Peb5048's first run at BP
I wanted 2.5 because I am a college student and my course load on Tuesdays are very demanding, so I figured that if I could start on Sunday I could take Tuesdays off inorder to prepare for my classes. The morning cardio can also easily be taken out if I am not feeling up to it or if I am too sore. I used to lift six days a week while I did morning cardio six days a week while I played lacrosse. I think this is a schedule my body could handle but if not I will play it safe and go back to the original workout.
I'm assuming you mean Feast as there is no protein/BCAA's in Famine.
I spread the following micro nutrients 3/x day with meals:
1 Multivitamin (morning only)
1 gram of Vit C
200 IU of natural Vit E (D-Alpha, not DL Alpha tococypherol)
200mg of R-ALA
1 gram fish oil capsule
Zinc and Magnesium before bed with Adaptogen N and/or Gamma GH.
I spread the following micro nutrients 3/x day with meals:
1 Multivitamin (morning only)
1 gram of Vit C
200 IU of natural Vit E (D-Alpha, not DL Alpha tococypherol)
200mg of R-ALA
1 gram fish oil capsule
Zinc and Magnesium before bed with Adaptogen N and/or Gamma GH.
BCAA loading protocol #2 is heavy loading in your intra workout shake.
If you were referring to BCAA loading protocol #1, that is as follows:
Load 20-40 grams of a quality BCAA/L-Glutamine mixture as found in MASS PRO Amino during the first 72 hours of your "Feast" phase. These should be taken between meals and spread throughout the day in
5-10 gram doses.
Take the next 3 days off and then repeat the 3 on/3 off cycle for the remainder of your "feast" phase.
By flooding your system with BCAA's the brain is fooled into thinking that the rapid amino influx in the blood is the result of excessive muscle breakdown.
Remember, this is on top of the alarm signal (via real tissue breakdown) you've created during your famine phase. Quite simply, this causes the body to accelerate its muscle growth machinery and deliver an even more pronounced message to incorporate dietary proteins into the muscle cell. The difference here being, you now have the necessary calories and nutrients with which to grow.
If you were referring to BCAA loading protocol #1, that is as follows:
Load 20-40 grams of a quality BCAA/L-Glutamine mixture as found in MASS PRO Amino during the first 72 hours of your "Feast" phase. These should be taken between meals and spread throughout the day in
5-10 gram doses.
Take the next 3 days off and then repeat the 3 on/3 off cycle for the remainder of your "feast" phase.
By flooding your system with BCAA's the brain is fooled into thinking that the rapid amino influx in the blood is the result of excessive muscle breakdown.
Remember, this is on top of the alarm signal (via real tissue breakdown) you've created during your famine phase. Quite simply, this causes the body to accelerate its muscle growth machinery and deliver an even more pronounced message to incorporate dietary proteins into the muscle cell. The difference here being, you now have the necessary calories and nutrients with which to grow.
Today has been awesome, I have taken to KA pills already and have 1785 calories in already for the day. I still have one more KA pill to take with dinner and 1300 calories more to go. 30 minutes before bed I'm going to take 3 AN pills and 45 minutes before bed Im taking ZMA. Right before bed I'm going to have a scoop of Casien and 2 TBSP All natty PB.
I do not understand the peri workout shake, I have never seen something like it before. This is what I was thinking
1 Hour Before:
KA
Caffeine
Beta Alanine
Glutamine
AAKG
Apple
1 Scoop Protein
15 Minutes Before:
Start BCAA protocol #2
During
Continue BCAA protocol #2
Immediately After
40g Whey Protein
10g Casein Protein
70g Glyco Maize
Beta Alanine
KA
Finish BCAA Protocol #2
Scoop Glutamine
1 Hour Before:
KA
Caffeine
Beta Alanine
Glutamine
AAKG
Apple
1 Scoop Protein
15 Minutes Before:
Start BCAA protocol #2
During
Continue BCAA protocol #2
Immediately After
40g Whey Protein
10g Casein Protein
70g Glyco Maize
Beta Alanine
KA
Finish BCAA Protocol #2
Scoop Glutamine
Well, you may not have understood the term but you nailed the protocol. That's it!
Peri-workout = "around" the workout drink
Here's a good recipe:
50g of waxy maize starch/pure Karbolyn or like product
25g of MassPro whey, which includes the all important di-tri peptides
20-25g of BCAA
Suggest 24-36 oz of water to mix this in.
You'd begin sipping on this 15 min prior to, during and finishing up right at the end of your workout.
Now here's where it benefits you:
Waxy Maize/Pure Karbolyn moves VERY rapidly through the stomach, into the duodenum, through the small intestine and into the bloodstream. It also drags the aminos along with it. It does all of this without the bloating and rise/crash associated with sugar/dextrose.
I've sketched out a 2:1 carb to protein ratio in this drink, but you may go as high as 4:1 if bulking is your goal.
Great job.
Peri-workout = "around" the workout drink
Here's a good recipe:
50g of waxy maize starch/pure Karbolyn or like product
25g of MassPro whey, which includes the all important di-tri peptides
20-25g of BCAA
Suggest 24-36 oz of water to mix this in.
You'd begin sipping on this 15 min prior to, during and finishing up right at the end of your workout.
Now here's where it benefits you:
Waxy Maize/Pure Karbolyn moves VERY rapidly through the stomach, into the duodenum, through the small intestine and into the bloodstream. It also drags the aminos along with it. It does all of this without the bloating and rise/crash associated with sugar/dextrose.
I've sketched out a 2:1 carb to protein ratio in this drink, but you may go as high as 4:1 if bulking is your goal.
Great job.
-
dropthebeats
- Posts: 219
- Joined: Tue Jun 29, 2010 8:12 pm
- Location: Western New York
Rob. Instead of waxy maize I used dextrose powder. Was that an okay substitution?RobRegish wrote:
Peri-workout = "around" the workout drink
Here's a good recipe:
50g of waxy maize starch/pure Karbolyn or like product
25g of MassPro whey, which includes the all important di-tri peptides
20-25g of BCAA
Suggest 24-36 oz of water to mix this in.
Great job.
Ben's mix:
60-70 g of dextrose powder
20 g hydrolyzed whey protein
30 g of BCAA
3 liters of water
Surprisingly, it is pretty easy to drink all of the water in that amount of time. Anything less and the taste is too sweet for me.
When I am preforming my set of 8-10 reps of big barbell lifts (bench, squat) should they be to failure? What about my stretch positions (pullover, SDLs)?
A. Yes. SDL's though... take care with the lower back!
1 hour before:
1 Apple
1 Scoop Whey Protein
5g Glutamine
2g Beta Alanine
3.5g AAKG
200-400mg Caffeine
1 KA capsule
PERI-Shake
50g of waxy maize starch/pure Karbolyn or like product
25g of MassPro whey, which includes the all important di-tri peptides
20-25g of BCAA
Suggest 24-36 oz of water to mix this in.
Immediately Post
5g Glutamine
2g Beta Alanine
1 KA pill
30 minutes Post-Workout
40g Whey
70g Waize Maize/Dextrose
1 Hour after Post-Workout Shake
Real Food Meal of Protein/Carbs/Fats
Does this look about right? Should I take a different carb source thirty minutes after than waizy maize?
A. No, that looks great!
A. Yes. SDL's though... take care with the lower back!
1 hour before:
1 Apple
1 Scoop Whey Protein
5g Glutamine
2g Beta Alanine
3.5g AAKG
200-400mg Caffeine
1 KA capsule
PERI-Shake
50g of waxy maize starch/pure Karbolyn or like product
25g of MassPro whey, which includes the all important di-tri peptides
20-25g of BCAA
Suggest 24-36 oz of water to mix this in.
Immediately Post
5g Glutamine
2g Beta Alanine
1 KA pill
30 minutes Post-Workout
40g Whey
70g Waize Maize/Dextrose
1 Hour after Post-Workout Shake
Real Food Meal of Protein/Carbs/Fats
Does this look about right? Should I take a different carb source thirty minutes after than waizy maize?
A. No, that looks great!