Lay off the carbs?

[danneh]

Im in my 5th week of a 500mg test cycle, eating like a horse and as clean as I can, but im putting on abit of fat around my abs. Looking at what I eat, it cant be excess fat from my food - so the fat is coming from the carbs. Im kind of a endo person and a slow-ish metabolism, so im thinking I should reduce my carb intake a little. I asked my bro and he said I shouldnt worry about it as im bulking and i need all the calories I can get, which is true - i just wondered what you guys reckon?

dan

[Muscleman12345]

fat doesn't come from carbs, it comes from calories. 1. you are bulking, burn the fat when you are done, 2. base your caloric intake on your BMI and then add 750-1250 calories because of the AAS.

[danneh]

Cheers for the advice, ill just see how it goes and maintain my intake - like you said yourself, im bulking - ill clean up a few pounds with the clen i have through pct.

[BuffMedic]

Don't worry about that fat. You can cut it later. That's why I bulk in the winter when I'm all covered up and can't tell. Keep up your diet.

[made402]

Im sure its more water then fat anyways...

[sammarbella]

As endo i know that 4k calories from a "normal" diet (all macros mixed together without attention) and 4k calories from a proper diet (macros controlled to get the slin response when you need it...and avoiding when you don't need it).

Watch the total calorie intake for each day AND after that watch the macronutrients you are eating in each meal.(protein, carbs, fats)

Christian Thibaudeau's "The Carb Cycling Codex", is the basic info in how to do a tailor made diet for your phenotype (A MUST FOR ENDO!) adjust pro amount to 400-500 gr in case of roid use(and depending in your BW)...otherwise stick with values proposed:

http://www.t-nation.com/readTopic.do?id=811783

Up also calories in the range rmnivs243 propose, as endo go for the lower range.

ISO Whey shakes will help you to get a high intake of protein in the less volume possible and with the maximal absorption.

Read also this intersting thread on ProMuscle:

http://www.professionalmuscle.com/forums/showthread.php?t=27498

All is there, the hard part is eat properly day after day.

[danneh]

Thanks sam.

[danneh]

Just a question off topic, when you mentioned maximal absorption from a protein shake - i was just wondering does the quantity of liquid (i use water) you use affect the rate of absoption. I use hardly any water with my shakes, just so it goes down quicker - but thinking about it if theirs more water the concentration is less therefore the protein is easier to absorb? Sorry if this is a nub question..

[sammarbella]

Just a question off topic, when you mentioned maximal absorption from a protein shake - i was just wondering does the quantity of liquid (i use water) you use affect the rate of absoption. I use hardly any water with my shakes, just so it goes down quicker - but thinking about it if theirs more water the concentration is less therefore the protein is easier to absorb? Sorry if this is a nub question..

I suppose your problem is the taste, so use more water but COLD.

Temperature and concetration (protein per ml of water) are factors in absorption time.

When COLD water is used you need to use more to sustain a solution without depot compared to warm water.

The less concentrated is the solution the faster it will be absorbed, obviously a very larger amount of water takes longer to exits the stomach.

Stay around 500-600 ml of COLD water per shake.

An adequate water intake is needed by everybody but specially if you are eating a high protein diet.

P.E.:

http://www.muscletalk.co.uk/article-hydration.aspx

(this about rehidratation but basics are the same)

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Another reason that water is also important to bodybuilders is due to the fact that when we dehydrate, our body's solution loses viscosity, which, in turn, reduces the efficiency of the protein and enzyme functions of the body. So when we are trying to increase our protein absorption water is a fundamental aspect as acids and enzymes in the stomach break food down into a more fluid state as part of the digestion process. Lack of fluid means you will not be able to break down the food easily and efficiently.

Water is also essential to us as it is fundamental with regards to strength. Being slightly dehydrated will reduce a muscles lifting capability, and training when in this state will reduce strength gains that you might normally get. If you can't lift as much as when you are adequately hydrated, then how can you expect to push harder and make gains?

Water can be one of your most useful tools for weight loss. Water is calorie free. When you are on a restricted diet, by drinking water you can fill yourself up and alleviate some of the hunger.

How do you know if you are drinking adequate an amount?
The problem lies in how we know if we are well hydrated? The body will lose nearly 6 pints of water per day under average conditions. Most water is lost through urine and this is the best way to gauge your level of hydration. By checking the quantity and colour of your urine you can roughly measure how well hydrated you are. When your urine is dark and produced in small quantities you know you are dehydrated.

The sensation of thirst is your body's way of telling you that you are already dehydrated, it is not a reliable indicator of hydration state. By the time this sign emerges it is too late as some damage may have been caused. Also in some people thirst appears thirst through habit, e.g. if you are due a coffee break at work, at other times you may not feel thirsty, even though hydration is suboptimal. By keeping your fluid intake regular and at sufficient levels you will notice that your urine will be virtually colourless and in greater quantities. This is the ideal state to be in.

The kidneys need a large water supply as they remove waste products such as uric acid, urea and lactic acid. The colour of your urine is partly due to the level of urea that is present in your urine. Urea is a bi-product of protein synthesis and, as bodybuilders generally eat a high protein diet, our natural urea levels will be higher than that of an individual following a 'normal' diet. It is therefore a good idea to make sure water intake is adjusted to compensate for this extra burden.

In practice therefore, you should get used to drinking plenty of water and/or other fluids throughout the day, even when you do not feel thirsty.

Other factors affecting hydration
The main limitation to fluid replacement, is not merely how much you can drink, but how quickly the drink can leave the stomach (Wootton 1988). This is known as the rate of gastric emptying and is influenced by:
How much you drink
The temperature of the drink
How hard you are exercising
Current hydration state of the body
How much water is in the stomach
Relative concentration of electrolytes in the fluid
Relative concentration of carbohydrate in the fluid (less an effect, but does significantly affect the rate of fluid absorption directly)

Although larger volumes, up to 600ml, are emptied from the stomach more rapidly than smaller portions, it is generally more uncomfortable to exercise with too much fluid in the stomach. It may cause nausea and reflux, or may interfere with breathing. It is generally better to drink little and often, but how much and how often depends on the individual. Sip water during training, as it feels comfortable.

Colder solutions empty form the stomach more rapidly than warm ones. A cup of tea or coffee during your workout lies on your stomach more, and hot drinks pre workout are a big no-no. Optimum water temperature during exercise is 8 - 13°C, but it is better to have a drink too cold than too warm. Don't worry about over-chilling the stomach, as cramps are more likely to occur as a result of an over-concentrated solution than from a cold drink. There is also psychological relief from drinking lovely cold water during a hard training session, especially on a hot day - this is therefore advantageous!

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[danneh]

Very good info there bro! Thanks.