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Bulking and fat

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Big M!
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2009/07/20 01:04:34 (permalink)
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Bulking and fat

Im ganna start my bulk early and cant be arsed to wait until i get back of holiday.
I've made my routine with help from dempsy its a HST routine.
And ive created my own bulking diet, i want this bulk to be pretty lean, but..
i think my diet has to little fat in and i was just wondering whether having a certain amount of fat in your diet is essential/crucial for putting on lean muscle? or what?
#1

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    1ManRiot
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    Re:Bulking and fat 2009/07/20 01:56:12 (permalink)
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    You need fat to live yes.

    Post diet for help.

    Unaffiliated. 
    #2
    All4n
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    Re:Bulking and fat 2009/07/20 09:59:21 (permalink)
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    Fat is essential to live and essential to build muscle. Muscle is made up of protein and EFA;s. Some (namely hamiltonfitness) will state that no additional fat should be added to your diet as you can get enough from the other foods you eat i.e starchy carbs. However others believe that additional sources of fat can provide benefits to the trainnee. Many sources of fat have their own benefits health wise but can also be good at adding calories and controlling insulin response. By adding heathy fats to a meal you can blunt the rise in insulin leaving you feeling fuller for longer and more energy. It also tastes nice too
    #3
    hamiltonsfitness
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    Re:Bulking and fat 2009/07/20 10:09:13 (permalink)
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    Thank you for being even handed All4n, yes you're right I will state that you don't need to actively add fats to your diet to be healthy. You will get enough from a good protein and starchy carbs diet.

    If you spread your meals evenly out through the day you will be fine and have no insuline spikes or blood suger lows, whenever in the day you train.
    #4
    All4n
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    Re:Bulking and fat 2009/07/20 10:19:05 (permalink)
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    What about optimal performance and muscle growth? Ever had one of your clients try adding a variety of healthy fats to their diet and compared performance/progress with when they actively avoided them? Also comparing lipids, body composition, energy levels, mood, hormonal response? 


    #5
    Big M!
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    Re:Bulking and fat 2009/07/20 10:47:57 (permalink)
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    bulking diet...
    wake 7.00pm
    4 wheatobix and small amount of skimmed milk + 40g protein shake + apple
    10.00pm
    2 slices of whole meal bread with peanut butter on it.
    12pm

    40g protein shake + banana
    2pm

    tin of tuna + peas
    4pm

    40g protein shake + banana
    6pm

    jacket potato + mixed vege + either piece of fish, or chicken
    HST WORKOUT
    8pm

    40g protein shake
    10pm

    50g micellar casein protein

    I've tried to lower carbs slightly towards the end of the day to minimize fat gain? is this the right way to go about it? or do i need to keep having carbs, i thought the micellar casein would be sufficient enough to help my muscles grow throughout the night.

    Also..  i think thats around 40g of fat there, is that enough?

    i wanted like pro/carb/fat 45:40:15 lol
    #6
    hamiltonsfitness
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    Re:Bulking and fat 2009/07/20 11:23:42 (permalink)
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    What about optimal performance and muscle growth?


    Yep, not a problem.

    We've had World, European and countless British Champions, in various strength related sports as well as three Mr Britains (including myself) in Bodybuilding. Two Olympic and one Commonwealth Games competitors as well as hundreds of leisure competitors over twenty years.


    #7
    R3261
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    Re:Bulking and fat 2009/07/20 11:42:54 (permalink)
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    You need fat to live yes.

    Post diet for help.


    only the two EFAs are essential

    a deficiency in either one is a rare event

    -
    #8

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