carb spillover pwo bro science?

Page 1 of 2 12 Last
  1. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    carb spillover pwo bro science?


    I keep hearing all kinds of people talk about carb spillover and going to fat once muscle glycogen is refilled. I train for usually two hours one hr lifting 45 mins running 15 abs. For pwo I have 20g wms with bcaas+EAAS and creatine, +20 minutes skim milk and wpi +1 hr 50 -60 g carbs from barley, rice, sweetpotato green veggies and some lean meat ie chicken, tuna shrimp something like that so in about two hours pwo Im consuming around 100g carbs which is half my intake per day roughly. pre workout is usualy 50 g carbs from oatmeal or go lean cereal and bananas, honey etc basically a combo of complex and simple carbs. I usually take r-ala and 500 mg yellow gold before my whole food ppwo meal. Im 5'7'' and only weigh 110, Im trying to gain some weight and stay as lean as possible, is this too many carbs pwo or does it all come down to calories in vs calories out for the total day? the idea of carb spillover seems kind of bro science to me and I mainly hear talk about it on a different forum I wont mention

  2. New Member
    time lord's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Jun 2008
    Age
    31
    Posts
    91
    Rep Power
    125
    Level
    8
    Lv. Percent
    55.57%

    broscience to the max. calories in vs calories out is all you need to keep in mind.

    to recover to the fullest extent possible the guideline is to take in 0.8g carbs per lb of bodyweight immediately after workout and then to continue intaking that amount every 2 hrs.

    if youre trying to grow you need carbs wayyyyy more than protein. your macro breakdown should be something on the order of 65/20/15 C/P/F

    you should not at all be concerned w/ staying as lean as possible. YOURE 110 LBS!!!
    you ARE as lean as possible. eat and grow. simple as that.
  3. New Member
    time lord's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Jun 2008
    Age
    31
    Posts
    91
    Rep Power
    125
    Level
    8
    Lv. Percent
    55.57%

    also quit running if you're trying to put on weight. just work out w/ intensity and you're getting all the cardio you need. chill out, quit working out so much. train hard, eat hard, rest hard. repeat. no going to the gym everyday for two hours.
    •   
       

  4. New Member
    AlbinoRhino44's Avatar
    Stats
    6'0"  230 lbs.
    Join Date
    May 2009
    Posts
    48
    Rep Power
    92
    Level
    6
    Lv. Percent
    43.09%

    much agreed. if you weigh 110 and want to gain weight, stop running and just eat. You'll be so proud of yourself in 100lbs
  5. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852765
    Level
    95
    Lv. Percent
    49.85%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    yeah, god bless, at 110 don't worry too much about adding a little fat
  6. New Member
    pinchharmonic's Avatar
    Stats
    5'8"  163 lbs.
    Join Date
    Sep 2008
    Posts
    282
    Rep Power
    218
    Level
    14
    Lv. Percent
    43.03%

    Quote Originally Posted by sanchezgreg18 View Post
    I keep hearing all kinds of people talk about carb spillover and going to fat once muscle glycogen is refilled. I train for usually two hours one hr lifting 45 mins running 15 abs. For pwo I have 20g wms with bcaas+EAAS and creatine, +20 minutes skim milk and wpi +1 hr 50 -60 g carbs from barley, rice, sweetpotato green veggies and some lean meat ie chicken, tuna shrimp something like that so in about two hours pwo Im consuming around 100g carbs which is half my intake per day roughly. pre workout is usualy 50 g carbs from oatmeal or go lean cereal and bananas, honey etc basically a combo of complex and simple carbs. I usually take r-ala and 500 mg yellow gold before my whole food ppwo meal. Im 5'7'' and only weigh 110, Im trying to gain some weight and stay as lean as possible, is this too many carbs pwo or does it all come down to calories in vs calories out for the total day? the idea of carb spillover seems kind of bro science to me and I mainly hear talk about it on a different forum I wont mention

    hey sanchez. how much glycogen you deplete is entirely personal too. there are plenty of people who workout for 2 hours, doing weights, cardio, and perhaps abs too, but glycogen depletion could vary dramatically. we have no idea how hard you work, how intense your cardio is, and your personal genetics that contribute to how your body uses energy. some have even said that during high intensity workouts 90% of energy is derived from gluconeogenisis, which means less glycogen depletion, more protein burning... so who knows where you fall.


    calories in vs calories out is important because you only gave us a snapshot of what you eat in a day... if you spillover after your workout, but don't eat enough afterwards, then you technically could maintain equilibrium.

    I find that to optimize everything [which is what you are asking to do] you have to know everything.

    if you know your calories in per day, your macros, and your daily weight THEN repeat that over a week you get a very good idea of how your body responds to what you are doing, and that is the bottom line. then you can divide up your meals to preferentially be larger and higher carb around workout times, but still follow the daily macros and calories that are helping you gain weight slowly..

    and you are starting off small at 110lbs. this is a TOTAL ballpark number, but if you can gain 0.5->1lb per week, and not noticeably getting fatter then you are doing things correctly.

    At a weight of about 160 right now, I like to gain 1lb a week as I'm eating over my mainteance by probably 500 calories. if I feel I look too fat while gaining, then I may cut down the carbs and overall calories. If my weight doesn't change over a week, I may add a few hundred calories.

    get the body moving in the direction you want, and once it stalls, change something slightly. if you can do that, then you are ahead of 99% of most people who just guess what is going on.
  7. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    Thanks for the responses much appreciated. and ive been constantly gaining to be exact ive gained 28lbs in 4 months and im guessing around 5-6% bf so i must be doing something right I guess
  8. New Member
    time lord's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Jun 2008
    Age
    31
    Posts
    91
    Rep Power
    125
    Level
    8
    Lv. Percent
    55.57%

    what!? how much did you weigh when you started? and how old are you? and are you ok?
  9. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    82 lbs when i got out of the hospital. ive never been over 125 but neway long story short I was working graveyards from 4pm to 4am then school from 6am-10am, then gym one hour some days then sleep 4-5 hrs and do it again. from all the stress with everything going on in my life I started dropping weight fast only ate about two or three meals a day and these werent by any means real meals i mean a meal was a salad or one kashi go lean bar whatever I could grab. I pretty much became anorexic Idk i think that was due to the stress once again and that was the one thing i could control if that makes sense. And before that I was in county for 7 months and didnt eat much in there so i havent been over 125 like I said before but to answer your other ?s im 19 and im not completely back to where I want to be strength wise and mentally i wanna at least bulk up to 140-150 by the end of the year and ive been seeing an endo for extremely low test levels, ive talked about it on other posts but first result was <20ng/ml, second test was like 50ng/ml and the last one three weeks ago was 83ng/ml so I have another lab scheduled this week and if its still low it looks like either androgel and lh/fsh shots so I can actually have my boys making juice lol, but trt at 19 and for life idk about that it has positives and negatives i guess. Im sure alot of people wouldnt mine some test cyp or some other injection every week. Im wondering if hcg and some nolva or clomid might jumpstart my endogenous production that way I dont have to suppress it with the androgel. ive been taking stoked for the last two weeks stacked with formex so Im curious to see what effect its had on my test level and all the other hormones.
  10. New Member
    time lord's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Jun 2008
    Age
    31
    Posts
    91
    Rep Power
    125
    Level
    8
    Lv. Percent
    55.57%

    hey man that's brutal. just keep in mind that as you go along you're going to have to eat more and more to see better results. don't be scared to eat a lot. healthy fats from raw nuts and olive oil will go a longggg way to helping test levels.

    sounds like you're doin pretty well.. my only real suggestion is just to cut out the cardio so you can devote all that energy to muscle growth and keep on growin brotha.

    good luck in your quest.
  11. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    thanks bro
  12. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852765
    Level
    95
    Lv. Percent
    49.85%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    yeah, definitely don't worry about gaining a little fat. with also adding muscle when you get to the weight you want to be, it will be easy to loose. so dont undereat trying to avoid the fat, let it start to come on, then slowly lower eating if it is starting to tack on
  13. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    yeah its been a long four months i try to just take it one day at a time and set goals for myself i mean i kno its all in my head but it ****in sucks, when i came out of the hospital I got a nutritionist and I started off eating only 1000 cals a day so my body could start to adjust and avoid refeeding syndrome which could be fatal. at first my diet had zero fat pretty much and ive just been adding more everyday. what do you guys think about the scivation lean mass diet? is it a pretty good diet plan? Next week Im thinking about starting it because right now im eating 1850-1900 cals a day and the lowest plan is 2000 so I want to try it and prove to myself eating more than 30g of fat a day doesnt mean im gonna get fat it means im gonna build muscle faster and make me healthier. Oh yeah a question regarding pwo I just started using waxy maize just cause I got a tub of glucevol for free and I was wondering if it causes an insulin spike or not and whats the GI of it because I dont like the whole high gi pwo spike idea and dont think its necessary
  14. New Member
    time lord's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Jun 2008
    Age
    31
    Posts
    91
    Rep Power
    125
    Level
    8
    Lv. Percent
    55.57%

    the primary role of dietary fat is to regulate hormone levels.... think of fat as free steroids, for real. if you can ensure that most of the fat you take in is healthy your hormone levels will shoot through the roof!!! since your just getting into the swing of things diet wise the best supplement you can use/get is fat my man! i mean it! really go out of your way to eat avocado, raw nuts, and olive oil. start there and see how your test results come back.


    as far as waxy maize goes.... i have used it pwo on the order of 160g at a time and seen zero fat gain... whereas i can use 80g table sugar and see noticable pudge w/in 24 hrs. i'm not sure if it causes a spike or not but i can say from personal experience that i got great gains with it and little to no fat gain. i say give it a shot.
  15. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    yea the whole dextrose and malto never appealed to me I tried it once and after that never again felt sick to my stomach and crashed after bouncing off the walls for an hour. Thanks for all the help bro much appreciated
  16. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852765
    Level
    95
    Lv. Percent
    49.85%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    yeah, fat generally is added more over insulin spikes than dietary fat intake (other than the fact that dietary fats allow for more calories to be taken in easier). If you view the biological pathway your body processes fats, proteins and carbs though you'll understand that at the same total calories per day, the difference between taking in 30g of fats and 80g of fats (assuming the 450 cals get made up for by reducing carbs by 112g) is 0
  17. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    really ? I had no idea thanks for the info very helpful ive been having trouble adding calories because I dont want to eat too much dietary fat because I havent had any in so long and two i make up the calories by eating literally lbs of fibrous veggies it seems like but ive been upping my fat intake everyday today was around 35g i know still have a long way to go but im really starting to get over the whole anorexic thinking because i just wanna build as much strength and muscle as possible.
  18. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852765
    Level
    95
    Lv. Percent
    49.85%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    natural peanut butter with no additives can be a great friend
  19. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    i prefer almond butter especially since i can get fresh ground almond butter with no sugar no nothing added just pure ground almonds from this machine at my grocery store and its delicious
  20. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,777
    Rep Power
    1317349
    Level
    94
    Lv. Percent
    31.69%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by time lord View Post
    also quit running if you're trying to put on weight. just work out w/ intensity and you're getting all the cardio you need. chill out, quit working out so much. train hard, eat hard, rest hard. repeat. no going to the gym everyday for two hours.
    Come on, dude. That's just horribly wrong.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  21. New Member
    time lord's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Jun 2008
    Age
    31
    Posts
    91
    Rep Power
    125
    Level
    8
    Lv. Percent
    55.57%

    Quote Originally Posted by Rodja View Post
    Come on, dude. That's just horribly wrong.
    for someone at his wt trying to put on mass it's right. he's not after athletic performance. a good 6-8wks of building up w/ no additional cardio is just fine. this isn't forever advice.
  22. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    its hard not to do cardio I played travel soccer since I was 8 so running has always been second nature when it comes to training. but since Im here would you guys mind critiquing my diet for today and give me some feedback. Id appreciate it , I think im making progress so well see. hopefully I do this right bear with me

    6 am steel cut oats, half banana, half serving of go lean cereal, whey- multi v, 400 mg yellow gold 15 minutes before meal, 2 fish oil caps, 1 cla, 2 activate xtreme 1 stoked
    52 g carbs 6 fat 23 protein

    715 pre workout cytonox sample
    35 cal 9 carbs

    8-10 drive to gym workout, 20 g wms + Lg BCAA+EAA +Creatine mono taken after workout
    20 g carbs 80 cals

    1030 pwo whey, skim milk, yogurt, peaches
    1.5 fat, 35 protein, 34 carbs
    318 cals

    1130 ppwo shrimp with whole wheat pasta, homemade pasta sauce, and a small sweet potato. 200 mg RALA taken 15 min before
    45g carbs, 17 protein, 2.5 fat
    300 cals

    230-300 omelet with 7 egg whites, spinach tomato asparagus jalapenos, EVOO on top after done cooking + 1 CLA cap
    5-10 carbs (Fibrous) 3.5 fat 28 protein 200 cals

    630 homemade sesame chicken 6 oz. sauteed in pam, side of steamed cruciferous veggies (Broccol, cauliflower, brussel sprouts something like that), Udos oil on veggies +1 CLA cap 2 fish oil caps 340 cal
    25 carbs all fibrous, 6 g fat, 36 protein

    900 casein shake, 2 activate extreme 2 stoked, 1 tbsp almond butter, celery sticks
    290 cals around 10 g carbs, 9 fat, 30 protein

    Totals: about 1900 calories, 28.5 g fat, 195 carbs, 169 protein
    also with some meals I add garlic and onion and stuff that doesnt really need to be counted since im trying to gain, fat intake doesnt include fishoils and cla, and I dont know if bcaas and EAAS have caloric value or not and ive never counted them so i still dont. let me know where I can improve THanks guys for all the help and support it is really much appreciated, I find this board to be alot more welcoming and actually helpfull and is filled with some smart people. other places i find a bunch of teenagers and bros spilling out useless nonsense that doesnt help at all or they just want to flame you for asking for help.
  23. Senior Member
    youngandfree's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Mar 2009
    Posts
    1,296
    Rep Power
    56038
    Level
    28
    Lv. Percent
    79.51%
    Achievements Posting Pro

    As long as you keep adding weight, diet looks ok. If gain stalls, add 200-300 more calories each day.
  24. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852765
    Level
    95
    Lv. Percent
    49.85%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    i'd try to add a little more fats, if you want to try something instead of using pam use olive oil, or coconut oil. Or even just eat/drink a tablespoon of coconut oil near bedtime.
  25. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    i usually cook with pam and then drizzle evoo over my veggies after because if i cook with it im not really getting as much as i might think i am you kno what I mean?
  26. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    thanks for the input guys always appreciate the help
  27. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,777
    Rep Power
    1317349
    Level
    94
    Lv. Percent
    31.69%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by time lord View Post
    for someone at his wt trying to put on mass it's right. he's not after athletic performance. a good 6-8wks of building up w/ no additional cardio is just fine. this isn't forever advice.
    Lifting weights =/ CV activity

    Come on, dude; you're NSCA and I'd expect you to know that the CV improvements from weight training is minimal at best.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  28. New Member
    time lord's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Jun 2008
    Age
    31
    Posts
    91
    Rep Power
    125
    Level
    8
    Lv. Percent
    55.57%

    Quote Originally Posted by Rodja View Post
    Lifting weights =/ CV activity

    Come on, dude; you're NSCA and I'd expect you to know that the CV improvements from weight training is minimal at best.
    come on, we're griping over semantics. i'm just saying what he needs to hear in a way that will get through. i don't think he should do true cardio right now.
  29. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,777
    Rep Power
    1317349
    Level
    94
    Lv. Percent
    31.69%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by time lord View Post
    come on, we're griping over semantics. i'm just saying what he needs to hear in a way that will get through. i don't think he should do true cardio right now.
    Why? It's foolish to not do cardio year-round for the CV benefits alone. There's nothing wrong with 20-25 minutes of ~70%MHR cardio.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  30. New Member
    time lord's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Jun 2008
    Age
    31
    Posts
    91
    Rep Power
    125
    Level
    8
    Lv. Percent
    55.57%

    Quote Originally Posted by Rodja View Post
    Why? It's foolish to not do cardio year-round for the CV benefits alone. There's nothing wrong with 20-25 minutes of ~70%MHR cardio.

    absolutely true for 99.9% of people... however, this guy is getting over anorexia and has some major trouble just getting in 1600-1900 cals per day. i think that as he gradually ramps up his overall calorie intake per day he can add some cardio into his regimen...
  31. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,777
    Rep Power
    1317349
    Level
    94
    Lv. Percent
    31.69%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by time lord View Post
    absolutely true for 99.9% of people... however, this guy is getting over anorexia and has some major trouble just getting in 1600-1900 cals per day. i think that as he gradually ramps up his overall calorie intake per day he can add some cardio into his regimen...
    He'll really need all the CV help he can get. Anorexia can lead arrhythmia.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  32. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852765
    Level
    95
    Lv. Percent
    49.85%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by Rodja View Post
    Why? It's foolish to not do cardio year-round for the CV benefits alone. There's nothing wrong with 20-25 minutes of ~70%MHR cardio.
    actually i've seen some evidence that doing 12-16 weeks of cardio followed by 6-8 weeks without is almost identical to year round, as cv performance increases peter out after an amount of time, and yet take some time to begin to deteriorate. I'll have to hunt that study down. Of course that also means manipulating your diet more to keep losses/gains where you want them, which is a drag.
  33. New Member
    time lord's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Jun 2008
    Age
    31
    Posts
    91
    Rep Power
    125
    Level
    8
    Lv. Percent
    55.57%

    Quote Originally Posted by Rodja View Post
    He'll really need all the CV help he can get. Anorexia can lead arrhythmia.
    his cardio is reasonably good already. he claims to have been running for 45 minutes after one hour of weight training. he won't loose a terrible amount of CV adaptations by backing off for a month or so.

    i think that getting though the mental wall of thinking that he has to workout for hours a day and barely eat just to stave off a tiny amount of fat gain is more important at this point than keeping up w/ running. learning that you can relax the routine a bit and eat more while still seeing beneficial results has more long term benefits than 4-6 wks of running imho.
  34. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,777
    Rep Power
    1317349
    Level
    94
    Lv. Percent
    31.69%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by EasyEJL View Post
    actually i've seen some evidence that doing 12-16 weeks of cardio followed by 6-8 weeks without is almost identical to year round, as cv performance increases peter out after an amount of time, and yet take some time to begin to deteriorate. I'll have to hunt that study down. Of course that also means manipulating your diet more to keep losses/gains where you want them, which is a drag.
    It does take about 6-8 weeks to lose CV gains, but is the study looking at a performance or a health perspective?
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  35. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852765
    Level
    95
    Lv. Percent
    49.85%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by Rodja View Post
    It does take about 6-8 weeks to lose CV gains, but is the study looking at a performance or a health perspective?
    it was looking at improvement in performance. Still I think it probably applies to the health perspective as well. At least its my excuse to not do cardio year round
  36. New Member
    time lord's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Jun 2008
    Age
    31
    Posts
    91
    Rep Power
    125
    Level
    8
    Lv. Percent
    55.57%

    Quote Originally Posted by EasyEJL View Post
    it was looking at improvement in performance. Still I think it probably applies to the health perspective as well. At least its my excuse to not do cardio year round
  37. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    I dont always go on a 45 minute run for cardio sometimes i switch it up and do 30 mins on this bike elliptical machine i think its called airdyne made by schwinn its my dads and i like doing that more than running because it incorporates your arms too. but im looking to get back into complete overall improvement strength and cv, and rodja youre very right my dr actually advised me to do cardio to build my heart back up because when i checked myself into the hospital my hr was 30. I think as long as i continue eating more to support the cardio and im still gaining weight then why not. I think it has alot of health benefits aswell because i feel so much better the whole day when i do some type of cardio after lifting even if its just really light
  38. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    hey guys just wondering if you would mine helping me out once again and take a look at my meal plan for today. btw I really appreciate all the feedback I get from everyone its very helpful, im getting much less stress revolved around gaining fat and now im just super determined to gain mass like crazy, but not go overboard, my plan is to increase 100 cals every week for a month while i start activate/stoked. I think i should see some good gains. but anyways heres my meal plan for today, feel free to rip it to shreds I need the criticism, im tired of being the little guy, even tho im pretty ripped i hope to make some big strength gains this upcoming month. Here it goes:

    530-capped 200mg pslin/300mg yellow gold
    545-10 grain oats 1.5 servings

    one white peach
    half scoop whey
    go lean cereal (i mix it with my oatmeal for a little crunch plus extrra fat, carbs fiber and protein)

    3 nutrabolics superfats
    1 fish oil
    ON Optimen
    2 Activate Xtreme
    2 Stoked
    1 NSI 100mg REsveratrol

    Total : 61 carbs, 4g fat, 25 protein

    730 pre workout
    5g creatine mono
    750mg kre alkalyne
    3g beta alanine
    3gr aakg
    1.5g arginine ethyl esther
    750 mg alcar
    250 mg bPEA
    crystal light pack for flavor or one of those green tea stick pack things usually the lemonade tastes good with the blue raspberry flavor from lg bcaa for some reason
    i scoop bcaa+eaa lg also for flavor and benefits of aminos of cource
    3 g citrulline malate
    700 mg cissus (Just the bulk from nutra)
    800 mg bulk carboxy
    1.5 g GMS to get used to it (second day trying it out)
    and then I take one1000 mg vit c chewie, 1 no flush niacin, and 1 Relora for cortisol support.
    4 g wms to shuttle it all into cells without adding sugar
    total 20 cal 4 carbs

    8-10 drive to gym, warm up , lift 45, drink bcaas, 35 eliptical, cool down

    10:15 Sample of green mag, 20 g wms, 400 mg pslin
    total 80 cal 20 carbs

    10:35 TP Gemma Isolate 1 scoop
    skim milk powder
    140g strawberries
    Ice
    two splendas
    Total 33 protein 26 carbs 0 fat 240 Cal

    11:25 2 glycobol

    11:45 6 egg white omelet with spinach tomatoes jalapenoes, barley and sweet potato, also today is cheat day ( Just start this) so Ill probably have a cup of this fruit salad i made with mangoes, cantalopue, and watermelon, or maybe just a banana or extra protein bar for desert
    Totals: 385 cals 54 carbs, 24 protein, 0 fat

    3:00 Tuna Salad : Can of tuna in water, cabbage, tomato, jalapeno , UDos oil
    Totals: 36 protein, 6g fat, minimal carbs dont bother to count them
    Supps:
    1 Fish oil
    1 CLA

    6:30 6 oz chicken, evoo, broccoli, cauliflower, stir fry mix (bell peppers, onions), jalapenos,
    Totals 36P, 7g fat, less than 20g carbs im guessing
    Supps:
    1CLA
    2AX caps
    2 Stoked Caps

    Pre bed
    1/2 cup cottage cheese blended with protein powder, unsweetened cocoa powder. and Natty PB with Celery
    24 protein, 13g fat, less than 10 carbs
    1.6 g carboxy, ZMA 2 hrs before cottage cheese shake, and 3g gaba, ocassionally x-dream but I havent been needing it as much since starting the carboxy


    Total for day around 200 g carbs, 170 g protein and 30g fat, 1900 calories.

    Also when I add an extra 100 cals next week where should i add it too? I kno my protein is fine or too high so either fats or carbs. I was going to start a 5x5 routine do you guys think that would be a good way to start building strength faster or do you have any other routines that would better suit me, it seems like im just begining only being aable to lift so low of weight but II kno it will improve with time. Once again thanks for everyones support and help it really makes a difference so go to sleep happy your helping a youngster overcome a bad mental struggle.
  39. Senior Member
    sanchezgreg18's Avatar
    Stats
    5'7"  170 lbs.
    Join Date
    Apr 2009
    Age
    25
    Posts
    1,682
    Rep Power
    919
    Level
    30
    Lv. Percent
    76.16%
    Achievements Activity ProPosting Pro

    just an update for anyone still reading this post and offering me advice today with my ppwo meal I added an orange and a special k bar for dessert. so today is the first day ive had 2000 calories in the last 9 months.
  40. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,777
    Rep Power
    1317349
    Level
    94
    Lv. Percent
    31.69%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Increase the fat by at least 20g/day.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  

  
 

Similar Forum Threads

  1. Replies: 43
    Last Post: 07-23-2010, 05:42 AM
  2. Kwik Carb Waxy maize carb ?
    By Xpballer in forum Supplements
    Replies: 12
    Last Post: 07-22-2010, 03:52 AM
  3. Carb Science
    By fightbackhxc in forum Nutrition / Health
    Replies: 1
    Last Post: 02-19-2010, 02:41 AM
  4. carb cycling / carb loading
    By AndreAnabolic in forum Nutrition / Health
    Replies: 6
    Last Post: 12-18-2008, 03:46 AM
  5. Replies: 2
    Last Post: 05-11-2006, 02:02 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in