How Diet and Testosterone come together to help you build a Great Physique
Somebody is always out to sell you something, such as a program that gives you a six-pack without dieting or any emphasis on your Hormonal levels. Or you’ll hear all about fancy combinations of foods and intake timing, and diets for blood types, ethnic types, specific athletic performances and glucose disposal insulin resistance modification - “MesoAtkinPaleo,” or whatever buzzword they’re throwing around these days. But the reality is that the human body is what it has been for thousand of generations, and it responds to the three macronutrients (fats, carbohydrates, protein) the same way as it always has, and it always will (At least as long as you’ll be alive).
Dietary fat is probably the least understood macronutrient in its role of a bodybuilder's diet. Having a properly balanced diet with dietary fat is essential for a number of reasons.
Fats are needed for energy, and ironically, the utilizing of energy from fats during exercise. Removing fat completely from your diet would be disastrous to a bodybuilder, but of course, fats are higher in calories than protein and carbs (9 grams as opposed to 4 grams), so you need to keep them in check. So what about “good fat” versus bad fat and complex carbs and simple carbs?...
The “good” fats are those that are unsaturated, or more simply, come mostly from non-animal sources. However, some studies show that a certain amount of animal fat can be beneficial, especially for thyroid function. And cholesterol is needed to make hormones, including testosterone. And hydrogenated, or “trans fats,” which are made from vegetable sources, are essentially altered and unnatural and can cause hardening of the arteries and therefore should be avoided.
Good fats are still essentially important to our health, even cell membranes in the body are made up of fat, so fat is essential to keep properly functioning cell membranes. Without that, there would be no way to regulate which substances could or could not enter cells. Fat is an insulator in the body, helping to regulate body temperature and to protect vital organs. Your brain, specifically, is largely dependent on sufficient fat intake in order to function properly. Many vitamins and minerals are "fat soluble," meaning they require fat in order to be digested and used properly by the body. Lastly, fat is also responsible for helping to regulate hormone levels in the body as well as regulating blood sugar and insulin. Even cholesterol is needed to make hormones, including Testosterone. Fadogia Agrestis, which is one of the Testosterone Boosting ingredients in PhytoSERMs-347, showed an increase in concentration of testicular Cholesterol on the test subjects. In your testicles, your body uses Cholesterol as the base structure it can modify and change to make into Testosterone; this Testosterone can then be released into the blood system.
Fats are a great thing when looking to bulk up and add muscle, because they are the most caloric-dense macronutrient. There is more than twice the amount of calories in one gram of fat than there is in either protein or carbs. This is especially beneficial for the hard gainer who finds it difficult to get in enough calories. Adding extra fat to the diet can add up very quickly when trying to get a higher calorie total each day. However, when looking to drop body fat, it is obviously important to limit fat intake due to the higher caloric content and to get the desired energy deficit to burn fat.
The kinds of fats to ingest are also important to pay attention to. There are good fats and bad fats. You should avoid the bad fats such as the aforementioned trans fats as much as possible. The fats you should concentrate on including in your diet plan should be a combination of Omega-3 fatty acids (DHA and EPA), monounsaturated, and polyunsaturated fats. Examples of these types of healthy fats are fish, such as salmon and tuna; oils from flaxseed, olive, canola, soybeans and fish oils; nuts from almonds, walnuts, and cashews and peanut butter.
Carbohydrates for Building Muscle!
When it comes to Carbohydrates, these are a bodybuilder's primary energy source. Carbohydrates are converted to glycogen and stored within the muscles to be used as energy. There are high glycemic carbs and low (those which tend to have more fiber). The ones that are high glycemic, or have what is known as a High GI (glycemic Index) are the ones to avoid. Or are they? This too is an area of debate. Although the high GI carbs tend to put on fat, they do have their place in the Bodybuilder's diet. Keep reading to get an explanation of low and high GI foods....
Carbohydrates are also what give bodybuilders a bigger and fuller look, when glycogen stores are at their maximum capacity in the body. Carbohydrates are responsible for giving you the energy needed to fuel through vigorous exercise. Carbs are also muscle sparing. When enough carbs are consumed, the body will not break down protein for energy and use the carbs for energy instead. Carbohydrates cause insulin release, which is extremely beneficial for bodybuilding; next to Testosterone, you could consider insulin the most anabolic hormone in the body!
Bodybuilders who are trying to gain mass, and have trouble doing so, would benefit from the insulin spikes caused by meals high in simple carbohydrates. Testosterone levels are a huge influence in how Carbohydrates are utilized in the body by the muscles and other cells. Using a product like RS Transaderm or PhytoSERMs-347 during the cutting phase could help amplify the fat-burning effects from exercise and diet, and improve the rate at which muscle gains are made.
It becomes clear that consuming enough carbohydrates is crucial for bodybuilding purposes, however, carbohydrate intake needs to be controlled if fat loss is the goal. We already mentioned that consuming carbohydrates causes an increase in insulin, which is great for building muscle. However, insulin also has a role in the storage of free fatty acids as body fat. So what this means is that, if we keep our insulin levels low, then we will end up with our fuel being primarily fat from our food, instead of being stored as fat. This is why lower carbohydrate intake may be preferred when the goal is fat loss. RS Transaderm users who add it to a cutting stack really love the effects it has in a caloric deficient environment; it can help you maintain hard-earned muscle and maybe even build additional muscle mas while on a caloric deficit, a task not easily achieved.
As you may already know, there are many different forms of carbohydrates ranging from pastas, sugars and breads to grains, among others. Oftentimes these carbohydrates are referred to as either simple or complex carbohydrates. There is a time and a place where each of them should be used. For example, simple carbohydrates will cause a bigger insulin spike and are absorbed very rapidly, making them ideal for post-workout consumption, whereas complex carbs are digested slowly over time. Adding complex carbs pre-workout will provide a better continuous supply of energy throughout a workout.
One important thing to pay attention to with carbohydrates is their glycemic index. A carb's GI rating indicates its digestion rate, and effect on insulin. Glucose has a rating of 100 (meaning it is digested almost immediately and causes the biggest spike in insulin). Every other form of carbohydrate is compared to glucose with its rating, so the lower the GI number, the lower its digestion rate and effects on insulin. Since it's ideal to keep insulin levels lower for fat loss, in order for the body to burn fat as energy, it only makes sense that the carbs you consume when dieting down should come primarily from low-to-moderate glycemic index carbohydrates.
Note: Everyone will have different sensitivities to carbs, and different metabolic rates, meaning completely different amounts of carbohydrates may be needed and are very user specific. Read on to learn some specifically designed macronutrient rations to fit your own body type and goals...
For reference, please a look at this list of foods and their GI index. It will help you make the right decision next time you are ordering or preparing lunch.
Low GI Foods (55 or less) - Favored by those looking to lose body fat.
•100% stone-ground whole wheat or pumpernickel bread
•Oatmeal (rolled or steel-cut), oat bran, muesli
•Pasta, converted rice, barley, sweet potatoes, corn, yam, lima beans, peas, legumes and lentils
•Most fruits, non-starchy vegetables and carrots
Medium GI (56-69) – Can be used in any program.
•Whole wheat, rye and pita bread
•Brown, wild or basmati rice, couscous
High GI (70 or more) – Preferred by those looking to gain weight, or as a pre-workout snack.
•White bread or bagel
•Corn flakes, puffed rice, bran flakes, instant oatmeal
•White rice, rice pasta, macaroni and cheese from mix
•Russet potato, pumpkin
•Pretzels, rice cakes, popcorn, saltine crackers
melons and pineapple
As you can see, it’s pretty much sweets that have the high GI – even some fruits which are considered “low” GI. So let’s apply a little logic. Just like grandma’s “Food Pyramid” suggested, sweets should be kept to a minimum. If you don’t already know that, then you need to learn it today.
Now here’s an additional catch. High GI foods, which increase secretion of insulin, can also have their place in building muscle mass.
Insulin is a hormone that regulates the levels of sugar in your blood. When you eat a meal, the carbohydrate in the meal is broken down into glucose and the glucose enters your bloodstream. Your pancreas senses the rising glucose and releases insulin. Insulin allows the glucose to enter your liver, muscle and fat cells.
It’s this effect that has given insulin its bad reputation. Because carbohydrates stimulate your body to release insulin, it has caused some people to argue that a diet high in carbohydrate will cause you to gain fat, but that’s only part of the equation. Insulin doesn’t just regulate blood sugar. It’s actually a factor in your muscles' uptake of protein. So the combination of increased blood sugar and protein intake leads to more size.
This may be bad news for the overweight housewife, but for the bodybuilder harnessing the power of Steroids or high Testosterone levels, it’s a pretty impressive opportunity to get bigger muscles. This is why competitive professional bodybuilders use insulin along with their Steroids and Testosterone in the off-season to gain as much mass as possible, which in a way is pretty stupid because insulin usage can be very dangerous. They might as well eat more simple carbs, which kills two birds with one stone – Eating simple carbohydrates would increase blood glucose, which increases insulin output, which improves the way your muscles use Steroids and Testosterone, which increases lean size. This is just another example of people trying to be creative and scientific when the simple solution works better and more effectively.
Now that you understand macronutrients and what they are, what about burning calories? This too is an area of contention and confusion. Once again, we’ll keep it simple as we discuss the specifics behind burning calories and maintenance in Part 3 of this article series...