store more fat than the one who only consumed fat when his insulin increases are minimal?

[in10city]

Proof? The only place I've seen people say that insulin levels oppose HGH levels is this forum. I even talked to a professor of human nutrition that says the two hormones are not antagonists.

I'm all about learning, so if you have the literature, please share

I think we are saying the same thing but are focusing on different targets and conditions ... it's a balancing act between the two hormones as they are acting on blood sugar ...

Growth hormone raises the level of blood sugar when blood sugar is low. And of course, insulin lowers blood sugar. Under normal conditions, as insulin is being released to dispose of and equalize blood sugar, hGH will be suppressed.

When blood sugar is gradually lowered from say a fast, hGH will normalize blood sugar while insulin's effects are minimal.

When insulin levels are abnormally high from oversecretion, you'll get hypoglycemia and hGH will rise to increase blood sugar. Yo-yo effect ...

When insulin levels are abnormally low from undersecretion, you'll get hyperglycemia and hGH will be suppressed.

[The Solution]

http://health.howstuffworks.com/fat-cell2.htm

Fat Storage
In the last section, we learned how fat in the body is broken down and rebuilt into chylomicrons, which enter the bloodstream by way of the lymphatic system.

Chylomicrons do not last long in the bloodstream -- only about eight minutes -- because enzymes called lipoprotein lipases break the fats into fatty acids. Lipoprotein lipases are found in the walls of blood vessels in fat tissue, muscle tissue and heart muscle.

Insulin
When you eat a candy bar or a meal, the presence of glucose, amino acids or fatty acids in the intestine stimulates the pancreas to secrete a hormone called insulin. Insulin acts on many cells in your body, especially those in the liver, muscle and fat tissue. Insulin tells the cells to do the following:

* Absorb glucose, fatty acids and amino acids
* Stop breaking down:
o glucose, fatty acids and amino acids
o glycogen into glucose
o fats into fatty acids and glycerol
o proteins into amino acids
* Start building:
o glycogen from glucose
o fats (triglycerides) from glycerol and fatty acids
o proteins from amino acids

The activity of lipoprotein lipases depends upon the levels of insulin in the body. If insulin is high, then the lipases are highly active; if insulin is low, the lipases are inactive. **(meaning higher concentration of fatty acids in blood with elevated insulin)**

The fatty acids are then absorbed from the blood into fat cells, muscle cells and liver cells. In these cells, under stimulation by insulin, fatty acids are made into fat molecules and stored as fat droplets.

It is also possible for fat cells to take up glucose and amino acids, which have been absorbed into the bloodstream after a meal, and convert those into fat molecules. The conversion of carbohydrates or protein into fat is 10 times less efficient than simply storing fat in a fat cell, but the body can do it. If you have 100 extra calories in fat (about 11 grams) floating in your bloodstream, fat cells can store it using only 2.5 calories of energy. On the other hand, if you have 100 extra calories in glucose (about 25 grams) floating in your bloodstream, it takes 23 calories of energy to convert the glucose into fat and then store it. Given a choice, a fat cell will grab the fat and store it rather than the carbohydrates because fat is so much easier to store.

the italics were me talking not part of the article.

as far as total kcal in v.s. kcal out being the only factor towards fat gain over a sustained period of time, how can you possibly argue that if two people were eating the same foods at their respective maintainance calorie intakes, that the one putting fats into his system simultaneously with elevated insulin wouldnt store more fat than the one who only consumed fat when his insulin increases are minimal?

have to agree on this one.. my bro is a pharmacist and strives that eating the 2 does not have any harm on the body really.. seeing they are both broken down by different enzymes in the body and the response of the body producing ATP compared to how carbs are dissolved/broken down gives no effect of why eating carbs/fats at the same meal has any drastic effect

[rforgione]

Like I said guys. It's an approach that works for some people, and some people don't need it. I'm interested to hear if any one of you that's calling bull**** on this claim have actually tried it, and can say from personal experience that it made no difference.