Questions About Peri-Workout Nutrition

Training
661

Thib,
I’d be so very very thankful if you could help me… I’m 26 yr old female appr. 18-17% bf and 130 lbs. Now I’m leaning out but don’t want to lose any muscle and maybe even gain some. I’m ready for very dramatic suggestions!!

My supplements on the moment are (besides vitamins, minerals and abundance of omega3) creatine and creatine pyruvate, CLA, beta-alanine, leucine, arginine, glutamine, taurine, triple protein mix (whey, egg white, soy) and recovery mix (46g prot, 46g carbs, 5 g glutamine, 5 g creatine / 100g). I use caffein and ephedrine in cycles (1-2 weeks in/ 1-2 weeks out) usually before a workout. I can get high-grade whey hydrolysate, too.

I usually lift first thing in the morning. What would be the best way to combine these supps to maximize muscle gain? Can FiNiBARs be replaced by fruit prior to workout as we don’t have any Biotest supps here in Finland? I train lower/upper body split 4 times/week and priority is lower body. Also what amounts of carbs/prot/fat should I consume during PWO meal?

I eat Precision Nutrition -style, so only veggies, protein and fat on every other than PWO meal.

What supps should I use when doing HIIT (twice a week, non-weight lifting days) and/or steady state cardio minimize muscle loss and what would be the best time to do HIIT/SS? What about carbs after HIIT? Recovery drink or small PWO meal?

I’m planning to enter figure/bobybuilding contest next year, so I’ll need more mass but right now must lean out first.

Thank you if you had patience to read this through. It is hard to find info about fine-tuning my diet as a female. I’m obsessed in details, I’m a scientist and soon ready doctor (but will workout and eat 100% also). I’ll post my results here when I’ve gotten things started and measured progress.

662

CT,

I’ve been doing protocol 1 of the peri-workout nutrition for about 3 wks now and am happy with the gains, but I think I’m getting sick possibly from the stress on CNS. You mentioned that this could happen in previous posts. What do you recommend when this happens? I think you said something about taking glutamine to boost immune system. If so, what dosage would you recommend on top of the normal peri-workout supplements (I think Surge Recovery has 4g of glutamine for every 2 scoops)? Thanks

Pres

663

@ tomkade: Glutamine is a waste of money

664

[quote]juverulez wrote:
@ tomkade: Glutamine is a waste of money[/quote]

I’m not sure we can say that statement is warranted in any way shape or form…

665

CT has said only those with severe immune defficiency need glutamine - Fairly sure but not certain.

666

[quote]MAF14 wrote:
CT has said only those with severe immune defficiency need glutamine - Fairly sure but not certain.[/quote]

True but someone with extremely high insulin resistance (like myself) still benefit from it’s glycogen replacing properties.

Just Because the new Para-Workout is now “The Best” doesn’t mean previous protocol’s now suck. They just aren’t as (and this is arguable still) effective.

But I for one will try the new Para strategy with the I, BODYBUILDER just because I’m just as excited as the next guy for new muscle growth and the chance of minimal fat!

667

coach, can u please tell me how many servings are in one container of Anaconda? i just started working and im trying to set up my budget to have enough money to try the official protocol and your new experiment that uses 4 scoops of Anaconda, Surge Workout Fuel, and Surge Recovery. i really dont know how long to try each one out for but i was hoping u could tell me (: thanks a bunch.

668

[quote]michaellongo14 wrote:
CT,

Will doing HIIT or steady state cardio after a workout, while using the protocol, have any negative affects
(the +60 shake would be taken 60 minutes after the weight training ended)?[/quote]

It shouldn’t screw up too much with it, not optimal of course, but you should still be able to reap the benefits.

669

[quote]tomkade wrote:
CT,

I’ve been doing protocol 1 of the peri-workout nutrition for about 3 wks now and am happy with the gains, but I think I’m getting sick possibly from the stress on CNS. You mentioned that this could happen in previous posts. What do you recommend when this happens? I think you said something about taking glutamine to boost immune system. If so, what dosage would you recommend on top of the normal peri-workout supplements (I think Surge Recovery has 4g of glutamine for every 2 scoops)? Thanks

Pres[/quote]

  1. There is a very fine line between taking advantage of activating the CNS and overloading it. If you don’t know how to walk that like I would suggest waiting for the actual program to be online instead of trying to figure it out for yourself.

  2. Glutamine can improve immune function. CNS overstress has nothing to do with the immune system.

670

CT,

What do you think of waxy maize? Can it be a good choice for a carbs loading before a workout? If yes, how can you combine it with the protocol to get a bigger carb loading? I wanna try a big carb loading before a workout and this kind of carbs seem to be a good choice.

Thx

p.s. sorry for my poor english

671

[quote]Shamandalie wrote:
Thib,
I’d be so very very thankful if you could help me… I’m 26 yr old female appr. 18-17% bf and 130 lbs. Now I’m leaning out but don’t want to lose any muscle and maybe even gain some. I’m ready for very dramatic suggestions!!

My supplements on the moment are (besides vitamins, minerals and abundance of omega3) creatine and creatine pyruvate, CLA, beta-alanine, leucine, arginine, glutamine, taurine, triple protein mix (whey, egg white, soy) and recovery mix (46g prot, 46g carbs, 5 g glutamine, 5 g creatine / 100g). I use caffein and ephedrine in cycles (1-2 weeks in/ 1-2 weeks out) usually before a workout. I can get high-grade whey hydrolysate, too.

I usually lift first thing in the morning. What would be the best way to combine these supps to maximize muscle gain? Can FiNiBARs be replaced by fruit prior to workout as we don’t have any Biotest supps here in Finland? I train lower/upper body split 4 times/week and priority is lower body. Also what amounts of carbs/prot/fat should I consume during PWO meal?

I eat Precision Nutrition -style, so only veggies, protein and fat on every other than PWO meal.

What supps should I use when doing HIIT (twice a week, non-weight lifting days) and/or steady state cardio minimize muscle loss and what would be the best time to do HIIT/SS? What about carbs after HIIT? Recovery drink or small PWO meal?

I’m planning to enter figure/bobybuilding contest next year, so I’ll need more mass but right now must lean out first.

Thank you if you had patience to read this through. It is hard to find info about fine-tuning my diet as a female. I’m obsessed in details, I’m a scientist and soon ready doctor (but will workout and eat 100% also). I’ll post my results here when I’ve gotten things started and measured progress.[/quote]

Can someone smarter than me comment about my peri-workout plan? I tried to modify to be as close to the original as possible with the supps I’ve access to:

W-60 100g fat free yughurt, apple, banana
W-30 beeta-alanine, 4 g leucine, creatine pyruvate, taurine
W-15 recovery drink 100g / 150g (normal x2 / priority x2)
during sip 20g whey hydrolysate, 4 g leucine, beeta-alanine, when priority 50g reco drink
W 60 20g whey hydrolysate, 4 g leucine, creatine
W 90 P and C meal

-is there better alternative for yughurt and fruits?
-is there benefit in using a loader at W-30 containing both complex and simple carbs and electrolytes, designed for runners etc to load up minerals and glycogen during long workouts? could it drive also beeta-alanine, leucine and creatine into the muscle tissue more effectively?
-which is better recovery drink for this peri-workout purpose: one containing 46g both P and C or one containing 32g P and 59 g C?
-is my idea to drink both whey hydrolysate and leucine and reco drink during priority workouts or should I only use whey and leucine?
-is there point in having carbs at PWO meal or should I just have P and F meal instead?

When doing HIIT I thought about using
W-30 beeta-alanine, 4 g leucine, creatine pyruvate, taurine, (caffein/ephedrin sometimes)
during sip 20g whey hydrolysate, 4 g leucine

should I also have W 60 whey, leucine and creatine? And then P and C meal to replenish glycogen stores?

And doing SS cardio (morning empty stomach)
W-15 leucine 4 g (taurine, caffein/ephedrin sometimes)
during sip whey hydrolysate
W 60-90 P and C meal

any comments?

I really hope someone of you guys could help this silly, confused girl to get some size…?

672

[quote]Big_Phil wrote:
CT,

What do you think of waxy maize? Can it be a good choice for a carbs loading before a workout? If yes, how can you combine it with the protocol to get a bigger carb loading? I wanna try a big carb loading before a workout and this kind of carbs seem to be a good choice.

Thx

p.s. sorry for my poor english[/quote]

Read this… normally bodybuilding.com articles suck. But Dave Barr is a smart fella (used to write on Tmuscle).

Bottom line is that most waxy maize found on the market sucks and does’t work any better than any other carb. The real vitargo works, but only ONE company has the right to make it and its found mostly in europe and costs a ton.

673

[quote]Christian Thibaudeau wrote:
Big_Phil wrote:
CT,

What do you think of waxy maize? Can it be a good choice for a carbs loading before a workout? If yes, how can you combine it with the protocol to get a bigger carb loading? I wanna try a big carb loading before a workout and this kind of carbs seem to be a good choice.

Thx

p.s. sorry for my poor english

Read this… normally bodybuilding.com articles suck. But Dave Barr is a smart fella (used to write on Tmuscle).

Bottom line is that most waxy maize found on the market sucks and does’t work any better than any other carb. The real vitargo works, but only ONE company has the right to make it and its found mostly in europe and costs a ton.[/quote]

So, is there any use for WMS? I have a five pound thing of it that I just bought and opened…used to use it pre and during the workout with BCAAs. Maybe I should just sell it to an unsuspecting “friend?”

674

I am a powerlifter that trains late at night. I’m at the top of my weight class already, so increased body mass is not my goal, although increased lean mass certainly would help. How would you modify the protocol described above? I was thinking of:

W-60: 2 Alpha-GPC
w-30: 2 Scoops Workout Fuel
during warmup: 1-2 scoops Surge Recovery
during workout: sip BCAAs
W+15: Whey Isolate shake
W+45: Protein+fats solid meal
W+1:15: bed

Would this work well? I tried to cut down on the total carbs a bit as like I said, I don’t want to gain weight.

Also, my fasting blood glucose level has been creeping up the last couple of years. I’m not pre-diabetic yet (over 100) but getting closer. As a result, I’m trying not to spike my insulin too much.

675

[quote]burt128 wrote:
Christian Thibaudeau wrote:
Big_Phil wrote:
CT,

What do you think of waxy maize? Can it be a good choice for a carbs loading before a workout? If yes, how can you combine it with the protocol to get a bigger carb loading? I wanna try a big carb loading before a workout and this kind of carbs seem to be a good choice.

Thx

p.s. sorry for my poor english

Read this… normally bodybuilding.com articles suck. But Dave Barr is a smart fella (used to write on Tmuscle).

Bottom line is that most waxy maize found on the market sucks and does’t work any better than any other carb. The real vitargo works, but only ONE company has the right to make it and its found mostly in europe and costs a ton.

So, is there any use for WMS? I have a five pound thing of it that I just bought and opened…used to use it pre and during the workout with BCAAs. Maybe I should just sell it to an unsuspecting “friend?”[/quote]

Honestly, if it’s a generic WM, it’s crap… well not really crap, but overpriced carbs.

676

[quote]burt128 wrote:
I am a powerlifter that trains late at night. I’m at the top of my weight class already, so increased body mass is not my goal, although increased lean mass certainly would help. How would you modify the protocol described above? I was thinking of:

W-60: 2 Alpha-GPC
w-30: 2 Scoops Workout Fuel
during warmup: 1-2 scoops Surge Recovery
during workout: sip BCAAs
W+15: Whey Isolate shake
W+45: Protein+fats solid meal
W+1:15: bed

Would this work well? I tried to cut down on the total carbs a bit as like I said, I don’t want to gain weight.

Also, my fasting blood glucose level has been creeping up the last couple of years. I’m not pre-diabetic yet (over 100) but getting closer. As a result, I’m trying not to spike my insulin too much.[/quote]

Not bad. I would take the BCAAs 30 minutes prior to the workout, studies have shown that to be superior to taking it during the workout.

You could actually go up to 4 alpha-gpc prior to big workouts.

677

[quote]Christian Thibaudeau wrote:
burt128 wrote:
I am a powerlifter that trains late at night. I’m at the top of my weight class already, so increased body mass is not my goal, although increased lean mass certainly would help. How would you modify the protocol described above? I was thinking of:

W-60: 2 Alpha-GPC
w-30: 2 Scoops Workout Fuel
during warmup: 1-2 scoops Surge Recovery
during workout: sip BCAAs
W+15: Whey Isolate shake
W+45: Protein+fats solid meal
W+1:15: bed

Would this work well? I tried to cut down on the total carbs a bit as like I said, I don’t want to gain weight.

Also, my fasting blood glucose level has been creeping up the last couple of years. I’m not pre-diabetic yet (over 100) but getting closer. As a result, I’m trying not to spike my insulin too much.

Not bad. I would take the BCAAs 30 minutes prior to the workout, studies have shown that to be superior to taking it during the workout.

You could actually go up to 4 alpha-gpc prior to big workouts.[/quote]

Thanks – I appreciate the quick response. Would you suggest taking the BCAAs with the Workout Fuel or moving everything back a bit, i.e.:

W-90: 2 Alpha-GPC
w-60: 2 Scoops Workout Fuel
w-30: BCAAs (about 20 grams)
during warmup: 1-2 scoops Surge Recovery
W+15: Whey Isolate shake
W+45: Protein+fats solid meal
W+1:15: bed

Sounds like I need to give my waxy maize away…

678

Thx a lot CT, i will not lose money on maxy maize!

I heard that you were talking about a protocol of someone who get 500g of carb pre-workout. I would like to try that but if it would cost a lot with Surge and FINiBAR. Is it possible to put an extra to the protocol with other kind of carbs than Surge and FINiBAR?

thx again

679

Coach

How can I adjust the option 2 of peri-workout from 5th week of Get Jacked acording to your new approach? I ask you because you give a nutritional guideline with the amounts of each macronutrient and I supose there is a relationship.

I feel bad with the glutamine too. Can I replace it? If so, what is your suggestion?

Thanks

680

Hi Coach

If one was trying to maximise fat loss using the para workout protocol, am i correct in thinking you use the minimum i.e. One of each (Surge, Surge recovery etc) and staying low carb for the remainder of the day. Also after being on a normal mid to high carb diet would it be necessary to deplete glycogen levels so that when i do carb load with the protocol its more anabolic as you have stated before