sounds good. just making sure you didn't miss anything. ;)

Hey man, this stuff looks pretty intense. Drop your boy a line when you get the chance....that's sad b

thats sucked up. Glad to see your up in here brotha. We still down for next monday? Thats when i'm gettin this bad boy started.

Hey,
Man, I really wish there was something constructive I could offer here but you've planned this out nicely. Look forward to your progress, although I am happy that I'm not the one doing the cutting. I guess that you follow the ol' notion of "Fail to plan, plan to fail." Good job and best of luck.

That’s a good point, and I fully agree. However this should only be practiced before cardio. I managed to find a great study which emphasizes the need for the Pre workout “Essential amino acid-carbohydrate supplement”. Your carbohydrate source can be as simple as oats.



I don’t want this to end up in a long winded debated hence this is merely something to consider.



Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.

Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR.

Department of Surgery, University of Texas Medical Branch, Galveston, Texas 77550, USA. ktipton@utmb.edu

The present study was designed to determine whether consumption of an oral essential amino acid-carbohydrate supplement (EAC) before exercise results in a greater anabolic response than supplementation after resistance exercise. Six healthy human subjects participated in two trials in random order, PRE (EAC consumed immediately before exercise), and POST (EAC consumed immediately after exercise). A primed, continuous infusion of L-[ring-(2)H(5)]phenylalanine, femoral arteriovenous catheterization, and muscle biopsies from the vastus lateralis were used to determine phenylalanine concentrations, enrichments, and net uptake across the leg. Blood and muscle phenylalanine concentrations were increased by approximately 130% after drink consumption in both trials. Amino acid delivery to the leg was increased during exercise and remained elevated for the 2 h after exercise in both trials. Delivery of amino acids (amino acid concentration times blood flow) was significantly greater in PRE than in POST during the exercise bout and in the 1st h after exercise (P < 0.05). Total net phenylalanine uptake across the leg was greater (P = 0.0002) during PRE (209 +/- 42 mg) than during POST (81 +/- 19). Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, increased after EAC consumption in both trials. These results indicate that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.

Publication Types:
Clinical Trial

Don't you read my threads, Slayer? I'm crushed :17:

Here is some discussion on that :)

http://www.bodybuilding.net/nutrition-forum/pre-workout-nutrition-1442.html

Thats a great discussion thanks for pointing it out.

Sorry for thread jacking Hrdgain.

Hey guys anything that helps and is thought provoking is apreciated. So today is my first day, and I have to say i'm an idiot. nothing like starting a diet on a weeks vacation. stupid stupid stupid, so i may not be as strickt as I should be, but i'm trying ... here is day one so far.

8:30am whole wheat bagel with cream cheese
(unfortunately i had no other choice)
11:20am 1 scoop On 100% whey
1:00pm 2 scoops ON whey, 12g sugar (didnt have my dextrose with me)
4:00pm chicken over mixed greens, with blue cheese crumbles, and a light venegret dressing.
8:00pm chicken with broccoli and steamed rice
10:30pm 1 cup beef stew, on slice whole grain bread.

(*I know this diet is gonna need work, but i'm gonna just roll with it while i'm on vacation, and get into measuring everything when i'm home)

Training:
(I'll post my wieghts on this, but they are shit, and it will take too much time to do this everytime i lift, so from here on out its once a week)

squats 135x15,185x15
hack 90x15x2
sldl 145x15x2
incline bb 185x15,185x11
flyes 25x15x2
pull down 120x15
close grip pd 120x15
bb row 115x15
arnold press 45x15
db side raises 15x15
rear delt 15x15
french press 55x15
press down 80x15
db curl 30x15
standing calf raise (I'm not even counting this, i did it, but i hated that machine and i wont do it again in that gym)
seated calf raise 115x15
shrugs 225x15
abs 2 sets, off the bench crunches for 15 (a nice way to end when you already feel like puking)

Notes:
My wieghts will jump either up or down after this week. I'm in a different gym because i'm on vacation. I officially feel like shit, and i need to eat pronto. so i'm off to the grocery store.

at least it was whole wheat...
besides dude, you could have burned some finger calories playing guitar hero!

Hey! Don't let sore hammie's get in the way of voluntary wind sprints....the day I wake up and voluntarily do wind sprints is the day I...