Brad’s Q & A BodyBlog

Q:

Hi, Brad, my name is Nolan Fulton and im 16 years old. I
recently got into the world of bodybuilding and have been
working out seriously for about 2-3 months. I just wanted to
know what kind of diet you would recommend for someone like
me who is trying to put on lean muscle and keep bodyfat to a
minimum. Im about 5 foot 7 and 135-140 pounds, and around
8…5% bodyfat. I know the basic of supplementation and pre
and post workout nutrition and was wondering what kind of
meal plan i should use and what foods to eat and when.
I’ve tried several diet plans from cutting to bulking
with not much success. I think im sort of a hardgainer, yet
most of my gains from my previous mass building plan came
from fat. Sorry to ask so much of you, and any form of
advice would be extremely helpful. Thank you

A:

Hi Nolan, What is your current diet like? Brad

Q:

Well, since right now i’m trying to put on lean muscle
mass with minimal fat gain, im eating around 2500-2700
calories. I have high, low and medium carb days depending on
the type of workout i have that day.. Im getting around 270
grams of carbs on low days, 310 or so on medium, and around
330 on high days. These carbs come from oatmeal, brown rice,
and sweet potato. After i workout i take a weight gainer
such as cytogainer and sometimes optimim serious mass. My
protein is around 210 grams coming from whey protein abd
lean meats such as chicken and turkey breast and top sirloin
steak. My fats are around 20% of my total calories so
anywhere from 55-63 grams. These fats come from mixed nuts,
avocado, flax seed, and salmon. Im trying to maintain around
a 500 calorie surplus and i have done lots of research and
would like to know your assesment of all of this. thanks

A:

Nolan, It looks like you have a great knowledge of
nutrition and where to place certain things.

Two things: I would forgo the weight gainer. It can contain a lot of sugar
and cause spikes in blood sugar, which can shut down fat
burning and possibly get in the way of building as much mass
as you want. Try to get those extra calories from solid
carbs like the ones you already have in your diet. After
your workout try a whey protein product (40-50 grams) with a
simple carb (50-70 grams). Now, you just saw that I wrote
about sugar being bad, well, ONLY after your workout should
you take in simple carbs. The weight gainer could
potentially contain fats which will slow down protein and
carb absorption when you need it most. PLUS, you will save
money in the long run… whey is cheap!

Secondly, if you are to cycle your carbs like that (which is a great idea) I
would differentiate them a little more drastically. For
example: you have the levels set at 270, 310, and 330. Well,
that is like eating a couple of corn flakes extra on those
high days. You want to make an impact on your metabolism and
your mass-gaining goals while still maintaining leanness..
Try levels such as 225, 300, and 375 or even 200, 300, and
400. That will ensure you are really keeping the body
guessing. Don’t worry about if you set your low days
very low, you will just benefit from the high days even
more.

I applaud you in your efforts. Bodybuilding is not an
easy endeavor so keep seeking knowledge, but keep a cool
head and try new things out for a good period of time before
switching again. You need enough time to see if these
techniques will work for your body type.

Brad
Q:

Thank you so much for the information. I do have a few more
questions though if you don’t mind. What are some
typical nutrient ratios for a bulking cycle and a cutting
cycle for a bodybuilder. I know there isn’t one specific
ratio that is the best, but i’ve received mixed
information from various sources. Once again thank you so
much and congratulations rebounding from cancer and making a
truly inspiring comeback to bodybuilding. Your story gives
me motivation to strive to be the best I can be and not take
anything for granted.

A:

No problem Nolan,

I just happen to be writing right now so you caught me at a
great time. First off, thank you for the kind words
regarding my recovery. I am surely not perfect, but I love
to get emails back about how people may read something of
mine whether it’s about my story, nutrition, training,
or supplementation. I love to research and write about it
and to pass it on to others. Anyways! Now that we have all of the "ata boys" out of the way…

Ratios? Wow, that is a big word. I know that more is being
done at the "cutting" cycles regarding fats and
proteins. I seem to see a lot of bodybuilders get into
incredible shape utilizing a more protein and fat diet than
one with carbs. Everyone is so different when it comes to
how the body handles carbs. I am considered a guy with a
fast metabolism (which has slowed a little in my 30’s).
When I was younger I could eat everything in site and still
have abs! Now, I would not recommend that approach, but do
you consider yourself one that metabolizes carbs pretty
well? If not, then a more protein and fat diet may do the
trick. If you do take on that plan, be sure to keep the fats
healthy and the protein high. You can have carbs, but just
eat them at the two meals that bookend your training.

For a 180 to 200 lb. bodybuilder try about 225 to 270 grams
of protein and around 100 to 150 grams of healthy fats
(start at the low ends first). Have about 30 grams or so of
carbs before and after training.

Now, as far as bulking goes… The key is to not get too
"fat" in the offseason. The way I see it is when
bulking, you have to make a few choices as to how you want
to eat. Either you balance out the fat and carbs or if you
want to eat more carbs, eat less fat. Increasing both will
add way too many calories and you will start to gain fat
tissue. For example: while keeping your protein high you can
eat moderate carbs and moderate fats, or high carbs with low
fats. From my experience, I like to add carbs gradually to
gain muscle while keeping my fats pretty low (but a few to
stay healthy). I like how you want to cycle carbs while
bulking. This will help ensure you will still burn some fat.

With that said, I really would not fool around with ratios
too much. Once it becomes a numbers game then you become a
slave to your plan and you tend to listen a little less to
your body.

One last word: Just make sure you are POUNDING those
weights but not overtraining. You can diet, supplement, rest
and research all you want, but your training needs to be
spot on! I have gone through so many training partners over
the years that I now train alone. I go very fast, but still
heavy. Keep your rest periods down to one minute for most
bodyparts, where a watch and time yourself, you will be
surprised at how quick that minute goes buy. If you need a
few more seconds though by all means take it. Switch up your
training and keep the reps moderate. 
Brad

Q:

I am pretty new to supplements. The only thing I have taken is creatine and whey. I was wondering, if I am to follow your suggested guide, do I need to cycle these supplements. If so, what is your recommended schedule. Thank you in advance.

Ryan P. Murphy

A:

Hi Ryan,
 
Like the old saying goes: if it ain’t broke, don’t fix it. Do you see yourself in a plateau? Is your current supplement schedule working for you? If you are gaining strength and muscle at a slow and steady rate I would stay on what you are taking. If not, try a new supplement one at a time as I have outlined in the article.
 
Good luck,
Brad