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  • 02-27-17, 11:35 am (EST)

    sugar and fat while bullding muscle

    February 27, 2017, 11:35 am

    So, everyone keeps telling to avoid sugar and fat while workiing out, becouse you will gain weight, but does it impact building muscle. My entire life I ate whatever I wanted and never seemed to gain weight, I always stayed ~70gks, so If I will be eating some junk food ALONG with protein, will it impact my muscle gains?

  • 02-27-17, 12:36 pm (EST)

    sugar and fat while bullding muscle

    February 27, 2017, 12:36 pm
    Posted by: SimplyTooMldc

    So, everyone keeps telling to avoid sugar and fat while workiing out, becouse you will gain weight, but does it impact building muscle. My entire life I ate whatever I wanted and never seemed to gain weight, I always stayed ~70gks, so If I will be eating some junk food ALONG with protein, will it impact my muscle gains?

    as long as you get enough protein and work out you will get some muscle gains. Now, the operating phrase here is "enough protein". If you're eating for a bulk (500 cal over your maintenance) enough protein might be anywhere from 1.25-1.50 g/lbs of bw. But while you're cutting, you will need A LOT MORE (closer to 2g/lb of bw). Don't eat junk food as it does not contain enough micronutrients to be worth your time (unless you ened them to get to your caloric goals).

     

    I used to be the same way. I never gained weight and hovered around 68-72 kgs.
    I'm now ~80 kgs with a low bf%, but I've come up in a controlled way and then done micro-cuts just to keep myself in check.

    What usually happens with individuals like us that can't gain weight is that we're way too efficient with our food. When we need to convert it into energy, our bodies are amazing and can handle a lot of food very efficiently. However, the only way I've been able to gain weight is by controlled eating. Snacking a lot and hitting my macro goals EVERY SINGLE DAY. I honestly spend more time thinking about my food nowadays than I do about my training sessions and it's paying off. I suggest you do the same.

     

    you'll get stronger muscles either way as long as you're working out and eating. But if you're already spending time doing all of that and putting in the effort, why not just throw in a couple spreadsheets and count your intakes? It doesn't have to be the most scientific process or a super rigorous practice. Just start doing it and keep it up for a couple of weeks and you'll realize it's not that bad at all.

    Frat bro turned barbell boss.
    Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
  • 02-27-17, 10:44 pm (EST)

    sugar and fat while bullding muscle

    February 27, 2017, 10:44 pm
    Posted by: SimplyTooMldc

    So, everyone keeps telling to avoid sugar and fat while workiing out, becouse you will gain weight, but does it impact building muscle. My entire life I ate whatever I wanted and never seemed to gain weight, I always stayed ~70gks, so If I will be eating some junk food ALONG with protein, will it impact my muscle gains?

    This is too blanket a statement. You need to avoid MAN-MADE sugars and fat not natural sugars and fat. Man-made is in all pocessed and packaged foods.

     

    Natural sugars are in fruits and vegetables. Natural fats are in oily fish, avocadoes, nuts, egg yolks, meat, dairy, and natural oils like olive and coconut.

     

    Fat is a more important macro than carbs and you must eat plenty of healthy saturated, monosaturated, and polysaturated fats to keep your hormones at healthy levels, keep your brain and nervous system function properly, and aid all cellular repair (including muscle). For decades we have been sold bullshit science that fat and cholesterol cause heart disease. Cholesterol is so critical to life that your liver makes 70% of what you need. Since people have been following low-fat, low cholesterol, high carb diets, Type 2 diabetes, heart disease, cancer, dementia, low testosterone, erectile disfunction, and many mental/mood issues have been on the rise.

     

    In summary:

     

    Do not eat any added sugar and avoid all sugar from man-made and processed foods. Get your sugar naturally thru fruits and vegetables.

     

    Eat all your fats from healthy sources - whole eggs, whole fat dairy, meat, cheese, avocadoes, oily fish (tuna, salmon), nuts, and olive and coconut oils. Avoid all processed and packaged foods as the fat contained in them is man-made. Also avoid all vegetable oils - corn, soy, canola, safflower, sunflower. These are not natural oils and are very high in inflammatory Omega 6 fatty acids. The only oils you should use are olive and coconut.

     

     

    John

    32 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.
  • 02-28-17, 8:27 am (EST)

    sugar and fat while bullding muscle

    February 28, 2017, 8:27 am

    Thats alot of information on health issues fat and sugar can make, but none of those replies answered my question, what impact does it have on muscle gains?

  • 02-28-17, 11:52 am (EST)

    sugar and fat while bullding muscle

    February 28, 2017, 11:52 am
    Posted by: SimplyTooMldc

    Thats alot of information on health issues fat and sugar can make, but none of those replies answered my question, what impact does it have on muscle gains?

    Essentially you need calories in order to gain weight. You need amino acids (/protein) to gain muscle. You need both to legitimately build muscle. Otherwise your protein intake is going to fueling your body and not building your muscles.

    you need a calory surplus and a high level of protein. Eating fats is a good way to get your calories in and it also helps keep hormones in check (which is needed for HGH and other hormones, which are needed for muscle growth).

    Essentially, you need fats for muscle growth, but you should be having the healthy fats in avocado and nuts instead of the fat in chips and fries.

     

     

    Balanced eating is of paramount importance to muscle building and bodybuilding. If you want a physique like Scotts, you pretty much have to eat like him. Clean and healthy, balanced and at a surplus. And you also have to train like him, with heavy intensity and mid-large volume. (doesn't help to have your own studio to work out and all, but essentially if you wanna get ripped up you HAVE to be healthy which is always finding a middle ground).

    Frat bro turned barbell boss.
    Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
  • 02-28-17, 11:56 am (EST)

    sugar and fat while bullding muscle

    February 28, 2017, 11:56 am
    Posted by: SimplyTooMldc

    Thats alot of information on health issues fat and sugar can make, but none of those replies answered my question, what impact does it have on muscle gains?

    Essentially you need calories in order to gain weight. You need amino acids (/protein) to gain muscle. You need both to legitimately build muscle. Otherwise your protein intake is going to fueling your body and not building your muscles.

    you need a calory surplus and a high level of protein. Eating fats is a good way to get your calories in and it also helps keep hormones in check (which is needed for HGH and other hormones, which are needed for muscle growth).

    Essentially, you need fats for muscle growth, but you should be having the healthy fats in avocado and nuts instead of the fat in chips and fries.

     

     

    Balanced eating is of paramount importance to muscle building and bodybuilding. If you want a physique like Scotts, you pretty much have to eat like him. Clean and healthy, balanced and at a surplus. And you also have to train like him, with heavy intensity and mid-large volume. (doesn't help to have your own studio to work out and all, but essentially if you wanna get ripped up you HAVE to be healthy which is always finding a middle ground).

    Frat bro turned barbell boss.
    Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
  • 02-28-17, 12:41 pm (EST)

    sugar and fat while bullding muscle

    February 28, 2017, 12:41 pm
    Posted by: SimplyTooMldc

    Thats alot of information on health issues fat and sugar can make, but none of those replies answered my question, what impact does it have on muscle gains?

    Sugar will fill the muscles with glycolysis faster than other sources. Fat will be fuel for long lasting workouts. In essence = Fat and sugar helps with muscle gains.

    William Steinset
    MS Athelete / Super Hermanite
    SHF
  • 02-28-17, 12:54 pm (EST)

    sugar and fat while bullding muscle

    February 28, 2017, 12:54 pm

    Great posts guys!!

    Need 1 on 1 coaching? Send me a direct message to learn more!
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