Singapore Personal Training – Carb Eating For Muscle Gain

As a Singapore Personal Trainer, I see people go on “bulking” and “cutting” diets all the time. A few months eating recklessly followed by a few months eating a super low calorie diet. You know what this is? This is a Yo-Yo diet that “healthy lifestyle” people condemn. The best analogy I have heard or read about before is that muscle gain is like building a house. You need workers, bricks, and money to pay the workers. (all credit to whoever came up with this, its very smart)

• Bricks are protein
• Workers are your muscle building processes
• Money for the workers are your energy nutrients like fat and carbs

Too much protein, it gets left around and wasted (stored as fat) No money for workers and they are not motivated and don’t perform much work the problem with bulking diets is they have too much “money” and too many “bricks”.

Even the most motivated workers can only build at a certain maximum speed. So there is no point “overpaying” them or giving them too many bricks. If you do, you will just be tubby! For bricks you need at least 4g/kg of body weight.

Yeah yeah, there are the so called people with “Dr.” before their names that say you don’t need that much. But they are not the ones giving the money back guarantees on their services. I have seen pretty impressive things just by upping protein intake.

Clients gain muscle even when on restricted calorie diets, they burn more fat, they feel better. Yes there are certain metabolic types that don’t need as much protein but you are likely to do alot better with more protein.

For actual workers, you need to have good hormonal levels this is done with hard exercise and solid nutrition as well as good lifestyle habits (no smokin, drinkin and sleeping 3 hour nights). For payment of workers, here is where people make the biggest mistake. They eat too much during bulking periods.

Here is what I recommend to maximize muscle gain and avoid gaining too much fat in the process. I don’t have a fixed number for anybody because we are all different and DON’T DO THIS IS YOU ARE FAT ALREADY! Note: these recommendations are for a fairly large guy of about 80kg weight and fairly lean. Reduce the amounts accordingly for yourself.

• Step 1: Add carbs post-workout. Start with 50g. Check you fat levels for 2 weeks and see if they increase. If so, stop here.
• Step 2: If not, add 25g to breakfast. Check you fat levels for 2 weeks and see if they increase. If so, stop here.
• Step 3: Add 25g more to the post-workout shake. Check you fat levels for 2 weeks and see if they increase. If so, stop here.
• Step 4: Add 25g more to your breakfast. Check you fat levels for 2 weeks and see if they increase. If so, stop here.
• Step 5: Add 25g more to the post-workout meal. Check you fat levels for 2 weeks and see if they increase. If so, stop here.
• Step 6: Add 25g to the meal 60-90 minutes after your post workout shake. Check you fat levels for 2 weeks and see if they increase. If so, stop here.
• From here on, add 25g to meals early in the day (before evening) till you reach the 50g max.

Do not go over 100g for post workout carbs and not more than 50g per meal for other meals. Personally, I’m a fairly carb intolerant guy so for most of the year, I have carbs only post workout. If I do try to gain muscle, I go only till about step 2 or 3… or else I get tubby real quick!

Our personal training programs guide you step by step through your mass gaining phase so that you get lots of muscle and minimal fat gains.

Tagged as: build muscle, carbohydrates, gain mass, gain muscle, personal training singapore, post workout carbs