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Right now my goal is to do a slight Density Bulk without feeling majorly bloated and/or have my pant size increase. The goal is to try to truly just add lean mass. I have had a successful run with CBL by re-comping and using it for fat loss. Typically what I have been doing is getting 70 grams of carbs in my post-workout shake with Vitargo and then roughly 30 minutes later getting in another 2 cups of white rice with tbsp honey which yields another 100 g of carbs roughly. By the end of the day I am hitting roughly 250 total carbs with some carbs in the final meal of the day (shake). So here is the challenge I want to try to bump up to 400 grams of carbs without feeling super bloated. Should I add more carbs to the shake, and maybe to my final meal of the day? Some may say it's easy and just add carbs to the dinner meal but when I go too much beyond the 2 cups of white rice I start to feel pretty bloated. I guess I could try adding another cup of rice to dinner. Suggestions?
I would be concerned with what you're eating in the backload meal as well as your ULC meals. I don't see how eating just rice is making you bloated and pant size increase.
Here is what I eat typically each day. This has allowed me to stay at a lean 220 lbs at probably 10% body fat. My goal however is to try to gain.Meal 1: 10 g whey isolate, 1 tbsp MCT OilMeal 2: 6 Eggs, 2 Tbsp Butter, 1 Cup SpinachMeal 3: 8 oz chicken breast, 1/3 cup almonds, 4 oz broccoliMeal 4: Quest Protein BarWorkoutMeal 5: 30 g whey isolate, 70 g fast acting carbs (vitargo)Meal 6: 8 oz sirloin steak, 2 cups jasmine rice, 1 tbsp honeyMeal 7: 30 g casien protein, 1 tbsp natural peanut butter Typical Macros by end of day:250 g protein240 g carbs100 g fat
Here is what I eat typically each day. This has allowed me to stay at a lean 220 lbs at probably 10% body fat. My goal however is to try to gain.Meal 1: 10 g whey isolate, 1 tbsp MCT OilMeal 2: 6 Eggs, 2 Tbsp Butter, 1 Cup SpinachMeal 3: 8 oz chicken breast, 1/3 cup almonds, 4 oz broccoliMeal 4: Quest Protein Bar Remove, don't help you, but hurt you. Probably why you get bloated, eat a better whole meal here.WorkoutMeal 5: 30 g whey isolate, 70 g fast acting carbs (vitargo)Meal 6: 8 oz sirloin steak, 2 cups jasmine rice, 1 tbsp honeyMeal 7: 30 g casien protein, 1 tbsp natural peanut butter Typical Macros by end of day:250 g protein240 g carbs100 g fat
Increase carbs a bit, also I think you would do better without the peanut butter as part of the casein shake. If you're 10% now, with DB you might gain some fat due to increase mass, which will fluctuate like water weight. I do recommend increasing carbs a bit on training days, and keeping some on non-training days. At least around .5-1g/LBM. Keep a set protein limit, anywhere from 1-1.3g/BW, but mainly right around 1g/BW. Fats can change based upon days you train and do not train. The amount you have doesn't seem too bad, but maybe .5g/BW with training. Around .65g/BW for non-training days. Just an idea.
What are your thoughts about maybe adding the following:1 more scoop of Vitargo to post-workout shake (35 carbs)1 more cup of White Rice to Dinner (50 carbs)2 cups White Rice with 1 tbsp honey with Casien Shake (100 carbs)This would push my total carb intake to 400 carbs or 2 g per lb of lean mass.The main one I am not sure of is spiking insulin on that final shake meal...
Why not 20g Whey 10g CO inplace of the quest bar? Should give you readily available nutrients to fuel your workout without insulin spike, right?
I would be concerned with what you're eating in the backload meal as well as your ULC meals. I don't see how eating just rice is making you bloated and pant size increase.
If you eat in too short of a time frame, anything can make you feel bloated@nrichmond06I'd eat food that is easier to eat than white rice. Try a denser carb source like cereal or pancakes. Something that isn't full of water.
RX – Are you saying 10 g of coconut oil?Ibobland08 - I have thought about doing that but was trying to stick to most preferred source of backloading carbs. Overall would you say that downing the majority of the carbs in the post-workout shake and dinner meal is best and then leaving the final meal before bed mostly devoid of carbs? What cereals are okay on this? I thought I read that a lot of the cereals contain wrong kinds of sugars.
RX - Are you saying 10 g of coconut oil?Ibobland08 - I have thought about doing that but was trying to stick to most preferred source of backloading carbs. Overall would you say that downing the majority of the carbs in the post-workout shake and dinner meal is best and then leaving the final meal before bed mostly devoid of carbs? What cereals are okay on this? I thought I read that a lot of the cereals contain wrong kinds of sugars.
Yes, CO would be a referense to Coconut oil. Sorry, Forum shorthand. Also, I personally shoot for high % MCT content, with my CO intake (currently using a 95% MCT oil in my shakes when supplementing for additional fat pre workout).
RX - Are you saying 10 g of coconut oil?Ibobland08 - I have thought about doing that but was trying to stick to most preferred source of backloading carbs. Overall would you say that downing the majority of the carbs in the post-workout shake and dinner meal is best and then leaving the final meal before bed mostly devoid of carbs? What cereals are okay on this? I thought I read that a lot of the cereals contain wrong kinds of sugars.
How can white rice be the most preferred source of backloading carbs if you can't get your carbs in without feeling bloated?As someone who has been doing this successfully for a few years, you can eat almost any carb sources as long as it isn't unprocessed whole grains, fruit, or pure sucrose.If you are concerned about sugar, there are many types of cereal that contain hardly any sugar and are even rice based. Rice Crispy and Rice Chex are two that come to mind. However I think fruity or cocoa pebbles are fine even though they have sugar. Also don't sweat stuff made with brown rice flour. It's fine.
Is stuff with the wheat flour okay? Pop Tarts, Bagels, etc.?Another question I have is this - would you say that if I am maintaining my weight and even losing weight on 3100 cals per day and roughly 250 carbs per day that bumping to 400 grams of carbs per day would be a good starting point for gaining? I know I have heard Kiefer states 2 grams of carbs per pound of lean mass.
RX – What are your thoughts on using a product like NOW MCT OIL versus regular Coconut Oil pre-workout?
Is stuff with the wheat flour okay? Pop Tarts, Bagels, etc.?Another question I have is this - would you say that if I am maintaining my weight and even losing weight on 3100 cals per day and roughly 250 carbs per day that bumping to 400 grams of carbs per day would be a good starting point for gaining? I know I have heard Kiefer states 2 grams of carbs per pound of lean mass.
If gluten doesn't give you problems (real problems), then yes, they are fine.
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