Lets rock and roll with the AIR protocol which is a cool acronym that a fellow anabolicminds member came up with (forgot who it was specifically but have to give credit where credit is due).
We all figured our caloric need in this thread and some are concerned about the amount of calories. Without getting too much of course, the evolution of the American food system has devalued the nutritional value of our food. The evolution of the American eating patterns has switched from cooking to drive through. Our food is lacking fiber and nutrients so we are eating more starches that digest much quicker therefore spiking insulin and leading to fat gain.
But Jacob, this all about spiking insulin….Are you senile? My wife thinks so sometimes but with proper timing and supplements we will exploit the anabolic power of insulin while avoiding the power of insulin to store fat.
What I’m getting at is once we start eating nutrient dense food and proper times the calories calculated will feed a new level of muscle growth, recovery, and MOST importantly HEALTH!
For those that need to lose more fat, we will use a generic number of 2000 calories and slowly increase from that point. Please remember that Formulas are just formulas but by learning calories, you start to REALLY understand the type of nutrition you require individually.
The AIR protocol is based around using the power of P-SLIN and spiking insulin with simple sugars and fast digesting proteins pre-intra-post workout and avoiding insulin spikes throughout the day(well depending on your body type). We try to avoid fat at all cost. We do not want much fat in the blood stream but fish oil is fine and DO not freak out over a few grams of fat. Please do not exceed 6grams.
AIR-Mass Monster shakes
800mgs Pslin
150-200grams simple sugars (waxy maize starch, dextrose, malto)
40-50 grams Whey Protein Isolate or Hydroslate or Mix of both
5 grams creatine monohydrate
5grams beta alanine
Extras for the rich dudes
BCAAs, More leucine, Whey Hydrosolate, Anabolic Pump, Y-RD or stim of choice
1. With the AIR-Mass Monster shake just mix all the above into half gallon jug and start drinking 30 minutes pre workout.
2. Slowly sip during the workout
3. Finish post workout
What is happening?
We are spiking GLUT4 levels with Insulin and with P-SLIN. We are creating an anabolic response pre-intra-post workout that will lead to a cascade of positive events. While spiking insulin we will be driving Creatine, Beta Alanine and amino acids into muscle cells.
What will I experience?
Ultimately our goal is more muscle mass without fat mass! But the workout energy and endurance will be phenomenal!
How about our other meals?
Well this is when we avoid spiking insulin unless you are not carb sensitive but I’ve learned if you keep insulin low throughout the day and spike around the workout. You become much more insulin responsive so spiking Insulin becomes much more effective and we avoid FAT gain. Which exactly what we want!
How do I eat?
Hmmmm this becomes real difficult and user dependent….In general all meals will be high fiber, very low carbohydrate, high protein and high in good fats! I eat 30 grams of oatmeal in the morning but I use Anabolic Pump so very very little insulin is secreted.
Don't mind me, I never dabbled with this shake protocol :think:
