In the first segment of my winter mass gain program I discussed how to put together a lean mass, off-season diet for a bodybuilder who is metabolically blessed with a fast metabolism.
In this second segment I am going to map out a mass gain diet for a bodybuilder who is metabolically cursed with a slow metabolism.
This segment of the mass gain series will not be as in depth as the previous segment since we have already covered the three macronutrients (proteins, carbohydrates, and fats) in depth in the first segment. We will be mostly focusing on the alterations to the original program to show how this diet plan can be adjusted for different body types.
If you read the first article entitled "Winter Season Mass Gain Diet - Part 1" you will get a good idea if you are carbohydrate efficient or carbohydrate sensitive, just by looking at the diet outlined in the first segment.
If you are carbohydrate efficient you will be referred to as "bodybuilder A" throughout this series, and if you are carbohydrate sensitive, then you will be referred to as "bodybuilder B" to simplify things.
This is a very important component in putting together your off-season diet since your metabolism will dictate which of the diets you will follow.
With this article I am going to briefly address the three macronutrients, similar to how I did in the last article, and show how they should be adjusted up or down depending on your body type.
This article will be geared more towards bodybuilder B, but bodybuilder A could also benefit from some of the adjustments given in this article.
The protein intake for bodybuilder B will be slightly different than what is recommended for bodybuilder A.
Since a bodybuilder with a slower metabolism will be consuming a lower amount of carbohydrates in their diet, their protein intake should be increased slightly to compensate for the reduction in carbohydrates.
This will allow you to increase your protein intake up to 2g per pound of bodyweight on your lower carbohydrate days.
The other factor that will be slightly different is the protein sources that I feel are best for the bodybuilder that is being discussed.
All of these protein sources are very low in fat, which makes these ideal sources for a bodybuilder who is looking to gain lean muscle mass without additional body fat.
One of the biggest macronutrient alterations that bodybuilder B must make is with their carbohydrate intake. I firmly believe that in order to make the greatest gains you must first understand how your body responds to carbohydrates. This is essential in order to maximize your physique potential.
When looking at the diet for bodybuilder A, you will first notice the very high carbohydrate intake, which is recommended for an off-season program. The diet for bodybuilder B will be much lower in overall carbohydrates, and compensate for the decrease in carbohydrates by increasing protein and fat intake.
For bodybuilder B what I suggest is that you make a low-carb day, a moderate-carb day, and a high-carb day, similar to bodybuilder A in part one. The difference for bodybuilder B is their carbohydrate intake on each day. For the low-carb days I suggest that you reduce your carbohydrates to .5g to 1g per pound of bodyweight.
On your moderate-carb day I suggest that you take in around 1g to 1.5g per pound of bodyweight. Lastly, the high-carb day for bodybuilder B will consist of around 2g of carbohydrates per pound of bodyweight. The hard part for bodybuilder B is trying to find out what kind of weekly rotation that you choose to use to maximize your lean mass gain while keeping your body fat under control.
If you are trying to get lean I suggest that you include more low-carb days throughout the week, and if you are trying to gain mass without much regard to body fat you can include more days with a higher amount of carbohydrates. So if you were trying to reduce body fat while gaining lean muscle mass a sample weekly rotation would look something like this:
|1||Quads, Hamstrings, Calves||400g||300g|
|5||Shoulders, Traps, Biceps||300g||300g|
This diet includes three low days and three moderate days every seven days. If you want to gain some more muscle mass without regard to body fat you can add a few more high carbohydrate days to this program, add a few more moderate carb days, or increase the carbohydrates on each day by a certain amount depending on how your body is responding to the diet.
The program outlined above is very individualistic depending on your physique and your goals. You must experiment with different amounts of carbohydrates and carefully keep track of what is working and what is not working to really get a feel for your body type. However, this should give you a general plan that will get you started.
The last macronutrient that we will discuss is fats and their importance for bodybuilder B.
Fat is important in an off-season diet for many reasons, but choosing the right type of fat is probably even more important than the amount of fat in your diet. If you have a slow metabolism, I suggest that you stick with all very healthy fats such as olive oil, flax oil, natural peanut butter, EFA oil, fish, walnuts, etc.
Your fat intake should primarily be made up of these types of fats and you should try to avoid saturated fats as best as possible. Of course you cannot totally eliminate all saturated fats since there will always be some trace amounts in the foods that you eat, but as far as adding additional fats to your diet try to stick to only adding healthy sources.
The final step is to determine how much additional fat you should be adding in your diet. I personally feel that if you reduce your carbohydrates, you should increase your healthy fat intake to make up for the reduction in calories. You could start by adding a serving of healthy fats to your no carb meals on your low-carb days.
This is a very easy way of increasing your calories; you can simply add some olive oil to your salad, add natural peanut butter to your protein shakes, and snack on some mixed nuts at night. This is where you must experiment with your own body and find out what approach works best for you.
Do you respond well to a moderate fat intake, or do you gain too much body fat? These are questions that you must ask yourself, then you must experiment with a few different approaches to find out what works best for your body.
When comparing the nutritional approach for bodybuilder A to bodybuilder B we can see some similarities and some differences between the two approaches that make each unique for each person's metabolism.
When comparing the protein intake in each diet outline you can see that they are both similar, except bodybuilder B's is slightly higher and comes only from high quality sources.
The carbohydrate recommendations for each diet are very different and this is where trial and error becomes useful when determining which diet program to use.
This also applies to the fat intake as well, which you should also experiment with to find an intake that works well with your body type.
I suggest that you first determine which body type you are then put together a diet using the general guidelines for either bodybuilder A or bodybuilder B.
Track your progress while using the diet and make adjustments and alterations depending on your current physique goals. If you have any questions or comments regarding the dietary advice please feel free to e-mail me at firstname.lastname@example.org.