Bony to Beastly—The Skinny on Bulking With Milk (LOMAD, GOMAD)One summer I decided I was going to bulk up. This was back when I was 1. I was working at an ad agency as a junior designer on the illustration team. I was new there, and also newly determined to gain 2. Drinking a bag of milk (1. Err, okay, so that’s not entirely accurate. I thought I was drinking the entire bag, but I wasn’t. ![]() ![]() ![]() Bulking Diet Plan For Ectomorphs And Powerlifting WorkoutsBulking Diet Plan For Ectomorphs And Powerlifting WomenHello Nick, I have been using this meal plan for over a year now, I started with the 50. One thing though, I've. Arnold’s workout routine indicates that he did one type of workout (A) on Monday, Wednesday and Friday and then another type of workout (B) on Tuesday, Thursday and. A couple months into the summer one of my particularly caffeinated coworkers started complaining to everyone that by the end of the day, each and every day, I would always finish the milk, leaving none for her after- work coffee. She was appalled that I was so consistently inconsiderate. ![]() ![]() I don’t blame her. Drinking 1. 3 litres each day of communal office milk would certainly be an office foul. Shame on Shane. When this was brought to my attention I felt awful. This was a really awkward situation. First, I had to tell her that I knew what she was saying behind my back, then that I understood her concerns. She’d been using my milk for her coffee throughout the day each day. At that point someone pointed out that there were communal milk and cream cartons in the door of the fridge. She wasn’t impressed: “How on earth would I know that? Who brings in milk to work like that?! You even have your own milk pitcher here!”Who brings milk to work like that? Desperate skinny boys who are trying to build muscle, that’s who. Office politics aside though, milk’s still a controversial drink. I’ve learned a lot since then about bulking up on milk. ![]() So what’s the skinny on milk? Introducing “Muscel” Marcel. Marcel was one of our earliest members of the Bony to Beastly Program. For over a year now he’s been one of the friendliest, most positive and most helpful guys in the community. What is the best workout for an ectomorph? Struggle to add size to that frame? Although it's another obstacle, an ectomorph can achieve their dream physique with hard. Hypertrophy Training For The Ectomorph. By far, the most reader questions I get are from ectomorphs who want size: "How do I get big?" "I'm a hardgainer. Meal Plans The Ultimate Clean Bulk Meal Plan Forget the cutting phase and get ripped while you bulk with intermittent feasting. A Bodybuilder's Diet Conversion. Over the course of my T Nation career I went from a fat but strong guy to a lean and muscular one, despite having the worst "fat loss. He’s an Australian kid with an athletic build who assured us that he was an ectomorph. We didn’t believe him—he looked pretty buff. So he dug up some of his before photos. Ectomorph indeed. Marcel had already gained 4. He was telling us that at this point all he was managing to gain was fat. He had been trying GOMAD (gallon of milk per day) and then adding in weight gainer shakes on top of it to pump his calories up even higher. His strength wasn’t moving up anymore, he was feeling terrible, and he was getting fatter. I’d been there too. My “fat Shane” days were back when I was consuming ludicrous amounts of calories – many coming from weight gainer shakes. I mean, add in a ton of processed sugar and fat into your diet to drive yourself into a calorie surplus and you’ve got a recipe for two things: muscle and fat. During my “fat” days though I wasn’t even getting stronger or more muscular! Neither was Marcel. That’s because there’s more to the puzzle than just calories, of course. A calorie surplus will make you gain weight. A calorie deficit will make you lose weight. However, what kind of weight you gain or lose depends both on the quantity and quality of your training and nutrition. Where does milk fit into this? Is milk a good source of nutritious calories? That’s a tough question. There’s a lot of anti- milk media out there. Vegans have always been (understandably) at odds with milk, but ever since Paleo came along, all of a sudden milk is more controversial than Coke. Anyway, to quote one of the biggest names in Paleo, Robb Wolf: “Dairy is great if you place a premium on muscle/weight gain. There are all kinds of people recommending the same approach; I think Elite. FTS is calling it the Mountain Dog Diet. Former NFL lineman John Welbourn has seen remarkable results with his football program combined with Paleo + Dairy.”That’s not surprising to hear at all. Milk has a long history of being used to bulk people up, and over the years it’s built up a pretty impressive resume. On one hand, he became the strongest man in the world through smart training and consuming humungous quantities of milk. On the other hand he also got really really really fat and died in his 6. Milk: Muscle Saint or Monster? Milk is pretty controversial, so the first things we need to consider when looking into a study or article concerning milk are the various biases. The dairy industry is a huge powerhouse (especially in the US) with a lot of money and political power behind it. This means there may be a strong bias in favour of milk. Vegans are against milk because it comes from domesticated animals, which gives the potential for a negative bias. In addition to this, some people have milk allergies and intolerances, magazines have a vested interested in publishing only controversial findings, some people come from cultures where milk is either a staple food or is totally socially unacceptable, some guys spent their entire childhoods consuming loads of milk, etc. When in doubt, go to the library. An overview of the research: We’ve been consuming animal milk for over 1. We eventually more or less settled on cows’ milk because it has a very mild and rather pleasant taste. It’s often fortified with vitamin D as well, which most people are deficient in. This makes it especially nutritious for guys trying to build muscle. The protein in milk has a favourable and balanced breakdown of amino acids (BCAAs), making it great for inducing muscle growth. We can process it to create whey protein powder—by far the most famous muscle- building supplement in the world. To quote Alan Aragon, arguably the most educated and evidence based nutrition researcher out there: “Cow’s milk has among the most biologically available protein fractions in the known food supply. It’s a particularly potent dietary source of nutrients for the growth and maintenance of lean tissue in humans. Isolated whey and milk protein are among the highest- rating proteins across the various protein quality indexes.” (source)Most experts agree that milk is great for bone health and bone density, due to its calcium content. Some vegan experts disagree, and some even disagree that calcium is good for you (which would also mean avoiding spinach, soy and almonds). Robert Heany, one of the more respected researchers of bone health, put together a meta- analysis of all the studies looking into bone health and concluded that milk and calcium were fantastic. In the 1. 90. 0s we became more aware of bone health and started to understand exactly how rich in nutrients milk was. Understandably, it became immensely popular, and bigger industries started to get involved. At this point we started sterilizing and pasteurizing our milk. The sterilization process removes some of the nutrients, but also makes it safer to consume. Luckily, the processing that milk undergoes is usually fairly mild. Most nutritious researchers still consider it a minimally processed whole food. Raw milk isn’t pasteurized, and thus supposedly retains even more nutrients. It isn’t guaranteed to be free of bacteria though, so in some countries (and many US states) the legality of it varies. Moreover, studies are finding that the pasteurization of milk doesn’t seem to actually reduce the nutrient content of it anyway (study). If you have a trusted source, raw milk can be a good option. For most people pasteurized milk is a better bet. We can ferment milk to create cheese, yogurt and kefir. All three can contain impressive amounts of probiotics. Probiotics (good bacteria) are great for our immune system and digestive health—two things we want in peak condition when trying to eat enough to gain weight. The protein found in the milk that we drink is mainly casein, which digests very slowly and steadily. Our bodies break it down into casomorphins, which is the nerdy younger sister of endorphins. The casomorphins in milk have about 1/1. Milk contains lactose, a slowly digested sugar that some people have trouble digesting (making them bloated and nauseous). To digest lactose we use the digestive enzyme lactase, which some people have more of than others. Generally, if you consume more milk, your body will start producing more lactase so that you can better digest it. This means that even people who are lactose intolerant now can often become more tolerant in the future. However, some people remain lactose intolerant despite regular consumption of milk. It’s uncommon, but it happens. Because of this, we have lactose- free milk. People with Northern European blood handle it well, whereas many people of Asian and African descent struggle with it (study). At first researchers thought this was due to genetics, but now they think it’s due to culture (study). Since some cultures don’t raise their kids on milk, these kids grow up never needing to produce lactase. A slow introduction of milk will still rev up their lactase production, allowing them to drink regular milk. Switzerland, Australia and Sweden are in the top 1. These people, and they probably know who they are, shouldn’t be consuming milk. That’s fairly rare though. The “wholesomeness” of milk varies from country to country. Some milk, depending on where you live and what brand of milk you buy, may come from cows who were given hormones and/or antibiotics. The United States is pretty loosey goosey with their regulations, whereas many other countries, like Canada, Australia, Europe, Japan etc., restrict most of that stuff. Consuming antibiotics and hormones is probably not good, but it’s uncertain whether consuming the small (nearly undetectable) quantities found in milk would produce any negative effects. Also, pasteurizing the milk may completely neutralize the bad stuff. Some countries err on the side of caution, others err on the side of freedom. Organic milk is very similar to regular milk, but in the States a key difference is that the cows aren’t given hormones or antibiotics. Most tests can’t detect a difference, but this may be a safer bet for Americans, as most (if not all) of the studies linking milk to bad things, like cancer, are using processed milk from big industries that are giving their cows antibiotics and hormones.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
August 2017
Categories |