gazmatrix

Good article... Thanks…

Galtonator

that was a great article much appreciated

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hackskii

Bump for when I read this.

Carnivore

i agree with everything being said there, but to me, unless your planning on competeing, if you just want to build a visualy pleasing body, why turn yourself into a bloated sack of sht for 9/12's of the year, it defeats the objective straight off the bat.

surely it would be better to gain slightly less muscle overall, but look good all year round, its not as if you cant gain well on a good diet without the huge excess calories each day

Deano!

110% behind carnivore, as i only train to look betta when im out etc. i wont be doing this whole eating thing lol

Ironman

For me its all about lifting big and getting big. I have a wife so Im not out to impress anyone though I do like to look good on my summer hols. I have no interest in competing so I consider the colder months my off season and summer my show season. And in winter who cares if you carry extra weight no one see's it - so Im all for it within reason, I wouldnt want to become obese.

RAIKEY

i,m with you ironman mate , same situation (wife) same idea (mass) tho ...i wunt mind doin a show next year.

but for the most part i just enjoy being a slightly different shape to mr public......

well put Ironman,

Ironman

thanks bro

hackskii

About the only thing I totally disagree with in the article is the fast food thing.
That stuff is poision.
They put stuff in there to addict you.
Hydrogenated oils, trans fats, this stuff is just not good for you.
Sure it tasts good but some of those fast foods are not good at all for you and you would be better off just making something at home.

Tinytom

Personally I don't like to get very fat in the off season, I eat about 500-1000 cals over my maintenance a day when training and this is enough to put on extra size. Having extra fat mass doesn't make sense to me as the heart has to work harder and I find training becomes less productive when I have consumed a load of Cr*p in the day.

Also when you eat more fat you diminish the amount of active Insulin receptors on your muscle cells and increase those on your fat cells so muscles aren't going to grow much bigger, infact I would get fatter with maybe no change in my muscle size.

Training does swing back the receptor balance towards muscle cell majority but why would you want to fight against the muscle growth. That would be like boshing a load of gear and just sitting around waiting to get big.

Surely you want to facilitate the best anabolic environment that you can in the body and this comes from good clean food with a slight surplus so that energy requirements are met and the body does not have to worry about anything but growing. I don't mean that I eat chicken and potato every day in the off season because I don't. But every day that I train I eat to fuel my Get Big Mission, so thats a good selection of complex carbs, meat protein and good fats with the right supplementation. I may have the odd Lion Bar but that's if I fancy a cheat that day and it's only 290 cals extra which would get used up over the course of the day and doesn't matter in the long run.

Eating a boatload of fatty food also decreases the amount of free testosterone in your body through the increase of SHBG which attaches to the test and denaturing it. Ever noticed how after a majorly fatty meal you feel sluggish and bloated? This is partly due to this Enzyme becoming active although admittedly it is also due to Insulin response and the reaction of the body to Trans Fats which is a carcinogen.

Lastly of course the problem of increased fat mass also means that dieting is harder and the amount of viscous fat may be increased which makes fat loss even harder as viscous fat is stubborn and is a more dense form of fatty tissue which the body finds harder to break down.

So to sum up

Eating fatty food:
1. diminishes the ability of the muscles to absorb nutrients due to Insulin receptor downregulation in the muscle cell

2. Can lower your sex drive and strength due to test suppression

3. Can make your recovery ability lower because of increased pressure on the internal organs i.e Heart, Pancreas because of the increased fat mass in the body.

So taking all these into account I prefer to eat a 90% clean diet with a few treats here and there which won't upset the balance.:beer1:

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hackskii

Not to be the spoiler or anything but fish oils up regulate insulin receptor sites and so does exercise. Fish oil is still a fat.

Low cholesterol diets will yield in low test levels too.
Testosterone is made from cholesterol as with all sex hormones.

I have never heard about fat increasing SHBG but I have heard Proteins inhibit the formation of SHBG in the liver.

Testosterone circulates in the blood in two different forms called free and bound.
About 70-80% of circulating testosterone is bound to a protein named sex hormone binding globulin (SHBG)
When testosterone is bound to SHBG it is essentially out of action.
Another 20% or more of circulating testosterone is bound to another protein, albumin.
Testosterone bound to albumin may be biologically available under certain conditions.
This leaves only about 1-3% of circulating testosterone as free, which is completely available and potentially active at testosterone target cells.

But there is hope.
A study in Germany, showed that stinging nettle extract may inhibit the enzyme aromatase.
Other studies have shown that stinging nettle extract binds to the protein SHBG allowing less testosterone to be bound to SHBG allowing for more free testosterone bioavailability.
So if stinging nettle hinders aromatization (actually keeping more testosterone around), and less estradiol floating around (which can reduce LH bad for test production), and bind to SHBG which allows more free testosterone to circulate around in the body.


Overfeeding is anabolic but only for about 10-14 days then hormones will normalise to maintain homeostasis.

hackskii

Here is some more randem tid bits on SHBG:

Modest reductions in SHBG levels may be encountered in individuals with hypothyroidism.

Modest reductions in SHBG levels may be encountered in individuals with hyperprolactinemia.

Modest reductions in SHBG levels may be encountered in individuals with Cushing's syndrome.(elevated cortisol levels)

Modest reductions in SHBG levels may be encountered in individuals receiving glucocorticoids such as prednisone.

Research has discovered that sex hormone binding globulin (SHBG), a relatively unknown blood protein, is a reasonably good indicator of insulin resistance. Low levels of SHBG are consistently linked to high levels of insulin in the body. Sustained high levels of insulin are, in turn, associated with the development of the chronic diseases such as high blood pressure, diabetes and coronary heart disease.

Elevated estrogen levels stimulate SHBG production, increasing levels in the blood.

As weight loss will improve insulin resistance, and insulin resistance can be measured by low SHBG, weight loss should help normalize low SHBG levels.

Substituting rice for wheat, which generally has a lower amylose content, can raise SHBG levels via lowered insulin levels. However, starches should generally be restricted when trying to lower insulin levels.

Tinytom

From what I understand it's LDL Cholesterol based fats that affect the Insulin receptors negatively, therefore Fish Oils may have the opposite effect because they are HDL based? Sorry should have been clearer in what I meant by fatty foods

It's a while since I read about SHBG and Insulin receptors so I'll have to dig out my book for clarification.

Agree that Overfeeding can be beneficial in short bursts, but a long sustained period of super high calories is detrimental to gains IMO.

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metabol

very intresting account you have given a lot of novices good advice
to say the least, but it also means getting bigger in the stomach
which usually results in comments like i thought you were supposed to be a
bodybuilder you have a big gut these kind of remarks used to annoy the
hell out of me when i was in the process of gaining weight, eating clean to but i am
not takeing anything away from pscarb,s informative write up

hackskii

Copied from ChefX
#1 eating a higher percentage of calories from fat increases muscle sensitivity to insulin and sugar uptake aka lower blood sugar levels, less sugar being converted to fat and more fuel in the body being used as energy in the muscles no matter the cause. In other words eating fat makes you leaner, and better at utilizing sugar when you do. HENCE we say to eat low carb all times but post workout when you eat low fat high carb. Follow?

now considering I can endorse any diet in the world but I support a 40% fat by calories diet I'm biased, also since the zone was my original research I'm biased, but probally more so that more than 90% of the worlds records in weightlifting and performance athletics were won on diets with higher than 30% fat I'd say it says something.

Some quotes from Vince Gironda
“The ingredient that causes the anabolic effect in eggs is the fat
(Cholesterol). The yolk as you probably know, is 50 % fat!”

“Remember
that the brain is around 80 percent, or so, cholesterol. Don’t quote
me on that figure, but suffice it to say that the largest part of the
brain’s makeup is cholesterol. You cannot regenerate male
hormone without cholesterol. Kinda important to bodybuilders and
weightlifters, eh?”

“(Fats aid
protein assimilation and can step up metabolic rate). Read my
bulletin #5 Secrets of Definition.”

“The reason you crave sweets is because you need proteins and
fats in your diet.
You trim the waistline by taking liver tablets and amino acids
every three hours. No problem.”

“My first bit of information is that protein, carbohydrates and sugars
are incompatible. Protein digests in an acid medium and
carbohydrates in an alkaline medium. The stomach must be one or
the other. Sugar hypes the stored glycogen in the liver, and causes
a blood sugar depletion. The best fuel food is fats and oils (they
sustain blood sugar levels for six hours; carbohydrates only one
hour and a half.)”

“Personally I feel red
meat is very good for gaining size because of the fat content, but if
fish is what you crave then go for it.”


Now, my own take on this.
Fat contains CLA
Copy and past from somewhere
Didnt feel like typing it all up myself so sorry for the caps, dip **** didnt even know how to type
IT’S NAME IS CONJUGATED LINOLEIC ACID OR C.L.A. FOR SHORT. IT IS A POLYUNSATURATED, UNSATURATED
FATTY ACID. STUDIES ARE SHOWING THAT THIS FAT CAN HAVE A POSITIVE IMPACT ON HEALTH. IRONICALLY
CONJUGATED LINOLEIC ACID IS FOUND IN ALL THOSE THINGS WE’VE BEEN TOLD NOT TO EAT.

"So we'd expect to find it in milk, cheese, butter, we expect to find it in some animal fats. Those would be high
sources."

CLA is considered a anti-cancer agent, also aids in fat burning and helps prostaglandin support.
Good stuff and all coming from a saturated fat.

I have another article at home that says there are studies where eating meat with the fat on it lowers cholesterol.

I will have to crack a couple of books at home and type up some benefits of fats.

I will add to this tomorrow.