Keeping It Up - Part II by Maki Riddington - June 5th 2005

[Daniel Clough]

In part I of this article, I presented some training splits and explained how a trainee could come “off” when it comes to post-cycle training. In this article we’ll be thinking about how to structure an effective post-cycle dietary regimen.

http://www.wannabebig.com/article.php?articleid=209

Discuss away! ;)

[Built]

1. "Bare in mind" should be "Bear in mind"
2. I had no trouble at all taking off my first bra. ???
3. Post cycle macronutrient timing sounds pretty much how I eat all the time (I'm natural), and I first read about it in an article by Erik Ledin of MuscleTech:
http://www.muscletech.com/NUTRITION/HIGH_PERFORMANCE_NUTRITION/ISSUE_2/index.shtml
http://www.muscletech.com/NUTRITION/HIGH_PERFORMANCE_NUTRITION/ISSUE_2/PDF/NutrientTiming_In_Action2.pdf

[Maki Riddington]

1. "Bare in mind" should be "Bear in mind"

Thanks Built for taking the time to point out my mistakes. I will let Dan know and he can fix it right away.:)


2. I had no trouble at all taking off my first bra. ???

This article is geared towards guys, not women. So, the "bra" comment does not apply to you.


3. Post cycle macronutrient timing sounds pretty much how I eat all the time (I'm natural), and I first read about it in an article by Erik Ledin of MuscleTech:
http://www.muscletech.com/NUTRITION/HIGH_PERFORMANCE_NUTRITION/ISSUE_2/index.shtml
http://www.muscletech.com/NUTRITION/HIGH_PERFORMANCE_NUTRITION/ISSUE_2/PDF/NutrientTiming_In_Action2.pdf[/QUOTE]

That's great that you already knew about this concept. Hopefully more people will realize that using macronutrients and the timing of them play a very important role in dictating how much muscle/strength can be increased.

[Built]

Thanks Built for taking the time to point out my mistakes. I will let Dan know and he can fix it right away.:)
Actually, I'm so dyslexic I'm surprised I noticed that one.


This article is geared towards guys, not women. So, the "bra" comment does not apply to you.

Ah. I must have missed the disclaimer... <sticks tongue out and winks>

It actually seemed more like it was geared toward AAS users - I know plenty of women who would benefit from this knowledge.


That's great that you already knew about this concept. Hopefully more people will realize that using macronutrients and the timing of them play a very important role in dictating how much muscle/strength can be increased.

Macronutrient timing has been an invaluable tool for me - all the benefits of pre and post workout carbs, without the inherent problems of a higher-carb diet (ie freakish hunger for us IR types).

The part I'm so interested in is the lower-fat diet followed during cycle. I would imagine that because of the preferential partitioning effect toward muscle growth while ON, the extra carbs are less likely to go toward fat stores - is this it, or did I miss something? I've always wondered how my AAS using friends can handle such low fat diets, when I've had so much more success on higher fat.

[Daniel Clough]

fixed by the way ;)

[ryuage]

Actually, I'm so dyslexic I'm surprised I noticed that one.

Ah. I must have missed the disclaimer... <sticks tongue out and winks>

It actually seemed more like it was geared toward AAS users - I know plenty of women who would benefit from this knowledge.


Macronutrient timing has been an invaluable tool for me - all the benefits of pre and post workout carbs, without the inherent problems of a higher-carb diet (ie freakish hunger for us IR types).

The part I'm so interested in is the lower-fat diet followed during cycle. I would imagine that because of the preferential partitioning effect toward muscle growth while ON, the extra carbs are less likely to go toward fat stores - is this it, or did I miss something? I've always wondered how my AAS using friends can handle such low fat diets, when I've had so much more success on higher fat.


well carbs are pretty hard to get stored as tg's anyway and having a lower fat intake while on cycle really wouldn't matter to a certain point as they are supplementing hormones. Not to mention the increased partitioning of where any and all of the calories are going.

[Built]

Some of us don't seem to have too much trouble storing carbs as tg's LOL!

Thanks for that Ryuage. It's pretty much along the lines I was thinking.

[Miker]

This article is geared towards guys, not women. So, the "bra" comment does not apply to you.



Doesn't apply to me either bub. No problems taking off my first's bra.. she had it off before I got a chance... but that's just me..;)

Then again.. if you are going to write articles that only apply to guys that gear.. get ready for the anti-misogynist comments that are going to come flying at you. Personally.. I'd just (if I had the knowledge) write the article so that I'd get the widest possible readership.. and that includes women ... especially those like Built and GetFit who know what the hell they are talking about. You could have easily dressed this good article so that everyone could enjoy it and benefit. 1st law of marketing.

[ryuage]

Some of us don't seem to have too much trouble storing carbs as tg's LOL!

Thanks for that Ryuage. It's pretty much along the lines I was thinking.

im with ya on that one, as hard as they make it out to seem.... my body defies nature.

[Maki Riddington]

Doesn't apply to me either bub. No problems taking off my first's bra.. she had it off before I got a chance... but that's just me..;)

Then again.. if you are going to write articles that only apply to guys that gear.. get ready for the anti-misogynist comments that are going to come flying at you. Personally.. I'd just (if I had the knowledge) write the article so that I'd get the widest possible readership.. and that includes women ... especially those like Built and GetFit who know what the hell they are talking about. You could have easily dressed this good article so that everyone could enjoy it and benefit. 1st law of marketing.

This article was first published at another site I write for. It was written for guys as the majority (99%) of members at the site are male. Had I written it for this site, my choice of words and style would have been slightly different.

[ryuage]

but then again that same 99% implies for wbb as well :)

[Maki Riddington]

I suppose, although I do know that there are females that lurk as well as post here. Plus the crowd is different over at the other site.

[GYMFREAK30]

Maki, I went through your articles and found them really interesting. I just finished a 14-week cycle and I am very happy with the results. I always had the problem of mainting as much post-cycle muscle mass as possible and at the same time not loose my 6-pack and vascularity. Your post-cycle nutrition and workout plans have really put things straight for me. However, in both your articles you do not mention the amount/duration of cardio required after a cycle. While ON, I used to do a 4 days/week cardio of 40-60mins each session following my weights training or during my off days from weights. What do you think is the ideal cardio routine to be followed in addition to the nutrition and workout plan you outlined in your articles and how do you eat during the OFF days from weights. I am 32yo, 6'1, 187lbs, very pumped-up, cut and extra vascular. Thnx.

[galileo]

Based on the title and the first few comments, is this about what I think it's about?

[Maki Riddington]

However, in both your articles you do not mention the amount/duration of cardio required after a cycle. While ON, I used to do a 4 days/week cardio of 40-60mins each session following my weights training or during my off days from weights. What do you think is the ideal cardio routine to be followed in addition to the nutrition and workout plan you outlined in your articles and how do you eat during the OFF days from weights. I am 32yo, 6'1, 187lbs, very pumped-up, cut and extra vascular. Thnx.



On your off days from weight training I'd suggest performing 40-60 minutes of low density (60-70% of your max heart rate) exercise.

Couple reasons.

1. Potential increase to the soft tissues which can lead to increased partitioning of nutrients.

2. An increase in insulin sensitivity which helps with the utilization of carbohydrates.

Basically as I stated in the article, you want to maximize the delivery of nutrients to the body.

In terms of eating, I'd eat carbs/pro in the Am/pre or post workout and fat/pro in the pm. Eat the same amount of calories. Don't eat less.