Recent content by Legacyfighter

  1. Legacyfighter

    Article: Protein Blend Better Than Whey

    yes absolutely. the only time i'd really be concerned about taking a blend, and really casein only would be better, is prior to sleep.
  2. Legacyfighter

    Article: What Is The Anabolic Window?

    You know, you can also find studies that say protein is bad for you, that squats are bad for you, that fat makes you fat... There are literally thousands of other studies that say these three statements are complete BS. You can't just pick and chose which studies you want to look at. Try looking...
  3. Legacyfighter

    Post Workout cardio to reduce lactic acid

    Cardio immediately after training will help reduce/ prevent DOMS. BUT THIS IS NOT A GOOD THING. DOMS are part of an inflammatory response that helps to increase recovery and adaptation. Doing cardio after weight training turns on AMPKinase which essentially shuts down the hypertrophic response...
  4. Legacyfighter

    Article: Anabolic Window Research

    "If your goal is fat loss, avoid carbs post-workout." This is a pretty ridiculous statement. Sure it will help you lose body fat. If you want to be lean, and weak, never eat carbs again for the rest of your life... If you want to jacked, lean, and strong EAT CARBS POST WORKOUT. This is the MOST...
  5. Legacyfighter

    Article: Protein Blend Better Than Whey

    This study seems to be pretty poor. First, look at the two charts. Compare the area where Whey protein is greater than the blend to the area where whey protein is less effective than the blend. I wouldn't be as concerned with the levels of phenylalanine as much as I would total BCAA. Also, the...
  6. Legacyfighter

    Article: What Is The Anabolic Window?

    There are VERY few cases when an athlete should ever be taking in more protein than carbohydrates. The only example would be off days, or meals that are very far away from the workout window. Ideally, carb to protein ratio should be 2:1 to 4:1 depending on the volume of training. On a gram per...
  7. Legacyfighter

    Article: Post Workout Protein Needs

    Its not that too much protein is inherently bad. Its just that it may not be optimal. Now, here is something interesting: On your non workout days you can actually increase that protein intake to 2:1, especially if you trained hard for the days leading up to it. The days after a heavy/ high...
  8. Legacyfighter

    Article: Post Workout Protein Needs

    MANotaur: I completely understand that amino acids are used for more than just muscle proliferation. I also never thought that you meant that carbs are the least essential macro and therefore aren't important. You obviously understand that carbs are important based on your post. However, the...
  9. Legacyfighter

    Article: Post Workout Protein Needs

    1:1 turns out to be a solid recommendation. 1.5:1 is top end, 2:1 will probably never be needed. Your FSR (Fractional Synthetic Rate), caused by training (particularly volume), establishes how much protein you can utilize for muscle tissue proliferation. Someone with 180-185lbs of lbm, which is...
  10. Legacyfighter

    Article: Weights Before Cardio

    @Othello: Then what I would recommend is incline walking before weight training. Heart rate under 120. That should bias calorie expenditure toward fat and away from carbohydrates and protein. It shouldn't effect glycogen stores much and won't take away from the workout.
  11. Legacyfighter

    Article: Weights Before Cardio

    I would still suggest not to do cardio afterward. Even if HIIT has been shown to be muscle sparing I would be concerned with where the nutrients are going. If i just finished up with a heavy chest day, I want every bit of protein and carbohydrates i'm ingesting during and immediately after going...
  12. Legacyfighter

    Article: Weights Before Cardio

    There is one MAJOR problem to this study. It does not look at hypertrophy response at all. Cardio after weight training is a VERY BAD idea when looking to gain or retain lean mass. Immediately after training mTOR, the primary non-inuslin mediated hypertrophy response, is through the roof...
  13. Legacyfighter

    So who is doing shows in 2013

    I'm planning on doing a couple bodybuilding shows and a physique show. All will be national qualifers around the middle of October to middle of November. One long bulk. One major cut this year. This year I came in to my show at 172 at sub 5% bf. I'm really hoping to come in around 180-185 at...
  14. Legacyfighter

    Legacyfighter's Contest Prep

    So guys I got 6th in the first show. I feel good about that. There were the 30 competitors in my class. The top 5 was stacked! 1st and 2nd places went to two guys who had striated glutes and weighed 205 and 190 respectively. No idea why they did physique instead of bodybuilding, but they...
  15. Legacyfighter

    Legacyfighter's Contest Prep

    Still alive, barely. Had a bit of setback though. Was in the hospital for a while due to a staph infection, not as serious as the last time when they almost decided to amputate my arm... Had to cancel the first show. As for the second show this weekend, i'm going to do men's physique. Then I'll...
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