Does this plan make sense for the spikes referenced in the article?
6:30 AM eggs/results & ets
10:00 AM turkey sandwich and broccoli
2:00 PM maximus
6:00 PM opticen PW & PWO
Workouts are typically 6:30-8:00 timeframe
9:00 PM 2 chicken breasts black and green beans
10:30 PM nitrean and ets
I would either combine the first two meals, or switch the RESULTS to the 2nd.
OK I'll move the Results to meal 2 and add in some oatmeal for meal 1.
Thanks for the help & great article!
You are welcome. I would not add the oats, just move the RESULTS.
Righto Vincent! Thanks for your thoughts.
Quick question Chris, if I'm really hungry between meals for some reason can I fire down some nuts like cashews or almonds? Just fat and protein and should not effect insulin, correct?
Not to a significant degree, no. With that said, if you want to lose the body fat you will need to watch the total cals.
Thanks for the great article. I have never been one to watch insulin spikes or carb cycle but I am interested in both. I have a question if you will.
I am 6 foot 1 and currently weigh 210 and I have a pretty high metabolism.
I know everyone is different but I was wondering if there was a general guideline as to what is considered a high/moderate/low range of insulin spike inducing carb intake. For example, 40-60g = moderate 60-80g = high
How would you change this for someone like me who trains first thing in the morning (4:30 am) ?
I have been following Chris' plan and seeing great results. It's so much easier to plan 3-4 meals a day instead of the usual 6-8. Yesterday I only ate 3 meals, it was so liberating.
I'm 210 lbs so I need to get approximately 4,800 calories a day. I'm finding it tough to think of a way I'm gonna get 1,200 calories per a meal while keeping the carb within the range of 80 grams. That's the amount he used for the example but that person was only 170lbs. Can I get more at 210?
Good question. I have not studied that aspect in detail. What I CAN say is that one need not be quite so specific with this program. The idea is to consume carbs within the confines of specific timing (number of carb containing meals) and total intake in the 30% of caloric intake range. Beyond that, the exact number of grams consumed at a given time is not overly important so long as you consume enough to stimulate a decent insulin release and I would define that as 20g+ (20g being the very minimum).
I got away from the 3-4 meals a day for a few weeks and I felt like crap. I got convinced by a friend that taking in more frequent protein feedings would be optimal. I'm so pissed I listened. Thanks again for the article Chris. This program is going to be one of my keys to a pr.
Yeah, frequent feedings are the common wisdom, but it just isn't backed science in healthy adults. You're welcome Vincent!
Back on the program for the past 10 days and I feel great. I have dropped 2 lbs in that time which is perfect. I wish you had come out with this article ten years ago, it would have made my life a lot easier. This is no longer a diet for me, it is a lifestyle.
nice article, will try to follow what he says.
from your article:
Broccoli (cooked – 2cups)
181 calories - 10g fat, 19g carb, 11g prot
Green beans (string – cooked – 2 cups)
166 calories - 9g fat, 21g carbs, 5g prot
Black beans (cooked – 1 cup)
293 calories - 12g fat, 34g carbs, 13g prot
Did you state somewhere in your article that you're adding oil/butter to these carbs, but I didn't see it? I have each of these foods in my kitchen right now. All of them list 0g of fat per serving.
Folks, after multiple search attempts I have come up with nothing.
There were two studies posted on the forums at some point: one study on hydrolyzed whey protein in which it actually did not yield very positive results. The second study was one in which numeric suggestions were made regarding PWO nutrition and how much protein + carbohydrates to consume PWO. these were the results if I recall correctly.
in advance, any help is much appreciated!0.8-1.0 g/kg of a 50/50 blend of dextrose and maltodextrin
0.4-0.6 g/kg of hydrolyzed whey protein or a blend of this and a whey isolate (a minimum of 50% hydrolyzed whey)
Remember: whether you think you can or you can't, you're right.