PDA

View Full Version : Getting down to business...



DowntoBusiness
04-07-2003, 04:33 PM
I'm 4 weeks into my cut :)
i'm following the workouts in muscle and fitness: rock hard challenge. Yes i know its cheesy but I am bored and wanted something fresh.

My current diet is


6am breakfeast
1/2c-3/4c oatmeal
30-40g whey
1tbsp flax
15g glutamine
1.5 g vitamin c

9:30am
apple

11:36am
4-8oz chicken breast salad w/ mrs dash
1/4c peanuts

2:30pm
4-8oz chicken breast
1/2c oatmeal

5:30
postworkout meal
or (on off days
40g whey
1 banana
1tbsp flax
or (when working)
Met Rx Protein plus (340 cals 30/30/9 PCF - not bad for $1.50)
or (when at work)
wheat bagel
6oz chicken/turkey breast

6/7:30
4-8oz chicken breast
greens

9:30/10pm
procomplex pm
1tbsp flax
15g glutamine


Postworkout meal/drink (weights)
40g whey
20g maltodextrose
25g dextrose
15g glutamine

pw drink on cardio days
40g maltodextrose
40g whey
15g glutamine

always taken after any trainning
animal pak
300mg ala
1g vitamin c

I'll post my days in the gym when I get back to the gym :) It should be Wednesday, I'm currently battling the flu (6-8g vitamin c GO!) and I did morning cardio instead of lifting today, I might do the same tomarrow. Anyways, :help: i miss the gym!

DowntoBusiness
04-08-2003, 09:39 AM
machine db flyes stack=210 on all machine exercises
70lbs x20,20,15

machine bench
90lbs x20,18,12

bodyweight dips
x20,12

machine shoulder press
70lbs x20,15,12

skullcrushers
40lbs x20,12,13? (hm weird?)


This was done at my house, the weight is roughly 20-50lbs off my regular amount (for these reps) compared to those at my gym. There must be some sort of differance between the cybex and hammer strength machines at the gym and my dad's "Tuff Stuff" home gym. But weight doesnt matter :)

This week's rep range is 15-20, next week 10-12 and lastly 6-8. The 4th week is a power circuit of 3 trisets (legs, push and pull) repeated 3 times, so that should be a "doozey" :D :clap:

Pup
04-08-2003, 09:57 AM
an apple for one meal is not a great idea...you'd be better off to have something like cottage cheese+fruit, but a meal w/out protein is not a meal.

Vido
04-08-2003, 01:09 PM
:withstupi Also, why don't you consume protein with your post-workout meal? I could be mistaken, but I don't think glutamine serves the same purpose.

Have you ever tried HIIT cardio? I was on the morning cardio bandwagon for the longest time, but have recently been converted and think it is a much better alternative.

Good luck with your cut!

AtomicJ1M
04-08-2003, 05:06 PM
I forgot the protein! oops :(
I am taking 40g protein in with the
20g maltodextrose
25g dextrose
15g glutamine
postworkout

I'm eating the apple in my 3rd hour, which my teacher doesnt mind, but any containners or messy foods she wont allow (i've tried protein shakes and cottage cheese already). I would try to get some beef jerky in but the stuff is so expensive per ounce its not very economical.

Yes, I have tried HIIT cardio and I alternate ways of doing it too. I usually do around 30sec of sprints 1 min rest or 1min sprints and 2min rest. Other days are just 20-25 mins hard enough to get my heart going, but enough so I am still able to talk and drink (water that is :))

DowntoBusiness
04-08-2003, 05:09 PM
AtomicJ1M is me btw =/
It was a name I forgot the pw too and I dont have access to the email to get my old pw back, yet this computer (parents one) remembered it for some reason.
That ends the confusion, and I like this name better anyways :)

Vido
04-08-2003, 05:16 PM
Originally posted by AtomicJ1M
I'm eating the apple in my 3rd hour, which my teacher doesnt mind, but any containners or messy foods she wont allow (i've tried protein shakes and cottage cheese already). I would try to get some beef jerky in but the stuff is so expensive per ounce its not very economical.



Does your teacher let you drink a bottle of water during class? I'm sure she does, so why can't you just mix up a protein shake BEFORE class? That certainly isn't messy, unless you haven't mastered the art of drinking from a bottle yet :D.

Xg74
04-08-2003, 05:34 PM
The idea around HIIT is to give maximum effort for a few seconds, then rest to do it all over again. If you are going for 30 seconds to a minute, then you probably are not giving maximum effort, and HIIT is basically useless. If you feel like puking and passing out after a few seconds (1-3) of sprinting, then IMHO you are doing it right. Just my .02 cents ;)

DowntoBusiness
04-08-2003, 08:00 PM
Originally posted by Vido


Does your teacher let you drink a bottle of water during class? I'm sure she does, so why can't you just mix up a protein shake BEFORE class? That certainly isn't messy, unless you haven't mastered the art of drinking from a bottle yet :D.

Nope :( its a computer class (no liquid allowed) and the only way I get water is running out to the drinking fountain before and after class. I'm lucky I can eat an apple, "no food or drink" is my schools policy unless your diabetic or at lunch (of course)

When I eat my apple I stand in the corner and just inhale it before she starts talking i.e. tells me to finish the **** up and sit my ass down, but in a nice way :)


Originally posted by Xg74
The idea around HIIT is to give maximum effort for a few seconds, then rest to do it all over again. If you are going for 30 seconds to a minute, then you probably are not giving maximum effort, and HIIT is basically useless. If you feel like puking and passing out after a few seconds (1-3) of sprinting, then IMHO you are doing it right. Just my .02 cents ;)

On HIIT: The 30sec sprint 1min rest thing has been working great, as you said I do get a little "queezey" lol, but more/less light headed first. By the time I finish it and my cooldown, I can just feel the tear drop part of my quads aching, engourged with blood lol, yet they feel cold :D

DowntoBusiness
04-09-2003, 04:25 AM
Abs
2x20 hanging leg raises
2x30 side crunches (each side)
2x20 crunches
2x20 lying leg raises


HIIT Cardio
3 minute warmup
17 minutes of 30sec sprints 1min rest intervals
3 min cooldown

overview: went good, I have a headache now for some reason, it started about 2 minutes after I finished the cardio, but it is gtting better already. I've been fighting the flu, my basements a little cold but nothing to cry about.

To clear up my supplementation I've listed it all below

Cutting stack!
6g CLA per day (3 doses)
300mg ALA after workouts
1.5g vit c (3 times daily, increased right now b/c of the flu)
animal pak after trainning
AST proflex joint formula

New idea
In read a article by Milos Sarcev and by a mod on my former forum I used to mainly post on, that chugging you postworkout shake isnt the best of things. If anyone cares to view it, I will post it in this journal in a minute :) or click here (http://www.abcbodybuilding.com/magazine/windowofopportunity.htm)

DowntoBusiness
04-09-2003, 04:28 AM
Adam "Old School" Knowlden
Window of Opportunity


A Body Builders Guide to Post-Workout Nutrition



The sweat, the blood, and the tears…You’ve given it your all. This time you didn’t hold back. You truly gave it everything you had and then some. You’ve trained beyond failure, beaten your body into submission, and conquered the hardcore world of mass training.

One final step remains in the quest for hypertrophy…

Sealing the Deal

Post-workout nutrition is a short, but sweet, window of opportunity that only comes once a day; immediately following a brutal bout of training.

This is one opening that you don’t want to miss! Doing so will not only sabotage previous hard earned gains, but will completely cancel out any potential gains you would have made from your hardcore workout! All that intensity and pain for nothing!

What happens within the body during this window in time establishes whether you will gain muscle in response to the workout you just completed, or simply return to your pre-existing state; or worse than that…lose previous gains!



Post-workout recovery is the primary factor of the outcome of this short-term muscle recovery process. This is the one time of the day that can literally “make you” or “break you” as a body builder.



It is the intention of this article to give you an understanding how to get the maximum potential from your maximum efforts, via post-workout nutrition!



The Oasis in a Desert of Intensity



Before we get into the details of post-workout nutrition, let’s cover why immediate after-training nutrition is so vital.



(I would also highly recommend reading Jacob's Muscle Fibers Part One and Anatomy of a Muscle to get a full and detailed understanding of just how our muscles energy systems work!)



Hardcore training necessitates extreme energy demands on our body!



ATP is the immediate supply of energy for our muscles as we workout. As we continue our training, ATP stores are reduced and glucose (ready to use energy) and glycogen (stored up energy) are used as fuel for our muscles. Glycogen is the primary fuel source for moderate- to high-intensity exercise. The longer exercise continues the more glycogen is burned.

What is the Secret to consistent gains?

In order to develop muscular endurance, and thereby become capable of performing longer and more intense workouts, we as body builders need to enhance our ability to store the carbohydrate fuel known as glycogen in our muscles.(This is one of the main reasons training for Mitochondrial density is so important! See Muscle fibers part 3)

And in order to gain new muscle from our workouts, we need to regularly stimulate a protein surplus with which to stimulate hypertrophy in our muscles.

Following a workout, muscle glycogen stores are depleted, and many muscle proteins are also broken down, leaving us in a deficit state in respect to both of these crucial nutrients.

As more and more glycogen and glucose is burned up for energy, blood glucose levels begin to drop-off, which in turn cause insulin levels to drop drastically.



That is a very vital step to grasp because of the properties insulin has in relation to protein synthesis and anabolic hormone production.



These drops give rise to the catabolic hormone Cortisol. Cortisol is the last thing you want to let run rampant post-workout. Cortisol is the chief hormone responsible for “burning” muscle up for energy.



Here’s how it works:



Cortisol literally converts muscle tissue to proteins for conversion into glucose. This is your body’s way of producing energy when all readily available energy (glucose) and stored forms (glycogen) of energy have been expended. To compensate for this depletion of energy your body will go into a process called gluconeogenesis to produce glucose from amino acids in the liver. The end result of this process? Hard earned muscle used as energy, and all potential gains becoming null and void.



To sum up the post-workout scenario: cortisol increases, and insulin decreases.



This scenario presents several needs to our starving bodies.



In order to get maximum results from our workout we must turn these glycogen and protein deficits into glycogen and protein surpluses immediately afterward.

So the two most important components of muscle recovery are replenishing the glycogen fuel burned during the workout and rebuilding the muscle proteins that are destroyed during the workout.

These processes are highly time-sensitive: the sooner they are allowed to begin, the faster they proceed and the more likely they will be completed in time for the next training session.

Editors Note: I found this to be extremely fascinating. Consequently, Adam is discussing a process which the human body already realizes is of extreme vitality. I have read countless scientific journals on hypertrophy and study after study has shown an increase in the enzyme Ubiquin in response to hypertrophy training. It has the ability to target and speed necessary degradation, which in turn shortens the time between a training session and subsequent supercompensation. Adam, is emphasizing the scientific fact that the quicker you get down to business, the greater your gains will be. Just as the body fights to improve this ability, you need to take advantage of this knowledge and assist it in every way, shape and form possible, and do so at extreme and precise moments. Read on to find exactly what these moments are.

This is because following training, the muscle cells are highly receptive to insulin, the hormone responsible for transporting glucose and amino acids through the bloodstream and into the muscle cell.

This crucial stage of receptiveness is more technically known as facilitated diffusion.

Jacob describes this process best in his article, Muscle Fibers Part I:

“Facilitated Diffusion - This is diffusion that is assisted by protein transports. When a needed nutrient is low in the muscle cell environment and it cannot pass through the pores, then it must be transported). This is similar to the above process except that it needs a boat to get across the plasma membrane and into the cell environment. Following a workout, when glucose concentrations are low, and you down a high carb drink, the glucose in your blood stream has a high concentration. Therefore it diffuses to the lower concentration area inside your muscle cells. The green nutrients are insoluble to lipids, they therefore must move across the membrane in a transported manner. The purple protein transporters as you can see take the nutrients, carry them across the membrane and then release them inside of the cell environment!”

Immediately after our training session, a natural restoration in anabolic hormones starts to occur, as our body tries to start the recovery process of protein synthesis.

The main volume of these hormones include: Insulin, Growth Hormone, Insulin-Growth Factor, DHEA, and estrogens.

This restorative process is called biochemical supercompensation.

However of all of these hormones, released insulin is the most important. Insulin rebound is responsible for the release of Growth Hormone, which is the key hormone responsible for the release of Insulin Growth Factor.( See Enter the Z Factor for more about Growth Hormone and Insulin Growth Factor)



Protein synthesis will simply NOT occur if there is an insufficient or delayed supply of energy and amino acids to offset post-workout catabolism.



Editors Note: Exactly!



The primary goal of post-workout nutrition is to rapidly induce an environment that will recoil, and help increase, these naturally occurring hormone levels to begin the crucial process of protein synthesis.



This can be best accomplished by decreasing post-workout cortisol levels rapidly and aiding our bodies in rebounding insulin levels, to further aid in the release of Growth Hormone and Insulin-Growth factor.



By consuming simple carbohydrates post-training we can induce an increased production of these anabolic hormones and thwart gluconeogenesis; thus maintaining a more positive nitrogen balance.



Cortisol Execution



So how exactly do we generate this atmosphere of anabolism?

First and foremost we need to suppress cortisol as fast as possible!

This is the number one rule of post-workout nutrition:

Whether bulking, maintaining, or cutting, cortisol suppression is of the utmost importance for:

1. Gaining or maintaining lean mass.

2. Recovering glycogen stores.

3. Increasing anabolic hormone levels.

Cortisol can not be suppressed any faster than through a burst of insulin release from simple carbohydrate source. A prompt insulin discharge is highly beneficial in the post-training atmosphere because of the hormones uncanny ability to suppress cortisol. The faster this release takes place the faster protein and carbohydrates are delivered to the muscles to promote muscle recovery and adaptation.

Insulin is secreted by the pancreas automatically in response to rising levels of glucose or protein in the bloodstream.

Because of the body’s receptiveness to nutrition post-workout it is crucial to feed the “window of opportunity” as soon as possible following a maximum output of anaerobic threshold intensity.

Consuming and absorbing carbohydrates within 30 minutes of completing a workout will synthesize twice as much muscle glycogen as waiting two hours for consumption or absorption.

Consequently, both glycogen and protein synthesis proceed faster when carbohydrates and protein are consumed together.

In one study 10 healthy adults were subjected to 60 minutes of moderate-intensity exercise.

Half the subjects were fed a protein-carbohydrate supplement immediately after completion of their workouts. The remaining subjects were fed the same supplement three hours later.

Members of the “early” group replenished muscle glycogen 3.5 times faster than members of the “late” group. Muscle protein synthesis also proceeded more than three times faster in the early group.

This among countless other similar studies point to one clear goal…

Rapid absorption of post-workout nutrients! This is best accomplished from the insulin inducing carbohydrate-protein supplement combination.

Again, the rate of glycogen and protein synthesis in the muscles depends on the amount of insulin present in the bloodstream. With that, let’s take a look at the most vital ingredients of post-workout nutrition.

Soaking up Nutrients like a Sponge!

Post-workout your body is a literal sponge. In a highly catabolic state it will soak up anything you give it! Let’s look closer at ingredients that use this to our advantage.

Simple Carbohydrates:



During the post-workout phase of training our bodies are in a hypoglycemic stage. Blood-sugar and insulin levels have drastically dropped. Immediately following exercise natural GH concentrations struggle to increase as insulin levels try to rebound from its current highly catabolic state.



A simple carbohydrate supplement combined with the post-workout window of opportunity will give immediate rise to blood glucose levels and cause a state of hyperglycemia. This will force a increase in the production of insulin! In other words simple carbohydrates will lay the smack down on cortisol production.



Editors Note: That's what I'm talkin bout!



The newly increased quantity of insulin in the blood will drive much needed glucose (and amino acids) through the receptor sites in the muscle cell at an insane rate.



These elevated stages of blood glucose will begin causing further secretions of Growth Hormone, the key hormone responsible for producing Insulin Growth factor.



Why simple carbohydrates? Increased absorption rates, and an abruptly induced insulin burst. The faster you can get glucose into your bloodstream and muscles, the less protein destroyed and the more glycogen stored.



This is the one time of the day when you want to stay clear of complex carbs. Complex and fibrous carbs simply take way too long to digest and will not give optimal insulin release to offset muscle catabolism.



You also want to stay far away from any fat and fructose sources post-workout. Fructose will not replenish muscle glycogen but rather will replenish liver glycogen. Fat severely delays digestion because it metabolically requires so many more processes to break down.



Another vital key to post-workout nutrition is insulin sensitivity. Creating stronger insulin sensitivity is the primary way to get the most out of your post-workout simple carbohydrate intake.



Jacob covers how to do this in his 13 Weeks to Hardcore Fat Burning “The Diet” article. I highly recommend adhering to the list of ways to increase insulin sensitivity he describes in that article whether you are on a bulk or cut. It will make your insulin spike, via simple carbs, that much more potent.



Only certain types of simple carbohydrates will replenish muscle glycogen. These are carbohydrates in the form of glucose/dextrose.



The basis of our simple carbohydrates (post-workout) should come from sources that register high on the glycemic index. A range of 100-130 will work the best for our purposes. Dextrose or Maltodextrin are the two sources of simple carbs I recommend to ingest post-exercise.



Protein:



Protein intake in combination with simple carbohydrates, post-workout, are the key ingredients to achieving a state of anabolism and offsetting the bodies’ process converting muscle tissue for energy expenditure.



Fast absorption via digestion, is of paramount importance at this stage. So a liquid or powdered form of protein derived from hydrolyzed whey is the best logical supplement. Whey in powder or liquid form takes an average of 20 minutes to absorb, making this form of protein number one in the race for assimilation.



Eating a slower burning form of protein like chicken or beef post-workout is missing the mark completely. It is impossible to take advantage of the post-workout window with a protein food source that will take 2 hours to hit your bloodstream.



Water



Re-hydration post-workout is crucial. Thermoregulatory processes need to be put in check as well. Water is responsible for storing carbohydrates and will also help to further speed up the digestion process of the carbohydrates and protein.



Creatine, Glutamine, and Vitamin C.



Creatine:

Creatine works by increasing the muscles' ability to generate peak torque during a muscle contraction. It does this through increasing anaerobic ATP production. ATP is the high-energy compound that is utilized during muscle contractions. The more torque you can produce during a contraction, the more stimulus the muscle receives. The more stimuli it receives, the more adaptation will take place through an increasing in myofibril density (muscle growth) provided that the recovery environment is sufficient for recuperation from the workout. Simply put, creatine will enable you to train harder and longer.

Stimulating insulin release will greatly enhance the transport and uptake of creatine into the muscle tissue where it is used to support the reproduction of ATP (energy) and enhance cell volume.

L-Glutamine:

L-glutamine is an absolutely essential amino acid that possesses anti-catabolic qualities. It is also the primary fuel source of immune cells and intestinal cells.

Under periods of stress like really intense workouts, glutamine becomes critical because your body may not be able to make enough of it. If enough glutamine is not supplied by the diet, then the loss of muscle tissue will provide the supply.

Intense exercise also places a high demand for glutamine in a healthy body, making post-workout an ideal opportunity for consumption.

L-Glutamine plays an important role in:

1. Protein metabolism

2. Cell Volumizing

3. Increased Strength and Endurance

4. Tissue Repair

5. Higher Growth Hormone output

6. Anti-catabolism/Decreased chance of overtraining

7. Immune system enhancer

The greater number of days you're training, the higher you're risk of fatigue and symptoms of overtraining will be. You can greatly reduce this risk by adding additional glutamine to your post-exercise meal.

High-protein foods such as meat, fish, beans and dairy products are excellent sources of glutamine that should be eaten on a regular basis as well as supplementation.

L-Glutamine is one of those all-star supplements you just can’t get enough of! Supplement throughout the day with as much as you can afford! If you are on a tight budget I recommend saving this miracle amino acid for the post-workout window of opportunity.

Vitamin C and E:

Your immune system is immediately suppressed after intense resistance exercise.



Post-workout is a fantastic time to provide the body with cellular protection support in the form of antioxidants to reduce exercise-generated muscle tissue stress.



Oxygen is a potent type of free radical molecule that damages protein cells by pilfering electrons from them in an effort to enhance its own stability. Due to the exponentially higher rates of oxygen consumption associated with exercise, those who work out regularly will experience vastly greater amounts of oxidative stress to muscle tissues than do those who are sedentary.



However, as long as increased intakes of antioxidant vitamins and minerals are taken, antioxidant defenses can be strengthened to a point that more than makes up for the damage incurred during workouts. Vitamins C and E are especially helpful.



How to Make and Take the Post-Workout Recovery Super Shake!

Thus far, we have covered the basic ingredients for making the optimal post-exercise anabolic cocktail. Now let’s cover the tactics endorsed for getting the most out of these nutrients.

It is vitally important to restrict the rate at which we consume our post-workout meal. Even though our bodies can administer nutrients more effectively at this time more so than any other time, it is still very possible to overload our body’s capacity to digest.

I consider an over-induced digestion of the post-workout meal as one of the leading causes of excess fat storages during a bulking stage.

Let me explain…

Our goal is to get a steady flow of nutrients during the potent “window of opportunity” post-training. I believe an overproduction of insulin, resulting from an overly rapid consumption of simple carbs, is the reason for a lot of the typical “bulking phase chub” we all hate.

As you consume your post-exercise meal, contemplate your energy levels over the next hour. It’s of the utmost significance that your energy levels do not go down at all during the post-workout period.

If they do that means this flow of nutrients has been disturbed. Two things can offset this flow:

1. Your blood glucose levels are dropping, meaning you aren’t getting enough nutrients when your body needs them.

2. Your blood glucose levels rose too quickly! As a result of this your body secretes an overload of insulin to get rid of the blood glucose. What happens as a result of this overload? Some of it will go to start protein synthesis, but most of it gets converted to fat. Remember, excess glucose goes to fat.

To make matters worse, your blood glucose levels begin to drop and you go back into a catabolic condition. So not only are you catabolic but you gain fat! WHOA! That’s the very opposite of what we want!

To protect against either of the above two scenarios consume your shake at a slower rate. Your post-workout meal should be taken over the course of a 45 to 60 minute period.

This cushioning effect will ensure a better processing job of the nutrients consumed. As a general rule of thumb, consume half of your meal immediately, and sip on the rest over the 45 to 60 minute time frame.

Another major factor we need to consider is our water intake post-workout.

I recommend one to two liters of water over this 45-60 minute period.

Water is vital to carbohydrate storage. If we intend to replenish our glycogen stores post-exercise, water needs to be our greatest ally.

However, just like consuming simple carbs too rapidly post-workout can cause an overproduction of insulin, so too overly rapid intake of water post-workout is detrimental to our goals.

An overly induced intake of water causes the blood pressure to rise excessively, sending a signal to the brain that stops the secretion of a hormone called ADH, which causes the body to secrete more water than normal. The hydration process is much more efficient by consuming small amount of water over a longer period of time.

I recommend one gallon of water consumption over the course of your workout, and one to two liters consumed over a 45-60 minute time frame post-workout.

The amount of simple carbs you take in should dictate the time frame of your post-workout intake.

The more simple carbs you take in the more you should aim for the 60 minute time frame to ensure equilibrium of insulin production.

Also, the amount of simple carbohydrates you take-in should be reflective of your goals.

As a general rule, on a bulk-up plan the amount of carbs to consume following a hardcore weight training session is five grams of carbs per every ten pounds of bodyweight. This means a 200lb male would consume 100 grams of carbohydrates post-training.

During a bulking phase I recommend consuming half the amount of protein in grams as you did carbohydrates in grams. So in this case our post-exercise shake would be mixed with 50 grams of protein.

On a cutting phase I recommend consuming 2.5 grams of carbs per ten pounds of bodyweight. The goal here is to consume just enough to suppress cortisol and increase growth hormone levels and to get out of our catabolic state. During a time when you are restricting calories, the last thing you want is to be catabolic. I also recommend consuming an equal amount of protein as you did carbohydrates.

So in this same 200 lb. male, he would consume 50 grams of carbs and 50 grams of protein during his cutting phase.

I also recommend cutting the carbs down for a less intense session, or for training a smaller muscle group. It would make sense that the more intense you are the greater the demand your body would place on post-workout nutrition and your post-workout shake should reflect that.

One important aspect I recommend in regard to the 45-60 minute time frame is spacing out the timing of the ingredients of your post-workout meal.

To better explain, let me split up our post-workout meal into two phases:

Phase one:

Immediately.

Mix (using the same 200 lb. male on a bulk example) 100 grams of a combination of 50% of your carbs coming from Dextrose and 50 % of your carbs coming from Maltodextrin with,

50 grams of hydrolyzed whey protein,

all mixed with 1 Liter of Water.

Shake all the ingredients well. (I personally like using a Tupperware cup for my shakes)

Scoop out and consume 5-10 grams of creatine, and consume along side the shake. I don’t recommend mixing the creatine directly into the shake. Simply spoon it into your mouth and drink it down with your shake. Consume 1/2 of the shake in this immediately following your workout in this manner. After you have taken half the shake in, continue taking small sips of the shake.

Phase two:

15-20 minutes later

Scoop out and consume (again don’t mix directly into the shake) 5-10 grams of L-Glutamine.

Now is the time to consume any anti oxidants with your shake. A high quality multi-vitamin will work well, or you can just take Vitamin C and/or E.

This combination of L-Glutamine and anti-oxidants will help to super charge your immune system after the beating it has just taken.

Continue sipping on your post-workout meal for the duration of the initial 45-60 minute period.

30 minutes after you have completely finished your post-workout meal eat a well balanced meal.

Protein synthesis is amplified by 50% post-workout but it can be elevated as high as 110% up to 24 hours post-training! So keep supplying nutrients to your body all day long for optimal gains, drink plenty of water, and adhere to the pre-sleep stack I described in the Z factor part one.

The main difference with the meals following your post-workout shake is to begin adding fat to your meal. Healthy fats have numerous benefits to the body builder. As many of you know one of our most informative and knowledgeable members, Krypto Allez, has advocated the need for healthy fats in our diets. She is spot on.

Increased fat intakes are highly associated with a more positive nitrogen balance, and also work to increase insulin sensitivity!

Building a Better You!

We’ve covered the importance and seriousness post-training nutrition demands!

It may take some planning and consideration to prepare, but I assure you giving 100% to this all encompassing meal will reap the rewards of your labor 100 fold.

This is one time of the day that you don’t want to be caught ill-equipped.!

Until next time, stay hardcore,

-Old School


If posting other forums articles is bad here, I'll never do it again :help: :cry: tuttut :angel: :angel:

DowntoBusiness
04-10-2003, 04:16 PM
I've been altering my split, meaning the exercises and amount of cardio. I've come to the conclusion of doing 3 sets of 2 exercises for major groups and 2 sets of 2 exercises for smaller groups (or just working hams lighter from being worked already with squats when doing quads)

Squats
105x10 warmup
155x10 warmup
205x12 workset
205x10
205x10

DB Lunges (owch?) - went slow on these, weight is per db and reps done seperately on each leg
30x12
30x12
30x10

Leg Curl
110x15
100x15
90x22

Standing Calf-Raise 3-2-3 tempo
140x14
140x12
140x12

Wide Stance Hack Squat (finish off hammies and compliment quads)
100x20
100x15
100x12

15mins on elliptical machine (3min warmup and cooldown included)
-level 3 intervals
-159.6 cals burned

DowntoBusiness
04-11-2003, 08:29 PM
Medium Grip Pulldown to Front
90x20
90x20
90x17

Seated Cable Row w/ T-bar
90x19
90x15
90x12

DB Bicep Curl supersetted with DB Hammer Curl - Weight is per DB, Doing one arm at a time, Rest only between each arm.
curl: 30x12 20x20
hammer: 20x12 20x8


Nordic Track Ski Machine
15mins

Overview: Quite sweaty after this one :) Bi's and forearms were bulging with veins, it was a great site. I felt like my arms were going to pop, back is feeling pretty good too :D
Legs were a little sore from yesterday but 2 days of rest coming up should clear that.

DowntoBusiness
04-12-2003, 08:48 PM
Wow these are very active journal forums :D
This week has been 1800-1900 cals a day

http://www.fitday.com/WebFit/PublicJournals.html?Owner=J1MMY
my fitday journal

DowntoBusiness
04-13-2003, 11:26 AM
Diet (i'm at meal 3 right now, the rest is whats planned)

meal 1
1/2c oatmeal
30g whey
1tbsp flax

meal 2
30g whey
1oz peanuts
apple

meal 3
4oz chicken breast
1/2c oatmeal

meal 4
4oz chicken breast
veggies


meal 5 (at work :()
5oz turkey breast
water

meal 6
procomplex pm
1tbsp flax

DowntoBusiness
04-14-2003, 01:45 PM
Morning workout

Bicycles 2x50
Weighted ab stretch on swiss ball 2x4 5 second stretches
Hanging Leg raise combo* 2x20
Leg Lifts 2x20

*: I lift my legs up to my chest then "rolly them backwards like being on my knee's, then back up to my chest, so it is really 2 reps. I do this because I've noticed it just bringing them up to my chest and back down really places alot of strain on my lower back and my hip flexors (?)

Cardio on bike
3min warmup
15 minute 30sec/1min HIIT intervals
3 minute cooldown

Diet
Meal 1: Postworkout cardio drink; 35g dextrose/maltodextrose combo, 15g glutamine, 1 animal pak, 2250mg CLA
Meal 2: 4oz steak and 1/2c oatmeal
Meal 2 (snack): 1oz peanuts
Meal 3: 5oz chicken breast with 1cup iceberg lettuce (going to get some romain) and a apple.
Meal 4: 5oz chicken breast & 1/2c oatmeal
Meal 5: 4oz turkey breast
Meal 6: Procomplex PM

Fitday: 1778cals 58F/ 131C/ 175P

DowntoBusiness
04-15-2003, 05:34 PM
Today I had some subway :D it was good lol, all 120g+ of carb bread heh.

45sec rest in between sets

db bench
40x12 warmup
40x12 warmup
50x12 workset
50x10
50x9

incline bb bench
95x14
95x12
95x10

machine military press
120x12
120x10
120x8

Dip/ X-over/ Front Raise Tri-set
12/40x15/10x15
10/40x12/10x12
9/40x12/10x12

cardio
14 minutes on elliptical machine, 1min cooldown
level 4 165.5 cals burned

2000ish cals taken in

DowntoBusiness
04-16-2003, 06:23 PM
30sec - 1min rest intervals in between sets and 2-3min in between exercises

Seated Cable Row with T-Bar
80x15 warmup
100x 6 warmup (bunch of negatives after)
100x15 workset
100x13
100x10

Pullups
Bodyweight x15
BWx12
BWx10

Wide Pulldown to front (hands facing out)/Seated Cable Row/Close Pulldown to front (hands facing in) Tri-Set
100x12/100x9/100x15
90x15/90x10/90x15
90x12/80x15/100x12

Alternating db curls VERY Slow tempo, nice stretch :D
30x12
20x15
20x12 supersetted with hammer curls 20x15

Cardio
10mins on nordic track skiier

DowntoBusiness
04-19-2003, 09:18 PM
4/17/03Leg Day

30 second rest intervals between sets, 1 min between exercises - I had 30 minutes so I had to make them count - damn that whole "job thing" :D
Squats
105x12
155x12
205x15
205x12
205x10

Hack Squat
100x15
100x12
100x10

DB Lunge/Leg Curl/Leg Ext Triset (later dropped to superset)
12x25lbs db's/90x15/100x12
(leg curl and ext only now)
90x12/80x12
70x15/80x10

Seated Calf Raise - strip set
100x20
90x17
80x15
70x15
45x22
ow...

later that night i got flat drunk...

4/18/03Off Day!
recooperated from drunkeness

4/19/03 Cardio Day
Nordic Track Ski Machine - The Oldskool one :)
2min warmup
17min at good speed
1min cooldown

4/20/03 Easter/Off Day!!
Work and try to be good nutritionally wise - maybe 1 detour bar :o

DowntoBusiness
04-30-2003, 04:47 AM
Well ****. My buds been hoggin the computer and I never get to post here anymore, we just found the logout button so we can switch usernames lol. Oh yeah, I share this comp with AlpineAudio if anyone has seen him.

Well the past week I've done full body circuit trainning and I'm loving it while cutting. I will be starting a CKD next week and I will be posting my diet after I get a few questions answered on another thread :)

Anyways heres todays planned workout

Pushups BWx40
Pullups BWx15
DB Kickbacks or Behind the back dips x20
BB curl x12
Lying leg raise x20-40
Hanging crunch x40
Leg Ext. x12
Single Leg Leg Curl x12
Delt Raises x15

Repeated twice more and 15-17mins of HIIT cardio after

GhettoSmurf
04-30-2003, 04:51 AM
how is the cut coming?

DowntoBusiness
04-30-2003, 02:17 PM
Quite good, I'm seeing move definition in my abs :) either that or its because I just worked them lol. I will be taking caliper measurements tomorrow morning before cardio and then again in 2-3 weeks, which is after I do my little CKD shpeel (is that a word lol?)
I'm off for my workout, last day on the carbs! I'll miss them :(

DowntoBusiness
04-30-2003, 05:49 PM
Ok I've added the tip for adding olive oil to my tuna so heres the redone diet

Morning 6:30am
3 whole eggs
I will add 1cup coffee (with 1tbsp heavy cream) next week when I get some damn cream :)

in between class snack 9:30
1oz peanuts

11:30 lunch
22g tuna
1tbsp olive oil
lettuce leaves

2:30
salad w/ 2tbsp balasmic vinegarette dressing
4oz chicken breast

4:00 workout

5:00
40g whey

6:00
22g tuna
1tbsp olive oil
mixed veggies

9:00
procomplex pm
1.5tbsp flax

Totals 1772 cals 109g fat 10g carbs 154g protein

DowntoBusiness
05-01-2003, 04:32 AM
Morning cardio and starting CKD today. Just finished my work on the bicycle.

2min warmup
15min HIIT
2min cooldown

Postworkout was 40g whey, 15g glutamine, 900mg ALA 2.5g CLA and a Animal Pak.

My friend (AlpineAudio) starts his 1-AD/Trib/ZMA/6-OXO/whatever else today, but he'll have to get through me to post! bwhaha lol *I get hit while typing by him*

Ow.. lol

GhettoSmurf
05-01-2003, 05:44 AM
do you eat before you do the HIIT cardio?

DowntoBusiness
05-01-2003, 02:09 PM
No time this morning :(
Planning on 20g whey 1-2tbsp cream

DowntoBusiness
05-02-2003, 03:25 AM
Circuit workouts are now in the morning from now on :)
Just had 20g whey, 2cups coffee and 2tbsp heavy cream for a little pre-workout meal.
I thought I'd mix the workout up just a little bit today :D

Pushups x40
Lat pulldowns x15
Pullups xFailure
Dips x12
Cable Laterals x12
BB Curl x12
DB Kickback x12-15
Lying Leg Raise x20
Bicycles x40
Leg Ext x12
Leg Curl x15
Calf Raise xFailure

Lets see how it goes :cool: :D

GhettoSmurf
05-02-2003, 04:56 AM
hey DowntoBusiness, hows the keto-type diet going? after im done bulking im thinking about seriously giving it a try. i was just wonder, do you feel like you have less energy during the day/during your workouts? and do you find it harder to concentrait like in school?

DowntoBusiness
05-02-2003, 08:51 AM
Well todays the 2nd day, I feel fine. This is about the 4th-5th time I've done them and never really had the concentration issue. The strength loss isnt taking a tole because I mainly do plyometrics and a few cable movements. I find doing this allows me to shock my body into better growth when I start bulking (from refrainning from freeweights). As for hunger, I'm fuller and energy levels are fine :)
I'd still do a regular cutting diet for 5-8 weeks (if your on a standard 12-13 week cut) then 3-4 weeks of a CKD :)