Coach,
In regards to the amino acid pulsing prior to meals using Casein Hydrolysate and Leucine, would adding additional supplements to this disrupt the hyperaminoacidemia effect of the CH and Leucine or is it ok to take supplements at this time also (specifically Receptormax and HOT-ROX)?Thanks.
Coach,
If someone were to cut with 4 meals a day of high fat and protein would there be a significant benefit to 3 Whey+Creatine shakes throughout the day of maybe 1/2 scoop whey with 3-5g creatine in order to maintain muscle mass better?
Thank you
So Iām reading this thread and it makes me think. āIs this the first time Iāve heard protein āpulsingā?ā. I guess the term would actually be āamino acid pulsingā, but then I go search here and google for āprotein cyclingā. It seems as though this topic (or similar) has been around before.
[quote]Phadrues wrote:
Coach,
In regards to the amino acid pulsing prior to meals using Casein Hydrolysate and Leucine, would adding additional supplements to this disrupt the hyperaminoacidemia effect of the CH and Leucine or is it ok to take supplements at this time also (specifically Receptormax and HOT-ROX)?Thanks.[/quote]
The two you mentionned are fine.
Hey CT, IĆ¢??m on week 3 of Jacked and down nearly 10lbs with a huge increase in strength. Very impressed. IĆ¢??m having to adjust my leg day workouts though, as I damaged my knee, but IĆ¢??m making due.
Question: I only have 1 hour to work out at lunch. In order to get it all in, would you recommend that I (a) cut the number of sets, (b) reduce the rest time between sets to almost nothing (e.g. complete A2 and jump back to A1 with only a few seconds rest), or (c) do the cardio component at night when IĆ¢??m off work?
My hockey team has got tests in the power clean every two months during the off-season.
The first test I power cleaned 85kg (which I know is really bad). Earlier I didnāt train so much olympic lifting variations but I started after the tests. Now 2 months later my hang (power) clean has developed and I now hang clean 85kg 5 times.
But when I power clean I really canāt use the power from the hang clean, and basically my power clean hasnāt got any better since the last test.
Do you have any tips to help me make the transition easier?
I feel like I lose all the power when the bar reaches my knee/lower thigh. When I hang clean I get most of the power from the āturnā when I lower the bar and then explode from the starting position of the concentric part.
When I power clean, this part dissappears and I lose everything.
When I hang power clean I focus on:
Hope you have time to give me some help.
thanks,
control_61
Thibs, is this new casein hydrolysate/leucine amino peak/Surge approach going to be discussed and be a part of your new Super Program(s) coming out in the near future?
I hope so, thanks!
[quote]Italiano wrote:
Thibs, is this new casein hydrolysate/leucine amino peak/surge approach going to be discussed and be a part of your new Super Program(s) coming out in the near future?
I hope so, thanks![/quote]
Probably. I really feel that it makes a huge difference. Not only on myself but on several VERY high level individuals.
PRE-BREAKFAST
20g of casein hydrolysate
5g leucine
BREAKFAST (20-30 minutes later)
8-10 egg whites
200g berries
SNACK (3 hours after breakfast)
20g of casein hydrolysate OR 30g of whey hydrolysate
5g leucine
LUNCH (90-120 minutes after snack)
200g pork tenderloin or 10 egg whites
1 cup rice or 1 potatoe
SNACK (3 hours after snack)
20g of casein hydrolysate OR 30g of whey hydrolysate
5g leucine
DINNER
OPTION 1 (if dinner is at least 2 hours after your workout)
300g red meat
Big salad with olive oil
OPTION 2 (if dinner is prior to your workoutā¦ but in that case it has to be at least 2 hours prior)
200g pork tenderloin or 10 egg whites
1 cup rice or 1 potatoe
EVENING SNACK
2 whole eggs
100g cottage cheese or 1 scoop low-carbs Metabolic Drive
Green veggies
To that you tack on the para-workout strategy explained in my prior post.
Thank you for such a detailed response. For the dinner option 1, did u mean to type 200 grams of red meat, because the difference in nutrients between 300 grams of red meat and pork\egg white option seems significant. And on the low day do you suggest eating fruits and nuts until the last 2 meals of the day where one should eat about 1 gram of protein per body weight split among 2 meals?
[quote]daffyduck wrote:
Thank you for such a detailed response. For the dinner option 1, did u mean to type 200 grams of red meat, because the difference in nutrients between 300 grams of red meat and pork\egg white option seems significant.[/quote]
Itās to keep a similar caloric content considering the higher carbs intake for option 2.
[quote]daffyduck wrote:
And on the low day do you suggest eating fruits and nuts until the last 2 meals of the day where one should eat about 1 gram of protein per body weight split among 2 meals? [/quote]
Yeeeaaahhhh, thatās fine, although Iād go easy on the nuts to avoid ingesting too much slowly absorbed protein. And 1g of protein per pound might be a bit high for the low day. 0.5g per pound would be more effective.
Hey Christian, got a quick one for ya. In terms of a bulk, for a meso-endo, would you prescribe a diet high in fats and protein to combat a low insulin sensitivity, or do you think it wiser to stick to higher carbs? I would imagine that even with the high fat option there would still be high carb days. Which do you think is more efficacious?
Thibs, during the one low protein day during the casein hydrolysate pulse/surge setup, what do you recommend eaten during the day before the last two meals consisting of solid protein. Healthy fats and carbs from fruit with the addition of the pulse/surge spikes?
Or will all of this be covered/discussed in the Super Program(s) coming out?
(This new approach sounds great, but without knowing the exact setup, its hard puting it altogether. Also I am half way through your Get Jacked Program right now, is there any way of incorporating this approach to make it more effective, even though its going great as is?)
Thanks
Coach,
I am EXTREMELY interested in using your current diet strategie. I am following Poliquins diet strategies, but keen to give this a try from the good feedback.
Now, I am currently fixing my thyroid and in a fat loss phase, whilst been very insulin resistant, so no carbs. Currently 14.5% bf @ 205.5lbs
I typically train at 7am, so my current diet:
Meat and nuts breakfast
Train 1 hr later, pwo shake
Pwo meal 1 hr later
And 4-5 other meals etc.
I get measured weekly(Sats), so plan on starting this approach as of Sunday. Now, reading your setup, would the below be along the lines of what you recommend, because I am a little confueed.
Meal 1: 20-30g HC
Meal 2: 300g red meat and nuts 30 mins later(Pre workout 1 hr before)
Meal 3: During workout - 30g BCAA
Meal 4: 30g HC (Post workout)
Meal 5: 30g HC (1 hr Post workout)
Meal 6: 300g white meat and green veggies
Meal 7: 30g HC
Meal 8: 300g red meat and green veggies
This equates to 300g protein(which is less than Im on now), and fats will be at discretion(100-120g)
Thanks for you help.
I really do appreciate it!
GJ
CT,
Discussions have been really interesting lately, good to see that there is still so much to learn!!
What would you recomend for a ālow carberā if waking up at 5am and training at 7am?
Currently:
5am - 5g Leucine, 30g Milk Protein & 30g Peanut butter
6:30am - 20g BCAA, 5g Creatine & Workout Fuel
7:00am - (during Training) 20g Whey Protein Hydrolysate
8:00am - 5g Creatine and Surge or 20g WPH & 20g Glycine
Iād guess now youād recomend Whey at 5am, but being low carb what should I have with it?
and how long should you wait after a meal containing fat before taking Workout fuel?
Many Thanks
Coach,
What do you recommend (as far as diet & supplements go) to an individual with high levels of serum prolactin?
Also, is the herb vitex (chasteberry) safe for males to take?
Greatly appreciated if you can answer my question.
āchasteberryā is named that for a reason ;o
[quote]danchubb wrote:
āchasteberryā is named that for a reason ;o[/quote]
Yep, it tends to be an anti-androgen in males. So while it can help with excess estrogen issues, in some people it will also lower testosterone.
Coach,
I ran your regressive keto cycle not too long agoā¦ dropped about 6.5kg but only 2% bodyfat and a LOT of strength.
Training was 3 full body sessions running an ABA type split of
A:
Horizontal push
Deadlift
Horizontal pull
Ab work
B:
Vertical pull
Squat
Vertical push
Ab work
Everything pretty much in the 4 sets of 4-8 (with 4-8RM loading) and 2-3 min rest periods.
No energy systems work, just some added NEPA walks occasionally when losses stalled. I followed the plan to a tee but really wasnt happy with my results. I realise I must have made a massive mistake somewhere!
[quote]CallMeClark wrote:
Hey Christian, got a quick one for ya. In terms of a bulk, for a meso-endo, would you prescribe a diet high in fats and protein to combat a low insulin sensitivity, or do you think it wiser to stick to higher carbs? I would imagine that even with the high fat option there would still be high carb days. Which do you think is more efficacious?[/quote]
I think that this is somewhat of a limited and rough approach.
For maximum results, a diet should be based on the individualās needs, capacities and goals.
For one thing I do not believe in gorging or force-feeding to induce extra growth. In my experience it doesnāt work, except for genetic freaks of individuals using anabolic drugs.
Natural individuals are limited by their own natural biology/physiology when it comes to using nutrients to build muscle.
When you reach the ceiling of how much nutrients you can turn into muscle daily, any extra food ingested will not lead to more muscle growth but it will contribute to making yourself fatter.
Someone who wants to maximize his muscle mass, especially if he is an endomorph (or partially an endomorph) who tends to put on fat relatively easily, needs precision in his muscle gain diet.
YES the sheer amount of nutrients consumed IS important, but itās not the only (or even the most important) factor involved.
These are the two most important things.
Anybody who wants to build as much muscle mass as possible should start by planning the para-workout period of the day (60 minutes prior to your workout right up to 60 minutes after your workout). If you nail this perfectly YOU WILL GAIN MUSCLE MASS. You might screw up the rest of your day, but youāll still progress if you were perfect during that period.
Obviously youāll do even better if the rest of your day is perfect too, but para-workout nutrition is key.
Iāve written several posts regarding that topic in this thread, I suggest that you look them over.
[quote]Italiano wrote:
Thibs, during the one low protein day during the casein hydrolysate pulse/surge setup, what do you recommend eaten during the day before the last two meals consisting of solid protein. Healthy fats and carbs from fruit with the addition of the pulse/surge spikes?
Or will all of this be covered/discussed in the Super Program(s) coming out?[/quote]
Actually during the whole day, except those last two meals, protein is to be kept as low as possible. So donāt use any protein powder. You can have some nuts, but donāt go overboard. Fruits and veggies would be your best choices.
[quote]Italiano wrote:
(This new approach sounds great, but without knowing the exact setup, its hard putie ng it altogether. Also I am half way through your Get Jacked Program right now, is there any way of incorporating this approach to make it more effective, even though its going great as is?)
Thanks [/quote]
The pulse-feeding approach I described earlier can be used, simply remove the carbs from the menu and replace them by veggies.