Eric Satterwhite - Accelerate Growth And Recovery

[webmaster]

Eric Satterwhite is back with a great article on accelerating growth and recovery. Learn how to get bigger and recover faster with Eric's secrets!

http://www.bodybuilding.com/fun/satter15.htm

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[Beast]

I hate it when the link doesn't work

[Beast]

Nice article Eric.
I was doing cardio (INtense 16 minute session) for about 2 weeks, then I just got busy. I am planning I starting again once this semester is over.

[Xtreme4Life]

Yet another great article Eric. I started bulking for the first time ever a couple months ago (only been lifting for a year of so) and pretty much cut out all cardio. I think I'll throw in a couple short intense sessions a week on the bike or eliptical machine and see how it affects the gains. Thanks for the info.

[EricS]

Yeah, And they only did it for 3 minutes.

the did 150 seconds of 130% of their VO2 max, then they did and All out sprint for 30seconds.

I susspect that those 16mintue ass whippers really do the trick.

------edit----

The did it on a cycle ergometer.

[str8flexed]

Nice article big man. AND THANK YOU FOR REFERENCE #4! You have no idea how long I've been searching for a reference that discussed cell volumization and protein synthesis. My question for you is...

You say that you double your carbohydrate intake...well I already take in around 400g per day... 800 just seems really high. Perhaps I'm being paranoid and just need to give it a shot.

one more...were these trained subjects or not. I only ask because perhaps as one trains more and more their body becomes more adept at sparing muscle glycogen. This is just a theory that I happened to think up as I was ready your article. But it made me think so that is good

Peace

[EricS]

Originally posted by str8flexed
Nice article big man. AND THANK YOU FOR REFERENCE #4! You have no idea how long I've been searching for a reference that discussed cell volumization and protein synthesis. My question for you is...

You say that you double your carbohydrate intake...well I already take in around 400g per day... 800 just seems really high. Perhaps I'm being paranoid and just need to give it a shot.

one more...were these trained subjects or not. I only ask because perhaps as one trains more and more their body becomes more adept at sparing muscle glycogen. This is just a theory that I happened to think up as I was ready your article. But it made me think so that is good

Peace

You theory is on the right track. more training leads to lower glycoegen and the reslust is teh over compensation. But with more traing, we become better at useing fat as a fuel. Also, the leaner you are, the better your body is at matching carbohydrate oxidation with the amount of intake. So the more you work out, the less you need to have this fear of getting fat. its not that likely. Our idea of "fat" is a fat persons heaven

Subjects: they were edurance trained with 9-10hr/week and a vo2max avg 56.(thats prety good) My "out of shape" vo2 is about 48

Yeah, 800 is alot. lets see, they did 10g/kg. so for a 200lb person thats 900grams.

Yeah, I'd be paranoid of that myself! How does 600 sound? that is 'almost' double. But I would do this only when you do a very high intensity cardio, or a leg workout. so you would only be doing it 2-3 times a week. I think that is reasonable. I would also try to do a cardio activity that ususe as many msucle groups as possible for this as well( upper and lower) running, swimming, rowing machines, elipticals,etc.

[Valcore]

Eric,

I decided to try your idea out today as I had been considering something like this for a while. I did a 16 minute max-ot cardio session this morning on the exercise bike. I was absolutely ruined. I drank a vp2/hsc/gl3 combo before during and after my workout. About 5 minutes later I ate a large serve of jasmine white rice and continued to eat rice, rice cakes, potatoes and for protein I ate chicken, tuna and VP2. I ate every 30 minutes to an hour and consumed roughly 600 grams of carbs before I hit the gym again for a weights workout. I took a few serves of creatine and glutamine throughout the day also.

Now I ate those carbs over about 8 hours and I could have eaten a lot more if I wasn't doing weights that day.

At the gym I looked massive. I was really full, as full as I've ever looked if not more so. Now, if I ate more carbs and did it on a seperate day from my weights it would work even better. I will be doing this from now on as it worked out great. Over the next couple of weeks we'll see how it goes and I'll keep you updated.

[D&G]

Originally posted by Beast
I hate it when the link doesn't work

They make these posts before the articles are actually up which is why the link didn't work for you - just need some patience!

[D&G]

Do you ever have a problem attempting this high intensity cardio when bogged down with severe DOMS or the general tiredness the day after a brutal weights session?

[Langers]

Interesting article.

So are you saying that on my 'off weights days' I should be doing say 15 mins of intense CV (peak at 90 MAX HR?).

When i diet I usually do 40 mins of gentle exercise (65% MAX HR), 4 times a week and reduce both carbs and fat. Would I be better of replacing this with the 15 mins of insense exercise and upping cals? or is this mainly for bulking phases?

[EricS]

Originally posted by Langers
Interesting article.

So are you saying that on my 'off weights days' I should be doing say 15 mins of intense CV (peak at 90 MAX HR?).

When i diet I usually do 40 mins of gentle exercise (65% MAX HR), 4 times a week and reduce both carbs and fat. Would I be better of replacing this with the 15 mins of insense exercise and upping cals? or is this mainly for bulking phases?

You can do this during the times your are tring to get very lean. You don't necessarily need to increase youtr calorie consumption when you are doing that. But you will need to rearange the time your consume certain types of calories.

During the few hours after your workout you will wan to comsume something in the way of a post work out shake of dextrose and whey. Even if you have 1/2 servings of each, it will do you good.

Follow this by some sort of high GI startchy carbohydrate like jasmine rice Like Valcore mentioned and for the rest of the day eat vegetables and fiberous carbs to keep your calorie intake in check. You can eat a ton of broccoli and spinach compared to potatoes or rice or whatever.

But yes, you would be better off doing this type of cardio instead of the "putting in my time" type of cardio.

[EricS]

Originally posted by D&G
Do you ever have a problem attempting this high intensity cardio when bogged down with severe DOMS or the general tiredness the day after a brutal weights session?

At first yes, but you will find that your soreness will go away much sooner when you do this. Esspecially if you follow this nutritional stratagy. as you're doing this cardio you are causing alot of vasodiolation and increase nutreint delivery to the muscles.

The "rate limiting" factor, if you will, of recovery is the amount of blood flow beign delviered to the area. the less blood circulating in that area, the slower the recovery process will be.

I'm seriously thinking about updating 'Anabolic Aerobics' as I have come across so many benefits to muscle tissue as a result of chronic high intesity aerobic work, its mind bogiling why bodybuilders Are so afraid of it.

[EricS]

Originally posted by Valcore
Eric,

I decided to try your idea out today as I had been considering something like this for a while. I did a 16 minute max-ot cardio session this morning on the exercise bike. I was absolutely ruined. I drank a vp2/hsc/gl3 combo before during and after my workout. About 5 minutes later I ate a large serve of jasmine white rice and continued to eat rice, rice cakes, potatoes and for protein I ate chicken, tuna and VP2. I ate every 30 minutes to an hour and consumed roughly 600 grams of carbs before I hit the gym again for a weights workout. I took a few serves of creatine and glutamine throughout the day also.

Now I ate those carbs over about 8 hours and I could have eaten a lot more if I wasn't doing weights that day.

At the gym I looked massive. I was really full, as full as I've ever looked if not more so. Now, if I ate more carbs and did it on a seperate day from my weights it would work even better. I will be doing this from now on as it worked out great. Over the next couple of weeks we'll see how it goes and I'll keep you updated.

Thats awesome, I am very interested in seeing how things go on a longer term trial.

[Langers]

I recently read an interesting article regarding post workout shakes.

It basically says that it is better to jsut take a simple carb on its own post workout to replenish depleted glycogen levels, stopping your body convert the protein straight into sugar. A protein only shake can then be taken about 20 mins later.

I would like very much to hear your thoughts on this.

Here is some of the article I am referencing:


"post workout nutrition.

This is where real gains can be made and lost as the 'window of
opportunity' arguably represents one of the most important meal times to the
bodybuilder/athlete. It goes without saying that the consensus of opinion is
to make a speedy recovery so we can progress at the fastest possible rate.
So commonsense dictates that this common belief should be reflected in our
post workout meal. With this in mind we now need to establish what needs to
be included in this meal as well as how much we should be looking to
consume. To begin with I recommend the contents to be split by a good 20 min
interval. This is because of the large demand placed upon the body to
replenish depleted glycogen levels. If you consume only protein immediately
after or even with carbohydrates straight after then you've been grossly
mislead. This is because your body will break down this protein to sugar to
replenish glycogen stores, such is the demand. This is clearly what we don't
want, I suggest up to 1g per kilo of lean bodyweight of simple carbohydrates
to be taken immediately post workout. This in my opinion is sufficient
enough as to not compromise your protein synthesis. Ideally this is to be
taken in a liquid form with added electrolytes and a small amount of
fructose. I typically search out a mixture of simple sugars in the form of a
ready made supplement or failing that a small bottle of Lucozade and a large
banana. This is obviously subject to the individual's lean bodyweight.

This alone can make a big difference even if protein consumption 20mins
later is moderate. However this is not enough, we need to optimise this
potential by consuming the same ratio of nutrients protein wise, 1g per kilo
of lean bodyweight. I concede this sounds like alot but please don't be
suckered into the belief that we can only absorb 25-30g of protein at any
one time, this is foolish thinking."

[str8flexed]

In the presance of so much glucose I highly doubt the body would bother with an energy expensive process such as oxidation of amino acids. This would happen if it was a protein only shake... but if dextrose/maltodextrin is included...i highly doubt it.
Peace

[EricS]

Yeah, that would be the case with a protein only shake. However, maltodextrin and glucose, have ahigh insulin index as well as glycemic index.

High insulin levels suppress protyolitic enzymes and stimulate the enzymes glycogen synthase, which is responsible for the creation and depostion of glycogen.

And you can almost assume that the simple carbohydrates will leave the stomach sooner than the protein, unless it is hydrolized, which in any event as been shown numerous times to stimulate insulin production to a higher degree than carbs alone.

Luc JC van Loon, Wim HM Saris, Magriet Kruijshoop , and JM Wagenmakers Maximizing Postexecise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. Am. J. Clin Nutri.(2000). Vol72; 106-11.


Now for the fructose thing, that is just counter productive. Fructose will lower the glycemic response of the current and subsequent feeds. You want as much glucose coarsing through yor veins as possible as the times after your workouts. Bananas don't have a high GI, they max out around 50.

I think if you switched the timing of those two nutreints, you would be far better off. Meaning having a high glucose base carb w/a fast digesting whey first followed by a high fructose meal w/slower digesting casein based protein about 20 min later

[Beast]

Originally posted by D&G
They make these posts before the articles are actually up which is why the link didn't work for you - just need some patience!

I know bro. I was just messing around.

[Beast]

Originally posted by D&G
Do you ever have a problem attempting this high intensity cardio when bogged down with severe DOMS or the general tiredness the day after a brutal weights session?

I did when I first started doing this. Especially after leg day. But like Eric said, after about 2 weeks, my legs were actually recovering quicker and soreness was not a factor in my cardio.

[Beast]

Originally posted by EricS

I'm seriously thinking about updating 'Anabolic Aerobics' as I have come across so many benefits to muscle tissue as a result of chronic high intesity aerobic work, its mind bogiling why bodybuilders Are so afraid of it.

Do it!!!

[Langers]

Originally posted by Beast
Do it!!!

I second that!!!

[Valcore]

I third that, but post it here right now Eric and update the article later.