The Bulking Recipe Pt. 1
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@Michigga said in The Bulking Recipe Pt. 1:
Many would consider Peat-inspired eating to be pro-fat loss and overall weight loss oriented in nature. That being said many people in the Ray Peat hemisphere need to gain weight. I'm not talking about going full bloatmaxx, just a well-paced bulk. It's physiologically natural to bulk, especially in the winter months.
From a health regenerative aspect as well, you need to maximize nutrient and caloric intake for the sake of healing your ailments quicker.
Part 1 - Liquid Calories.
Liquid calories are key -- 1-2 milkshakes daily alongside your meals. For the milkshake, you can add ice cream to maximize caloric intake as well. Milk, ice cream, maybe a few raw eggs, maple syrup, or honey. If you have gastric troubles make sure you sip it slow, consider adding L-Glutamine to the shake as well. Along with milkshakes, utilize pulp-free OJ with each meal to stimulate your hunger. It's fairly common for Peatarians to avoid drinking water alone, frankly, it's unnecessary when you are drinking liters of milk and fruit juice daily. You will be immensely hydrated compared to the obese artificially flavored water chuds on social media telling you to "stay hydrated!!!". This summarizes part one.
God bless you,
MichiggaFat is not bad per se. The problem is how people gain weight. Often by overeating endlessly and eating terribly large amounts of PUFA.
I think that a skinny person who eats a lot of PUFA will enjoy worse health than an overweight person who eats only saturated and monounsaturated fats.
I plan to gain weight from 9% body fat to 20% body fat. I find it healthier. It's true that I will look "worse", but this has no health implications.
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@Michigga Is the ice cream fat negligible?
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@Terminator Are you referring to the PUFA content or the overall fat? If you are referring to overall fat then no, it's ice CREAM. Increased saturated fat intake is good for the bulk. PUFA wise you'll be okay as well just make sure your ice cream brand is high quality.
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@Fructose said in The Bulking Recipe Pt. 1:
@Michigga said in The Bulking Recipe Pt. 1:
Many would consider Peat-inspired eating to be pro-fat loss and overall weight loss oriented in nature. That being said many people in the Ray Peat hemisphere need to gain weight. I'm not talking about going full bloatmaxx, just a well-paced bulk. It's physiologically natural to bulk, especially in the winter months.
From a health regenerative aspect as well, you need to maximize nutrient and caloric intake for the sake of healing your ailments quicker.
Part 1 - Liquid Calories.
Liquid calories are key -- 1-2 milkshakes daily alongside your meals. For the milkshake, you can add ice cream to maximize caloric intake as well. Milk, ice cream, maybe a few raw eggs, maple syrup, or honey. If you have gastric troubles make sure you sip it slow, consider adding L-Glutamine to the shake as well. Along with milkshakes, utilize pulp-free OJ with each meal to stimulate your hunger. It's fairly common for Peatarians to avoid drinking water alone, frankly, it's unnecessary when you are drinking liters of milk and fruit juice daily. You will be immensely hydrated compared to the obese artificially flavored water chuds on social media telling you to "stay hydrated!!!". This summarizes part one.
God bless you,
MichiggaFat is not bad per se. The problem is how people gain weight. Often by overeating endlessly and eating terribly large amounts of PUFA.
I think that a skinny person who eats a lot of PUFA will enjoy worse health than an overweight person who eats only saturated and monounsaturated fats.
I plan to gain weight from 9% body fat to 20% body fat. I find it healthier. It's true that I will look "worse", but this has no health implications.
Exactly. I was going to expand upon the precautions needed to avoid PUFA intake during a bulking phase in part 2. Tracking calories daily can make it easier to detect how many grams of PUFA you are consuming, especially if you're eating more eggs its good to make sure you're under 4g a day. Proper weight is an extremely large factor in how easily you fatigue especially if you are a lifter or have a physically exerting job.
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@Michigga Yeah the former. I think homemade coconut oil ice cream is probably the best possible route then.
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Milkshakes have a spot in any kind of diet. Stop by the ice cream chat sometime if you wanna talk milkshake theory.
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@Michigga said in The Bulking Recipe Pt. 1:
if you are a lifter or have a physically exerting job.
I actively lift weights. I noticed that as sugar in my diet increased, my bodyfat decreased, and when I experimentally ate only pizza and potatoes for 5 days, I gained 4 kg.
When I do my bulking period, I will eat more starches.
I can eat 5,000 kcal without gaining weight, obtaining 600 g of calories from sugar.
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@Fructose Starches especially help, at the moment I prefer lots of white rice and sourdough bread. I would do potatoes as well but they take a while for me to prepare. Almost every solid meal should have white rice IMO.
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@Michigga definitely agree with the liquid calories. Drinking whole milk at meals gets me an extra 3-500 calories.
Also lots of butter, olive and coconut oil
