Okay will the shake during the workout put your body in a less than optimal state to burn fat while doing steady state cardio after the weight session? I don’t like to drink shakes during a workout, I wouldn’t mind drinking it towards the end of the workout on the last cooldown/finisher exercises, does it matter?.. This stuff is becoming to much with the whole take this wait 15 than drink this than wait 30 min than take this… But we’ll see if that’s what it takes to build muscle optimally…
I read that your I, bodybuilder guy Keven is competing VERY soon… How is he coming along? Keep us updated with him I want to see how he’s going to come in contest ready!
someone remind me (not necessarily CT) the 20g CH + leucine during the workout, sip or slam? and if I take it at once, at what point during the workout?
[quote]Ren wrote:
someone remind me (not necessarily CT) the 20g CH + leucine during the workout, sip or slam? and if I take it at once, at what point during the workout?[/quote]
I think it’s actually 24 grams CH + 5 grams leucine…sipped during the workout. I’d suggest finishing it up just as you finish up the workout, especially if you’re doing the 20 grams of CH 60 minutes after the workout. Otherwise, if you slam the CH right away at the beginning of the workout, train for 75 minutes and then wait an hour after the workout to pulse again, you won’t have giving your body ANY protein/aminos for quite a long time.
I could be wrong, but this seems to be in line with what CT has recommended.
[quote]synergy93 wrote:
I think it’s actually 24 grams CH + 5 grams leucine…sipped during the workout. I’d suggest finishing it up just as you finish up the workout, especially if you’re doing the 20 grams of CH 60 minutes after the workout. Otherwise, if you slam the CH right away at the beginning of the workout, train for 75 minutes and then wait an hour after the workout to pulse again, you won’t have giving your body ANY protein/aminos for quite a long time.
I could be wrong, but this seems to be in line with what CT has recommended.
[/quote]
Actually it’s 26.82g CH and 7.3g Leucine and you administer it as an enima as you begin your workout, and try and hold it throughout the workout, this is the fastest possible way for absorption…
CT, I am very impressed and intrigued with the para-workout protocol, you have done a great job. I will DEFINITELY buy all the needed supplements for the I, BODYBUILDER program and its para-workout protocol. However I have a few questions because I’ve never really used any supplements besides protein shakes and bars. I am a college student so my budget is tight, and I like others will probably only be able to buy enough supplements for the protocol to last for the duration of the I, BODYBUIDER program.
So once I have finished the program and used up all of the supplements, I was wondering if I would see a drastic decrease in energy and strength levels in my workouts because I am no longer taking the supplements? If so, how much of a decrease, and how long do you think it would take to adjust to working out again without the use of the supplements?
Obviously I will be much stronger than before I, BODYBUILDER and its protocol, but how much strength if any will go away once I have no more access to the supplements?
Having just tried it for the first time tonight, I noticed that the sweetness of Surge + ch seemed to be a bit much, almost making me gag, has anyone else run into that?
[quote]GoldenState wrote:
CT, I am very impressed and intrigued with the para-workout protocol, you have done a great job. I will DEFINITELY buy all the needed supplements for the I, BODYBUILDER program and its para-workout protocol. However I have a few questions because I’ve never really used any supplements besides protein shakes and bars. I am a college student so my budget is tight, and I like others will probably only be able to buy enough supplements for the protocol to last for the duration of the I, BODYBUIDER program.
So once I have finished the program and used up all of the supplements, I was wondering if I would see a drastic decrease in energy and strength levels in my workouts because I am no longer taking the supplements? If so, how much of a decrease, and how long do you think it would take to adjust to working out again without the use of the supplements?
Obviously I will be much stronger than before I, BODYBUILDER and its protocol, but how much strength if any will go away once I have no more access to the supplements?[/quote]
Yes, I did notice a drop in work capacity when I stopped the protocol and it immediately increased when I got back on it. You will thus need to adjust the stress level of the program when you are off-protocol. But that doesn’t mean that you will lose muscle or strength, just that you will have to train differently.
Could I please get advise on my protocol? These are the supps I can get:
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?
[quote]Christian Thibaudeau wrote:
GoldenState wrote:
CT, I am very impressed and intrigued with the para-workout protocol, you have done a great job. I will DEFINITELY buy all the needed supplements for the I, BODYBUILDER program and its para-workout protocol. However I have a few questions because I’ve never really used any supplements besides protein shakes and bars. I am a college student so my budget is tight, and I like others will probably only be able to buy enough supplements for the protocol to last for the duration of the I, BODYBUIDER program.
So once I have finished the program and used up all of the supplements, I was wondering if I would see a drastic decrease in energy and strength levels in my workouts because I am no longer taking the supplements? If so, how much of a decrease, and how long do you think it would take to adjust to working out again without the use of the supplements?
Obviously I will be much stronger than before I, BODYBUILDER and its protocol, but how much strength if any will go away once I have no more access to the supplements?
Yes, I did notice a drop in work capacity when I stopped the protocol and it immediately increased when I got back on it. You will thus need to adjust the stress level of the program when you are off-protocol. But that doesn’t mean that you will lose muscle or strength, just that you will have to train differently.[/quote]
Thanks CT, makes sense, so basically it will be hard for me to do a program like I, bodybuilder once off the protocol but I should be able to adjust quite easily back to a basic program like 3x10 or 5x5 or something of the sort
Nutrition/Dieting question. To do with fat and CHO usage; During a high intensity but lower/constant speed gym workout (ie. not completely puffing and panting), will fat or CHO be predominantly used as a fuel source??? Im thinking there should be enough oxygen uptake to burn the fat?
Also, is taking a small amount of sugar with a protein shake(post-exercise) good or bad??? firstly muscle is still permeable to glucose after exercise and also it might induce hypoglycemia and therefore increase intake of glucose into the muscles?? (may be good for recovery is what i’m getting at)
Ive tried to find studies myself but not a lot of luck so if you can help at all Ill be very greatful.
[quote]krsoneeeee wrote:
dear CT, you asked me to re-post this here.
Nutrition/Dieting question. To do with fat and CHO usage; During a high intensity but lower/constant speed gym workout (ie. not completely puffing and panting), will fat or CHO be predominantly used as a fuel source??? Im thinking there should be enough oxygen uptake to burn the fat?[/quote]
Heck, even during moderate intensity cardio at least 40% of the energy comes from carbs. Fuel source selection is made not because “I want to burn fat” but rather depending on the intensity of the physical work to do. Lifting weights requires a powerful energy source and this is either phosphagens (ATP + CP), circulating glucose or stored glycogen.
During the rest periods, as your heart rate slows down and you begin to calm down, fat might start to be utilized too. But as for the actual lifting, which accounts for most of the energy expenditure of a workout, carbs will always be the preferred fuel source.
Not to mention that just because “there is enough oxygen uptake to burn fat” doesn’t automatically make fat the preferrer fuel source. Heck, glucose oxydation is also an energy pathway.
[quote]krsoneeeee wrote:
Also, is taking a small amount of sugar with a protein shake(post-exercise) good or bad??? firstly muscle is still permeable to glucose after exercise and also it might induce hypoglycemia and therefore increase intake of glucose into the muscles?? (may be good for recovery is what i’m getting at)
Ive tried to find studies myself but not a lot of luck so if you can help at all Ill be very greatful.
thanks, Matt [/quote]
Studies don’t tell all
If you are using a correct pre and during protocol (like the one I recommend) and use the proper nutrient type to do so, there is no need for post-workout carbs since you will not have depleted glycogen stores during the workout
The elevated catecholamine levels post-workout drastically reduces insulin production and thus partially remove the anabolic potential of post-workout carbs.
[quote]GoldenState wrote:
Christian Thibaudeau wrote:
GoldenState wrote:
CT, I am very impressed and intrigued with the para-workout protocol, you have done a great job. I will DEFINITELY buy all the needed supplements for the I, BODYBUILDER program and its para-workout protocol. However I have a few questions because I’ve never really used any supplements besides protein shakes and bars. I am a college student so my budget is tight, and I like others will probably only be able to buy enough supplements for the protocol to last for the duration of the I, BODYBUIDER program.
So once I have finished the program and used up all of the supplements, I was wondering if I would see a drastic decrease in energy and strength levels in my workouts because I am no longer taking the supplements? If so, how much of a decrease, and how long do you think it would take to adjust to working out again without the use of the supplements?
Obviously I will be much stronger than before I, BODYBUILDER and its protocol, but how much strength if any will go away once I have no more access to the supplements?
Yes, I did notice a drop in work capacity when I stopped the protocol and it immediately increased when I got back on it. You will thus need to adjust the stress level of the program when you are off-protocol. But that doesn’t mean that you will lose muscle or strength, just that you will have to train differently.
Thanks CT, makes sense, so basically it will be hard for me to do a program like I, bodybuilder once off the protocol but I should be able to adjust quite easily back to a basic program like 3x10 or 5x5 or something of the sort
[/quote]
[quote]Shamandalie wrote:
Could I please get advise on my protocol? These are the supps I can get:
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?
[/quote]
It’s not even close to what I am recommending. Read my threads on the subject, it’s quite easy to find my protocol. It’s not just about taking carbs and protein. You need the right type or it won’t work optimally. Then you need all the other ingredients from the protocol.
It is quite easy to follow (especially when Anaconda and Casein hydrolysate will come out) just follow the protocol. Some people will try to design their own version to save money… but I’ve seen the ingredients, and it will be impossible to copy the protocol effectively and even if it were it would actually cost more money to do so.
Has anyone noticed lack of appetite around post-workout meal? I used to eat a lot when I was not on the protocol whereas now I actually have to force myself to have a big (solid) post-workout meal (W +90). Also, around that time I usually feel a bit 'off’and lethargic… I feel great during my workouts thought and I continue to make good progress in the gym but I am just curtious whether any of you guys have the same experience with the peri-workout protocol as regards the solid meal post-workout (+90)?
Edit:
My current protocol:
-60 2 caps of Alpha-GPC
-45 1 scoop of Surge Workout Fuel
-30 2 scoops of Surge Workout Fuel (+ 3 gms creatine and 1.5 gms l-cartinine)
-15 2 scoops of Surge Recovery
During 20 gms PeptoPro + 1 gm of l-tyrosine and 5 gms of l-leucine + 5 gms creatine + 2 gms beta- alanine and 9 gms d-ribose)
+60 20 gms Hydrolysed Whey Protein +5 gms of l-leucine
+90 solid meal (usually 250 gms of beef + steamed green veggies)
[quote]juverulez wrote:
Has anyone noticed lack of appetite around post-workout meal? I used to eat a lot when I was not on the protocol whereas now I actually have to force myself to have a big (solid) post-workout meal (W +90). Also, around that time I usually feel a bit 'off’and lethargic… I feel great during my workouts thought and I continue to make good progress in the gym but I am just curtious whether any of you guys have the same experience with the peri-workout protocol as regards the solid meal post-workout (+90)?
Edit:
My current protocol:
-60 2 caps of Alpha-GPC
-45 1 scoop of Surge Workout Fuel
-30 2 scoops of Surge Workout Fuel (+ 3 gms creatine and 1.5 gms l-cartinine)
-15 2 scoops of Surge Recovery
During 20 gms PeptoPro + 1 gm of l-tyrosine and 5 gms of l-leucine + 5 gms creatine + 2 gms beta- alanine and 9 gms d-ribose)
+60 20 gms Hydrolysed Whey Protein +5 gms of l-leucine
+90 solid meal (usually 250 gms of beef + steamed green veggies)
[/quote]
Yes, I noticed this during my first couple of workouts on the protocol. I found that drinking plain water as well as just resting after workout helped.
[quote]juverulez wrote:
Has anyone noticed lack of appetite around post-workout meal? I used to eat a lot when I was not on the protocol whereas now I actually have to force myself to have a big (solid) post-workout meal (W +90). Also, around that time I usually feel a bit 'off’and lethargic… I feel great during my workouts thought and I continue to make good progress in the gym but I am just curtious whether any of you guys have the same experience with the peri-workout protocol as regards the solid meal post-workout (+90)?
Edit:
My current protocol:
-60 2 caps of Alpha-GPC
-45 1 scoop of Surge Workout Fuel
-30 2 scoops of Surge Workout Fuel (+ 3 gms creatine and 1.5 gms l-cartinine)
-15 2 scoops of Surge Recovery
During 20 gms PeptoPro + 1 gm of l-tyrosine and 5 gms of l-leucine + 5 gms creatine + 2 gms beta- alanine and 9 gms d-ribose)
+60 20 gms Hydrolysed Whey Protein +5 gms of l-leucine
+90 solid meal (usually 250 gms of beef + steamed green veggies)
[/quote]
A complete protocol will give you around 1000-1200 calories and a lot of water. Obviously appetite will be affected at first.
[quote]LilDaDDyDreW wrote:
I read that your I, bodybuilder guy Keven is competing VERY soon… How is he coming along? Keep us updated with him I want to see how he’s going to come in contest ready! [/quote]
He is fighting for his life to make weight. A week ago he was 208 and he needs to make weight at 187lbs. Now, that 208 was near contest shape. Losing 20lbs in 12 days in that state is, well, kinda hard!
After a week he managed to drop down to 199 by surviving on MAG-10 protein (coming soon). He has not had a single solid meal in 5 days.
At 197 I’m 100% confident that he can make weight from dehydration, so he has until Thursday to reach that weight.
He is still training hard… he doesn’t have a choice because we are filming his workout for the I, BODYBUILDER project. So very soon you’ll be able to see what he looks (looked) like the weak prior to the show.
I am specializing 3x a week with your protocol. On top of that I pulse 4x and eat 70-90g of fat 200c 200g p outside the protocol. How should I adjust and supplement my intake on the 2 days I am not specializing. IE back/Deads, Legs? I still want to keep carbs high because I feel like I am able to keep fat at bay while doing this. What supplements should I take for recovery and carb loading on those 2 extra days?