I want to order the goodies on the protocol…I’m just wondering how long it usually takes to get here (Montreal-Quebec) since I’ll be leaving out of town for a little while in the next month. I apologize since I know for a fact that this has sort of been mentionned, but after an hour of searching older posts and different threads, I just can’t find where it is…
Coach
What changes should be made with the Get Jacked Program Periworkout Nutritionally?
I am assuming I should use the new protocol but half everything or do the protocol you did before your Avatar.
Am I right.
Do I “86” the BCAA;s and Glutamine as well periworkout, but keep glutamine before bed along with all the glycine and leucine throughout the day.
Thanks
[quote]Montenegro wrote:
I want to order the goodies on the protocol…I’m just wondering how long it usually takes to get here (Montreal-Quebec) since I’ll be leaving out of town for a little while in the next month. I apologize since I know for a fact that this has sort of been mentionned, but after an hour of searching older posts and different threads, I just can’t find where it is… [/quote]
Im right around toronto and it takes 2 business days for mine to arrive
[quote]gsxtacy wrote:
Montenegro wrote:
I want to order the goodies on the protocol…I’m just wondering how long it usually takes to get here (Montreal-Quebec) since I’ll be leaving out of town for a little while in the next month. I apologize since I know for a fact that this has sort of been mentionned, but after an hour of searching older posts and different threads, I just can’t find where it is…
Im right around toronto and it takes 2 business days for mine to arrive
[/quote]
wow that’s damn fast! thanks for the info!
[quote]Christian Thibaudeau wrote:
Goodfellow wrote:
Hey thibs,
I’ve ran out of FINiBARs!
Is activated barley a good source of carbs to have 45 mins prior to my workouts?
I was thinking of mixing this up with some whey and palatinose to make some ‘fini-cakes’ while I wait for my new order to come. Would this be a decent temporary substitute?
Cheers.
Better than nothing. But rice oligodextrin really is an important part of the protocol; its what they use to refeed the starving children to avoid stomach/digestive problems. It’s probably the easiest carb to absorb.[/quote]
This could be a ridiculously stupid statement, but what’s wrong with just eating some rice?
[quote]Pickles wrote:
Christian Thibaudeau wrote:
Goodfellow wrote:
Hey thibs,
I’ve ran out of FINiBARs!
Is activated barley a good source of carbs to have 45 mins prior to my workouts?
I was thinking of mixing this up with some whey and palatinose to make some ‘fini-cakes’ while I wait for my new order to come. Would this be a decent temporary substitute?
Cheers.
Better than nothing. But rice oligodextrin really is an important part of the protocol; its what they use to refeed the starving children to avoid stomach/digestive problems. It’s probably the easiest carb to absorb.
This could be a ridiculously stupid statement, but what’s wrong with just eating some rice?
[/quote]
It’s mostly a matter of ease of digestion. Remember that when digesting, up to 75% of your blood volume can be diverted to the digstive system. If you are ingesting something that takes a while to digest, it will reduce the amount of energy you have for the workout.
Rice oligodextrin is super easy to digest YET it produces a stable insulin elevation.
Hi there Christian
First of all I just want to say that your articles and this whole site in general has changed my life seriously! My workouts have changed, diet has changed and my overall love for training and nutrition has become more solidified as the cornerstone to my day.
Me and my mate (tokyopop) have seen changes and muscular growth and strength gains like crazy since following tnation! But there is just one question I wanted to ask you:
I normally have a carb source of food about 2 hours before I workout, then I take a pre-workout supplement called MuscleScience Explode as I am about to workout, I get insane energy and it really does the trick! The supplement has some creatine in it but lately I have been adding about 3grams of creatine monohydrate to the drink to get some extra strength, energy and so forth. Is this a good idea? … I have added some nutritional information…
MUSCLE SCIENCE XPLODE INFORMATION
Product Highlights
Creatine Ester, Strength & Cell Volumising Anabolic Matrix for Xplosive power and recovery.
Xplosive Neuro-Energy Blend for mental focus.
Nitric Oxide & Cell Volume Amplifier for an Xplosive pump.
Pro Nitrogen Amino Blend for muscle gain and recovery.
Purpose
Muscle Science’s Xplode offers performance enhancing nutritional support to anybody involved in strenuous physical activity, from weekend warriors to serious competitive athletes. Used in combination with a nutritious, high protein diet and intense training program, Xplode will help to fuel physical performance as well as support ones efforts in building a stronger, leaner body.
Description
Muscle Science’s new revolutionary formula - Xplode, supercharged with Mental Focus Intensifiers, Creatine Ester & Nitric Oxide boosters gives you energy, focus, power & awesome muscular pumps with every serving. Xplode gives you precise amounts of key, active ingredients, which help fire you up mentally as well as volumize your muscle cells for awesome, intense training sessions. This revolutionary formula ignites your muscles with a unique 4-Phase system, accelerating your recuperation so you can recover & grow stronger for your next explosive session. You will literally see and feel Xplode working within minutes of taking it! Xplode has the unique ability to get you mentally “dialled in” and super-charged for every single session by inducing the most awesome mind & body stimulating rush ever provided by a nutritional supplement.
Directions
On training days mix 1 sachet (15g), in a shaker or water bottle, with approximately 500 ml of cold water
Energy
Protein
Carbohydrates
Fat
0 kJ
0 g
0 g
0 g
Creatine Ester, Strength & Cell Volumising, Anabolic Matrix
Creatine ethyl ester, Creatine monohydrate, Taurine, Phosphate Blend (Calcium Phosphate / Di-potassium phosphate / Sodium Phosphate) 7 200 mg
Xplosive Neuro-Energy Blend
L-Tyrosine, Methylxanthines (Caffeine), Vinpocetine, Glucuronolactone. 1 305 mg
Nitric Oxide & Cell Volume Amplifier
L-Arginine Alpha Ketoglutarate, L-Arginine. 3 000 mg
Pro Nitrogen Amino Blend
L-Leucine, L-Isoleucine, L-Valine, L-Glutamine. 2 500 mg
Other Ingredients
Citric Acid, Malic Acid, Flavour, Sweetners (Sucralose & Acesulfame K) & Colour.
Hi Coach,
How’s my peri-workout nutrition? I’m from Norway so Biotest products aren’t available (Get those over here!).
W-90-60: Solid meal (0,25 g protein and 0,25 g carbs pr. pound bodyweight)
OR
W-30-0 : Liquid meal (with same amount of proteins and carbs)
W-15: Coffee and juice (vitamin C)
What should I consume during workout? My regular proteinshake?
How should the post-workout be timed? I read someplace that a PWO-shake is better to take after 1 hour because of reduced insulin sensitivity right after workout…
And when should the PWO-meal be eaten?2
My regular proteinshake contains (100% whey gold standard + milk)
From whey:
54 g proteins (8 g glutamine + 10 g BCAA (leu, ile, val))
17 g carbs
4 g fats
dear CT
Im on a fat loss diet at the moment, therefore limiting carbs. Slightly before/During my workouts is using something like powerade a bad idea?
thanks,
Matt
[quote]Diluted56 wrote:
Hi there Christian
First of all I just want to say that your articles and this whole site in general has changed my life seriously! My workouts have changed, diet has changed and my overall love for training and nutrition has become more solidified as the cornerstone to my day.
Me and my mate (tokyopop) have seen changes and muscular growth and strength gains like crazy since following tnation! But there is just one question I wanted to ask you:
I normally have a carb source of food about 2 hours before I workout, then I take a pre-workout supplement called MuscleScience Explode as I am about to workout, I get insane energy and it really does the trick! The supplement has some creatine in it but lately I have been adding about 3grams of creatine monohydrate to the drink to get some extra strength, energy and so forth. Is this a good idea? … I have added some nutritional information…
MUSCLE SCIENCE XPLODE INFORMATION
Product Highlights
Creatine Ester, Strength & Cell Volumising Anabolic Matrix for Xplosive power and recovery.
Xplosive Neuro-Energy Blend for mental focus.
Nitric Oxide & Cell Volume Amplifier for an Xplosive pump.
Pro Nitrogen Amino Blend for muscle gain and recovery.
Purpose
Muscle Science’s Xplode offers performance enhancing nutritional support to anybody involved in strenuous physical activity, from weekend warriors to serious competitive athletes. Used in combination with a nutritious, high protein diet and intense training program, Xplode will help to fuel physical performance as well as support ones efforts in building a stronger, leaner body.
Description
Muscle Science’s new revolutionary formula - Xplode, supercharged with Mental Focus Intensifiers, Creatine Ester & Nitric Oxide boosters gives you energy, focus, power & awesome muscular pumps with every serving. Xplode gives you precise amounts of key, active ingredients, which help fire you up mentally as well as volumize your muscle cells for awesome, intense training sessions. This revolutionary formula ignites your muscles with a unique 4-Phase system, accelerating your recuperation so you can recover & grow stronger for your next explosive session. You will literally see and feel Xplode working within minutes of taking it! Xplode has the unique ability to get you mentally “dialled in” and super-charged for every single session by inducing the most awesome mind & body stimulating rush ever provided by a nutritional supplement.
Directions
On training days mix 1 sachet (15g), in a shaker or water bottle, with approximately 500 ml of cold water
Energy
Protein
Carbohydrates
Fat
0 kJ
0 g
0 g
0 g
Creatine Ester, Strength & Cell Volumising, Anabolic Matrix
Creatine ethyl ester, Creatine monohydrate, Taurine, Phosphate Blend (Calcium Phosphate / Di-potassium phosphate / Sodium Phosphate) 7 200 mg
Xplosive Neuro-Energy Blend
L-Tyrosine, Methylxanthines (Caffeine), Vinpocetine, Glucuronolactone. 1 305 mg
Nitric Oxide & Cell Volume Amplifier
L-Arginine Alpha Ketoglutarate, L-Arginine. 3 000 mg
Pro Nitrogen Amino Blend
L-Leucine, L-Isoleucine, L-Valine, L-Glutamine. 2 500 mg
Other Ingredients
Citric Acid, Malic Acid, Flavour, Sweetners (Sucralose & Acesulfame K) & Colour.
[/quote]
lol…
Alright, some questions regarding a poor man’s workout protocol…
-
Am I correct in assuming that insulin should be elevated peri-workout, but not blood glucose levels? (Because the former can rise in absence of the latter, but not vice versa).
-
What would be a cheap way to
a) Elevate insulin but not blood glucose, if my previous assumption is correct? (I’m thinking chocolate milk…or would lactose + sucrose be too slow digesting?)
b) Elevate both insulin and blood glucose, if I was wrong? (A couple of tablespoons of corn syrup - pure glucose - before the WO, perhaps?)
I’m pretty sure 2b has been answered in this thread…But it’s a loooong one to read all the way through. 
I’ve been following the full protocol given on the first page of this thread for the past two weeks. Every single time I slug down the SURGE Workout Fuel, I start getting nauseous. And then the SURGE Recovery makes it even worse. I need to lay down once I get to the gym for 15 minutes before I can start my workout because I feel so queasy.
Why is this happening? What can I do to fix it?
[quote]TwinIron wrote:
Alright, some questions regarding a poor man’s workout protocol…
- Am I correct in assuming that insulin should be elevated peri-workout, but not blood glucose levels? (Because the former can rise in absence of the latter, but not vice versa). [/quote]
Any carbs ingested will rise blood glucose levels. All carbs are transformed into glucose in the body. The speed and magnitude at which the do so varies on the carb though.
The goals of the peri-workout protocol, well the pre-workout part of it, are to:
a) to spike insulin… an elevated insulin level that is sustained during the workout (it has to be spiked before the workout because it is harder to do so when the workout has begun and catecholamines are elevated) will augment nutrients uptake by the working muscle, which enhance the anabolic effect of the workout.
b) to provide direct energy for intense work (glucose) which will protect glycogen stores
c) to increase blood levels of amino acids so that more will be shuttle to the muscle during the workout (greater anabolic response)
d) to superhydrate the muscles and cause cell volumization
[quote]TwinIron wrote:
2) What would be a cheap way to
a) Elevate insulin but not blood glucose, if my previous assumption is correct? (I’m thinking chocolate milk…or would lactose + sucrose be too slow digesting?)
b) Elevate both insulin and blood glucose, if I was wrong? (A couple of tablespoons of corn syrup - pure glucose - before the WO, perhaps?)
I’m pretty sure 2b has been answered in this thread…But it’s a loooong one to read all the way through. [/quote]
Listen there is no such thing as a poor man’s protocol. It’s not just the carbs and protein in the peri-workout protocol that work. There are many other ingredients that magnify the effect of the product.
PLUS for maximal effect you need the right carbs and the right protein. So it’s not just a matter of spiking insulin… the insulin is just the truck than transport the shipment to the muscles. The shipment itself, the real important part, is all the amino acid, phosphates and other substrates being sent to the muscle.
[quote]skizac wrote:
I’ve been following the full protocol given on the first page of this thread for the past two weeks. Every single time I slug down the SURGE Workout Fuel, I start getting nauseous. And then the SURGE Recovery makes it even worse. I need to lay down once I get to the gym for 15 minutes before I can start my workout because I feel so queasy.
Why is this happening? What can I do to fix it?[/quote]
Some have reported that effect, could be from using too much fluids.
Another possibility is that your body is overproducing insulin, try reducing the SURGE RECOVERY by half to see how you react.
As far as creatine goes, when would it be best to consume it
-90 Alpha-GPC
-45 Finibars
-30 Surge WF
-15 Surge Recovery
During : 1st half SWF
2nd Half : 20g casein hydrolysate + leucine
+60 Casein Hydro
My guess would be with the Surge Recovery but im not sure about the other 5g
2nd half of workout or +60 ?
Would you see any benefits of using glycerol in this protocol for superhydratation and cell volumization purpose? If so, where would you place it?
just from pure curiosity, is there going to be a ''poor-man’s ‘’ way to do the protocol ? Thanks
[quote]quagewski wrote:
just from pure curiosity, is there going to be a ''poor-man’s ‘’ way to do the protocol ? Thanks[/quote]
CT has already discussed this several times.
Read his posts!
CT, How do I supplement my days without using the protocal. I am still pulsing but which products should I use?
Hi Coach,
Awesome thread you have here and your responses are amazing. Really appreciate the hard work and knowledge you are sharing. Thanks.
My question pertains to nutrition for a crossfit program. I know crossfit is not optimal but my brother’s friend is a top crossfit competitor and we are embarking on a brutal 2 month program of 3X week personal training sessions with some brotherly bragging rights built in.
My goals:
Beat brother soundly in lifts and endurance
Go from 13-14% body fat to 8-9%
Current Stats: 6’0 - 185lbs (would like to keep similar weight at end)
Workout
full body circuit training 3X a week
3 - 5k running 2X a week 75% intensity (non training days)
Supplements and Diet
Supplements I use - Workout Fuel, Surge Recovery, BCAA, Leucine, Flameout, Superfood
Current diet and schedule:
9 - 10AM: Breakfast - 4 omega 3 eggs, Brocolli, Fruit, Coffee, Flameout
1 - 2PM: Lunch - Chicken Breast, Broccoli, Superfoods
4 - 5PM: Snack - Metabolic Drive or Yogurt or Cottage Cheese, Nuts
6PM - Pre-Workout
7PM - Workout
8PM - Post Workout
9 - 10 PM - Dinner - Chicken Breast, Brocolli, Flameout
Given the above information coach what would you recommend for my Workout Nutrition. I prefer to only use Protein and Amino based supps so no hot roxx, alpha gpc, etc for me.
Thanks so much.
[quote]prasithg wrote:
Hi Coach,
Awesome thread you have here and your responses are amazing. Really appreciate the hard work and knowledge you are sharing. Thanks.
My question pertains to nutrition for a crossfit program. I know crossfit is not optimal but my brother’s friend is a top crossfit competitor and we are embarking on a brutal 2 month program of 3X week personal training sessions with some brotherly bragging rights built in.
My goals:
Beat brother soundly in lifts and endurance
Go from 13-14% body fat to 8-9%
Current Stats: 6’0 - 185lbs (would like to keep similar weight at end)
Workout
full body circuit training 3X a week
3 - 5k running 2X a week 75% intensity (non training days)
Supplements and Diet
Supplements I use - Workout Fuel, Surge Recovery, BCAA, Leucine, Flameout, Superfood
Current diet and schedule:
9 - 10AM: Breakfast - 4 omega 3 eggs, Brocolli, Fruit, Coffee, Flameout
1 - 2PM: Lunch - Chicken Breast, Broccoli, Superfoods
4 - 5PM: Snack - Metabolic Drive or Yogurt or Cottage Cheese, Nuts
6PM - Pre-Workout
7PM - Workout
8PM - Post Workout
9 - 10 PM - Dinner - Chicken Breast, Brocolli, Flameout
Given the above information coach what would you recommend for my Workout Nutrition. I prefer to only use Protein and Amino based supps so no hot roxx, alpha gpc, etc for me.
Thanks so much.
[/quote]
CT answered a question similar to that on the 1st page of the protein pulsing thread which can be found here: