This is a 2-week example diet plan based on calorie rotation and You can follow this nutritional plan in your whole off-season period.You can Try this program for a few months instead of the classic bulking program and you will gain muscle without too much fat.
Day 1 – Day 5 (medium carbs)
For the first 5 days, you are going to eat 2 grams of carbohydrates and 1 gram of protein per lb of bodyweight. So if you are 180 lbs, you are going to eat 360 grams of carbs and 180 grams of protein.
You don’t need to count the fats at this point, just make sure that you are eating quality protein and complex carbs – beef, chicken, eggs, fish in combination with complex carbs and some diet fibers. Try to eat these foods boiled or baked.
Count the exact quantities of macros and your body will have just enough materials to repair itself after the intense workouts.
Day 6 – day 10 (high carbs)
Increase your carbohydrate intake to 3-3.5 grams per lb of bodyweight and leave the protein to 1 gram/lb of bodyweight. For the athlete that weights 180 lbs that’s 540 grams of carbs and 180 grams of protein. That’s about 2160 calories coming from carbs and 720 coming from protein. That’s a total of 2880 calories without counting the fats.
The higher amount of carbs during these 5 days will ensure that your muscles and liver are loaded with glycogen. This means more energy, strength and potential for muscle growth.
Day 11 – day 12 (low carbs)
This is the step where you make a drastic change. You will decrease the carb intake to 0.5 g/lb (or less) and increase the protein to 2 grams per lb. In numbers this is about 90 grams (or less) of complex carbs (try eating mainly vegetables these days) and about 360 grams of protein for a 180 lb athlete. You will continue to gain muscle, since your glycogen levels are already loaded.
Even though the glycogen reserves will go down during these 2 days, that’s not really a problem as you still have the needed calories to support muscle growth ( increased protein). Instead you will improve insulin sensitivity , which will improve carbs and amino acids storage.
During these two days you can be a bit more liberal with the fat intake, you can eat a bit more fatty pieces of meat, more yolks etc. to compensate for the carbohydrate decrease. The increased intake of fats will also help you balance your hormone levels.
Day 13 – day 14
You have now set your body to store carbs and protein more than it normally does. Your body will super-compensate, as a result of which the levels anabolic hormones like HGH and insulin will rise rapidly.
You can increase both carbs and protein to 3g/lb, 2g/lb respectively, which means you can do some serious eating. Eat good quality meats, fish, whole eggs, whey protein powder, complex carbs as well as green vegetables to help you with protein digestion.
The mechanism is actually very simple: when you carb intake, the glycogen in the body is depleted, and mechanisms that increase glycogen storage take place. When you start eating carbs again, those same mechanisms are still active for a little while, which means increased glycogen loading – or supercompensation.