The Rules:Results 1 to 17 of I am doing a low carb bulk, not a keto bulk but a low carb bulk. I am about lbs, 5'11 I take in about bulking low carb bodybuilding carbs a day coming from: But personally I find that if I load up the carbs my gains become ferocious. I might be unaware so If you ask me, I will predict that you will get nowhere fast. Originally Bjlking by LatinoMusculito.
The Controlled-Carb Bulking Strategy | T Nation
Rule Summary click for more info: General Posting Guidelines click for more info: I was curious to everyone's thoughts on the subject because I see it thrown around from time to time. Is Low-Carb bulking an oxymoron or is it possible just not optimal? Want to get big? Follow a good lifting program, consume adequate protein, excess calories come from fat. I bodybuild with TKD, at around 50g carbs per day ingested before working out.
You could read about it some more there. He has done plenty of bulking on keto and is one of the most knowledgeable members of the ketogains community.
This wasn't relevant to me per say I was just curious about the topic. What I was getting at is if it was still an effective way to bulk, it would make it that much easier when cut season comes around. What does insulin do? It helps shuttle nutrients such as amino acids to recovering muscles meaning faster recovery.
Don't try substituting all of your carb calories for proteins and fats. In case you didn't know, your body can utilize protein and fats as carbs when its in dire need. As someone who has experimented with many varieties of low carb styles, going low carb for bulking is simply inefficient. For cutting great, but for bulking much worse. The best thing you can do to incorporate your low carb ability is to do carb cycling. On workout days eat very high carb low fat and high protein. Then on rest days you can do high fat high protein low carb.
This will improve your insulin sensitivity and get the mass gaining benefits from carbs. Carb cycling is also inefficient. It's not about the daily dose of carbs your body gets, building muscle is an accumulative process; more like a week to week thing, not day to day. This is the approach I've found to be most beneficial to natural lifters past their initial "noob gain" stage. Simply limit your carbs to pre and post workout to a total of around 0.
Rest of the day keep it low carb. On your rest days eat low carb throughout the day and consume some carbs in the evening again, between 0. It will also improve recovery but minimize fat gain by keeping insulin in check throughout the day. If you eat at caloric surplus, you will put on good quality mass unless you really overfeed.
I mean it's possible to avoid carbs when bulking, sure. It's definitely not optimal for bulking, however. Besides, imagine having to eat a shitload of calories without eating carbs - you'd have to eat pretty hefty amounts of food.
So if you're avoiding carbs, where are you going to get the extra energy to make new muscle, let along sustain a heavy workout? It is entirely possible to build lean mass on keto. Everyone who tells you this, does not really know how muscle building works. Eating enough protein protein is the building block of muscle tissue - as per the FAQ, 0.
Eating at a caloric surplus - to build muscle, you need to eat above your TDEE. You can't build from sweat alone. The excess calories can come from protein, carbs or fat. If you are following a ketogenic diet, they preferably should come from fat. Strength training that stimulates the muscle with progressive overload and causes muscle hypertrophy. Carbs are good for muscle building because they promote insulin release, which is an anabolic hormone and because they replenish glycogen.
But this does not mean that you can't build muscle nor replenish glycogen on keto. A ketogenic diet can be very good for lean mass growth, while a high carb diet for total weight gain meaning you will also gain fat.
While strength gains may be lost initially during fat adaptation, it is very difficult contrary to popular opinion to lose lean mass on a ketogenic diet. Also, worth a read: Can you build muscle on a ketogenic diet? While strength gains may be slowed initially during fat adaptation, it is very difficult contrary to popular opinion to lose lean mass on a ketogenic diet.
As long as one eats enough protein as per the guidelines here in the FAQ , muscle loss will be a non issue. Muscle hypertrophy will not be hindered by the lack of carbohydrates read the myth above. The initial weight loss some people may experience, when doing keto is water loss, not muscle loss. Check this article for an example of how dramatic water loss can impact muscle size, visually.
Also, check the image. First Pic is hydrated, second dehydrated, taken one day apart. In summary, a 6 week carbohydrate restricted diet resulted in a favorable response in body composition decreased fat mass and increased lean body mass in normal weight men. Our results indicate that endocrine adaptations may partially mediate the accelerated fat loss, in particular the decrease in circulating insulin concentrations.
Although more long-term studies are needed before a firm conclusion can be drawn, it appears, from most literature studied, that a VLCARB is, if anything, protective against muscle protein catabolism during energy restriction, provided that it contains adequate amounts of protein.. Hypertrophy-Specific Training HST is a method of strength training intended to induce the fastest muscle growth, or hypertrophy , possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.
The method was popularized following an October ThinkMuscle newsletter article by fitness writer Bryan Haycock, which discussed methods he and his clients had been using for several years. Haycock says that the training method arose out of "physiological principles of hypertrophy discovered in the laboratory," and that these principles were then organized into a weight training method meant to induce hypertrophy. Parent commenter can toggle NSFW or delete.
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Look it up in our Glossary. See the Related Subreddits section for other popular fitness-related subreddits. Welcome to Reddit, the front page of the internet. Become a Redditor and subscribe to one of thousands of communities. Fitness submitted 3 years ago by eyeforeye Military. Want to add to the discussion? Maybe, maybe not - depends on what you like to eat, your goals, etc. But without carbs, your throwing out one of the main advantages of bulking.
Everyone tells me I need carbs to build muscle and muscle cannot be build on keto. The basics to build muscle, are in a very simplified way: Volek et al In summary, a 6 week carbohydrate restricted diet resulted in a favorable response in body composition decreased fat mass and increased lean body mass in normal weight men. Also, resistance training helps prevent lean mass muscle loss on keto: Lack of carbohydrates wouldn't make it "not a bulk".
Is this big and ripped enough? Ditch the fad diet and the cult members, and learn the importance and benefits of carbs. No threads that are answered by the Wiki, searching, or Google. Be respectful and civil. All posts must promote useful discussion and be specific to fitness.
No medical, injury, or pain related posts. Moderators have the final word. No bots or novelty accounts. No advertising, surveys, or market research.