special: train to gain - Zoe Bingley

SPECIAL: TRAIN TO GAIN
Gaining weight is a common,
but less publicised, goal for
many gym goers. If you’re in
that boat, then you’re not
alone. Here is your eating
guide to help you gain the
bulk you desire.
supersize
What is muscle growth?
me
You’ve heard it called different names –
‘bodybuilding’, ‘muscle hypertrophy’, ‘bulking
up’ and many more. But building muscle can all
come down to a process call ‘the anabolic burst
cycle’.
Anabolic burst cycling is a nutritional
theory (or eating program) designed for people,
especially bodybuilders, who are seeking to
maximise muscle growth. The underlying theory
of this process involves cycles of overfeeding
followed by periods of underfeeding.
48 | fitness first
What is the anabolic burst cycle?
The anabolic burst cycling program involves two
phases:
Phase 1 Bulking / overfeeding
Duration: 14 days
Purpose: The phase stimulates muscle growth.
However, the side effect is it will also increase fat
storage and adipose tissue.
Strategy: Increase daily calorie intake to a level
that approximates maintenance calorie diet plus
1,600 calories. To calculate this calorie intake,
multiply your body weight in kg by 32 and add
1,600 calories (e.g., 3,600 calories per day for a
62.5kg person). Avoid aerobic exercise during
this phase, although isotonic exercise will
maximise muscle growth. The diet during this
phase should ideally contain 30 per cent protein,
40 per cent carbohydrates and 30 per cent fat.
Phase 2 Low calorie / dieting
Duration: 14 days
Purpose: The aim of this phase is to remove the
additional fat (adipose tissue) gained during the
FF048_049_SuperSizeMe_A.indd 48
bulking phase of the diet and reprime the body’s
production of enzymes and hormones. Some loss
of lean muscle mass is also inevitable during this
phase.
Strategy: Reduce calorie intake to 1,000 calories
per day. Aerobic exercise in addition to isotonic
exercise should be undertaken in the morning,
prior to breakfast for best results.
What not to do
A lot of people think that when they are
striving for muscle hypertrophy they can eat
whatever they want in order to increase their
overall calories consumption. But your body will
still store fat so it is important that your overall
calorie consumption comes from good healthy
food sources rather than processed or junk
foods.
Make sure that the fats you are consuming
contain beneficial fats such as flaxseeds or oil,
avocado, fish, extra virgin olive oil, nuts and
seeds. Protein can be a combination of animal
and vegetarian protein such as legumes, dairy,
nuts and seeds and tofu. Eat a combination of
complex and low GI carbohydrates. All of the
above foods are less processed and have a higher
amount of vitamin and minerals than their more
processed counterparts.
20/4/09 1:34:49 PM
March /apr
il 2009
THE
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March/april ls
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exposed:
yoUr
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beST ke
pT
workoU
SecreTS T
With a healthy, low fat and overall balanced diet that
includes protein with all meals and snacks, and an
exercise program specifically designed for weight gain,
the physique you want can be yours.
sExErc
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How To IsE:
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To your
Zoe Bingley-Pullin
Zoe is the founder of Nutritional Edge, a thriving nutritional consultancy
business in Sydney, which helps companies and individuals embrace the
benefits of food through education and understanding. She is an internationally
trained chef (Le Cordon Bleu School, London) and an experienced speaker.
Zoe can be contacted on 0417 048 789 or via www.nutritionaledge.com.au
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During phase one the body’s insulin level will
massively increase, in some cases by 100 per
cent because of the huge increase in calories.
Insulin levels will decline in phase two. As these
two phases are quite extreme it is important to
note that pregnant women, teenagers or people
with insulin issues, such as diabetes, should not
follow this cycling program.
Let’s also be realistic: this is a hard-core diet
that puts pressure on the body, so if you are trying
to increase muscle mass but not to the extreme,
follow a healthy, low fat and overall balanced diet
that includes protein with all meals and snacks.
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Who should not follow this
cycle?
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Sleep is also an essential component to
achieving muscle growth because during sleep
human growth hormone is released and, in
addition, inadequate sleep causes the body’s
testosterone levels to decline; both of which
assist in muscle growth.
It is also vital to eat a slow-releasing protein
such as casein before sleep. Casein may
facilitate the absorption of dietary amino acids
and increases the transit time of dietary proteins
through the gastrointestinal tract because
casein forms a gel-like consistency within the
gastrointestinal tract that tends to slow down
its transit time. Casein can be found in cottage
cheese, milk and even breast milk (but don’t
get any Little Britain-style ideas!). Try having
a couple of carrot sticks with cottage cheese
before sleep-time, or a glass of hot milk with half
a teaspoon of honey.
jennifer & kris
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