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For the most part. Along with the slow digesting proteins in the milk itself. The grape juice will initiate an insulin response to shuttle the protein/carbs to your depleted muscles. If you search...

i would swap the 10oz of milk post workout with 10oz grape juice (assuming you are training hard). just my opinion.

You've still got enough time before your competition to play around with small changes in your diet. Like I said, try eliminating the PB (and you only have to do it for a week or so to see if it even...

true. but look at the volume of exercise she's doing. obviously something is off if she's not seeing the results she's looking for. i took out the PB b/c I've stalled on keto while eating it and as...

also...try to put in some broccoli/cauliflower/asparagus in there somewhere. good stuff :)

i put some changes in your diet. don't get too caught up in the scale weight. when you drop your carbs a lot of small factors can influence what the scale says. i'm referring to muscle glycogen...

you grow on rest days, not while you're breaking the muscle down in the gym. make sure you're eating enough to compensate for the cardio.

do a search for carb cycling. basically to keep it...

i'm interested to see an answer as well. while 2 days is not a very long time in the big scheme of things, here is my opinion...i would have to assume that a.) although your body is burning stored...

Great job! Keep up the good work!

IMO this is the best PWO:

100% grape juice
Whey
Creatine

2:1 ratio of carbs to protein.

45-60 minutes later - 1-2 bananas, 30-50 grams of whey.

as far as this split goes, i would aim for something like this:

mon-chest/tri's
tue-back/bi's
wed - off or abs/stretching whatever "active rest"
thur-delts/traps
fri-bi's/tri's/forearms...

i am a huge fan of push/pull/leg splits :) basically you are delegating each of the three days to three compound movements and working from there - bench, squat, deadlift.

however, i prefer to do:...

agreed. i took a job a month out of college with a corporate travel agency and travel approximately 275 days/year all over the world. It was awesome...for the first year/year and half, but now i'm at...

i agree - as long as you are training hard and depleting glycogen you need to be taking in your pw carbs. your body doesn't care if it's morning or night, it just knows that it went through hell and...

eat your rice cakes with your 2 scoops of whey post workout. you don't seem to have any carbs immediately after the gym.

not sure if it's been said yet but i'd have to definitely say when my headphone gets caught on a machine/barbell or something and yanks it out of my ear!

So, I don't weigh myself anymore, but i have put on some muscle so probably more like 130lbs or so. I've been getting really good results with muscle gains and staying lean, but there's always room...

sounds about right!

yep

can't remember but i don't think you can take fruit from the mainland through immigration when you're going to hawaii and vise versa unless maybe it is dried fruit in a sealed package...might want to...