based on the below protocol you had recommended, could you please explain the logic of each phase and what each phase is doing, for example, i understand (D) the Whey Isolate + 5-7g leucine however why is only Whey Isolate recommended PWO “by itself” 15min after workout and then Leucine “by itself” 80min PWO and then whey again “by itself” PWO? Thank you for your time.
(A)0.2g of BCAAs per pound 45 minutes before workout
(B)5-7g leucine 20 minutes before workout
(C)25g whey isolate and 20-30g of a fast-absorbed carb 10 minutes before workout
(D)25g whey isolate and 5-7g of leucine during the workout (finishing pretty much with the end of the workout)
(E)50g whey 15 minutes after the workout
(F)5-7g leucine 80 minutes after the workout
(G)50g whey 90 minutes after the workout
Coach,
I train in the morning and am at the gym 20-25 minutes after getting up. Would taking some BCAA’s prior to going to the gym still be a good idea since that does not fit into the 45 minute window you posted earlier?? My post WO drink consist of GROW whey and glutamine. Should I take some BCAA’s at the same time or not? Thanks
[quote]jimg21 wrote:
Coach,
I train in the morning and am at the gym 20-25 minutes after getting up. Would taking some BCAA’s prior to going to the gym still be a good idea since that does not fit into the 45 minute window you posted earlier?? My post WO drink consist of GROW whey and glutamine. Should I take some BCAA’s at the same time or not? Thanks[/quote]
Yeah, get the BCAAs. 30-45 minutes is needed optimally, but in 25 minutes most of it will be available anyway.
I would suggest adding 5-7g of leucine OR 15-21g of BCAAs with the post-workout shake.
[quote]TRU76 wrote:
Hi CT
This new forum is great.
I have a question about pulsing. At 7:00 I have CH then at 7:20 breakfast. I usually workout around 11 am. Should I add another pulse in between breakfast and the start of my para-workout nutrition or another meal?
Thanks for your help.[/quote]
See it this way man, the more pulses you have the more anabolism you stimulate. Each pulse… a pulse being comprised of a low amino-acid state immediately followed by a super high amino-acid state, each pulse stimulates protein synthesis for a relatively short period of time (around 30-45 minutes). The more of these peaks and valleys you have, the more you’ll grow.
[quote]matt_t2004 wrote:
Hey CT wasnt sure where to put this. I just wanted to say that you are an absolutely great coach. and an awesome guy to spend so much time answering all of our questions. Obviously you are extremely well liked on the site as you now have your own section on the forum. Just wanted to say thanks and keep up the good work.[/quote]
I appreciate your words Matt… hopefully my wife will see eye-to-eye with you regarding how great it is that I have my own forum now (yay, more work!)
I am a Powerlifter and I was thinking about training twice per day only 3 days a week and 1 time on the 4th day; my assessories in the morning and my big lifts at night. My question is about fuel. I’ve tried that in the past, but I’ve been drained by the time the evening training session comes around. I am afraid to pack in the calories in between training sessions since I have to maintain weight due to Military standards.
What type of nutritional plan thoughout the day would be beneficial to fuel that evening workout? I’m still experimenting to what works best for me, but any advice and guidance would be appreciated.
Dayvon[/quote]
The problem might be due to performing the accessory work early and the strength work in the evening. If you have not fully recovered from the morning work you will obviously not perform well in the evening. Always prioritize your workload: the most important stuff should be done first, when energy and CNS capacities are high.
If someone workout first thing in the morning, does he begin his day with the para workout protocol ( alpha gpc 60 min prior, finibar 40min etc) or he needs some protein or bcaa to break the catabolism and cortisol of the morning?
For someone who trains 3 hours after they wake up (8am-9am), how would organize your para-workout nutrition and/or your protein/amino pulsing ? would you do both ? and which would come first ?
6"1 230lbs @ 12% body fat trying to go down to 8-9%
[quote]Big_Phil wrote:
If someone workout first thing in the morning, does he begin his day with the para workout protocol ( alpha gpc 60 min prior, finibar 40min etc) or he needs some protein or bcaa to break the catabolism and cortisol of the morning?
[/quote]
The protocol would be fine, FINiBAR contains whey hydrolysate which is fast absorbed and will create a protein pulse that will get you out of that catabolic state.
BTW, in the morning you WANT elevated cortisol, it’s in the evening that it should be close to nil.
For someone who trains 3 hours after they wake up (8am-9am), how would organize your para-workout nutrition and/or your protein/amino pulsing ? would you do both ? and which would come first ?
6"1 230lbs @ 12% body fat trying to go down to 8-9%
For someone who trains 3 hours after they wake up (8am-9am), how would organize your para-workout nutrition and/or your protein/amino pulsing ? would you do both ? and which would come first ?
6"1 230lbs @ 12% body fat trying to go down to 8-9%
I find this new idea of amino pulsing very interesting. My question is, according to some of your example plans you have laid out the macronutrient and overall energy intake seems low to me for someone trying to gain muscle. I tend to determine my diet based on macronutrients rather than overall calories, but don’t you need a caloric surplus for optimal growth, unless of course the amino pulsing helps stimulate growth without being in a surplus, if you could elaborate It would be greatly appreciated. Thanks for your time.
Does he not require a post workout shake immediately after the workout?
[/quote]
It depends on when he finished the intra-workout shake. If timing was good you actually do not need an immediate post-workout shake since you will still have plenty of aminos available.
I find this new idea of amino pulsing very interesting. My question is, according to some of your example plans you have laid out the macronutrient and overall energy intake seems low to me for someone trying to gain muscle. I tend to determine my diet based on macronutrients rather than overall calories, but don’t you need a caloric surplus for optimal growth, unless of course the amino pulsing helps stimulate growth without being in a surplus, if you could elaborate It would be greatly appreciated. Thanks for your time.[/quote]
I also mentioned in a previous post that this is just the basic structure. Food is added to the solid meal depending on how the body is reacting (gaining/losing weight).
Coach, Hope this is the right spot for this question. Currently I’m in a muscle gaining phase where I have 2 high carb days 2 med 2 control days and just started having 1 low protein day. my question is regarding the para workout shakes. my para workout looks like this on a high day:
.2g aminos -60
5g leucine -30
50g carb/25g isolate -20
100g carb/50gisolate pwo
50g carb/25g isolate 60 min after workout
100g carb from oats and 50g protein from egg whites 60 minutes later.
so far this has seems to be allowing me to gain without much fat. so my question is first is that an acceptable protocol considering anaconda isnt available and second i noticed you’ve dropped the pwo shake and pwo carbs so if I drop alot of the carbs around the workout period would it hinder muscle gain or would I still be able to gain even though nutrients would be greatly reduced.
[quote]kg wrote:
Coach, Hope this is the right spot for this question. Currently I’m in a muscle gaining phase where I have 2 high carb days 2 med 2 control days and just started having 1 low protein day. my question is regarding the para workout shakes. my para workout looks like this on a high day:
.2g aminos -60
5g leucine -30
50g carb/25g isolate -20
100g carb/50gisolate pwo
50g carb/25g isolate 60 min after workout
100g carb from oats and 50g protein from egg whites 60 minutes later.
so far this has seems to be allowing me to gain without much fat. so my question is first is that an acceptable protocol considering anaconda isnt available and second i noticed you’ve dropped the pwo shake and pwo carbs so if I drop alot of the carbs around the workout period would it hinder muscle gain or would I still be able to gain even though nutrients would be greatly reduced.
thanks as always[/quote]
I would keep it exactly as it is right now, but consume the PWO shake during your workout. This is a very good example of a powerful insulin/amino loading strategy for maximum mass.
coach, I hope this isn’t doesn’t irritate you, but could you give a quick example of how a ‘pulse’ should be done say in the morning and PWO? There’s so many posts it’s hard to keep it all in order.
Also, if someone can afford both whey isolate and regular casein, where would you space the two throughout the day. Thank you