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Kleen's Pumped Up with Anadraulic Pump! (LG Sponsored)

No Surgey Needed!!!!

Good news I don't need surgery, I have Chronic Tendonitis... that part not so great. I am going to look into some other remedies to see what can happen here with this but he said the sleeves I have coming should help quite a bit with that. He also told me I can go above 100 before the 6weeks if it doesn't hurt and even higher for partial reps on legs and arms so I can push a little more than originally told. Now I am going to plan my next 6 weeks out with light weight and more conditioning oriented like 15-20 rep work sets in a giant set or something. We shall see what I go with but the best news is I don't have to go under the knife.
 
Great to hear man! I got some good news today along those lines as well from the Doc.
 
Thanks Guys! My next point of attack is probably going to be A.R.T. I think that will nip the tendonitis in the bud.
 
[ame="http://www.youtube.com/watch?v=fVQT3638TZA"]YouTube- Quagmire heh heh alright![/ame]

Good stuff big guy!! Future is looking large!!
 
Yah I am sure I have that as well in my left elbow.. it may have actually caused my shoulder injury... It's better now and tendonitus is very treatable using Cissus and fish oil!! Something I am sure your aware of. So smooth sailing ahead!!
 
Yep, I am ordering a big ol tub of cissus today. I am also contacting an ART practitioner so they can do there thing to realign the fibers in there and get rid of the scar tissue, that will get rid of the Chronic portion, Add to that high dose of Cissus, a good amount of fish oil and I should be squared away.

On top of that the sleeves are scheduled to be here on the 1st of March so I can really give it a bigger push then. I have just been recovering lately. I stopped felt my body needed to recover a bit.

However, back in the saddle, 417 cals recumbant bike. 45 minutes. 5 scoops of AP. speaking of saddles, I am getting some horse liniment for my arm and quad as well. See what I get for being an animal in the gym.
 
Muhahah!!! 5 scoops!!! DAAAMMMMM MAAAANGGG!!! That looks like to be the sw33t spot then?? i like the cissus and the fish oil combo
 
You are very fortunate brostephinoplos. :thumbsup:
 
bradleywiens said:
Awesome news on the surgery man! Keep on killing it.
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Gracias, now I am pumped up for what I can do here. Higher reps lower weight plan it to cut some fat and improve overall conditioning.

Aaelael said:
Muhahah!!! 5 scoops!!! DAAAMMMMM MAAAANGGG!!! That looks like to be the sw33t spot then?? i like the cissus and the fish oil combo
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Yeah, 5 scoops is nice for me. Gives me just enough energy to get through my fasted training workouts. The Cissus and Fishies are definitely going to be good for me. Already take in probably 15 grams of fish oil a day. I think that is part of the reason I have no issues with my actual joints. They seem to be holding up fine it is the tendons I am beating the crap out of.

metroba said:
You are very fortunate brostephinoplos. :thumbsup:
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Yes I am Bro-mance-alot! Now I can look forward. Ortho had me worried regarding the elbow. He said he was surpised it wasn't torn and said it was inflamed as all get out. I just have to work through it now. Nothing lower than 15 reps on worksets for 2 months. I am not exactly sure what split I am going to work yet. Will figure it out today since I have a better idea of my situation.
 
MrKleen73 said:
Thanks Guys! My next point of attack is probably going to be A.R.T. I think that will nip the tendonitis in the bud.
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I found ART to be extremely effective but I will caution you this; the immediate relief is not a sign the tendons are healed. I got amazing accute pain relief and range of motion back but it still took 4-6 weeks of disciplined deloading to get my forearm tendons healthy again, as well as my right pec (partially torn). That being said, it was the most effective therapy I have ever received for any sports related injury and worth every bit of pain; but we all have an acquired taste for pain so I am not worried about that. Good luck with the recovery process and don't let that intensity get the best of you.
 
Hey Oufinny, thanks for the ART testimonial. Yea I know I have to keep the intensity in check for about 6 weeks or at least change the type of intensity. I have an idea of what I may go to. Is it less intense, not if you are considering conditioning but it is definitely less intense weight wise. I will post up here tonight or tomorrow morning what program I am deciding on.

I can not tell anyone how much of a weight this lifted off of my shoulders. I am excited and renewed in the knowledge I don't have a tendon just waiting to snap in two in there. LOL
 
There is nothing less about sets in the 20-30 rep range. Almost cool to have a new challenge on the table huh Kleen!! Swing for the fences bubba!! Batting Kleen-up again sport.
 
AMEN AZ! I am in between two programs to pick from now. I will probably make a giant set of compound movements one for barbell and one for dumbells then run through them nonstop for 3 -4 giant sets with a 1 minute rest between the giant sets. Weights will be extremely light which is great for the tendons and what not but I will also be doing a lof of reps so hopefully it balances out. I know my wife is wanting to get more definition as well so I think this is the way I am gonna roll for now.

After that I will begin a hybrid workout incorporating tendon strengthening partial lift methods with normal full range training. Depending on my recovery is when I will change over to that type of training with heavier weights and lower reps.
 
MrKleen73 said:
Good news I don't need surgery, I have Chronic Tendonitis... that part not so great. I am going to look into some other remedies to see what can happen here with this but he said the sleeves I have coming should help quite a bit with that. He also told me I can go above 100 before the 6weeks if it doesn't hurt and even higher for partial reps on legs and arms so I can push a little more than originally told. Now I am going to plan my next 6 weeks out with light weight and more conditioning oriented like 15-20 rep work sets in a giant set or something. We shall see what I go with but the best news is I don't have to go under the knife.
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Frikkin hate tendonitis. I have it in my knees and makes EVERYTHING difficult. Taking a crap, walking up and down stairs, obviously trying to work out in any way shape or form. Same deal, no surgery but was supposed to go through rehab, which I didn't. It's only gotten worse. Wish I played my cards a little differently. I'm glad to see you are taking it seriously and coordinating a plan to get it fixed. It'll all be well worth it.
 
This be the plan for now.

These are not my actual maxes I lowered some of them to accomodate my healing. and keep weight changes down. The goal on this workout is to rest as little as possible between exercises only enough to get the weights or move stations which is why I changed some of this over from a Barbell to DB Workout. The writer had one of these an all barbell plan and the other was all dumbbell. Mine will be all dumbbell. That way I am not spending time fighting with weights, as well as being able to do most everything from one adjustable bench. ;) My wife will probably be doing the other circuit right next to me. I have done this workout before and it is a friggin beast.

Basics of workout are 20 reps no rest between exercises do 3 giant sets resting 60 seconds between each giant set. Weights are increased in percentages of a previously obtained 10 rep max on all lifts in these increments of 10 rep max:

Weights listed below are Week 1 30%, Weeks 2&3 40%, Week 4 50%, Weeks 5&6 60% of 10 rep maxes
Dumbell Workout 1
0.3 0.4 0.5 0.6
Dead Lifts 30 40 50 60
Flat Bench Press 30 40 50 60
Squat 30 40 50 60
Wide DB rows 24 32 40 48
DB Romanian DL 24 32 40 48
DB Shrugs 24 32 40 48
Arnold Press 18 24 30 36
Reverse Lunge 18 24 30 36
Bench Dips 0 0 0 0 0

Dumbell Workout 2

DB Squat 30 40 50 60
Incline DB Press 30 40 50 60
Step Up 30 40 50 60
One Arm DB Row 30 40 50 60
Romanian Dead Lift 24 32 40 48
Overhead DB Press 24 32 40 48
Dumbell Lunge 24 32 40 48
Side Row 13.5 18 22.5 27
DB Curl 13.5 18 22.5 27

As you can see this keeps me quite light for 6 weeks and will cut me up with minimal if any LBM loss and my conditioning will go through the roof.
 
Looks like a solid plan. Way to take lemons and make lemonade :bigok: Now these are gonna be giant sets with no rest? And pardon my stupidity but what is a side row?
 
Rehab... the Warrior Way....I like it
 
MrKleen73 said:
Good news I don't need surgery, I have Chronic Tendonitis... that part not so great. I am going to look into some other remedies to see what can happen here with this but he said the sleeves I have coming should help quite a bit with that. He also told me I can go above 100 before the 6weeks if it doesn't hurt and even higher for partial reps on legs and arms so I can push a little more than originally told. Now I am going to plan my next 6 weeks out with light weight and more conditioning oriented like 15-20 rep work sets in a giant set or something. We shall see what I go with but the best news is I don't have to go under the knife.
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Thats awesome man!..Surgerys suck and take you out the game, and it feels like your starting from scratch when you do finally get back into the gym..
Your a trooper bro!
 
MrKleen73 said:
These are not my actual maxes I lowered some of them to accomodate my healing. and keep weight changes down. The goal on this workout is to rest as little as possible between exercises only enough to get the weights or move stations which is why I changed some of this over from a Barbell to DB Workout. The writer had one of these an all barbell plan and the other was all dumbbell. Mine will be all dumbbell. That way I am not spending time fighting with weights, as well as being able to do most everything from one adjustable bench. ;) My wife will probably be doing the other circuit right next to me. I have done this workout before and it is a friggin beast.

Basics of workout are 20 reps no rest between exercises do 3 giant sets resting 60 seconds between each giant set. Weights are increased in percentages of a previously obtained 10 rep max on all lifts in these increments of 10 rep max:

Weights listed below are Week 1 30%, Weeks 2&3 40%, Week 4 50%, Weeks 5&6 60% of 10 rep maxes
Dumbell Workout 1
0.3 0.4 0.5 0.6
Dead Lifts 30 40 50 60
Flat Bench Press 30 40 50 60
Squat 30 40 50 60
Wide DB rows 24 32 40 48
DB Romanian DL 24 32 40 48
DB Shrugs 24 32 40 48
Arnold Press 18 24 30 36
Reverse Lunge 18 24 30 36
Bench Dips 0 0 0 0 0

Dumbell Workout 2

DB Squat 30 40 50 60
Incline DB Press 30 40 50 60
Step Up 30 40 50 60
One Arm DB Row 30 40 50 60
Romanian Dead Lift 24 32 40 48
Overhead DB Press 24 32 40 48
Dumbell Lunge 24 32 40 48
Side Row 13.5 18 22.5 27
DB Curl 13.5 18 22.5 27

As you can see this keeps me quite light for 6 weeks and will cut me up with minimal if any LBM loss and my conditioning will go through the roof.
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Nice plan Kleen, keep it simple, and dont over do it heel up bro!
 
Yah and if you keep strict form while you increase there will be no worries, slow reps would be good, keep preasure on the muscles and off the joints...more stuff you already know... lol Just reminding you...
 
JudoJosh said:
Looks like a solid plan. Way to take lemons and make lemonade :bigok: Now these are gonna be giant sets with no rest? And pardon my stupidity but what is a side row?
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Not at all, it is basically an upright row with a dumbell. I got this program from Muscle and Fitness a few years back believe it or not. Great program, awesome for conditioning and last time I did I gained some LBM which surprised me.
GoHardOrGoHme said:
Rehab... the Warrior Way....I like it
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Oh hell yes this one seems light at first but you are exhausted halfway through the second giant set. I will actually break in with this tomorrow probably lighter weight on the leg stuff then again this weekend and start as shown on Monday.
Liftergym33 said:
Thats awesome man!..Surgerys suck and take you out the game, and it feels like your starting from scratch when you do finally get back into the gym..
Your a trooper bro!

Nice plan Kleen, keep it simple, and dont over do it heel up bro!
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Thanks Lifter, yes keeping this thing simple and challenging so I am not in a hurry to increase weight. The progression may actually be to fast for me conditioining wise. LOL This thing is a beast.
DreamWeaver said:
Yah and if you keep strict form while you increase there will be no worries, slow reps would be good, keep preasure on the muscles and off the joints...more stuff you already know... lol Just reminding you...
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Form will be of the utmost importance and if need be last set will be lighter may first few times through so I can keep form consistent. However reps speed semi fast, it is actually supposed to be constant steady piston pumping type of reps. Not explosive reps just mechanical, so I have to be the Kleen Machine lol! This is honestly one of the most challenging programs I have done before. By the end of the 6 weeks if I have actually made it to the
60% range of my ten rep maxes for 3 sets of 20 I will have done better than my last attempt at it. It took me 8 weeks to get to where I could do that one. However I am in better shape now so we will see. Tomorrow to break my legs and elbow back in slowly and test things out I will keep it nice and low. I am going to do the first circuit with 20 lb Db all the way through.

I am really going to need the stims in AS-GT and AP to kick some azz on these workouts. Bring my own barf bag too cuz I am gonna be gassed from this.
 
SOOO Mr. Kleen. . .i was flippin through the pages of Fitness RX magazine and GUESS WHO'S PICTURE I FOUND!!! hahah. . . to be exect is on page 21 muahah!!! GRATZ BRUTHA!!! ITs the edition with Rampage Jackson on it!!!
 
Kleen is gracing some magazine pages??
 
Aaelael said:
SOOO Mr. Kleen. . .i was flippin through the pages of Fitness RX magazine and GUESS WHO'S PICTURE I FOUND!!! hahah. . . to be exect is on page 21 muahah!!! GRATZ BRUTHA!!! ITs the edition with Rampage Jackson on it!!!
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Thanks I need to go find it. Tell me though did they get my name right? They had it as Scott Tucker before instead of Chris. If it is Chris now I am so going to buy that one.
AZMIDLYF said:
Kleen is gracing some magazine pages??
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That, and I am on the cover and center page of the new Asteroid Stack Manual. Kind a cool... :D
 
Personal training resume is looking up bubba!!
 
Amen to that. I have really been blessed over the last couple of years to finally have it come together, my discipline is finally almost as strong as my knowledge base. Has made a lot of changes in me and not just in the gym.

I am really excited now. I have a new fire under my ass with this new program coming up. I am excited to see how lean I can get on this program. I even expect to gain a little LBM on it. Crazy expectations eh.

Tomorrow after 600 reps I should be pumped to the gills and looking huge!
 
Now that's an intimidating number..600 reps!! I would have some trouble running out of gas doing that.
 
MrKleen73 said:
Amen to that. I have really been blessed over the last couple of years to finally have it come together, my discipline is finally almost as strong as my knowledge base. Has made a lot of changes in me and not just in the gym.

I am really excited now. I have a new fire under my ass with this new program coming up. I am excited to see how lean I can get on this program. I even expect to gain a little LBM on it. Crazy expectations eh.

Tomorrow after 600 reps I should be pumped to the gills and looking huge!
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Beast mode homie. I'd probably lose count lol.
 
MrKleen73 said:
Thanks I need to go find it. Tell me though did they get my name right? They had it as Scott Tucker before instead of Chris. If it is Chris now I am so going to buy that one.
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Link ? Congrats on your success, couldn't happen to a nicer guy... on a side note I am envious as hell!! :nervous:
 
DreamWeaver said:
Link ? Congrats on your success, couldn't happen to a nicer guy... on a side note I am envious as hell!! :nervous:
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Thanks, I think you can download the Asteroid manual as a PDF at usplabsdirect.com I don't have a link to the pics from the magazines they are in different ones, Muscular Development and others of that nature. The name is supposed to be correct in the new print ads from what I was told. Hoping so. :)
 
MrKleen73 said:
Thanks, I think you can download the Asteroid manual as a PDF at usplabsdirect.com I don't have a link to the pics from the magazines they are in different ones, Muscular Development and others of that nature. The name is supposed to be correct in the new print ads from what I was told. Hoping so. :)
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Yah I've seen the one's for USP flyers...
 
I think my photo is in a Post Office somewhere...lol
 
AZMIDLYF said:
I think my photo is in a Post Office somewhere...lol
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Lol

I used to be on the FAME sight for the oblique pose, that's the closest I ever got to fame. I was there for a couple years till they changed their website.
 
And so it BEGINS!

I had one hell of a workout this morning. Man it was awesome. Made me feel my Warrior Spirit return for the battle! Came in with all :AR15firing::AR15firing: :AR15firing: .

I did not get up in time to incorporate the AS-GT but I took my 5 scoops of AP and 24 grams of EAA's about 25 min before beginning my workout, and sipped on another 25 grams of EAA's in 32 oz sugarfree drink mix chugged what was left at end of workout. I did as I said I would last night and did the entire routine with the 20 lb weights, I will do the next with 25 on first 3 and 20 the rest next and then next week will start the weights that are on the list being followed. Honestly I am glad I chose to break in this way, my quad/tendon felt the first round of leg exercises but was loosened up good for the second and were getting tired by the 3rd round.

Honestly I was huffing and puffing to finish the program, sweating balls. Just dripping sweat everywhere, my last set of legs for everything I was dripping drops os sweat off of me with every rep. This was hard to complete but not as bad as I thought it may be.

Although a lightweight workout, in reality is was 600 reps x 20 lbs is a total of 12000 lbs lifted this morning. I am going to be sore as all get out, that ended up being a lot more volume on legs than they have been exposed to in a long time.

I am experimenting with getting in 30-35% of my daily intake in the 2 hours surrounding my workouts on lifting days. Some of the protien will be in the form of shake and some real food that takes longer to digest to keep protein avalable for longer periods between meals. I am also going to eat fewer meals just a little larger and see how well I am still able to cut. I am going to average around 2500 calories a day until I am not longer getting leaner then drop it a little. I will also take in a large protein portion before bed probably whole food source for longer digestion. I think I may see some LBM from this type of eating while trying to cut. I only have a few more days ofmy Test Stack and my OEP / Recreate, then I am taking STOKED for hormone optimization in between stacks. Hoping to test out new GH product if application comes through.

Anadraulic Pump had me piston pumping through a very difficult workout today and even though the weights were not heavy I had an entire body pump. I really don't think I would have pushed through this one as well as I did if not for the Anadraulic Pump.
 
Off to a great start Kleen...this type of workout is made to order for Anadraulic Pump!!
 
AZMIDLYF said:
Off to a great start Kleen...this type of workout is made to order for Anadraulic Pump!!
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Thanks AZ! I am going to like this one because I am still pushing myself very hard. Intensity level is stupid high so I am not having that lackluster feeling of not accomplishing anything after this workout as i was on the others because I truly am not having to hold back due to the very design of the program. I feel very positive about what this program is going to bring to the table in all aspects.
 
The nutrition project...

I have been doing a lot of reading on some things regarding meal timing and meal frequency. Seeing a lot of the old myths of nutrition have been proven wrong. EI the "maximum amount of protien that can be eaten in one meal myth" I swallowed that pill when I heard it before never logically thinking the people supplying the info to me were simply regurgitating others info. I have no idea how I allowed my head to wrap around that concept as being true. The idea that the body stops digesting protein after a certain amount is in the system us utterly ludacris. If indeed this were happening we would see half digested chunks of meat in our stool just like the corn that somehow makes it through.

In reality the stomach just keeps digesting until the meat is in a state it can be passed into the intestines. A bigger peice of meat just takes LONGER to digest imagine that, but it still goes through the system and is used if needed. This also keeps nitrogen levels up contantly as the protein continues to come into the bloodstream on a steady drip as it is digested... so with this in mind, you will see by my meal plan I am nutrient loading around my workouts and tapering through-out the day. Honestly if this works well I may test and see how well 3 quares a day does with perhaps a snack or something in the middle of the day to assist in reaching calories.

Anyway without further delay here is the basis of my plan.
Calories will be be between 2400-2600, the actual calories as figured are on the plan but depending on actual meal used to meet these requirement there will be a 100-150 or so calorie variances in either direction of the target calories listed for each day.

Training Day Nutrition

Para Workout Nutrition includes pre, intra and post workout.

Pre-Workout
25g EAA's, 3 grams fish oil, 3 grams flax and 2 squirts sesamine = 7 g fat

Intra-Workout 25 grams EAA

Post Workout
Go home take Berberine based nutrient partitioner, eat 20 minutes later.
50 grams of protein from whey powder
Mixed carb sources 100 grams
3g fish oils, 5g flax

Protein, 25+25+50=100 grams protein 400 cals
Carbs, 100 grams = 400 cals
Fats 20grams 180 cals

Total ParaWorkout intake 980 calories about 40% of daily intake over 2.5 hour period

Meal 2
50p=200 cals
50C=200 cals
18f= 162
total 562

Meal 3
50p=240 cals
35c=140 cals
18f=162 cals
total 542


Meal 4
50p=240 cals
20f fat
Total 420

Add in 24 grams EAA's drank throughout the day.
Total about 2500-2600 with incidentals

Daily Totals
Protein 270g = 1080 cals 43%
Carbs 185g = 740 cals 30%
Fat 74g = 666 27%
Total 2486

Cardio / Rest Day Nutrition


Pre Cardio - 25g EAA's 100 cals, 3 grams fish oil 3 grams flax oil, 2 squirts sesamine

Meal 1
P 60g x4 = 240 cals
C 75g x4 =300 cals
F 20g x9 =180 cals
Total 720 cals

Meal 2
60x4 = 240 cals
50x4 = 200 cals
20x9 = 180 cals
Total 620 cals

Meals 3 & 4
50x4 = 200 cals
10x4 = 40 cals
20x9 = 180 cals
Total 450 Cals

2430 daily after adding in 24 grams EAA's in drink mix throughout the day.

Daily Totals
Protein 269g = 1076 cals 44%
Carbs 145g = 580 cals 24%
Fats 86g = 774 cals 32%
Total 2430 cals
 
Love what I am reading here Kleen, always ready to learn!!!!!!!!! I am working on my nutrition plan as we speak for my cut that starts next Monday; will be posting in my log. I always new that "you can only have so much protein" was crap, just needed to hear it from someone else that thought the same. How is the elbow doing?
 
What is ur opinion on the simple sugar/amino acid method post lifting?

A synopsis of said theory is to take in a simple sugar carb source(dextrose, or glucose) mixed with BCAA's and EAA's along with maybe some creatine or glutamine or both immediately post training.

Then within an hour post lift take a whey/casein blend protein shake.

Now the ratios of this vary between a 2 to 1 and 4 to 1 carb to amino or carb to protein based on type of training. But in general what do u think about this approach?
 
Kleen, I have one question about the format you have. The pre workout and post workout shakes: 25g EAA pre and the Whey/carb shake post both contain fats which will slow down the digestion. Don't you want these meals to get digested quickly?
 
GoHardOrGoHme said:
What is ur opinion on the simple sugar/amino acid method post lifting?

A synopsis of said theory is to take in a simple sugar carb source(dextrose, or glucose) mixed with BCAA's and EAA's along with maybe some creatine or glutamine or both immediately post training.

Then within an hour post lift take a whey/casein blend protein shake.

Now the ratios of this vary between a 2 to 1 and 4 to 1 carb to amino or carb to protein based on type of training. But in general what do u think about this approach?
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You beat me to it. I bought into this as a youngster myself; every friggin magazine seems to preach this no matter which one you pickup. I will say, I do feel better doing so than not, so I practice this when applicable.

Kleen, intricacy broken down at its best! Love the post!
 
oufinny said:
Love what I am reading here Kleen, always ready to learn!!!!!!!!! I am working on my nutrition plan as we speak for my cut that starts next Monday; will be posting in my log. I always new that "you can only have so much protein" was crap, just needed to hear it from someone else that thought the same. How is the elbow doing?
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The elbow is about the same, not any worse which is nice. It felt thelove tis morning a little at first but once fully warmed up I had no issue with it and it does not hurt now. I can not take all the credit for that. I read some of it which went into the science behind why it was false yada yada yada but the validation was enoug for me to want to really test it out.

hman85 said:
Your the man kleen, can we be e-buddies? (no homo) lol
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Absolutely!

GoHardOrGoHme said:
What is ur opinion on the simple sugar/amino acid method post lifting?

A synopsis of said theory is to take in a simple sugar carb source(dextrose, or glucose) mixed with BCAA's and EAA's along with maybe some creatine or glutamine or both immediately post training.

Then within an hour post lift take a whey/casein blend protein shake.

Now the ratios of this vary between a 2 to 1 and 4 to 1 carb to amino or carb to protein based on type of training. But in general what do u think about this approach?
Click to expand...
My stance is kind of similiar on it. I think without a nutrient partitioning agent like berberine or Vanadyl you have to have higher simple sugars to get the insulin spike you want post workout. However I think with current supplementation you could just as easily use berberine and 30 grams of complex carbs with some BCAA or EAA's and have less insulin present, so less chance of any fat storage. That being the only reason why I would think one was better than the other as an option.

AZMIDLYF said:
Kleen, I have one question about the format you have. The pre workout and post workout shakes: 25g EAA pre and the Whey/carb shake post both contain fats which will slow down the digestion. Don't you want these meals to get digested quickly?
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Well, the BCAA's are pretty much already digested, they are what the protein gets broken down into by the digestion. So honestly they are ready to roll right on into the intestines for use in the body. Yes the fat will slow down digestion process but the body does not need to break the aminos down before passing them into the intestines. As far as the post workout nutrition, I will still have plenty of EAA's in my blood stream after consuming a total of 50 grams over the 180 minutes from waking to starting my PWO meal, so in all honesty at that point I do want the digestion to slow down a bit. I would optimally do 25 from a shake and 25g protein from solid food to lengthen that digestion out a little longer. Once again though Whey is already very close to BCAA form and is digested quickly, yes the oats and fats will slow it down but like I said my blood will be nitrogen rich from consuming all of the BCAA's so not in a hurry to get nutrients into my system, they are already there primed for muscle building. The PWO meal is just to keep the Nitrogen levels high and replenish the glycogen stores. Really I am basically preloading my body with nitrogen with the pre workout shot of 25 then the next 25 intra continues to trickle in increasing nitrogen levels in the blood. Then working out causes protein synthesis to occur, WHILE my body is peaking it's levels of nitrogen in my system so plenty of fuel for the fire already there to stoke it. Not sure if that made as much sense in writing as my understanding of the plan I have is. Also Fats do take longer to digest but the healthier fats digest more quickly than saturated fats I think anyway so the flax shouldn't be too bad and that fish oil is enteric coated so it wont even start to release the fat containied in it until after it enters the intestines.
 
FlexW99 said:
You beat me to it. I bought into this as a youngster myself; every friggin magazine seems to preach this no matter which one you pickup. I will say, I do feel better doing so than not, so I practice this when applicable.

Kleen, intricacy broken down at its best! Love the post!
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Please its not just magazine...its even Ph.D's, M.D.'s, fitness elite.....i mean this is one of the big theories in lifting and i had almost forgotten about it till i picked up Nutritional Timing and read an article posted by two Ph.Ds...
 
What it comes down to is the body can only synthesize about 10 grams of protein an hour, so in a 2.5 hour period which is about how often people eat once they found out the body could only synthesize that much at a time was that was the most you could eat during a sitting. However synthesis and digestion are not the same thing. Once protein synthesis begins it last about 1.5 hours, when done it will not naturally occur again for about 4 hours. There are 2 ways to externally jump start protein synthesis, one is from a truely fasted state quickly introduce protein into the system. This is another reason the eating every 2-3 hours was pushed. Thinking they could jumpstart synthesis, however there is only 1 time of the day you have fasted long enough to do this, and that is in the morning after fasting all night. ix grams of BCAA's is enough to leave nitrogen in your blood for 4 hours, we eat more often this this and go back to considering how slow actuall digestion occurs, and that all of the foods in your stomach overlap from meal to meal, you just can not get another boost in synthesis via this method other than first thing in the AM. The second more fail safe method is exercise, exercise jumpstarts synthesis as well, and will do so with nitrogen evels being high in the blood. This also kind of leads into why I think most people get better results doing 2 a days. They get an extra period of protein synthesis every day. So really it isn't about meal frequency so much as nutrient availablity during times of synthesis. For that reason i would rather have a big steak and let it trickle protein in half the day and my body has it there and available if needed. Then i can control my synthesis via bouts of exercise.
 
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