February 8th, 2013 - Genetics & Updates

Genetics play a huge role in determining the aesthetic of your physique.  Sure, you can combat it with impeccable nutrition and intense training.  But, some may have to work harder to attain the same results as another person that is exactly your same height and weight.  This is due largely in part to genetics.  Let’s say you and Person X are exactly the same height and weight and start off eating exactly the same kinds and amounts of food – same amount of calories, proteins, fats, and carbohydrates.  His genetics may direct the nutrients from the food into muscle building more than fat storing, while you may experience the opposite.  Sucks, huh?

Some people, like that bastardly Person X, can eat all the carbs in the world and they stay lean and vascular.  You, on the other hand, may experience bloating and water retention under the skin.  What the hell?  On a bulk, Person X seems to gain only 1 lb. of fat per 3 lbs. of lean muscle mass.  You may gain 3 lbs. of fat for every pound of lean muscle mass.  Following another person’s diet may not reward you with the same results because everyone is different.  This is called nutrition partitioning and it is because of genetics that separates us all as individuals. Nutrition plans should be catered to an individual.  Cookie cutter diet plans cannot be applied to everyone and expect the same results across the board.  We all burn calories at different rates, store fat in different places, and build muscle at different paces. 

On that note, let's bring up the topic of spot reduction.  An example of this is doing crunches all day every day to bring out those abdominals.  Lies!  What brings out your abs is not with infinite sit-ups.  It is burning more calories than you take in and leaning out to a point that it starts showing.  Just because that burning sensation exists from doing all those leg raises and crunches exists, does not mean it is burning the fat around it.  Your genetics will dictate where on your body that fat will melt off first.  So do yourself a favor and burn calories the efficient way and do cardio and/or eat less.  

It is not to say that because you believe you were born with handicapped genetics that it is an excuse to stop dreaming and stop trying to achieve the ultimate physique.  Far from it!  It just means you have to work harder.  Can’t seem to gain any weight and strength?  You aren’t eating enough and you aren’t lifting hard enough.  Can’t seem to get that six pack to show?  You aren’t dieting enough and you aren’t burning enough calories.  In life, your body is the one thing you have complete control over.  You have complete control over what you feed yourself and whether you choose to spend your evening on your ass or in the gym. 

With that said, I’m not Person X.  I’m the other guy.  Fat loves to congregate around my “love handles” and carbs make me bloat.  However, I will probably not add anymore calories at this point because I believe I have hit that 12-15% bodyfat threshold that I would like not to go over during this bulking phase.  I will also play with my macros a bit but still maintain that ~3000 daily calorie mark.  For the next week or two, I will use strength gain as a primary indicator of bulking progress versus the number on the scale.  I have witnessed steady and consistent strength gains in most of my lifts.  The prime focus of this bulking project was to build up my legs and I am happy with the results so far.  Back and shoulder strength have steadily increased and I've never felt stronger in those areas.  My arms and chest are lagging but they have never been my strong suit.  One thing at a time.  

Current Macros:
240g protein
90g fat
300g carbs