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Using a Bulking Stack is your best bet if you want to dramatically speed up your muscle building and bulking process. If you’re new to bulking (and you are if you’ve been reading this guide for a long time now), it’s often times recommended to eat about 2–5 grams of carbs/kg of body as your protein intake. A 5-gram carb/kg of body protein mix is called a “fasting” stack (usually with a few additional grams of fat such as butter).
The advantage of a fasted set up is that the muscle fiber and calorie intake will be more consistent over the course of your workouts and more likely to remain within your goals. So for example, when you’re weight training to gain weight, you only eat your protein and fat. But if you do a lot of cutting, your body will get very hungry and break it down for muscle. A fasted set up will help you avoid overeating your protein and fat, but without the problem of breaking down fat for protein.
Now…what if you’re trying to slow yourself down and get lean?
When it comes to lean muscle mass and fat loss, I prefer a “slow” strategy.
One of the things you’re going to need is a high carbohydrate intake, and I find that the easiest and best way to put on lean muscle is with a low-carb diet.
When choosing a low-carb diet, keep in mind that not all low-carb diets require the same amount of glycogen as other diets. Some require that you have a steady diet of carb and protein to keep your glycogen levels up, and others simply require no carbs. In general, though, most low-carb diets won’t work well if you’re already doing too many carbs and won’t work well if you’re trying to get fit and losing muscle.
A ketogenic diet, for example, would require that you eat at least 10% of your daily calories from fat and at least 10% from carbs. It’s still going to require a lot of carbs to put on lean muscle, but it’s better than eating mostly protein, which also helps keep your carbohydrate levels up.
It’s important to know that you can still get an extremely fast increase in lean muscle when following a lower carb diet, but you won’t get the same benefits. That’s because low-carb diets tend to suppress insulin (another reason I don’t have one, by the way), and while there’s some evidence supporting the concept that a lower carb intake slows down your metabolism, there’s not really much scientific evidence
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