Layne norton bulking diet

Depending on your metabolism you should take your weight and multiply it by and that will give you your calorie goal for the day.

So for instance, since I weigh about lbs my goal caloric intake for the day should be about cals. However, if you are training intensely you still need a lot more than most people. I would recommend at least 1g per pound of bodyweight. Carbohydrates also increase your glycogen stores in your muscle cells. High muscle glycogen levels are associated with increased protein synthesis and anabolism. Carbs also stimulate a greater insulin response than any other macronutrient. An insulin spike after your workout has been clinically shown to increase your protein synthesis and recovery.

Sugars elicit the greatest insulin response so consuming sugar after you workout can have a very anabolic effect. However this does not mean that you should eat sugar all day. I'm sure your asking yourself "why not, if sugar stimulates insulin and insulin is anabolic, why not try to stimulate insulin release all the time? If you continually bombard your body with sugar it will react by decreasing its insulin sensitivity.

Over a long period of time this can lead to type II late onset diabetes. Obviously not good. Also, insulin is very anabolic but it is also the most fattening hormone in the body when it is over-secreted. The reason you can get away with a large insulin spike after your workout is because your body needs most of the calories you are giving it for muscle repair and glycogen storage. Because of this your body will most likely not store those calories as fat. During the rest of the day however you should try to stick with complex carbohydrates.

I recommend consuming at least 2. I know a lot of guys that consume massive amounts of fat when bulking. My question is why? Your body can't do anything with the extra fat. If you are having trouble putting on weight take those extra calories and add them into your protein count for the day. If you are still having trouble making gains add more carbohydrates.

They are both more usable by the body than fats and are more adept at helping the muscle building process. Only as a last resort would I add in extra fat. Bulking Tips Now here are some bulking tips to help put on the mass and keep the fat from piling on. Your breakfast should be your biggest meal of the day, besides your post workout meal. I normally eat g protein at breakfast, g carbs, and about 10g fat.

Post workout is definitely the most important meal of the day. Clearly, one can see that too much dietary fat can then lead to excess body fat storage. Moderation of fat is especially important if calories are already high, as in the case of a bulking diet. So, where do we go from here? This level of fat intake leaves room for reasonable amounts of carbohydrates and proteins to be consumed as well.

Fat's Role In Your Diet. I'm sure your next question is, what kind of fat should I be eating? You will want to have a high intake of omega-3's and other good fatty acids. Eating nuts and other foods high in unsaturated fats in addition to supplementing with flax seed or fish oil is a good way to make sure your getting enough of these fats.

However, do not try to totally cut out saturated fat. Saturated fat and cholesterol are needed for the synthesis of the steroid hormones in the body, including testosterone. This does not mean one should simply pig out on saturated fats in order to try to increase testosterone levels. Saturated fat is more likely to be stored as body fat than unsaturated fat.

Saturated fat contains no double bonds and can pack together very tightly this is why butter is solid at room temperature. This tight packing makes it difficult for your body to metabolize them.

However, unsaturated fats contain cis-double bonds. Cis-double bonds cause kinks in the tails of fatty acids, and prevent tight packing, making it easier for the body to metabolize them. You should also be wary of trans-fatty acids may be listed as hydrogenated oils as they are very difficult for the body to metabolize and are also easily stored as fat.

Think of your health in addition to muscle building. Diets high in saturated fat have been linked to heart disease. Competitive Bodybuilder Layne Norton teaches bodybuilding tips and tricks for success. Layne Norton, PhD January 18, Article Summary: If you eat more calories than you burn, then you gain weight due to calorie surplus.

The macronutrients of a diet can be the difference between muscular gain and fat gain. Carbohydrates can assist in the muscle building process. Protein powders are formulated to be the perfect meal in a quick and easy shake.

It is easy to take them with you to work or school or anywhere that you need. Click To Enlarge. Glycogen Formula. What Is Your Body Type? Take Our Test! What body type are you? How can you tell? Take our simple test and know! Learn how to train for your body type and what the differences are. With pics! I currently take in about grams of protein and about calories. I am very lean naturally, I am just trying to get as big as possible right now. Have you ever read a book called Militiant Bodyopus by Dan Duchaine?

The 2nd question is based on the a book by Ellington Darden: Hit training I shortened the title. Would you recommend this style of training?

I just started this week doing giant sets to break-up the pace and add some intensity. I felt like I was in a sticking point in my training. How long would you reccomend doing this type of training for? I am doing 5days week of this type of training. I will do my primary group then add maybe a few sets of weak point on another part. Layne, when dieting, do you think the type of food your eating doesnt matter as long as your hitting the macros you have laid out for the day?

Is this true? I would just gradually increase carbs week to week, probably g per week until you are back up to a normal intake. I was thinking of maybe doing like two carbs meals and the rest low-carb meals with fats added for energy. Chris Aceto says it is best to have no carbs at a post-cardio meal to eliminate the accompanying insulin spikes and its negative effect on fat loss.

Does this change things at all? What a simplistic view of metabolism. You can have cheerios while dieting?!?!?! What kinds of carbs do you suggest to surround cardio sessions? I am interested in losing fat gradually without Sacrificing muscle mass. To do so, how much protein should I take in through the day and what should I eat?

High or low intensity? Also, do you do it in the morning on an empty stomach, or post workout? Thanks bro, hope the training is coming along well. But are there any supps you suggest to help keep fat gain low and that are easy on the wallet? I cover this extensively in my webcast episodes. As for a supplement, I think sesamin is a good supplement to keep fat gains to a minimum. Remember Me. Layne Norton - Bodybuilding.

Become a Member Members Login. On research that studies the effect of fat gain when returning to maintenance from a restrictive caloric cut. Got to come off very slowly On Joint Pain during Dieting Hey layne, do you feel your joints are a little more fragile while dieting? Glucosamine and cissus would be helpful On the Cut Diet: Layne, what do you think of the cut diet? My philosophy is to keep as many carbs as possible while still maintaining the appropriate rate of fat loss… what that carb level ends up being varies for the individual On the Body fat Setpoint: The bodyfat setpoint.

Can it change in a good way or getting worse with age? I think in 3 days of higher carbs you can certainly add significant bodyfat, and so I think 3 high carb days is kind of risky On calculating macros: Layne, is there a specific reason you prefer to use total bodyweight when calculating macros instead of lean body mass?

On counting Fiber during dieting: Hey Layne. On Bulk Cycling: Question about your bulk cycling. Maintenance calories are best found through trial and error but taking your bodyweight times should get you close In one of your bodybuilding. It is a week bulk followed by a week cut i have a question about the 4 weeks bulk 2 weeks cut i heard you talk about on no bull radio. On Leucine during dieting: Hi Layne. It would be fine On cheating during dieting: baked lays and low fat ice cream..

On the setpoint theory: Layne what do you think about the setpoint theory? On stimulants during dieting In your opinion, how long of a break is needed from pre workout stims? On Fat storage if the liver and muscle glycogen are full, there will be nowhere else to put the glucose and your body will want to remove it from the blood as fast as possible so if repair and growth is needed it will go toward that but if not, it will be stored as fat.

Nonsense Cereal during dieting: You can have cheerios while dieting?!?!?! Newsletter Signup. Become a Member Members Login. While many of you were out relaxing and enjoying some time off this holiday season, the team at Biolayne were hard at work creating something exciting and new!

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