Pre, During, & Postworkout Nutrition.

[martinelli]

Originally Posted by alan aragon

This really depends on what your goals are. The emphasis would be different for specific types of sports performance, and different still for bodycomp goals. The better you can narrow down the goal for me, the more appropriate my 2-cent answer will be . I'll hold off on the rest of the Q until I hear back from you about this.

Good afternoon, Alan,
I've been looking forward to your reply! Missed the detail there concerning my own goals. I am currently attempting a recomp. A month ago, I stood at a dismaying 18.1% at 178 lbs. Last week, I measured in at 17.2% at 183.

Now, to your chagrin, the mode of testing was BIA. However, I don't see a problem regarding precision as long as I stick to BIA to reassess my body composition each month.

There you go! I have a ton more questions, but I'll hold myself back for now until you catch up.

By the way, has anyone ever approached you regarding shadowing/interning under you?

[djansen]

Hey Alan,
Have you seen any research on weight training and cardio? I have seen a few articles in some mags saying that weight training and cardio should be done seperate. It messes with recovery or something like that lol.

[CoQ10]

Originally Posted by martinelli

Now, to your chagrin, the mode of testing was BIA. However, I don't see a problem regarding precision as long as I stick to BIA to reassess my body composition each month.

FWIW, I used BIA to measure progress several years ago. The numbers were far from accurate, especially as I got leaner. You may want to consider calipers or even circumference measures.

Good luck with your cut .

-C10

[martinelli]

Originally Posted by djansen

Hey Alan,
Have you seen any research on weight training and cardio? I have seen a few articles in some mags saying that weight training and cardio should be done seperate. It messes with recovery or something like that lol.

djansen, I read that resistance training influences phosphorylation of p38 MAPK (mitogen-activated protein kinase). On the other hand, endurance work triggers phosphorylation of MAPK ERK1/2 (extracellular-signal regulated kinase). The two inhibit each other, although I don't believe that this means that they are mutually exclusive. Apparently, in training protocols involving heavy weight for low reps followed by metabolic work for high reps, there incidentally is successive phosphorylation of these respective enzymes. I've been having trouble extrapolating this to observable effects on a trainee's adaptations. In Practical Programming for Strength Training, Rippetoe and Kilgore state that as little as an hour's length of separation between the cardio session and resistance bout is enough to bypass the adverse effect of the cardio on force production during weight training. Whether or not this has to do with the above enzymes, I don't know. Barring warm ups and a short period of post-workout LISS, it seems to make sense. I'm guessing that cardio has a depressive effect on the hypertrophic stimulus provided by training?

Originally Posted by CoQ10

FWIW, I used BIA to measure progress several years ago. The numbers were far from accurate, especially as I got leaner. You may want to consider calipers or even circumference measures.

Good luck with your cut .

-C10

Thanks, C10! By the way, as you continued to lean out, did the numbers for your BF increase or decrease? It's the only inexpensive and consistent mode of testing I have available on campus; the multiple-site calipers are prone to human error, aren't they?

And as some food for thought, regarding body recomposition, when one puts on weight but registers a lower BF%, is this due to an increase in LBM, a decrease in BF, or both?

Conceivably, if one were to continue gaining weight, assuming that all of it were muscle, that individual's BF% would actually decrease relative to his/her new total body weight - without having experienced any actual concurrent drop in BF. If the individual were to continue gaining LBM in this way, can we safely say that he would begin to see his abdominals simply as a result of having more muscle there? A long time ago, Layne made a case for this, that individuals with more lean mass would begin to see definition at higher body fat percentages even holding body fat constant. It's interesting because it suggests that targeting body fat is not the only way to lean out. Body recomp is a beautiful thing.

So what's the implication? Not every individual necessarily has to be below 10% body fat to see definition, assuming they are genetic freaks and all the weight they gain under hypercaloric conditions is muscle. Can this explain why some individuals see definition in percentages as high as 15% (anecdotal claims only)?

What do you think?

[in10city]

Originally Posted by djansen

Hey Alan,
Have you seen any research on weight training and cardio? I have seen a few articles in some mags saying that weight training and cardio should be done seperate. It messes with recovery or something like that lol.

This is probably the one you are referring to: http://jap.physiology.org/cgi/conten...act/106/4/1187

I think nutritional intake surrounding the exercise bouts could be looked at as a possible limitation. Also, one would question the carryover applicability when upper body resistance training is used as opposed to lower body.

[CoQ10]

Originally Posted by martinelli

So what's the implication? Not every individual necessarily has to be below 10% body fat to see definition, assuming they are genetic freaks and all the weight they gain under hypercaloric conditions is muscle. Can this explain why some individuals see definition in percentages as high as 15% (anecdotal claims only)?

What do you think?

Martinelli -

Is true body recomposition possible? IMO, it depends on the circumstances. Over the past few years, I've really come to appreciate the role of genetics in weight training. Some people tend to hold less water than others. Others have more prominent abdominal muscles. A few lucky folks will have an easier time clinging to LBM in the face of a caloric deficit. There are so many individual variations, its impossible to really make any generalizations.

That said, I think the two groups of people who are capable of a true recomp are the untrained/deconditioned and genetically gifted. For the large majority, not dropping any LBM during a fat loss phase is nearly impossible. Maintaining bodyfat levels during a mass gaining phase is equally difficult. Realistically, I think one should focus on minimizing fat gain while culking rather than eliminating it altogether.

Hope that answers your question. Just my opinion based on observation - I could very well be dead wrong .

-C10

[martinelli]

Originally Posted by CoQ10

Martinelli -

Is true body recomposition possible? IMO, it depends on the circumstances. Over the past few years, I've really come to appreciate the role of genetics in weight training. Some people tend to hold less water than others. Others have more prominent abdominal muscles. A few lucky folks will have an easier time clinging to LBM in the face of a caloric deficit. There are so many individual variations, its impossible to really make any generalizations.

That said, I think the two groups of people who are capable of a true recomp are the untrained/deconditioned and genetically gifted. For the large majority, not dropping any LBM during a fat loss phase is nearly impossible. Maintaining bodyfat levels during a mass gaining phase is equally difficult. Realistically, I think one should focus on minimizing fat gain while culking rather than eliminating it altogether.

Hope that answers your question. Just my opinion based on observation - I could very well be dead wrong .

-C10

Darnit, thanks for the reality check, Co10. Rather than continuing to be delusional, I'll devote myself to the culking concept.

By the way, have you heard of the effectiveness of such protocols as GVT (10x10, as popularized by Poliquin), GBC, and Meltdown? Allegedly, the nature of these volume-oriented styles are meant to strip .5% of your BF a week. At the same time, devoting as little as 2 weeks to such a program as GVT is supposed to fill you out and maximize your hypertrophy at your current level of strength. Do you know anything about the efficacy of following these programs?

[wobemaster]

Originally Posted by martinelli

Darnit, thanks for the reality check, Co10. Rather than continuing to be delusional, I'll devote myself to the culking concept.

By the way, have you heard of the effectiveness of such protocols as GVT (10x10, as popularized by Poliquin), GBC, and Meltdown? Allegedly, the nature of these volume-oriented styles are meant to strip .5% of your BF a week. At the same time, devoting as little as 2 weeks to such a program as GVT is supposed to fill you out and maximize your hypertrophy at your current level of strength. Do you know anything about the efficacy of following these programs?

fat loss i can see, 10x10 would be deplete glycogen like nothing else couple that with low carbs and you've got a winner. For hypertrophy i highly doubt it, not nearly enough of a tension stimulus you'd be better off sticking in a 5-12 rep range.

[double gonad]

Just chiming in on the GVT. I've got no idea whether or not it burns x% of fat, etc but I did a 6-week stint of GVT last year and it became mind numbing pretty quickly. I'm planning on doing a modified GVT program later in the year based on an article on the T-nation site. Rather than doing a straight 10x10, they suggested picking a body part and doing a 5x10 followed by another 5x10. So for legs, back squats 5x10 followed by front squats 5x10.

I'm sure a lot of people have done 10x10 with no problems. For me, the volume was fine but the lack of variation in exercises made the program short lived.

[WAPump]

Hey everybody. So i've always taken a post workout shake (Syntha 6), but recently i've decided to take a pre-workout shake, too (yesterday i threw a banana, 1/4 cup oats, 2 scoops EAS protein into 10oz of water). Previously i just threw together a high carb, high protein, low fat mini-meal before the gym (which made me feel like a lead weight). I understand the concept of needing carbs and protein and minimal fats in these shakes, but what do you guys do (I.E. what are your pre-workout shake recipes)?

responses would be greatly appreciated
(by the way i did search the thread, but some error page kept coming up)

[CoQ10]

Originally Posted by martinelli

By the way, have you heard of the effectiveness of such protocols as GVT (10x10, as popularized by Poliquin), GBC, and Meltdown? Allegedly, the nature of these volume-oriented styles are meant to strip .5% of your BF a week. At the same time, devoting as little as 2 weeks to such a program as GVT is supposed to fill you out and maximize your hypertrophy at your current level of strength. Do you know anything about the efficacy of following these programs?

Martinelli -

I've used GVT a bit in the past and enjoy it. However, it's no magic bullet. I put on some lean mass, but ultimately it comes down to diet more than training protocol, IMHO.

IIRC, GVT uses a 10 x 10 scheme, which may not be optimal for hypertrophy. If I were doing GVT now, I might use something like 10 x 6.

Good luck!

-C10

[kfisherx]

Originally Posted by martinelli

Thanks, C10! By the way, as you continued to lean out, did the numbers for your BF increase or decrease? It's the only inexpensive and consistent mode of testing I have available on campus; the multiple-site calipers are prone to human error, aren't they?

There is simply no real reliable way to measure bf% esp for someone trying to recomp. I am currently doing a culking phase and I cannot (for the life of me) find any reliable enough bf% measurement that will tell me what exactly my body is doing. I am supposed to be cutting but the scale is not moving and neither are my bf% tests. But, my abs are starting to pop and I see new cuts all the time. So do others. It is weird. So recomping is largely a matter of faith for me. I eat the way I am instructed to eat, workout the way I am told, cross my fingers and hold my breath. So far it is working pretty amazingly though I would love for it to go faster.

Do you subscribe yet to the AARR? Reason I ask is there are a couple of really good articles on this subject of culking, bulking and cutting. What is realistic to expect in the way of gains or loss, etc. It would be well worth you dollars to invest if you do not already.

[Julian_H]

Originally Posted by ZLINDWALRUS

Hey everybody. So i've always taken a post workout shake (Syntha 6), but recently i've decided to take a pre-workout shake, too (yesterday i threw a banana, 1/4 cup oats, 2 scoops EAS protein into 10oz of water). Previously i just threw together a high carb, high protein, low fat mini-meal before the gym (which made me feel like a lead weight). I understand the concept of needing carbs and protein and minimal fats in these shakes, but what do you guys do (I.E. what are your pre-workout shake recipes)?

responses would be greatly appreciated
(by the way i did search the thread, but some error page kept coming up)

whey and fruit or a whole food meal. i've exhausted my tolerance for eggs in the morning, so sometimes i have a cheeseburger on whole wheat (and i'm dieting ;D).

post workout consists of a protein blend, oats or fruit, milk, and honey. it's not that honey is particularly nutritious, but i can't get enough of the taste.

p.s. i'm baaaaaaaaaack !!

[martinelli]

Originally Posted by kfisherx

There is simply no real reliable way to measure bf% esp for someone trying to recomp. I am currently doing a culking phase and I cannot (for the life of me) find any reliable enough bf% measurement that will tell me what exactly my body is doing. I am supposed to be cutting but the scale is not moving and neither are my bf% tests. But, my abs are starting to pop and I see new cuts all the time. So do others. It is weird. So recomping is largely a matter of faith for me. I eat the way I am instructed to eat, workout the way I am told, cross my fingers and hold my breath. So far it is working pretty amazingly though I would love for it to go faster.

Your description of recomping exactly fits my personal experience, kfisherx! In fact, I think we're identical in our experience and opinion of recomping. Thanks for weighing in on this!

I too, have not been moving the scale. I've been recomping for 2 months now, and the scale did not budge at 185. I have been fluctuating between 185 and 190, which is likely caused by my creatine consumption as well as indulgence in my shot of red wine in the evenings (for health purposes, of course ). But, and here's the critical thing, I have finally learned to go by the mirror, and I look better despite no change in the numbers. Just like you.

The problem now, as you quite clearly put, is knowing where the leanness is coming from. An increase in mass, or a drop in fat? I'd really hope that at least some of it is a drop in fat. Because if I'm getting leaner by means of adding on more muscle, the fact is that I still have the same amount of fat covering my midsection! Granted that a slight gain in LBM will slightly stoke the metabolic furnace, we have to consider that this small but extra bit of energy expenditure can be matched by such ridiculous techniques as eating spicy foods, drinking iced water and often, fidgeting your hands and feet while sitting in class, walking, and taking stimulants.

What I'm saying is that although body recomp is desirable in that conceivably we are getting the best of both worlds, seeing how muscle, unless we have a ton of it, should not be the riding factor in the sole goal of fat loss, I may have to transition to a more aggressive, fat burning-centric protocol at the expense of recomping and strength gains in order to make a more dramatic change come next fall. Co10, you can attest to this, right?

Alan, can you take on another client?!?!

Originally Posted by kfisherx

Do you subscribe yet to the AARR? Reason I ask is there are a couple of really good articles on this subject of culking, bulking and cutting. What is realistic to expect in the way of gains or loss, etc. It would be well worth you dollars to invest if you do not already.

Yup, subscribed to AARR 2 months ago! Very eye-opening and myth-breaking. The most objective approach I've seen anyone take to a field that is so ridden with misled layman recommendations (with the best of intentions).

[eriram]

Are your waist measurements changing while you stay at that weight? If it is going up then it's probably not a good thing. But if it is staying the same or going down WHILE you are increasing the poundage in the gym...well I could only assume good things are happening.

Originally Posted by kfisherx

There is simply no real reliable way to measure bf% esp for someone trying to recomp. I am currently doing a culking phase and I cannot (for the life of me) find any reliable enough bf% measurement that will tell me what exactly my body is doing. I am supposed to be cutting but the scale is not moving and neither are my bf% tests. But, my abs are starting to pop and I see new cuts all the time. So do others. It is weird. So recomping is largely a matter of faith for me. I eat the way I am instructed to eat, workout the way I am told, cross my fingers and hold my breath. So far it is working pretty amazingly though I would love for it to go faster.

Do you subscribe yet to the AARR? Reason I ask is there are a couple of really good articles on this subject of culking, bulking and cutting. What is realistic to expect in the way of gains or loss, etc. It would be well worth you dollars to invest if you do not already.

Originally Posted by martinelli

Your description of recomping exactly fits my personal experience, kfisherx! In fact, I think we're identical in our experience and opinion of recomping. Thanks for weighing in on this!

I too, have not been moving the scale. I've been recomping for 2 months now, and the scale did not budge at 185. I have been fluctuating between 185 and 190, which is likely caused by my creatine consumption as well as indulgence in my shot of red wine in the evenings (for health purposes, of course ). But, and here's the critical thing, I have finally learned to go by the mirror, and I look better despite no change in the numbers. Just like you.

The problem now, as you quite clearly put, is knowing where the leanness is coming from. An increase in mass, or a drop in fat? I'd really hope that at least some of it is a drop in fat. Because if I'm getting leaner by means of adding on more muscle, the fact is that I still have the same amount of fat covering my midsection! Granted that a slight gain in LBM will slightly stoke the metabolic furnace, we have to consider that this small but extra bit of energy expenditure can be matched by such ridiculous techniques as eating spicy foods, drinking iced water and often, fidgeting your hands and feet while sitting in class, walking, and taking stimulants.

What I'm saying is that although body recomp is desirable in that conceivably we are getting the best of both worlds, seeing how muscle, unless we have a ton of it, should not be the riding factor in the sole goal of fat loss, I may have to transition to a more aggressive, fat burning-centric protocol at the expense of recomping and strength gains in order to make a more dramatic change come next fall. Co10, you can attest to this, right?

Alan, can you take on another client?!?!



Yup, subscribed to AARR 2 months ago! Very eye-opening and myth-breaking. The most objective approach I've seen anyone take to a field that is so ridden with misled layman recommendations (with the best of intentions).

[Blindead]

I'm probably going to try to recomp once I'm healed up. I've got a nice paunch built up from a 9 month bulk and from not being able to lift, and I'm probably going to be weak from not being able to lift to boot. Hopefully all works out well.

[djansen]

Originally Posted by Seamless

I'm probably going to try to recomp once I'm healed up. I've got a nice paunch built up from a 9 month bulk and from not being able to lift, and I'm probably going to be weak from not being able to lift to boot. Hopefully all works out well.

good luck bro!

what kind of training and diet are you running?

[kfisherx]

Originally Posted by martinelli

...But, and here's the critical thing, I have finally learned to go by the mirror, and I look better despite no change in the numbers. Just like you.

The problem now, as you quite clearly put, is knowing where the leanness is coming from. An increase in mass, or a drop in fat?

...Alan, can you take on another client?!?!


Yup, subscribed to AARR 2 months ago!

I don't think that we can be objective enough to just go by the mirror. At least I can't. The lower I get in BF% the more I get emotional and unobjective. It freaks me out too much to go by my own eyes. I have to take pics and let Alan tell me what is going on. LOL! I also get hints from friends telling me that I am looking leaner and seeing abs pop and things like that. But if I did not have someone I trusted giving me the scoop on what is going on visually there is NO WAY I could do a recomp. The work is hard and the results are practically invisible month to month.

My waist is either shrinking or staying the same right now. I don't expect it to shrink much more than an inch or inch and a fragment even when I am down to competition leanness. I am pretty thick waisted and had this same waist size in high school. I know I am gaining muscle when my strength increases in the gym. My training program is very structured such that I can keep track of exactly when I am losing or gaining strength. I am still gaining strength so I know that things are working. Honestly I don't give a flip anymore how much muscle I have gained or fat I have lost in any sort of detail. I only care that I am losing fat AND not losing strength or gaining strength. Screw the details.

Good that you got AARR subscriptions.... Find culking Part I and Part II (I think it is Nov and Jan issues) Good reading on this very subject to help you set reasonable goals.

Or you can just hire Alan and have him figure it all out for you. Then you too can eat what you are told and train how you are told and just have faith... That's the way I recommend....

[Blindead]

Originally Posted by djansen

good luck bro!

what kind of training and diet are you running?

as far as diet...who kknows. i'll dick around and figure out what calorie level i'm going to sit at and then basically just eat whatever. i tend to eat pretty clean on a non-bulk diet by necessity: i'll eat too much if i don't.

training...hm. probably will depend on how well my recovery goes. if it's not perfect, probably a regular old bodypart split kinda treading the line between hypertrophy and strength simply because higher reps are easier on joints.

if i recover perfect? either conjugate (westside barbell) training or another run of madcow's 5x5. prob with madcow's is that it's boring as hell and kills your joints.

[martinelli]

Originally Posted by Seamless

as far as diet...who kknows. i'll dick around and figure out what calorie level i'm going to sit at and then basically just eat whatever. i tend to eat pretty clean on a non-bulk diet by necessity: i'll eat too much if i don't.

training...hm. probably will depend on how well my recovery goes. if it's not perfect, probably a regular old bodypart split kinda treading the line between hypertrophy and strength simply because higher reps are easier on joints.

if i recover perfect? either conjugate (westside barbell) training or another run of madcow's 5x5. prob with madcow's is that it's boring as hell and kills your joints.

I wish you a speedy recovery, Seamless. Also, I read somewhere that local metabolic/anaerobic work is supposed to stimulate tendon and ligament growth via an acute GH pulse response. This was a technique adopted by HST, but it may be obsolete. Anyway, the idea is that preceding a mesocycle of heavy work (in your case, 5x5) with some lactate threshold training is supposed to cushion the joints from future injury when you do make the transition to heavier loads.

Anyway, 5x5 does seem to be hard on the joints. My shoulder clicks every time I do a press. No actual injury in the weight room though.

[martinelli]

Originally Posted by kfisherx

I don't think that we can be objective enough to just go by the mirror. At least I can't. The lower I get in BF% the more I get emotional and unobjective. It freaks me out too much to go by my own eyes. I have to take pics and let Alan tell me what is going on. LOL! I also get hints from friends telling me that I am looking leaner and seeing abs pop and things like that. But if I did not have someone I trusted giving me the scoop on what is going on visually there is NO WAY I could do a recomp. The work is hard and the results are practically invisible month to month.

My waist is either shrinking or staying the same right now. I don't expect it to shrink much more than an inch or inch and a fragment even when I am down to competition leanness. I am pretty thick waisted and had this same waist size in high school. I know I am gaining muscle when my strength increases in the gym. My training program is very structured such that I can keep track of exactly when I am losing or gaining strength. I am still gaining strength so I know that things are working. Honestly I don't give a flip anymore how much muscle I have gained or fat I have lost in any sort of detail. I only care that I am losing fat AND not losing strength or gaining strength. Screw the details.

Good that you got AARR subscriptions.... Find culking Part I and Part II (I think it is Nov and Jan issues) Good reading on this very subject to help you set reasonable goals.

Or you can just hire Alan and have him figure it all out for you. Then you too can eat what you are told and train how you are told and just have faith... That's the way I recommend....

You're currently training under him? Hope he's got space for one more!

[jtkitche]

Here is my morning routine...

Wake up at 4:15 AM take two scoops superpump 250 by gaspari nutriition 4:45 at the gym for weight lifting.
During workout I am taking Glutamen Select w/ BCAA's by Beverly and sip through the first hour of training.

Done training at 6:15 and I go do low intensity biking for 45 minutes.

Home by 7:10 eating 5 egg whites/1whole egg scrambled with loads of cayenne pepper; 1/2 cup of oatmeal with splenda brownsuger and dried blueberries; along with 2 lean outs; superpak; 4 Mass; 4 Ultra 40's from beverly.

Rest of my day is a precontest dieting technique, eating very clean and staying arond 2200 calories a day with 240g in carb; 200 in protein; and 40g in fats. In addition I always eat 1 cup of cottage cheese right before bed. I take 2 Lean Outs; 4 Ultra 40's; 4 Mass with every meal.

Question is am I hurting myself with my morning routine? I try to stay anabolic all night and throughout my morning routine which I think I accomplish. I don't think I ever get into a catabolic state, however, I am not the nutrition master... I just read to much.

[joesant324]

I ride my bike to and from the gym, it's about a 25min ride each way. So my question is this: Should i have my post workout shake (which usually consists of 1 scoop whey+ 1 scoop casein (or whey) and 1 scoop of ON's glycomaize, 12-16oz skim milk or water) on my way home or should i just wait until I get home. Would the 25-27min make a difference or am I ok just drinking it when i get home? Thanks guys!

[topdog101]

I eat how much I should on workout days e.g calories and protein but the day after (rest day) I dont get anywere near, how bad is this and how should I eat compared to workout days

[getbigfast62]

How is this for an early morning pre workout meal plan?
Wake Up: 6:45
2 large glasses of water

7:00
1 banana
1/2 cup oats
1 scoop whey protein with milk
1 tablespoon natural peanut butter

7:30
1 scoop sp 250

8:00-10
workout

Any tips or suggestions?

[signature166]

Originally Posted by getbigfast62

How is this for an early morning pre workout meal plan?
Wake Up: 6:45
2 large glasses of water

7:00
1 banana
1/2 cup oats
1 scoop whey protein with milk
1 tablespoon natural peanut butter

7:30
1 scoop sp 250

8:00-10
workout

Any tips or suggestions?

I don't know, what do you think? Are the macro breakdown and timing of the two meals relevantly similar to the posted pre-workout guidelines?

[kfisherx]

Originally Posted by martinelli

You're currently training under him? Hope he's got space for one more!

Yes. I have made tremendous gains this past year in my bulk and so far am keeping the lbs for this cut (am prepping for a photo shoot). Results have been absolutely amazing though painful at times. His workouts are killer in volume and you hafta do a lot of tracking and reporting to make it work. In the end it is worth it though for the results. I did this on my own last year and did nothing more than spin circles (putting on muscle then losing it all in my cut).

I think that it isn't so impossible to do recomp as much as it is so slow and the signs of success are so hard to see real time that people do not have patience for it. On this program I have no choice but to wait it out. As much as it freak'n kills me sometimes!

Good luck to ya!

[sepandee]

Alan, can you comment on this study? I know you've said aspirin and ibuprofen suppresses muscle protein synthesis, but http://www.scientificblogging.com/ne...se_muscle_mass

Taking daily recommended dosages of ibuprofen and acetaminophen caused a substantially greater increase over placebo in the amount of quadriceps muscle mass and muscle strength gained during three months of regular weight lifting, in a study by physiologists at the Human Performance Laboratory, Ball State University.

...

Over three months, says Dr. Trappe, the chronic consumption of ibuprofen or acetaminophen during resistance training appears to have induced intramuscular changes that enhance the metabolic response to resistance exercise, allowing the body to add substantially more new protein to muscle.

How this is possible, if at all, is beyond my understanding.

[omegaevolution]

hey guys, i need some suggestions for a six meal a day diet program.. starting with protein shake in the morning and b4 bed... around 1800 calories... and mostly protein..low-carb

[sepandee]

Originally Posted by omegaevolution

hey guys, i need some suggestions for a six meal a day diet program.. starting with protein shake in the morning and b4 bed... around 1800 calories... and mostly protein..low-carb

Have 5 protein shakes a day, 10 egg whites, half a bowl of rice, a steak, a chicken breast, and another 5 protein shakes...

Be kind to your body. You don't need to overdose on protein. In fact, by most standards a 60/20/20 card/protein/fat ratio is not a bad place to start, especially if you're a healthy individual. Of course depends on the circumstances and the individual but a "mostly protein" diet is certainly not the smart way to go about doing things.

And no one over here is going to write you a diet. Do your own research.