Martin talks about taking cals real low in his recomp program.
I don't consider him the be-all/end-all authority on fasting though. I'm gaining weight and strength on my current regimen, but it's still a bit early before I would recommend anyone else try this.. I take leucine throughout my fast.
It's the same basic premise as LG - don't eat for a while, then eat a lot within a given time frame. I've just lengthened the fast to about 24hr and the eating window to about 12.
Oh I got ya, I've never see that article; can you throw me a link if you can recall it? You'll have to keep me/us updated on your progress too.
Also ,are you taking in a mixture of BCAAs or exclusively leucine while you fast?
when u guys are trying to get ur cals in.....on a lifting day lets say, do u jsut eat whatever u want, or do u still try to stick with low carb or "healthier" foods, or do u go hit up mcdonalds lol
Typically, LIFT DAY = more carbs, less fat; REST DAY = more fast, less carbs. However, I understand it's fine to include some carbs on rest days as well (usually in the form of fruit).
I rarely get ****ty food, I use ONE PostWO refeed (saturday night) as a "cheat" refeed where I'll eat more than I usually would and will include something bad like three-meat pizza.
How often do you guys utilize leucine or BCAAs during your fasted portion?
I may be wrong, but I always thought taking in BCAAs was only critical if you were forced to lift and then couldn't take in your PostWO meal right away. Like if you lift around 12PM and have to work or have no time at all to eat a big meal until 5PM, you could take BCAAs every couple hours to promote protein synthesis. Kind of like HoustonTexas outlined on the next page actually.
The only time I use BCAAs during the fasted portion is right before low-intensity cardio (e.g. brisk walking) and before and during weight training.
I lift from about 4:30-5:30am 3 days a week now (GVT). This means I should do the following routine on lifting days correct:
What about non lifting days? Should I still supplement BCAA's in the morning or just run them with nothing until I reach my eating window?
I think you'd be fine just fasting regularly unless you're going to perform some cardio -- then I would recommend some BCAAs beforehand and potentially afterwards.
Also, be careful with the GVT on this program as the high volume can eventually become too much if you're consistently training in a fasted state -- first-hand experience!
if you believe that a good selection of amino's to use intra training, one that are not competitive in absorption, are not a profound difference, so we have very different opinions. I'm not a fan of BCAA's as i believe is a waist of money, if i buy only BCAA's based products i will buy only leucine.
That's totally fine and they are damn expensive, although I feel like there have been studies that indicate amino acids prior to weight training is superior in promoting protein synthesis and glycogen uptake in muscle cells post-workout.
