Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[Narkissos]

i sent you an email, thanks

Got it.. Replied.

Thanks! Ill revise my diet with your suggestions.

Good stuff Adam... Keep me in the loop w/ regard to how it goes for you.

A log would be great come to think of it

-C

[bodybuilder1107]

Got it.. Replied.



Good stuff Adam... Keep me in the loop w/ regard to how it goes for you.

A log would be great come to think of it

-C

got the reply and sent another ill be on later to see whats up, thanks again

[Narkissos]

^^Replied.

Bump for new diet questions.

-CNS

[SmittyTheOX]

Gotcha... I prefer to err on the lighter side of ergogenic supplementation.

Personally I'd start 25mcg (I don't go past 50 mcg)... or since you're not exactly going subcaloric, I'd actually opt for t4 (as this is my cutting compound of preference).

I have a cupboard full of T3 so i might stick with that Ill knock it down to 40mg/day (theyre 20mg tabs)

I figured that was the rationale... but I preferred to have it stated.

I also wanted to see how you had it laid out w/ regard to the days stated.

My understanding was that it'd be EOD... but you had a 2-on 1-off 2-on- 2-off stated.

So i was wondering if it were a hybrid.

I'm always interested in trying hybrids.

Its not really a hybrid, more an 'adjustment' to my abilities/weaknesses. The biggest being that I compete RAW and found the speed work to be better substituted for rep work on the 'lighter' days.

[SmittyTheOX]

I'm curious... Can you lay out what your previous diet looks like?

Meal 1
6 x Extra Large Eggs
2 x Slice Grain Toast
Grated Cheese
BBQ Sauce

Meal 2 (shake)
2 x Extra Large Eggs
50g Protein Powder
Honey
Water

Meal 3
300-500g Meat (Rump/Scotch Fillet/Chicken, etc)
Green Vegetables

Meal 4
425g Can Tuna (springwater)
1Cup Basmatti Rice

Meal 5
500g Meat (chicken, ground beef, lamb, etc)
Green Vegetables

Meal 6 (shake)
2 x Extra Large Eggs
50g Protein Powder
Honey
Water
[/QUOTE]
I never totaled calories or anything like that. I often ate more (sometimes less, no often) depending on how I felt. I was drinking a lot of Milk throughout the day too which I have since dropped.

I'm not suggesting drastic changes... Personally I'm just advocating a more even spread of kcals.

If you're adamant w/ regard to sticking to the 6 meals... I'd still suggest evenly spreading kcals.

So you'd be looking at 70gr protein/meal.

As opposed to 50+ in one meal and 80 in another.

Get what i'm saying?

Understood, ill play with the numbers and let you know what I come up with.

Ive also documented all my stats (measurements, readings etc) and takin some pics so I can track my progress. Ill keep you up to date so you can throw in your 5cents.

Cheers
OX

[Deltasaurus]

more ez ?'s
In a Serious Cut
i wanted to know if instead of a casein protein shake b4 bed can i use no-fat cottage cheese because its a whole food ???
and in the morning can i say eat my oatmeal and drink my eggs or vica versa or is it better just to eat them both whole
and lastly im eating 46%carbs 41% protein and 13% fat should i bump my fat to 20%ish or
ill post macros tommorow if needed

[Narkissos]

Its not really a hybrid, more an 'adjustment' to my abilities/weaknesses.

Abilities, weaknesses, and perceived recuperative ability as well?

The biggest being that I compete RAW and found the speed work to be better substituted for rep work on the 'lighter' days.

Gotcha.

Meal 1
6 x Extra Large Eggs
2 x Slice Grain Toast
Grated Cheese
BBQ Sauce

Meal 2 (shake)
2 x Extra Large Eggs
50g Protein Powder
Honey
Water

Meal 3
300-500g Meat (Rump/Scotch Fillet/Chicken, etc)
Green Vegetables

Meal 4
425g Can Tuna (springwater)
1Cup Basmatti Rice

Meal 5
500g Meat (chicken, ground beef, lamb, etc)
Green Vegetables

Meal 6 (shake)
2 x Extra Large Eggs
50g Protein Powder
Honey
Water

You were really piling it in weren't you?

I never totaled calories or anything like that. I often ate more (sometimes less, no often) depending on how I felt. I was drinking a lot of Milk throughout the day too which I have since dropped.

Gotcha... You're going to be hungry as hell for a while.

Because your mind is accustomed to the cues generated by your eating habits.

Perceived hunger, though not actual hunger, is a sumnabitch.

Understood, ill play with the numbers and let you know what I come up with.

Ive also documented all my stats (measurements, readings etc) and takin some pics so I can track my progress. Ill keep you up to date so you can throw in your 5cents.

Cheers
OX

Good stuff mate.

Pics would be awesome.

-CNS

[Narkissos]

more ez ?'s
In a Serious Cut
i wanted to know if instead of a casein protein shake b4 bed can i use no-fat cottage cheese because its a whole food ???

Yes.

and in the morning can i say eat my oatmeal and drink my eggs or vica versa or is it better just to eat them both whole

Doesn't matter to any significant degree.

should i bump my fat to 20%ish

Yes.

-CNS

[Deltasaurus]

that helped more than u will know double bump

[AdamGH]

Here it is revised, but I messed up the last post. I didnt add all the fats. so this should be correct with hopefully no math errors this time. My fats are out of whack again it seems. I have the supplemental fat pills that are 1g fat each. i could use those to balance out meals i guess.

Meal 1:
1 whole egg - 70 calories, 6g protein, 5g fat
1 ½ cup egg whites - 180 calories, 36g protein, 0g fat
1/2 cup oats - 150 calories, 5g protein, 3g fat, 27g carbs

Totals: 400 calories, 47g protein, 27g carbs, 8g fat

Meal 2:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 320 calories, 39g protein, 36g carbs, 4g fat

Meal 3:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 350 calories, 48g protein, 27g carbs, 12g fat

Meal 4:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 320 calories, 39g protein, 36g carbs, 4g fat

Meal 5:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 350 calories, 48g protein, 27g carbs, 12g fat

Meal 6:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Fish, Flaxseed, Borage Oil combo , 4 caps per meal– 24 caps

Totals: 240 calories, 24g fat

Daily totals:
2360 calories, 263g protein, 212g carbs, 68g fat

[bodybuilder1107]

hey whats up whats the facts on having fat in every meal verse only on protein meals that have no carbs due to insulin spikes and should the majority of carbs be consumed in the am and not after 6 p.m so theres no fat storage? also whats the best fat source for the diet?

[AdamGH]

hey whats up whats the facts on having fat in every meal verse only on protein meals that have no carbs due to insulin spikes and should the majority of carbs be consumed in the am and not after 6 p.m so theres no fat storage? also whats the best fat source for the diet?

I think whole idea is to have every meal around the same calories, protein, carbs, and fats. On top of that, by spacing them out every three hours your body has no reason to store fat cause theoretically you always have food in your stomach. Its all about consistency and getting your body in a rhythm. I think the whole after 6pm thing is a fallacy.

[novastepp]

hey whats up whats the facts on having fat in every meal verse only on protein meals that have no carbs due to insulin spikes and should the majority of carbs be consumed in the am and not after 6 p.m so theres no fat storage? also whats the best fat source for the diet?

i cannot believe i didn't post this earlier...

Best Diet discussion we'll ever see.....

[Narkissos]

Fasted Cardio not a must:


1: J Appl Physiol. 2008 Apr;104(4):1045-55. Epub 2008 Feb 14.
Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake.

De Bock K, Derave W, Eijnde BO, Hesselink MK, Koninckx E, Rose AJ, Schrauwen P, Bonen A, Richter EA, Hespel P.
Research Center for Exercise and Health, F.A.B.E.R. - K.U.Leuven, Tervuursevest 101, B-3001 Leuven Heverlee, Belgium.
Skeletal muscle gene response to exercise depends on nutritional status during and after exercise, but it is unknown whether muscle adaptations to endurance training are affected by nutritional status during training sessions. Therefore, this study investigated the effect of an endurance training program (6 wk, 3 day/wk, 1-2 h, 75% of peak Vo(2)) in moderately active males. They trained in the fasted (F; n = 10) or carbohydrate-fed state (CHO; n = 10) while receiving a standardized diet [65 percent of total energy intake (En) from carbohydrates, 20%En fat, 15%En protein]. Before and after the training period, substrate use during a 2-h exercise bout was determined. During these experimental sessions, all subjects were in a fed condition and received extra carbohydrates (1 g.kg body wt(-1) .h(-1)). Peak Vo(2) (+7%), succinate dehydrogenase activity, GLUT4, and hexokinase II content were similarly increased between F and CHO. Fatty acid binding protein (FABPm) content increased significantly in F (P = 0.007). Intramyocellular triglyceride content (IMCL) remained unchanged in both groups. After training, pre-exercise glycogen content was higher in CHO (545 +/- 19 mmol/kg dry wt; P = 0.02), but not in F (434 +/- 32 mmol/kg dry wt; P = 0.23). For a given initial glycogen content, F blunted exercise-induced glycogen breakdown when compared with CHO (P = 0.04). Neither IMCL breakdown (P = 0.23) nor fat oxidation rates during exercise were altered by training. Thus short-term training elicits similar adaptations in peak Vo(2) whether carried out in the fasted or carbohydrate-fed state. Although there was a decrease in exercise-induced glycogen breakdown and an increase in proteins involved in fat handling after fasting training, fat oxidation during exercise with carbohydrate intake was not changed.


-CNS

[Narkissos]

i cannot believe i didn't post this earlier...

Best Diet discussion we'll ever see.....

One of the best threads every bumped.

Thanks for reposting it Nova.

bump.

-CNS

[AdamGH]

Before I take a crack at that... I have my newest article for you guys to peruse.

http://www.feelitnutrition.com/blog/...orey-springer/



Cut Liquid Calories… Cut bodyfat.

By Corey Springer AKA “Narkissos”
Friday, September 5th 2008: The NarkSide
......................

good article by the way. A friend of mine drinks a lot of zero calorie cokes. I try to tell her to stick with water, but she says these have no calories so it is ok. How do you win that argument? I tell her you want to stick to natural as much as possible because it is better for your body that processed drinks and foods.

[Narkissos]

good article by the way.

Thanks

A friend of mine drinks a lot of zero calorie cokes.

Funny thing that.. so do i

I try to tell her to stick with water, but she says these have no calories so it is ok. How do you win that argument?

You don't.

Unless you can supply a study which shows the health risk of diet drinks sweetened with sucralose.

To date there are none.

As long as she's drinking a lot of water also, as well eating well (providing ample antioxidants and minerals... the latter being important to offset any mineral loss that carbonated drinks can pre-empt), i don't see the problem.

I tell her you want to stick to natural as much as possible because it is better for your body that processed drinks and foods.

Lesser of two evils:

Juice; sodas etc. v.s. diet drinks.

I'd pick diet drinks.

-CNS

[smokeyd]

nark im fixing to do a drastic cut, do i need to cut out the caisin before bed or just go ahead and incorporate it into my macros

[paddy155]

Hi nark. I would like to know if I should be focusing on taking in all three BCAA's or should I focus on just leucine. Whatever I decide to take,how do I know how much to take and what is the correct time to consume them. Thanks.

[novastepp]

nark im fixing to do a drastic cut, do i need to cut out the caisin before bed or just go ahead and incorporate it into my macros

I know you asked Nark, but I say work it in. No need to cut any slow-digesting protein source from a cutter. If it fits in, I'd stay with it.

Nark can also give his $.02

[novastepp]

Fasted Cardio not a must:


1: J Appl Physiol. 2008 Apr;104(4):1045-55. Epub 2008 Feb 14.
Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake.

De Bock K, Derave W, Eijnde BO, Hesselink MK, Koninckx E, Rose AJ, Schrauwen P, Bonen A, Richter EA, Hespel P.
Research Center for Exercise and Health, F.A.B.E.R. - K.U.Leuven, Tervuursevest 101, B-3001 Leuven Heverlee, Belgium.
Skeletal muscle gene response to exercise depends on nutritional status during and after exercise, but it is unknown whether muscle adaptations to endurance training are affected by nutritional status during training sessions. Therefore, this study investigated the effect of an endurance training program (6 wk, 3 day/wk, 1-2 h, 75% of peak Vo(2)) in moderately active males. They trained in the fasted (F; n = 10) or carbohydrate-fed state (CHO; n = 10) while receiving a standardized diet [65 percent of total energy intake (En) from carbohydrates, 20%En fat, 15%En protein]. Before and after the training period, substrate use during a 2-h exercise bout was determined. During these experimental sessions, all subjects were in a fed condition and received extra carbohydrates (1 g.kg body wt(-1) .h(-1)). Peak Vo(2) (+7%), succinate dehydrogenase activity, GLUT4, and hexokinase II content were similarly increased between F and CHO. Fatty acid binding protein (FABPm) content increased significantly in F (P = 0.007). Intramyocellular triglyceride content (IMCL) remained unchanged in both groups. After training, pre-exercise glycogen content was higher in CHO (545 +/- 19 mmol/kg dry wt; P = 0.02), but not in F (434 +/- 32 mmol/kg dry wt; P = 0.23). For a given initial glycogen content, F blunted exercise-induced glycogen breakdown when compared with CHO (P = 0.04). Neither IMCL breakdown (P = 0.23) nor fat oxidation rates during exercise were altered by training. Thus short-term training elicits similar adaptations in peak Vo(2) whether carried out in the fasted or carbohydrate-fed state. Although there was a decrease in exercise-induced glycogen breakdown and an increase in proteins involved in fat handling after fasting training, fat oxidation during exercise with carbohydrate intake was not changed.


-CNS

do you know how much was blunted? i see the benfit in regard to fat burning, but was there drastic glycogen loss in the CHO study group? seems there is a slight catch 22. now if it was negligable, then I see the advantage.

also, i see they hadn't ingested too much protein in their said diets. do you think that plays a role? noticed no extra aminos were broken down, do you think that also may have been from a lack of protein in the diet?

just following up, cause if i can eat before my cardio, I'm going to. I might even keep a log in the spring for 6 weeks each(fasted, and meal) and see which works better.

[novastepp]

Hi nark. I would like to know if I should be focusing on taking in all three BCAA's or should I focus on just leucine. Whatever I decide to take,how do I know how much to take and what is the correct time to consume them. Thanks.

i answered you in another thread, but if you read the first couple of pages in this thread, Nark addresses this topic extremely well.

[Narkissos]

nark im fixing to do a drastic cut, do i need to cut out the caisin before bed or just go ahead and incorporate it into my macros

That isn't an 'either/or' question.

Calculate how many calories you need... and what your protein requirement is.

Your supplementation should support your requirements... not supersede them.

Work backwards from your requirements bro.

-CNS

[Narkissos]

I know you asked Nark, but I say work it in. No need to cut any slow-digesting protein source from a cutter. If it fits in, I'd stay with it.

Nark can also give his $.02

[Narkissos]

do you know how much was blunted?

No... will have to try to access full study.

i see the benfit in regard to fat burning,

Derived from?

but was there drastic glycogen loss in the CHO study group? seems there is a slight catch 22. now if it was negligable, then I see the advantage.

Explain it as you see it.

also, i see they hadn't ingested too much protein in their said diets. do you think that plays a role? noticed no extra aminos were broken down, do you think that also may have been from a lack of protein in the diet?

Before I say 'no', explain which bit you're hypothetically attributing to the relatively low protein intake.

just following up, cause if i can eat before my cardio, I'm going to. I might even keep a log in the spring for 6 weeks each(fasted, and meal) and see which works better.

That would be awesome.

-C

[Rugger02]

Props to you guys on keeping an informative and very useful thread going.
I posted my diet in this Forum when I first started and tweaked it considerably as I continued to learn.
I started off at about 18% BF and now I'm at about 13%
As time goes on my weight loss is slowing down, but I guess that's to be expected. I'd like to post up my current stats and my current diet and see if you guys can help me take it to the next level. The best advise I've read in the Diet Forum has come from either Nark, Nova, Pinnacle or Perfect Beast. I'd love to see what I'm doing wrong and what I'm doing right in the opinion of the pros.

I'll get the info for you fellas as soon as I got all the numbers written up.

Thanks in advance gents

[Prada]

Yup Nark and Nova (or as I like to call them N2, as in N squared) are definitely doing some well appreciated forum benevolence. I dont think they get enough credit. Really they don't. I wish I had the time to help out somewhat but they are doing a great job.

[Scarface69]

how do you guys compair/like oatmeal with oat bran as a carb source?

[novastepp]

No... will have to try to access full study.


Derived from?
here i was referring to the advantage in being able to eat beforehand.


Explain it as you see it.
now that i cover it again, it couldn't have been much at all.
and i realized that even though there may have been more fatty acid binding protein created, the enduced fat burning was no different. so therefore it didn't matter. good call.



Before I say 'no', explain which bit you're hypothetically attributing to the relatively low protein intake.
here i was just speaking generally. i was just wondering what would have been different if they would have consumed nearly 50% of their total caloric intake from protein, instead of 15%.


That would be awesome.
and about the 6 weeks of each. i'm going to have to do 4 of each. considering i remember 2 years ago when i got sub7%bf in just 8 weeks with only cardio and diet.


-C

always appreciate you making me think. good stuff.

[novastepp]

Props to you guys on keeping an informative and very useful thread going.
I posted my diet in this Forum when I first started and tweaked it considerably as I continued to learn.
I started off at about 18% BF and now I'm at about 13%
As time goes on my weight loss is slowing down, but I guess that's to be expected. I'd like to post up my current stats and my current diet and see if you guys can help me take it to the next level. The best advise I've read in the Diet Forum has come from either Nark, Nova, Pinnacle or Perfect Beast. I'd love to see what I'm doing wrong and what I'm doing right in the opinion of the pros.

I'll get the info for you fellas as soon as I got all the numbers written up.

Thanks in advance gents

keep it up. sounds like you may be nearing the stage at which you need to start manipulating different aspects of your approach. whether its cardio, or diet, or maybe even training all together. post up what you're doing and your diet and we'll see if we can tweak some more body fat out of it.

[novastepp]

Yup Nark and Nova (or as I like to call them N2, as in N squared) are definitely doing some well appreciated forum benevolence. I dont think they get enough credit. Really they don't. I wish I had the time to help out somewhat but they are doing a great job.

N2

[Deltasaurus]

Im 5'9 20yrs old 180lbs WO 5-6 days a week no gear and probally 13% bf if u wanna guess check my new pics plz guess my BFalso im trying for a "serious cut" hoping to get down sub 10% never had abs B4 really want them
6am wake up to 30-40 mins cardio 65% HR

get home at 6:50am and i eat 1/2 oat meal and drink 1/2 eggwhites and another 1/2 cup oat meal

oatmeal 300 cals

fat 5gs carbs 52 protein 10

eggwhites 60cals
fat 0 carbs 0 protein12gs

go back to sleep wake up at 9am

eat 1 cup oatmeal 300 cals

fat 5gscarbs 52 protein 10

the 1/2 cup egg whites oats and eggs white cooked this time .
egg whites 60cals
fat 0 carb 0 protein 12

11:30-12:00 1/2 can tuna 105 cals

fat 1.25 carb 0 protein 24

cup of oats 300 cals
fat 5g carb 52gs protein10gs

2:30-3:00pm 4oz 93+% lean beef 152 cals
fat 6 gs carb 0 protein 24

cup of oats 300 cals
fat 5 carb 52 protein 10

6:00p 8oz sweet potatoes yellow inside think the SP 206cals
fat 0 carb 48 pro 5ish

Extra vir Olive oil EVO 1/2tbsp cals 60
fat 7gs carb 0 pro 0

5oz chicken brest 150cals
fat 3 carb 0 pro 32

then workout for 1 1/2 hours plus 30mins cardio 65-70%HR

then pwo nutrition
9:00pm
1 1/2 scoops whey protein 180cals
fat 1.5 carb 1.5 protein 36

cup of oats 300 cals
fat 5gs carb 52 pro 10

then b4 bed cup no fat cottage cheese as casein protein 160 cals fat0 carbs6 26 grams protein

tbsp evo 120 cals 14gs fat


fat=51ish carb=263 ish pro=211ish
should be around kcal480 should be around 1100 should be around 840 daily total 2400kcals
and another thing
i didnt calc but i was going for 45% carbs 20% fat 35% protein i think its about right lemme know if anythings of or what not
thats about what i do more or less every day and i belive its working

wait i calc'ed and i need more carbs where to i put them???

[paddy155]

Nova,I read the first couple of pages and I am still unsure what to do. Do I take in all 3 BCAAs or should I focus on Lecuine. I also do not know how much of each is the the norm to take. Can someone give me some advice on this subject as it is a grey area with me.

[novastepp]

Im 5'9 20yrs old 180lbs WO 5-6 days a week no gear and probally 13% bf if u wanna guess check my new pics plz guess my BFalso im trying for a "serious cut" hoping to get down sub 10% never had abs B4 really want them
6am wake up to 30-40 mins cardio 65% HR

get home at 6:50am and i eat 1/2 oat meal and drink 1/2 eggwhites and another 1/2 cup oat meal

oatmeal 300 cals

fat 5gs carbs 52 protein 10

eggwhites 60cals
fat 0 carbs 0 protein12gs

go back to sleep wake up at 9am

eat 1 cup oatmeal 300 cals

fat 5gscarbs 52 protein 10

the 1/2 cup egg whites oats and eggs white cooked this time .
egg whites 60cals
fat 0 carb 0 protein 12

11:30-12:00 1/2 can tuna 105 cals

fat 1.25 carb 0 protein 24

cup of oats 300 cals
fat 5g carb 52gs protein10gs

2:30-3:00pm 4oz 93+% lean beef 152 cals
fat 6 gs carb 0 protein 24

cup of oats 300 cals
fat 5 carb 52 protein 10

6:00p 8oz sweet potatoes yellow inside think the SP 206cals
fat 0 carb 48 pro 5ish

Extra vir Olive oil EVO 1/2tbsp cals 60
fat 7gs carb 0 pro 0

5oz chicken brest 150cals
fat 3 carb 0 pro 32

then workout for 1 1/2 hours plus 30mins cardio 65-70%HR

then pwo nutrition
9:00pm
1 1/2 scoops whey protein 180cals
fat 1.5 carb 1.5 protein 36

cup of oats 300 cals
fat 5gs carb 52 pro 10

then b4 bed cup no fat cottage cheese as casein protein 160 cals fat0 carbs6 26 grams protein

tbsp evo 120 cals 14gs fat


fat=51ish carb=263 ish pro=211ish
should be around kcal480 should be around 1100 should be around 840 daily total 2400kcals
and another thing
i didnt calc but i was going for 45% carbs 20% fat 35% protein i think its about right lemme know if anythings of or what not
thats about what i do more or less every day and i belive its working

wait i calc'ed and i need more carbs where to i put them???

at this point u have the right idea. i just think you should even out your carbs a bit. shoot for 35-45g per meal. you dont need large amounts. keep cals at about 2200 for the day. fill in any needed cals with protein at that point and keep those evened out too. 45-50g a meal should work. dietary fat will add some cals, and you can supplement any extra fats in as you see fit. but you can experiment with increasing your carbs to make up for the difference too if your workouts struggle. just monitor all aspects of your progress and training and correct from there.

also, i would go ahead and do an hour of cardio in the mornings, between 60-65% MHR.

[Deltasaurus]

thanks so much so u think i just lower cals to 2200 hundred no problem

[novastepp]

It has been proposed that leucine alone is more effective for the purpose of stimulating protein synthesis than either of the 3 BCAAs alone.. or the combination of the 3 v.s. an equivalent amount of leucine.

On the flip side, the anti-leucine advocates quote studies which denote that the sole application of leucine will deplete plasma levels of the other two BCAAs.

What these proponents fail to state is these studies were done in an extended fasted state... Ergo, they are inapplicable to the pre-w/o (or even pwo) use of leucine.

The noteworthy conclusion is that leucine alone may give you more bang for your buck.

-CNS



References:

Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. Norton L.E., Layman D. K.

Nark, few questions about this topic lately have brought it back to light. so any new conclusions being made? or any advice you would like to give on your experiences?

[novastepp]

thanks so much so u think i just lower cals to 2200 hundred no problem

based on your size and bf% i put you right around that mark at maintenance. so with the cardio and clean diet and evenly spread macros i think you should start losing nicely. after a couple weeks, you might begin dropping some cals and reevaluating totals. do that when you can see notices in the mirror.

[novastepp]

Nova,I read the first couple of pages and I am still unsure what to do. Do I take in all 3 BCAAs or should I focus on Lecuine. I also do not know how much of each is the the norm to take. Can someone give me some advice on this subject as it is a grey area with me.

i bumped a previous post, for Nark to comment on.

In my personal experience I have used all 3 BCAA's. this is before any true knowledge driving me to do otherwise.

I would simply add 15g of BCAAs, 5g of creatine monohydrate, and 32 oz of water, with crystal light (lemondae flavor...to taste) in a shaker and sip it before, during, and finish it after my workout.

i can't find the article that stated how BCAAs and some carbohydrates before, during, and after exercise helped increase protein synthesis. i'm going to keep looking because it presented a lot of information about nutrition surrounding workouts.

[Deltasaurus]

just another ? how do u figure 2200 maintenance

[novastepp]

just another ? how do u figure 2200 maintenance

nope. not maintenance, my bad. that was dropping to a fat burning level based on your activity level. it could actually be anywhere from 2200-2457, but when you said you were going to add more carbs i figured you would replace some cals, so i was just waiting for you to redo the diet. you can just edit the post and i'll look back at it, or you can repost it.

haha all these numbers its easy to move them around.