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I would max out the protein to 1.3 g/lb, add intra workout carbs, and more backloading carbs. You can add fat if you want, but you are pretty good where you are at.
I know youve done this yourself so its not that I dont trust you. But I do wonder about how much extra carbs can really help rather than hinder. Sure they serve as an energy source but wouldnt fat be both "easier" (on account of relative energy density) and less likely to cause fat storage if used properly? Surely carb needs only really go up with a substantial increase in muscle mass. Like (at a guess) an extra 100g over maintenance for each 10lbs of muscle? Just thinking out loud.
I don't really have science to back it up, but from my own experience, increasing the carbs is the way to go for gaining weight. I always felt stronger and more energetic. He is already getting in a lot fat, so I don't see the need to introduce calories that don't really do anything (fat doesn't give you an insulin response).
And how has the bodycomp been? not getting too chubby I hope! (:
My body composition is great actually.
Good to hear. Do you do any "damage control" while bulking? Im thinking I may do 3 weeks CBL DB (transitioning from current SA) and every 4th week doing only 2 backloads strategically placed. Since my training is also going to be 3 weeks intensifying with a 4th deload week I figure this could work well. Any opinions on that idea? Or would you just go straight through to a goal weight and worry about losing fat then?
I honestly never had that problem. Or at least I never noticed. When I want to gain mass I focus all my energy on that. If I am gaining more fat than I like, I will make an adjustment to the diet, but I don't throw in a week of Carb Nite or something.
Yeah I would certainly make minor tweaks based on what Im seeing. My first goal is a modest 3kg jump so any "damage" would be easy to undo. At my age and with over a decade of training in the tank I dont think I can do the "mass at all cost" bulking ever again. I would still like to maximise my potential though since I think past dietery advice held me back more than I could have obtained with Kiefers protocols. Where do you place your carbs on off days? I tend to "fat backload" my off days so Im thinking of adding the carb meal 2nd to last so that Im not introducing carbs when a ton of fat is present in the system from earlier meals. Make sense or doesnt matter in your opinion?
How ibob has suggested it had worked well for me too. I am pretty much on a constant DB plan. I have done a few weeks here and there of carb nite type eating when deloading just because I enjoy it.My goal for 2013 is to get up to 100kg at my present BF% of 12%. So I figure if I add a % or 2 and get to 105, it will be easy to whittle away. My protein and fats stay fairly constant, 1-1.3g protein/lb and fats around .7-.8g/lb. this works well for me. My backloads fluctuate wildly depending on feel. If I feel a bit flat I eat more if I feel I a little bloated I eat less. Some nights only 100g some up to 800g.I set it as a total for the week though with carbs, I aim for 2000g over the week on average. So I just try to split this to suit my training days and low numbers on off days.
How ibob has suggested it had worked well for me too. I am pretty much on a constant DB plan. I have done a few weeks here and there of carb nite type eating when deloading just because I enjoy it.My goal for 2013 is to get up to 100kg at my present BF% of 12%. So I figure if I add a % or 2 and get to 105, it will be easy to whittle away. My protein and fats stay fairly constant, 1-1.3g protein/lb and fats around .7-.8g/lb. this works well for me. My backloads fluctuate wildly depending on feel. If I feel a bit flat I eat more if I feel I a little bloated I eat less. Some nights only 100g some up to 800g.I set it as a total for the week though with carbs, I aim for 2000g over the week on average. So I just try to split this to suit my training days and low numbers on off days.
Man Id love to get up to 100kg reasonably lean. Id settle for 90+ actually! Awesome input Sckiely! I guess with DB if you do happen to over do/under do the carbs on 1 night its easy to make up for it the next. Hmm. Got new ideas bouncing around now. Cheers Guys!
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