Best Nutritional Program for Lean Mass Gain
Ok, since this is usually a hot topic let's see what people think.
For lean Mass Gain (where as fat loss is not the primary goal since we are trying to gain lean muscle) which of the following protocols do you think is the most effective. Now this is assuming 2 things, 1) That the workouts are all the same for each eating program (a strength/hypertrophy cycle) and 2) Total calories for the day is constant with each program (Ex, they are all 3500cal....or 4000cal...).
A) Zone at 3-5x fat (or athletes zone as some call it)
B) Modified Zone at 0.5x Carbs, 1.5x Protein and 3-5x fat (this may come out to close to the same as Option C)
C) Paleo low carb/high protein/fats (<100g carbs daily). High Protein (1-1.5g/lb bodyweight)
D) Paleo low carb/high protein/fats (all meals except PWO) w/ PWO high carb meal (100+ g carbs). Keep in mind this would make non-workout days low carb and +fat calories.
E) Paleo low carb/high protein/fats- 3 on/1 off (Carb loading day) w/ smaller PWO carbs (30g)
Again this takes into account all cal levels are the same for each one. Personally I would go with D or E, but would like to hear all comments.
Mike this is what I've been working on:
This is something I can show to clients who are not looking to throw their worlds upside down by limiting food choices. This helps me show them how it works without messing with their minds...
I will say modified Zone but not necessarily Fat content. I would say more meals. I was doing great on 24 blocks in november but then I had to go get myself runover. I've tweeked and learned a few things since then which I think will make it much more functional.
For muscle gain, recovery, I would go with D. Its easy to follow, Paleo foods, 30-35% protein a day by calorie, make sure the protein sources are fish or meat, no protein shakes, unless some sort of meat or egg was chopped in the blender. I could not follow measuring 100+ g of carbs, so post workout would be lean meat and a large sweet potato/yam or carrots, until full. Every meal would be with 1 pound of leaner meat, avocados or nuts, and some sort of vegetable or fruit.
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