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That's actually very good to know, thanks!


No doubt about that - knowing meal timing ideals wouldn't have affect my life at all. I'd aim for the perfect timing but accept the fact I won't...

Thanks, and about what you say - you're undoubtedly right. The point is, no matter what I will NEVER be able to do everything right 100% of the time. This is why my belief is to understand the...

Thank you guys.
In practical terms when one doesn't like food preparation, but rathers spontaneous meals - 3 to 5 hours gap in between them is that optimal range this study was suggesting?

Thanks !


From my understanding, it's when the muscles have Amino Acids, despite MPS might be low. So they say the "muscle is full" so you won't benefit from eating protein while this effect is...

First of all, thanks alot for the quick response, I appreciate this.
Unfortunately, it doesn't really answer my questions and I suppose I did not ask it correctly, again, apologizes for my english...

If anyone could help me with my limited English - I went through these studies several times now:
http://www.nutritiontactics.com/measure-muscle-protein-synthesis/#79_Muscle_full_effect...

Great advices on posts above this one ^^^

I'd like to add - from my own experience - never expect body changes (it will come but don't wait for it), focus on improving your lifts, whether their...

Thanks man. Yeah I'm currently doing Lyle's GBR. I'm going to start recomping soon so I figured I should really use any advantage there is out there.

Just to clarify one last thing - does it matter if there was a workout in between?
Like, any difference if there's 5 hours between meals on rest days or 5 hours between meals with workout in...

In rest days as well, right?


Thanks, so basically I could drink Whey half an hour pre-WO, right? Unless I'll spare some money for EAAs.

Out of curiousity, why did you ask if I was in a...

Yes, 2 weeks from now I'll start recomping though.
-This 6 hour gap between protein involving meals only counts as a "bad thing" if there's a workout in between them? Or even on rest days?
-Anyhow,...

I know the forum tends to say BCAAs are useless since the latest protein study - because food (protein) has BCAA and even as a supplement it doesn't stimulate MPS as Leucine alone.

I was wondering...

Don't overcomplicate this, the main goal will forever be the calorie budget. So in case you followed 1 site and not the other, even if it was wrong, you'll see you haven't lost any weight so you'll...

Actually Lyle mentioned over and over that low-intensity cardio done for 20-30 minutes 3 times a week is a generally good idea for bulk as well.

That's exactly right.
I'll advise to cut though, assuming OP is a beginner, a slight deficit would also yield some muscle gain.

Some would suggest to just estimate a weekly average maintenance which would be called TDEE, and based on that eat the same amount of calories each day, whether it's a surplus or a deficit.

I,...

One more.
I've been recomping (aiming for maintenance) 9-3 months ago and consumed 2k/2.2k calories on rest/workout days respectively. However, I lost around 15 pounds during this half a year.
...

By any chance I could change press (Bench/OH) reps to 6-8?
I'm bulking and stalling for a while now, deloaded 2-3 times respectively. I've seen people doing GBR saying that 6-8 rep range helps them...

Just my 2 cents; although I myself don't know what to infer from this.

In my newbie period, I had count to maintenance while doing some Novice routine - kind of recomping - and seeing the best...

Everything's clear now, thank you :) :)