best diet for clean gains?

please maaaan

bump bump bumpity bump

Bumpo

>Sticky

>>41640532
sticky say carbs good
keto say carbs bad
who right?

>>41638660
Disregard keto fags, look into your biology and you'll understand that carbohydrates are the most readily available source of energy for the human body. Carbs both pre and post workout are essential to performance and recovery, your body uses carbs to replenish the glycogen you deplete during a workout.

>>41638660
>are all carbs bad?
no
>or do you need carbs?
no
>ive quit sugars but what now.
good
>Shit is too confusing, is there any legit guide or book or whatever?
you seem retarded

low GI carbs are better than high GI. oats for example are good. they release energy more slowly than sugar. you don't need carbs to survive but many find they feel low energy without carbs. go with 40/40/20 diet if you don't want to believe memes and just want a good balance.

>>41638660

You're already overcomplicating it.

Just eat 100-200 calories above maintenance, eat 1g protein per pound of body weight, 40% of calories being carbs, and the rest being fats (both saturated and unsaturated).

That's all. You can eat whatever as long as it fits in those guidelines.

https://www.youtube.com/watch?v=_wh-rMf5CCM
https://www.youtube.com/watch?v=SoKlyYzK5n0

if you want clean gains while maximizing amount of muscle gained, 500 calorie surplus or so should do that for you, make sure protein is sufficient, then get lots of carbs and fats, just try not to eat like shit if you want to feel good and energetic

make sure you are lean enough before starting a bulk if you want the best possible nutrient partitioning and muscle gain to fat gain ratio (10-12% bf for males is a good starting point)

>>41640666
(1/2)
The legit guide is a real education. I shouldn't be wasting my time, but I'll do it. If you want a concise version, it's not gonna be specific so some questions will be unanswered. Carbs are not inherently bad. Most bodybuilders have many different uses for carbs, ranging for preworkout energy to insulin spiking. Carbohydrates are essentially organic compounds made from hydrogen, oxygen, and carbon. This is pretty much all forms of sugar as well as other things that can be converted to precursors and other steps in the process of converting sugar to ATP.

Sugars can either be short chained or long chained. Short chained sugars are pure sugar and digest quickly and go directly into the blood stream. Long chained sugars, like pasta and starchy foods, need to be broken down before they can be used since they're too large on their own, which requires some energy. That means they'll fuel you for longer and also take some small amount of energy to actually use.

Sugars themselves cannot actually be used by your cells in the body. It can't get past the cell wall since the membrane is made of lipids and lipids and carbohydrates don't like each other. It needs a special protein to bring it into the cell which is triggered by a hormone called insulin. Insulin has one job: get sugar out of the blood stream. It will either put it into cells through those receptors or put them into your fat cells to be stored as triglyceride (pretty much just fat). Insulin is released any time there's a lot of sugar in your blood, so that's why people don't like carbs.

(2/2)
In fact, your cells always try to adapt if anything is out of the ordinary. If you have prolonged high blood sugar, this causes downregulation of those insulin receptor proteins because it's constantly getting flooded by it. Imagine if you were drowning; you wouldn't want to drink MORE water if you're already being flooded. So eventually, less sugar is going to go into the cells because there's already not enough insulin receptor proteins on cells, so more is going into the fat cells. This is known as Diabetes II. So instead of fixing their diet, they take even MORE insulin to try to just overflood the blood and get as much insulin receptors active at once. They could fix their diet and cure their Diabetes that way, but that's too much work for fat fucks.

So that leads us to an alternative diet for Diabetics known as a ketogenic diet. A ketogenic diet is a diet that seeks to eliminate as many carbs as possible for health and/or weight loss. The name comes from Keto (from Ketone bodies) and genesis (to create). Ketone bodies are little things your body has that turns fat into sugar. It's inefficient and releases acid, so if you're in a state of ketosis for TOO long, you could get ketoacidosis (acidic blood caused by high ketone activity), however this is uncommon. Ketosis itself is actually rarely achieved on a ketogenic diet because most cells in your body don't actually NEED sugar. Most cells can actually just use the fat directly and since fat is made of lipid, it can just go right in without a receptor. The only cells that really need it are your kidney cells, and your neurons since they're so sensitive to acidity and can't let any changes in pH affect them. So generally, the slight amount of residual carbs from ketogenic foods are enough for the body not to really need to enter ketosis.

>>41641069
>>41641113
(3/2 it was longer than I thought)

However, it will still just use fat as energy for the rest of your body and is generally really helpful in diabetics and obese people. However, for people who are more average, you begin to also lose muscle due to your body not wanting to lose too much fat. That's why it's so difficult for natural lifters to get lean: they lose muscle because the body doesn't want to lose all of its fat for a number of reasons. If you're average or slightly overweight, focus on Calories In Calories Out. If you're obese or diabetic, ketogenic is the way to go.