is Crossfit ok for building a lot of muscle?

fret_wimp2 · 23-07-2014 10:18AM #1

I have been attending crossfit style gym for the past 2 years.
In that time i have seen massive improvments and gains, so I'm not for one second saying crossfit does not work.
I went from 53kg to 63kg in that time, while significantly reducing my overall body fat ratio to sub 10% meaning my body composition changed for the better.

The problem im facing now is that i have hit a wall in gaining muscle mass. My question is:
Although crossfit is amazing for fitness levels, getting toned & losing fat, would time be better spent lifting very heavy things in a regular gym weight room if my goal is to increase muscle mass ( without putting on excess fat!)

For anyone interested a highlevel breakdown of workouts and diet is below:

Age/gender: Male, late 20's

mobility/strength: this is various stretches, intersperced with gymnastic moves like bar/ring muscle up's, handstand walks, handstand pushups, weighted pullups
Strength: squatting, snatching, clean & jerk
WOD: High cardio ( sometimes heavy also) workout, rarely lasts more than 15 minutes.

Diet:
Ive struggled with this over the years but im happy with it right now, but not adverse to trying new things either. I generally get about 2700-3000cal per day. Daily the diet is like:
Protein: 240g+. Mainly baked/roast chicken. whey first thing in morning, after workout and casein before bed.
Carbs: varies between 150 - 300g per day, heavy days getting more. Sources are mainly oats and fruit. large yoghurt after the gym also ( trying to cut back on recovery shakes)
Fat: between 50-100g (depending on carbs). Almonds(flour and whole), nuts, fish oils, coconut oil and eggs mainly.

Hanley · 23-07-2014 10:20AM

Have you tried eating more and seeing what happens?

Doug Cartel · 23-07-2014 10:29AM

fret_wimp2 wrote: »

would time be better spent lifting very heavy things in a regular gym weight room if my goal is to increase muscle mass

Well, yes if you have a very specific goal then using a program which targets them specifically is going to be better than using one that is broad.

Now this is the real question - are your goals really that specific? Is putting on mass all you care about and do you want to train that at the expense of everything else?

fret_wimp2 · 23-07-2014 10:32AM

Have you tried eating more and seeing what happens?

I did. I started putting on a fair bit of belly fat. I assume it goes on all over but i could notice it on my abdomen.

Initially i tried kenetica oatgain, but that increased fat very quickly.
I then tried simply adding more whole milk. Didnt increase fat as quickly as oat gain, but it still added more fat than i was happy with.

My body is slight by design, same as my whole family so I think i will always have a difficult time increasing muscle mass.

Im not a large framed guy by design I work out that I will need less calories than a guy of 80-90kg, so based on various articles I figured my cal's per day at 2700 - 3000 & macro breakdown would help me reach my goals,and they did in leaning up, losing fat.

If your advising to give the extra calories another go I'm more than happy to try it again for a month, but im not sure what will be different to produce different results this time around.

fret_wimp2 · 23-07-2014 10:36AM

Doug Cartel wrote: »

Well, yes if you have a very specific goal then using a program which targets them specifically is going to be better than using one that is broad.

Now this is the real question - are your goals really that specific? Is putting on mass all you care about and do you want to train that at the expense of everything else?

No, my goals are not that specific. I enjoy crossfit, competing with myself and others, finding my limits and being fit. Being fit, healthy and increasing mobility was always goal #1. thats a moving goal but i am always improving and as i get better i move the posts further away.

(here's where it gets a little metrosexual!)
goal #2 was to fill out a T-Shirt better. Some stores like RiverIsland do an XS which really helps show that I am very lean, but not skin and bones. But what dude wants to have to buy an XS t shirt? and every tshirt, regardless of size can do with the sleves being filled out a bit more.

Hanley · 23-07-2014 10:48AM

fret_wimp2 wrote: »

I did. I started putting on a fair bit of belly fat. I assume it goes on all over but i could notice it on my abdomen.

Initially i tried kenetica oatgain, but that increased fat very quickly.
I then tried simply adding more whole milk. Didnt increase fat as quickly as oat gain, but it still added more fat than i was happy with.

My body is slight by design, same as my whole family so I think i will always have a difficult time increasing muscle mass.

Im not a large framed guy by design I work out that I will need less calories than a guy of 80-90kg, so based on various articles I figured my cal's per day at 2700 - 3000 & macro breakdown would help me reach my goals,and they did in leaning up, losing fat.

If your advising to give the extra calories another go I'm more than happy to try it again for a month, but im not sure what will be different to produce different results this time around.

If you try eating better quality food and not high sugar junk I'd anticipate your results would be quite different.

fret_wimp2 · 23-07-2014 10:53AM

Hanley wrote: »

If you try eating better quality food and not high sugar junk I'd anticipate your results would be quite different.

I concede on the kenetica but wholemilk, thats not high sugar junk?
You know what your talking about though so for the next month il try to hit 3300-3500 cal per day via extra nuts, sweet potato, veg & fruit, and see what happens.

Appreciate the advice, thanks.

Hanley · 23-07-2014 11:07AM

fret_wimp2 wrote: »

I concede on the kenetica but wholemilk, thats not high sugar junk?
You know what your talking about though so for the next month il try to hit 3300-3500 cal per day via extra nuts, sweet potato, veg & fruit, and see what happens.

Appreciate the advice, thanks.

Milk is crazy high in sugar. Most people don't digest it particularly well and end up fat as fook off it.

Unless you're rich froning...

...or taking a boat load of steroids.

dylbert · 23-07-2014 11:21AM

Have you asked your coach about tailoring a program to suit your goals?

generic2012 · 23-07-2014 12:09PM

Eating massively more than your requirements when already put on most of the muscle you ever will doesn't work. You say you have a small frame and put on 10kg of muscle, eating loads only helps when you have the potential to put on large amounts of muscle very fast and there is a risk of lack of calories being the rate limiting step in that process, ie a novice that doesn't realise the benefits of food. I think specificity of training is your issue.

I don't know much about crossfit but I don't think it's designed for increases in muscle mass, and if it is it's badly designed. Just pick a program that's designed to put on muscle.

If you gave your lift numbers for squat and deadlift (bench if you do it?) it could help people figure out where you are in terms of potential muscle gains too....

btkm8unsl0w5r4 · 23-07-2014 12:20PM

Hanley wrote: »

Milk is crazy high in sugar. Most people don't digest it particularly well and end up fat as fook off it.

Unless you're rich froning...

...or taking a boat load of steroids.

Or?????

fret_wimp2 · 23-07-2014 12:34PM

dylbert wrote: »

Have you asked your coach about tailoring a program to suit your goals?

Yep, i was prescribed the "drink lots of milk and eat sweet potato" diet. I started to get fat.

If you gave your lift numbers for squat and deadlift (bench if you do it?) it could help people figure out where you are in terms of potential muscle gains too...

Current body weight is 63 kg.

High Bar Back Squat - PB of 130kg 2 months ago. dialled it back to allow hamstring injury to heal. back up to 110kg x 3 as of yesterday.

Clean & Clean & Jerk: 80kg pb. Generally max out at 72.5kg in a non pb training session.

Snatch: 60kg PB, Generally max out at 52.5 in a non PB training session.

Deadlift: 120kg. Have not deadlifted in quite a while as i had major issues with hamstring and hip flexors. I generally avoid deadlifting as i dont like missing 2-3 days of training after.

Bench: Not done in a crossfit style gym. I have asked but the request was not given any attention.

generic2012 · 23-07-2014 12:46PM

fret_wimp2 wrote: »

Yep, i was prescribed the "drink lots of milk and eat sweet potato" diet. I started to get fat.

Current body weight is 63 kg.

High Bar Back Squat - PB of 130kg 2 months ago. dialled it back to allow hamstring injury to heal. back up to 110kg x 3 as of yesterday.

Clean & Clean & Jerk: 80kg pb. Generally max out at 72.5kg in a non pb training session.

Snatch: 60kg PB, Generally max out at 52.5 in a non PB training session.

Deadlift: 120kg. Have not deadlifted in quite a while as i had major issues with hamstring and hip flexors. I generally avoid deadlifting as i dont like missing 2-3 days of training after.

Bench: Not done in a crossfit style gym. I have asked but the request was not given any attention.

A simple 5x5 program has a lot to offer you so! Twice a week would do but three would be better. Keep it simple - two workouts - A and B. A could be bench, squat and pull ups/rows (pull-ups could be better suited to crossfit?), B could be OHP, deadlift and squat (less sets on squats here). 5x5s, I think, want 1 set of 5 deadlifts, but at your deadlift level 3 sets of 5 would be doable and beneficial. Just alternate workouts - A,B,A,B,A,B ad infinitum - so if you do it 3 times a week you'll do 2 A workouts the first week and 2 B workouts the next. Add weight whenever you can without comprising form too much.

EDIT: Big boy pull ups not cross fit ones!

fret_wimp2 · 23-07-2014 12:49PM

generic2012 wrote: »

A simple 5x5 program has a lot to offer you so! Twice a week would do but three would be better. Keep it simple - two workouts - A and B. A could be bench, squat and pull ups/rows (pull-ups could be better suited to crossfit?), B could be OHP, deadlift and squat (less sets on squats here). 5x5s, I think, want 1 set of 5 deadlifts, but at your deadlift level 3 sets of 5 would be doable and beneficial. Just alternate workouts - A,B,A,B,A,B ad infinitum - so if you do it 3 times a week you'll do 2 A workouts the first week and 2 B workouts the next. Add weight whenever you can without comprising form too much.

EDIT: Big boy pull ups not cross fit ones!

My max effort pullups are currently 6x strict (regulary "big boy" pullups) with added 20kg weight. 15+ strict pullups with no additional weight so i may have to try adding a little more weight.

Il try a 5x5 program also for the next month and see what the results are along with eating more decent foods. Thanks!

generic2012 · 23-07-2014 12:56PM

fret_wimp2 wrote: »

My max effort pullups are currently 6x strict (regulary "big boy" pullups) with added 20kg weight. 15+ strict pullups with no additional weight so i may have to try adding a little more weight.

Il try a 5x5 program also for the next month and see what the results are along with eating more decent foods. Thanks!

You're strong so! Your lifts should fly up! Best of luck

Hanley · 23-07-2014 12:59PM

Alora Mango Prune wrote: »

Or?????

Them CrossFit lawyers tho.

Cuddlesworth · 23-07-2014 01:09PM

Alora Mango Prune wrote: »

Or?????

You seem positive. He is only pushing 85 kilos at the moment and has what I can only describe as machine like technique in everything he does. Genetically that guy is a freak.

Is pushing 2 times yours bodyweight in compound exercises bad? Is there much point in hammering down calories when your body is close to natural limits? Honest question here, not trolling.

Hanley · 23-07-2014 01:17PM

Cuddlesworth wrote: »

You seem positive. He is only pushing 85 kilos at the moment and has what I can only describe as machine like technique in everything he does. Genetically that guy is a freak.

Is pushing 2 times yours bodyweight in compound exercises bad? Is there much point in hammering down calories when your body is close to natural limits? Honest question here, not trolling.

2x bodyweight? The dude cleans damn near 2x bodyweight and snatches a **** ton too.

Add in the insane amount of work he apparently does, and the condition he holds year round and it's no surprise people ask questions.

Could he just be a freak? sure.

Could he be on? sure.

Will drug use become more and more pervasive in CrossFit competition? Yup. Just like every other mass participation sport with prize money and fame on the line!

dylbert · 23-07-2014 01:24PM

Hanley wrote: »

Just like every other mass participation sport with prize money and fame on the line!

Not to mention how little testing is done in crossfit

generic2012 · 23-07-2014 01:30PM

Cuddlesworth wrote: »

Is there much point in hammering down calories when your body is close to natural limits? Honest question here, not trolling.

http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html - a good read.

Muscle growth isn't linear so the more you have the less you can gain in a given time. When you start off lifting you can pack loads on so you should take advantage of this and give yourself lots of calories to gain as much as you can as quick as you can. If you've been lifting so long that you that you can only put on half a kg of muscle in a year eating 500 calories above your maintenance every day is pointless, but if your a beginner it mightn't be enough!

I remember reading a study that found advanced lifters could get away with less protein (per kg of BW) than beginners. It was argued that this was because the body gets better at processing protein as you eat more of it but it could well be simply because less muscle being built means less need for protein.

generic2012 · 23-07-2014 01:30PM

dylbert wrote: »

Not to mention how little testing is done in crossfit

I hope you don't mean in their gyms!!?

Cuddlesworth · 23-07-2014 01:55PM

Hanley wrote: »

2x bodyweight? The dude cleans damn near 2x bodyweight and snatches a **** ton too.

Add in the insane amount of work he apparently does, and the condition he holds year round and it's no surprise people ask questions.

Could he just be a freak? sure.

Could he be on? sure.

Will drug use become more and more pervasive in CrossFit competition? Yup. Just like every other mass participation sport with prize money and fame on the line!

I meant the OP when I asked the 2x question. As for Froning, I'd like to believe otherwise. But I suppose its hard to look at any athlete now days and think they are not taking something.

Theresalwaysone · 23-07-2014 02:04PM

Wasnt Froning an ex baseball player in college?

Defo a juicer. Defo.

dylbert · 23-07-2014 02:08PM

generic2012 wrote: »

I hope you don't mean in their gyms!!?

I meant that elite crossfit athletes are not subject to random drugs testing.

LuckyLloyd · 23-07-2014 02:50PM

Do you train in CFI by any chance (I ask because it was 3rep max squat for strength yesterday)?

In any case the general programming for the Crossfit side of the house in CFI sounds similar to what you're doing. I'm not sure it's optimal for building large amounts of upper body mass, though it is a great general program (as you say yourself). A lot of the guys down there who've stuck the program out for a long time look great and are in superb shape over a number of metrics but very few have a 'big' (for want of a better word) upper body physique. You could argue the whys and wherefores of that and it may not all be down to the programming, but the results are the results.

Current body weight is 63 kg.

High Bar Back Squat - PB of 130kg 2 months ago. dialled it back to allow hamstring injury to heal. back up to 110kg x 3 as of yesterday.

Clean & Clean & Jerk: 80kg pb. Generally max out at 72.5kg in a non pb training session.

Snatch: 60kg PB, Generally max out at 52.5 in a non PB training session.

Deadlift: 120kg. Have not deadlifted in quite a while as i had major issues with hamstring and hip flexors. I generally avoid deadlifting as i dont like missing 2-3 days of training after.

Bench: Not done in a crossfit style gym. I have asked but the request was not given any attention.

You seem quite strong tbh, fair play. Squat in excess of 2x bodyweight; Deadlift ~2x; Snatch 1x; Clean and Jerk ~1.3. All decent numbers. I'd probably disagree with some of the advice above in terms of doing a general 5 x 5. Your squat programming is obviously working very well, and I'd imagine you wouldn't want to drop your oly lifting or metcon ability.

Take a day off Crossfit once a week to begin with and add in Strict Pressing, Bench Pressing, Horizontal rows (barbell / dumbells) and progressive strict pull up work. Can do all of that in any standard gym and get it all done in not much more than an hour. I imagine you push press the odd time, but rarely if ever strict press. No bench press and, while you clean and snatch and do pull ups from time to time, I'd say you'd benefit from progressive and focussed horizontal and vertical pulling.

Basically, add in some specific upper body strength work, keep everything else the same and see if it makes a difference. I bet if you stick at it for a period while eating at a small surplus of good food you'll notice a positive difference.

generic2012 · 23-07-2014 03:01PM

LuckyLloyd wrote: »

You seem quite strong tbh, fair play. Squat in excess of 2x bodyweight; Deadlift ~2x; Snatch 1x; Clean and Jerk ~1.3. All decent numbers. I'd probably disagree with some of the advice above in terms of doing a general 5 x 5.

Forgot about OP's bodyweight! I'll have to agree with LuckyLloyd here and retract the thing about 5x5. Sorry OP!

Slobbery · 23-07-2014 03:08PM

fret_wimp2 wrote: »

Yep, i was prescribed the "drink lots of milk and eat sweet potato" diet. I started to get fat.

Current body weight is 63 kg.

High Bar Back Squat - PB of 130kg 2 months ago. dialled it back to allow hamstring injury to heal. back up to 110kg x 3 as of yesterday.

Clean & Clean & Jerk: 80kg pb. Generally max out at 72.5kg in a non pb training session.

Snatch: 60kg PB, Generally max out at 52.5 in a non PB training session.

Deadlift: 120kg. Have not deadlifted in quite a while as i had major issues with hamstring and hip flexors. I generally avoid deadlifting as i dont like missing 2-3 days of training after.

Bench: Not done in a crossfit style gym. I have asked but the request was not given any attention.

I was perscribed the milk and sweet potato diet 3500Cals a day and got fat as well, seemed like a big waste of time however i did get strong

kevpants · 23-07-2014 03:08PM

If you're fitting into XS T-Shirt's it's time to step away from the Crossfit before it's too late.

Hanley wrote: »

Milk is crazy high in sugar. Most people don't digest it particularly well and end up fat as fook off it.

Unless you're rich froning...

...or taking a boat load of steroids.

How many "..."s is a safe distance to prevent Crossfit Litigation AMRAP?

Cuddlesworth · 23-07-2014 03:14PM

kevpants wrote: »

If you're fitting into XS T-Shirt's it's time to step away from the Crossfit before it's too late.

You missed the "Broahhh" at the end.

kevpants · 23-07-2014 03:16PM

Cuddlesworth wrote: »

You missed the "Broahhh" at the end.

Has the "o" reappeared in Braaahh? I can't keep up anymore. It was Bruh for a while.

dylbert · 23-07-2014 03:28PM

This just shows the need for crossfit gyms to start offering their members more choice, the standard crossfit one program fits all only suits some people.

LuckyLloyd · 23-07-2014 04:24PM

dylbert wrote: »

This just shows the need for crossfit gyms to start offering their members more choice, the standard crossfit one program fits all only suits some people.

Cost. Write one program and teach a class where everyone is doing the same thing at the same time requires less time and resource.

TimeToShine · 23-07-2014 04:26PM

Didn't read the thread but if you can do ring muscle-ups you're more advanced than 99% of people here and should just keep doing whatever you're doing

Cuddlesworth · 23-07-2014 04:33PM

dylbert wrote: »

This just shows the need for crossfit gyms to start offering their members more choice, the standard crossfit one program fits all only suits some people.

I have no idea of the OP's past, but he seems to be doing pretty well on the strenght front.

Since I've started down the fitness route I'm beginning to see two very distinct fronts in regards weights with some grey areas in between.

People who do weights to get big and as a result of that get stronger.

People who do weights to get strong and as a result of that get bigger.

The thing is, it doesn't seem to work out completely evenly. You can be very strong but not overly huge. And you can be absolutely huge but not particularly the strongest in comparison.

Whats the reason for this?

TGJD · 23-07-2014 04:45PM

Cuddlesworth wrote: »

I have no idea of the OP's past, but he seems to be doing pretty well on the strenght front.

Since I've started down the fitness route I'm beginning to see two very distinct fronts in regards weights with some grey areas in between.

People who do weights to get big and as a result of that get stronger.

People who do weights to get strong and as a result of that get bigger.

The thing is, it doesn't seem to work out completely evenly. You can be very strong but not overly huge. And you can be absolutely huge but not particularly the strongest in comparison.

Whats the reason for this?

Short answer would be central nervous system adaption. Muscle fiber type would also make a difference as well as time under tension.

Inspector Coptoor · 23-07-2014 04:59PM

Aswell as the amount of myostatin a person would have in their muscles which is genetically pre-determined & controls how big muscles can be.

Then it comes down to muscle fibre type etc

TimeToShine · 23-07-2014 09:45PM

Shortest answer: genetics.

Transform · 25-07-2014 07:19AM

dylbert wrote: »

This just shows the need for crossfit gyms to start offering their members more choice, the standard crossfit one program fits all only suits some people.

thats already happened in many crossfit boxes

Transform · 25-07-2014 07:23AM

fret_wimp2 wrote: »

Yep, i was prescribed the "drink lots of milk and eat sweet potato" diet. I started to get fat.

Current body weight is 63 kg.

High Bar Back Squat - PB of 130kg 2 months ago. dialled it back to allow hamstring injury to heal. back up to 110kg x 3 as of yesterday.

Clean & Clean & Jerk: 80kg pb. Generally max out at 72.5kg in a non pb training session.

Snatch: 60kg PB, Generally max out at 52.5 in a non PB training session.

Deadlift: 120kg. Have not deadlifted in quite a while as i had major issues with hamstring and hip flexors. I generally avoid deadlifting as i dont like missing 2-3 days of training after.

Bench: Not done in a crossfit style gym. I have asked but the request was not given any attention.

height?

Transform · 25-07-2014 07:28AM

TimeToShine wrote: »

Didn't read the thread but if you can do ring muscle-ups you're more advanced than 99% of people here and should just keep doing whatever you're doing

being able to do ring muscle ups at 63kg is NOT advanced especially if he wants to get better at crossfit.

Soon as a wod with 90kg cleans comes up then hes ****ed

i might add that a 130kg back squat yet only a 60kg snatch and 80kg clean dont add up - me things the o lifts need more work

fret_wimp2 · 25-07-2014 08:16AM

Transform wrote: »

i might add that a 130kg back squat yet only a 60kg snatch and 80kg clean dont add up - me things the o lifts need more work

Not sure what you mean by things not adding up. This is how I see it (Im aware your pretty knowledgeable in this field Dominic, im only speaking for myself and my body).

Squat is quite a simple movement, you can set up for it and its a down and up, with good form, as long as hips are not too tight mobility is not to much of an issue. Also arms are not in the equation, only to hold the bar on the shoulders so arm strength doesnt really come into it. Easier movement, so pile the weight on until form deteriorates or your legs wont lift you and the weight back up from the squat. Even with relatively poor technique you can squat quite a bit more than you would ever do in one of the other movements.

A clean/jerk/snatch is a compound movement requiring excellent mobility from shoulders, back, hips and legs, good co-ordination, perfect technique and confidence. Basically a shed load more going on so its pretty easy to see how someone can have a 130kg squat, yet only be at 80 on the clean and jerk. Any flaw in technique will keep the kgs you can get overhead lower than you think you should be able to lift.

Myself, my issues lie in shoulder mobility and more recently hip mobility. Ive come a long way but have a long way to go in this dept.

being able to do ring muscle ups at 63kg is NOT advanced especially if he wants to get better at crossfit.

I agree. It took me a while to get the MU, but once i got it i realized it was more technique than strength.

Soon as a wod with 90kg cleans comes up then hes ****ed

Poppycock. In a WOD wih 90kg, im not ****ed as you say, I scale back to within my abilities. you dont just pile on 90kg, which you know you cant clean and then spend 15mins failing lifts.

I dont go RX if its currently beyond my ability, but i work towards it.

dylbert · 25-07-2014 08:19AM

Transform wrote: »

thats already happened in many crossfit boxes

I know, I'm a member of one

Zillah · 25-07-2014 11:14AM

Hanley wrote: »

Milk is crazy high in sugar. Most people don't digest it particularly well and end up fat as fook off it.

Sorry, this is from page 1 but I can't believe no one has called this out.

What on Earth are you talking about? Whole Milk is 5g of sugar per 100ml, and it's almost all lactose, which doesn't taste sweet and has a low insulin response. If 5g is "crazy high" I think we've run out of adjectives for anything that's actual sweet. Coke is 18g per 100ml - that's "crazy high".

dylbert · 25-07-2014 11:57AM

Zillah wrote: »

Sorry, this is from page 1 but I can't believe no one has called this out.

What on Earth are you talking about? Whole Milk is 5g of sugar per 100ml, and it's almost all lactose, which doesn't taste sweet and has a low insulin response. If 5g is "crazy high" I think we've run out of adjectives for anything that's actual sweet. Coke is 18g per 100ml - that's "crazy high".

Someone trying to build muscle will be drinking a lot more than 100ml per day, 1L would be 50g of sugar

generic2012 · 25-07-2014 12:04PM

dylbert wrote:

Someone trying to build muscle will be drinking a lot more than 100ml per day, 1L would be 50g of sugar

someone trying to build muscle will be very unhappy with their results if they're worried about 50g of sugar...

dylbert · 25-07-2014 12:15PM

generic2012 wrote: »

someone trying to build muscle will be very unhappy with their results if they're worried about 50g of sugar...

But we're talking about someone trying to build muscle but not put on fat, it difficult to do this by drinking loads of milk.

Zillah · 25-07-2014 12:45PM

So?

50g of lactose would be about 200 calories, which is less than a tenth of the average man's calories for the day, let alone the amount someone working out and trying to bulk would need. Muscles need calories to grow. Exercise needs calories. Lactose is a slow release carbohydrate (comparable to oats, for example). Why exactly do you think any of this would be a problem?

generic2012 · 25-07-2014 12:51PM

not at all. and you said one litre originally, not 'loads'.

dylbert · 25-07-2014 12:57PM

The OP wanted to build muscle, he was told to drink loads of milk, he put on belly fat,

Hanley pointed out that milk is high in sugar and a lot of people gain fat when they drink allot of it.

I was using 1L as a scale, as in milk is 5% sugar but if you start drinking litres of the stuff a day the sugar can add up to allot.

Zillah · 25-07-2014 01:23PM

dylbert wrote: »

The OP wanted to build muscle, he was told to drink loads of milk, he put on belly fat,

Hanley pointed out that milk is high in sugar and a lot of people gain fat when they drink allot of it.

I was using 1L as a scale, as in milk is 5% sugar but if you start drinking litres of the stuff a day the sugar can add up to allot.

You're just saying random irrelevant things here. You gain fat if you eat a calorie surplus, it is almost impossible to gain muscle without gaining some fat, that is why people do a cut as phase two. Whole fat milk is actually a recommended source of calories when people are bulking because it has plenty of fat, some low GI carbs and is easy to drink. There is no reason not to drink several litres of milk per day if you want as long as you stay within your calorie targets. Vague comments about "sugar" (aka a low GI sugar like lactose) don't mean anything.

So you know what GI means? Do you know what people mean when they say bulk or cut?

Mellor · 25-07-2014 01:35PM

Zillah wrote: »

Sorry, this is from page 1 but I can't believe no one has called this out.

What on Earth are you talking about? Whole Milk is 5g of sugar per 100ml, and it's almost all lactose, which doesn't taste sweet and has a low insulin response. If 5g is "crazy high" I think we've run out of adjectives for anything that's actual sweet. Coke is 18g per 100ml - that's "crazy high".

Coke gets universally slated due to the sugar content alone. Nobody thinks drinking coke regularly is a good idea.

Coke isn't 18g/100ml, it's about 10g.
...which means a bottle of coke has the same sugar as a litre of milk. Most people would be surprised at that.

I wonder if you'd justify a bottle if coke everyday because it's only 50g sugar and 200cals?

When people drink milk to try and bulk, they'll often be drinking more than 1 litre. Multiple litres of milks ads up to a lot of sugar.
Sure bulking needs excess cals, and some sugar is no harm. But when Im bulking, I'd rather be a bit smarter about it than just piling sugar on top.

is Crossfit ok for building a lot of muscle?

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