Bulk Up and Stay Lean

[Kid Dynamite]

Anyone ever bulk up and find success, only to realize that you gained alot of unwanted fat in the process? Yeah, just about everyone. Here's a good way to avoid it. Cycle your diet. On higher carb days, eat what you like and what you need. When you drop carbs, eat high GI post workout and have a source of lower gi carbs before training, but the rest of the day only eat vegetables as a carb source.
Rationale?
You're still getting enough calories to grow, but you're not eating enough to get fat. You can still pretty much eat what you want, but the low carb days provide a sort of safety net for you. On low carb days, you'll have enough glycogen to train hard, and you can take in carbs before and after you workout. It's a variation of the zig-zag approach.
I've heard a few big names who use this method, I think Skip LaCour is one of them.
Anyway, here's an example of the week, using a 200 pound man:

Days 1 & 2: 200g Pro, 600g carbs, 80g fat, around 4000 calories
Days 3 & 4: 250g pro, 100g carbs, 100g fat, around 2300 calories

You can switch it up and go 2 days high carb, 1 day low, 2 high and 2 low. It just depends on the person. This is a good alternative for people who fatten up when they're trying to gain size, and it makes a good base for a refining diet, in that you can still gain muscle, but you won't gain the fat.

-KD

 

[Creatureofnight]

Its kind of the same rationale when dieting w/ refeeds. Meaning on the lower carb/lower cal days you might no be feeding your body the excess it needs to grow but your minumizing fat gain. Same w/ refeeding and feeding excess so in the long run your body burns fat efficiently and doesnt plateau.

 

[Kid Dynamite]

Yeah, results are similar. This plan is for people who don't want refeeds, would just rather eat less strict for a few days then be careful briefly. Calories for the week are a bit high, but you get benefits of a high and low cal diet in one week.