DO YOU NEED a basic starting Direction?

[NutritionGame]

ok so let say your trying to gain. when your trying to gain or lose you need to change up carb intake. and keep it very balanced. i use three scoops of powder protein everyday. i have a isolate protein for my fast digesting and casein protein for my slow. reason being is when you wake up in the morning your body needs protein because of the "fast" you just went through (sleeping). so what ill do in the mornings is get like 6 or 7 eggs and put maybe one or two yolks in it. now i like to do things fast when im consuming lots of cals a day. i put the eggs in my shaker bottle with the rest filled with milk and one scoop protein and shake it up and drink it. now at my store our iso protein is 58.99 for 71 servings and its good stuff. after the eggs ill get one or one and a half cups of instant whole grain oatmeal and also put it in my shaker and fill rest up with water and down that. then to finish meeting fat ill eat a handful of almonds. now on the subject of blood sugar stability, you will need to eat a piece of fruit as well with breakfast and eat that first, it will be your fast carb that your body needs for stability. (for more detail see my thread on BLOOD sugar stabilization). so here is the difference between gaining and toning. its the carbs. if your gaining you want a little more protein and fats per meal so you can sky rocket your complex carbs. you can do this without creating an imbalance in blood sugar because the protein and good fats will help slow the process of your complex carbs being broken down into glucose and entering the blood stream. for my complex carbs ill stick to sweet potatoes and brown rice and veggies. and load that shit up. now when losing weight or toning you can cut your carbs down and doing that you can cut your protein and fats per meal because you will not neeed the extra cals and because your carbs are cut you dont need to worry about the speed of glucose entering the blood stream WITH COMPLEX CARBS. always be cautious about too many fast carbs at once for it will signal your body to release insulin and cause your body to store all nutrients and that will be fat you dont need on the body. so when you calculate your goal cals this is what ill do. when bulking ill do 1.3 to 1.5g of protein per pound of body weight. the extra .3 or .5 will allow you to add extra to each meal for added carbs when bulking. and ill do your body weight times .5 for grams of fat. then add your carbs for whats left of your cal goal. ill give an example in a min. now for cutting i will put your protein at 1g per pound as you will not need as much to help with carb intake for stable glucose levels. but thats enough to still feed your muscles.

bulking

so lets say you 170 lbs and are shooting for 4,000 cals
170 x 1.5 = 255g of protein, (every g of protein is 4 cal) 255 x 4 = 1,020 cal
170 x .5 = 85g of fat (every g of fat is 9 cal) 85 x 9 = 765 cal
so add those together and you have 1,785 cal and subtract that from your goal (4,000)
it leaves you with 2,215 cal for carbs. then do the reverse math because (every g of carb is 4 cal)
2,215 divided by 4 and you have 553g of carbs to target.

now that keeps things balanced like that. then you just need to break that up into meals.

protein = 255g
fat = 85g
carb = 553g

at 6 meals that

protein = 42g
fats = 14g
carb = 92g

anyways so yea you can manipulate as you get used to the system. and also it wouldnt be a bad idea to buy one of those (prick your finger glucose measures) and get a good idea on how your meals are changing your blood sugar. try and keep the levels between. 80 and 120 mg per desoliter of blood.

when cutting keep your biggest complex carb veggies. and a very little brown rice. also after the gym you wanna spike your glucose levels because your body just burned off your storage's. the meal following your work out should consist of white potatoes and maybe a very little dextrose from wanka candy.

also back to the casein protein. gaining or losing weight you need to be having a shake right before bed that consists of casein protein and cottage cheese and maybe egg whites to help meet the 40g protein goal. ill do one cup of cottage cheese and on scoop of casein powder and eggs whites with a little water ad ice and walnuts.
the importants of that is, while your sleeping your body will burn all of your cabs and then starts on the protein and once thats gone your body will eat your muscles. so having the slow help prevent that. and that goes for gaining or cutting.

also where supplementing bcaa helps, when your training your body runs through ATP and when that cycle get used up,( happens within first three seconds of intense activity), you will be burning off glucose and oxidation. by product of that is lactic acid the burning you feel during reps. (vaso dialaters help with that). so when your hitting the gym for 45 min or more of intense exercise all your glucose storages run out and your body will burn your muscles amino acid and cause muscle breakdown and that is counterproductive. so supplementing with bcaa will help to provide the body to burn on those instead of your muscles.

anyways i could go on forever. lol i hope this really helps.

[PAiN]

Thanks for the info brother! Keep it coming!