Posts that Gabrielle2007 is monitoring

Thank you for the detail Joe. I've definitely felt MUCH worse than this-- a$$ was an understatement. I do NOT want to be at that point ever again...picking up my feet to walk seemed insurmountable, let alone getting through an hour of training someone and having to demonstrate exercises. All I wanted to do was lie on the floor and cry.

I feel okay now. Feel fantastic in the AM for weights. Cardio is a chore when I do it in the afternoon/evening, but the carbs you suggested are a HUGE help. Funny you mentioned the 80 to burn 300. I was counting tonight while I was spinning...."okay, I just burned 100 over what I consumed..." :) Again, thank you for the detail.

Joe--I was doing the 90-120 minutes of no food before my afternoon cardio and really falling flat with the energy levels. Did the 1/4 cup oats & 1/2 sc whey combo 30 minutes prior and felt much more energized, like you had suggested, but am I shooting myself in the foot in terms of fat loss having eaten so close to cardio? What's the point? I do the BCAAs before and after also.

Not sure if this is the right place to post this.

 Is it true that you should NOT combine a PRO and a STARCH prior to a cardio workout?? Ex. rice cake and natural PB.  I was told it makes the starch....starchier?? What the heck is that??

Should I just use fruit and Protein powder?

anything?

For Noah,

I am a husband with two children and work in law enforcement and run a high schoool fitness room, over and above volunteering my time as a soccer coach, all while dieting and preparing for bodybuilding shows.  Don't stretch yourself thin, but if competing is something you really want to do, don't let anything prevent you from living out your dream.  See you on the stage, man!

Hey Nick, Welcome aboard man,

Remember the general rule, less is more when it pertains to muscle recovery.  If you're natural, you may benifit from higher frequency, low volume training.  I personally do only 3 weight workouts/ week.  No more than 2 sets for 5-8 reps to failure and all moves are compound moves.  Very few isolation moves.  Once I can lift the weight for 8 reps with good form I increase.

My full range of motion BB squats are 345 for 7 easy reps.  Romanian Deadlift 300 lbs, until my grip gives out, Military press 205 for 7 reps, bench 315 on a good day, while dieting I bring it back a bit to 265 for reps.  This is all performed with good form and no cheating.  Try it out.  Your glycogen stores won't be so depleted and you'll have more days for rest/ recovery to grow.  Good luck dieting!:) 

If you get a ton of gas you're either eating carbs you can't digest - lactose, heavy fibers, etc. - or the bacterial flora is way off and you need more aerobic bacteria...I recommend Nutrition Now PB-8 (just one cap every 3-7 days).

I like being on creatine up to the show so I'll be on it for 3-4 months up to contest day - make sure you've been off of it for a couple months before that.  It's not likely that you're less saturated after a certain amount of time but just used to the feeling of it. 

so is there any fault with any of the schemes or large intestine? 

creatine question:

while dieting and being 6mo out, is it wise to cycle creatine or ride on it for a while until a "final cut" before the show.

and while on this: typically creatine is cycled 6-8 wks...i've long suspected that this was too long.  I almost feel a tolerance to it after a while, which i'd imagine is due to the accumlative property of creative as a supplement and this tolerance may easily be defined as no longer noticing the initial jump in strength once creatine stores are full-high.  to me, this accumulation is about a 2wk process.  would it then be wise to cycle creatine on more of a micro cycle basis--every 2wks, wk, few days, or every other day?  seems this would save a lot of money as well. is there any validity to this or am this a sugarpill episode on my part?

nick

Hey Joe,

put my carbs up to 200 from 175.  been playing around w/when i have them.  1/2c more frozen strawberries (6.5g carbs)  in my protein shake 90min before working out i get a little bloated for a few minutes.  maybe this is the carbs but i kind of think that the extra thickness and air captured in the shake may do this?  possible? i also have tried drinking about 14g/c during the workout having read a past post saying that this was helpful in being anticatabolic; this in combination with the 7gc drink bf and 10gc drink after also makes me a little bloated.  is it possible that a few too many carbs within a period of time are doing this?  what does bloating imply?  is this bad or indifferent? the rest of the time i just put those carbs into another meal later in the day.

Sean has jumped in and answered that question two to three times on the forum and hasn't quite gotten it right yet .  Actually, pre-workout is king - you have to have carbs there and fight to make your workouts productive even on lower carb levels.  If you're strong enough there in carbs, then they aren't as important post-workout but post-workout is still the second most important time.  Breakfast would be third on my list.

Body type isn't defined by insulin sensitivity but it's one categorical characteristic.  If you weren't carb sensitive you wouldn't be an endomorph.  It's genetic.  The key would be eating more complex carbs and not too much at one time. 

I'll jump in here.

Priority 1: pre-workout

Priority 2: post-workout

priority 3: breakfast

Those are the times when you are looking to buffer catabolism the most during a diet. So 20-30g at each of those times would be effective. I would try to space out whatever you have left throughout the course of the day. If you are doing a fair amount of cardio, put some before and after that as well. Its really a scheduling issue more than anything.

Hey Joe,

 i was reading some past posts and somebody asked how many grams they should should allocate pre and post workout and your response was partially dictated that they were already kind of lean. I get 150/day and usually have 35-40 before and after and another 35-40 at breakfast, which is my meal before my preworkout shake.  i feel fine at this, but should i adjust these in any way? also, on refeed days i just add carbs to each meal, but should these be allocated differently

on low carbs: after my workout i use some fruit (strawberries or banana) and some oatmeal with my protein 30min after my aminos.  would it be wiser to take in a bit more fruit to digest faster and then the oats maybe an hour later or so? or if on low carbs would it be wiser to take it all in after the workout; the goal of course being muscle preservation.

Email me at mickywinz@yahoo.com and I will send you my most current pics.