Will this diet work for muscle gain

[the-cave-man]

I use to go to Crossfit Vancouver. On their websites nutrition section they have a link to the Fit 4 You 5 I'm curious if following the 5 rules will work to put on muscle, or do I need to tweak it. It sounds like no power bars if I can't eat processed food and no sugar. Also they list some suppliments, but will those bulk me up??

 

[stosstruppe]

Ingesting more calories (approx. 10-15% above maintenance level) than you "use" will bulk you up without OTT fat gain providing you're training properly & resting sufficiently.

There's no reason why you couldn't gain lean mass on a high fat, high protein, *low* carb diet, though complex starchy carbohydrates are a cheap source of calories. People / BBers might put forward the argument of needing simple sugars etc immediate post-workout to ensure optimal muscle growth or whatever. My school of thought is consistent steady release of nutrients in to the blood to ensure / maintain growth. I think the studies I saw indicated contractile protein synthesis peaked 24-36 hours post-workout anyway.

The studies I saw for ingesting glutamine orally showed an exceptionally low cost-benefit ratio. I'd personally supplement with an Omega-3 source such as flax or linseed as most people get sufficient amounts of 6 & 9 from eggs, fish etc. Multi vitamins / specific micro-nutrient supplementation shouldn't be necessary unless you have a medical condition.

 

[clash]

stosstrupe basically covered it...listen to what he said.

The general guidelines listed on that page are fine..but I would personally eat more carbs or else I don't have enough energy to weight lift. Just eat the healthier carbs like oats, brown rice, whole wheat.

 

[raze]

When bulking eat around 500 calories more than what your bodys needs to maintain your weight. Use the harris benedict equation or if you know your body fat i believe there is a more accurate formula. BMR Calculator . Then jump on fitday.com, sign up for free, work our diet with around 500 calories more than what your body requires now and with around 40%protein/30%carbs/30%fats. Once you have come up with something you can post it up here. Its a small pain working out your diet and it takes time to find what works for you but once your on the right track you will be thanking yourself.