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While the boss is away............Thread

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xjsynx said:
Yeah maybe I could be an 'Octagon Guy'

I should be able to take one of these cream puffs

Invalid Link Removed

Invalid Link Removed

If not, at least I could cop a feel...
Click to expand...

where do you sign up for try-outs?
i could last a long time in the ring w/one of them.
 
Hank Vangut said:
where do you sign up for try-outs?
i could last a long time in the ring w/one of them.
Click to expand...

Even with some Aspire, I wouldn't last 5 minutes in Round 1...but Round 2, she better watch out, 3 minutes of some ground and pound! Round 3 I attack from the back.............
 
Today was awesome.
Girlfriend was notified of a reduction in labor at her job about 20 minutes after she got to work.
Got her final check from corporate 3 hours later. They did pay her for her un used vacation hoo ray.
She went to a new bank to open a new savings account. They found identity fraud and won't allow her to do anything until she clears it up. Its from 2004 using a last name she hasn't used since she was 18, nearly 15 years ago.

If today was a person I'd kick its ass, steal its wallet and piss in its face.

**** **** ***** **** **** ****!!!!!!!!!!!!!!!

colon, apostrophe, left parenthesis.
 
Breakfast food choices
Breakfast is a crucial meal in the day of a bodybuilder; first because it stops
the catabolic state of being without food and nutrients for 8-10 hours straight
but also because at this time the body is in a positive (for us) nutrient
portioning state. This means that a lesser proportion of the food we eat will
be stored as body fat. This is mostly due to the fact that upon waking up
(after several hours of sleep and food deprivation) our body has an increased
sensitivity to insulin. For that reason, breakfast is a good time to ingest
moderate (or even high) glycemic carbohydrates and fast-absorbed protein
(like whey for example). In that regard, we should treat breakfast much the
same way we do our post-workout meal.

Obviously, if you are on a low-carbs diet or a low-carbs day, it might not be
possible to stock up on carbs in the morning.

If you are using an approach that allows you to have some carbs you want to
include both starchy carbs and fruit in the morning as well as fast and slow
absorbed protein. This will ensure that you can quickly break the catabolic
state imposed by the night fast and continue to have a flow of nutrients for 2-
3 hours, until its time to eat your next meal.
​


Post-workout meal
The post-workout meal is similar to the breakfast in that the body is very
efficient at soaking up the ingested nutrients. Furthermore, the faster we can
give nutrients to our body, the faster can the recovery/muscle building
process start.

During the post workout meal we want to focus solely on fast-absorbed high
glycemic carbs that will provoke an insulin spike as well as fast-absorbed
protein. The ideal solution is to use a specialized post-workout drink (e.g.
Surge by Biotest or Vitargo/waxy maize + whey isolate powder) instead of a
solid meal. However, during more restrictive dieting periods, I feel that it’s
best to include at least some solid food during the post-workout meal as this
increases satiety and makes diet compliance easier. For that second option
the following carb choices are adequate (note that the protein portion of the
meal should still be in the form of a whey isolate drink):
​


The quantity of carbs to include in the post-workout meal will depend on the
type of diet you are using as well as your set caloric intake.
​
Other meals
Beside the post-workout and breakfast meals, you should only ingest foods
that have a low impact on your insulin levels. Basically we want to have an
elevated insulin level in the morning and after a workout because your body
is in a state that favors storage in the muscles (and liver) instead of in the fat
cells. However if insulin levels are kept elevated all day, it will become hard
to shed body fat. You see, insulin is a storage hormone. It tells the body to
stock up on nutrients to fill its reserves. However it also tells your body to
prevent the stored nutrients to be released for use. So if insulin levels are
elevated, it becomes next to impossible to mobilize and burn body fat.

If we are using a balanced non-mixing diet or a low-carbs (fat dominant)
diet, it becomes quite easy to control insulin because carbs are the main
insulin stimulators. If you are using a balanced non-mixing diet you are not
ingesting any carbs at all meals besides breakfast, mid-am snack and postworkout
and if you are on a fat-dominant diet you are not consuming much
carbs at all. In both cases, at those meals you should ingest only protein + fat
food like meat, fish, poultry, eggs, etc. Green veggies are acceptable as they
contain a negligible amount of carbs as well as a lot of fibers which slows
down digestion (which helps keep insulin levels under control).

If you are using a carbs-dominant approach you should select very lowglycemic
carbs as well as slow-digesting protein (any type of animal food).
​

 
Dr Packenwood said:
Today was awesome.
Girlfriend was notified of a reduction in labor at her job about 20 minutes after she got to work.
Got her final check from corporate 3 hours later. They did pay her for her un used vacation hoo ray.
She went to a new bank to open a new savings account. They found identity fraud and won't allow her to do anything until she clears it up. Its from 2004 using a last name she hasn't used since she was 18, nearly 15 years ago.

If today was a person I'd kick its ass, steal its wallet and piss in its face.

**** **** ***** **** **** ****!!!!!!!!!!!!!!!

colon, apostrophe, left parenthesis.
Click to expand...

Saving money is over-rated...
 

Lactate-inducing training methods
Here we are basically talking about bodybuilding methods, which involves
doing a lot of work in a series with a moderate load. The objective is to
recruit as many motor units as possible within a muscle by what’s known as
cumulative fatigue. As some motor units/muscle fibers become too tired to
handle the load, more and more are recruited. When using a high volume of
work more motor units are recruited due to the large amount of muscle fatigue.

These methods are thus very effective at increasing the quantitative aspect of
the training adaptations. However, because the level of intramuscular tension
(proportional to the force output) produced during the set is relatively low,
these methods don’t lead to maximum improvement in the muscle’s functions.
​
 

A. Sets to failure
This is your basic bodybuilding scheme. You select a load that is 60-80% of
your maximum in a lift and you perform reps until failure (the point where
completing another rep is impossible).
Ideally:
  • Novice lifters will want to use a load permitting 12-15 repetitions and
    perform 2-4 sets per exercise.
  • Intermediate lifters will want to use a load permitting 8-12 repetitions
    and perform 3-5 sets per exercise.
  • Advanced lifters will want to use a load permitting 6-8 repetitions and
    perform 4-6 sets per exercise.
The most effective way of performing this type of training is to lower
(eccentric portion) slowly (3-6 seconds) and to lift (concentric portion) as
fast as you can. This will maximize muscle tension. The rest intervals should
be very short to prevent full muscle recovery, thus forcing the body to
recruit more and more motor units for each set.
​
 

B. Post-fatigue, pre-fatigue, post- and pre-fatigue
The objective of all three of these techniques is to further fatigue a certain
muscle group by using an isolation exercise (for the target muscle) either
before (pre), after (post), or before and after (pre and post) a multi-joint
exercise. The logic is that in a compound exercise the load is distributed
over several muscles at the same time, so each muscle is not necessarily
being fully stimulated. By using an isolation exercise in conjunction with the
multi-joint exercise you are making sure to fully fatigue (thus to recruit and
stimulate as many motor units as possible) the target muscle group.
​
B1. Post-fatigue
In short, the post-fatigue method consists of adding a less complex
movement after your main movement to fully stimulate and fatigue the
target muscle group. These two exercises are done with no pause in between
them.

The logic behind this method is that in complex (multi-joint) movements the
weaker muscle groups will always fail first, leaving the prime movers understimulated.
For example, in the bench press the triceps or deltoids are likely
to fail before the stronger pectorals, thus leaving the pectorals understimulated.
By adding an isolation exercise for the pectorals (e.g. flies) right after your
set of bench presses you will be able to fully fatigue and stimulate your
pectorals. The more stimulation you put on your muscles, the more protein
degradation occurs, the higher the anabolic response.
Example of the post-fatigue method :
close-grip bench press (compound)
followed by dumbbell triceps extension (isolation)
​

B2. Pre-fatigue
The objective of this method is somewhat similar to the post-fatigue method
in that the goal is to fatigue a specific muscle group that might not get fully
stimulated from a complex exercise.

As I have mentioned, the strongest muscle involved in a movement will
rarely be fully stimulated from this movement because the weaker muscles
will fail first. However, if you fatigue this muscle before you perform the
main exercise, then you will be able to fully stimulate it when you do the
main exercise.

This technique is very effective at stimulating hypertrophy in a specific body
part (the body part for which you do the isolation exercise). However, it is
not as good for developing overall hypertrophy as the post-fatigue method
because it is possible that you will not be able to use as much weight on the
main exercise due to the pre-fatigue set.

Because of this characteristic, the main use of this method is to improve a
weak body part. If you have an underdeveloped chest compared to your
shoulders and arms use a pre-fatigue set for the chest. If your back is lacking
behind your arms and shoulders, use a pre-fatigue set for the back. And it
isn't even obligatory to do a pre-fatigue set for the strongest muscle group in
the main exercise. For example, if you feel like your triceps are
proportionally weaker compared to your chest, you can pre-fatigue them
before doing the bench press.
Example of the pre-fatigue method:
Seated lateral raises (isolation)
followed by a seated dumbbell press (compound)
​

B3. Pre- and post-fatigue
This is certainly the most difficult hypertrophy method of all, and probably
the most effective as well. It simply is a mix of the pre-fatigue method and
post-fatigue method. It leads to the greatest possible hypertrophy response of
all the methods that you can use in the gym. Because this method is so
intense, it should not be used for more than 2-3 weeks straight.
You can do two types of pre-/post-fatigue training:
  1. Targeting the same muscle group during the pre-fatigue exercise and
    the post- fatigue exercise; this will place a large hypertrophy
    stimulus on the targeted muscle group.

    Example of the first type of pre/post-fatigue:
    cable flies (isolation)
    followed by a bench press (compound)
    and then by cable crossovers (isolation)

  2. Targeting one muscle group during the pre-fatigue exercise and
    another one during the post-fatigue exercise. This allows you to
    correct two different weaknesses at the same time.

    Example of the second type of pre/post-fatigue:
    cable flies (isolation chest)
    followed by a bench press (compound)
    and then by overhead rope triceps extensions (isolation triceps)
 

C. Drop sets
Drop sets can be a very effective way to stimulate muscle growth, however
most trainees do them all wrong. The basis is fairly simple: you perform a
regular set to muscle failure and then reduce the weight to continue on with
more reps (without rest). While one can perform several drops within one
set, most overdo it; they often don’t remember the ideal intensity threshold
to stimulate muscle growth: they often work their way down to weights so
low it’s ridiculous. Always remember that growth is stimulated both by load
and duration. If you go down in weight too much, the load factor is too low
to stimulate growth even if the duration is very long.

Ideally one should stay in the total hypertrophy zone when it comes to total
reps per set. So we are basically talking about sets of 15 for beginners and
intermediates and 12 for advanced. Normally only 1 or 2 drops would be
necessary. Once again remember, we don’t want to go above 12-15 total
reps, regardless of the number of drops. For example:

Mini-set 1 (185lbs) = 7 reps (so the trainee has 5-8 reps to perform)
Lowers the weight to 165lbs and without rest continues his set
Mini-set 2 (165lbs) = 4 reps (so the trainee can still perform 1-4 reps)
Lowers the weight to 155lbs and without rest continues his set
Mini-set 3 (155lbs) = 3 reps
Set is over (total 14 reps)
​
The less drop-off (weight reduction) there is from mini-set to mini-set, the
more effective the set will be.
​
 

C. Iso-dynamic contrast
Don’t let the complex name fool you, this training method is actually quite
simple: you perform a regular exercise normally except for the addition of a
2-5 seconds pause during the movement on each rep. During that pause your
muscle(s) should be contracted as hard as possible. This training method will
not only increase the TUT without you having to significantly reduce the
load, but it will also help you recruit up to 10% more muscle fibers! The
more fibers you recruit, the more you grow.
​
The position of the pause will vary depending on the type of movement:
Peak contraction (end of concentric phase)
  • Lat pulldown and variations
  • Seated rowing and variations
  • Barbell rowing and variations
  • Dumbbell rowing and variations
  • Upright rowing and variations
  • Shrugs and variations
  • Leg extension
  • Leg curl
  • Calf raises and variations
  • Lateral raises and variations
  • Back extension
  • Triceps work at pulley station
  • Biceps work at pulley station
  • Cable cross-over
  • Pec Deck machine
  • Flies at pulley station
Mid-range point (middle portion of the
range of motion)
  • Bench press and variations
  • Dumbbell press and variations
  • Shoulder press and variations
  • Squat and variations
  • Leg press
  • Hack squat
  • Biceps work with barbells
  • Biceps work with dumbbells
  • Triceps work with barbells
  • Triceps work with dumbbells
  • Deadlift and variations
 

D. “Burn” reps
This training technique consist of adding partial repetitions once muscle
failure has been reached with full range of motion reps. For example you
perform a maximum number of reps on the barbell curl and when you reach
muscle failure you continue the exercises, only performing half (or even
quarter) reps.

While you are not going through a full range of motion, your muscles are
still contracting and the muscle fibers must perform the work. This allows
you to continue to place more training stress on the muscles even when the
nervous system/lactate accumulation prevents you from completing full reps.
​
There are three types of “burn reps”:
  1. Low-position burns: once you reach full range of motion failure, you
    continue to perform partial reps at the initial ½ or ¼ (as fatigue sets in)
    portion of the concentric (lifting) phase. You basically perform these
    partial reps until you cannot move the weight at all.

  2. Peak-contraction burns: you will probably need a training partner to
    execute this training technique because as you reach muscle failure you’ll
    need to bring the bar to the end of the lifting motion (that’s where you’ll
    need your training partner) and perform partial reps at the final ½ or ¼
    portion of the lifting phase. You basically perform these partial reps until
    you cannot lower the weight under control.

  3. Dual burns: this is simply a combination of the preceding two
    methods. Start with the peak-contraction burns (after you reach full range
    of motion failure) and then move on the low-position burns. This training
    technique was the favorite of the first Mr.Olympia: Larry Scott.
 

E. Double contraction
This technique is often called one & a half reps. It is somewhat similar to
burn reps in that each set is a mix of full range of motion and partial reps.
The difference is that each “repetition” in the set includes one full range
of motion action and one partial action. For example, you can squat down
then squat back halfway up (until the knees are at a 90 degrees angle)
then go back down and finally squat back up completely; this is one
repetition.
​
You can either perform low-position double contractions or high-position
double contractions.
  1. Low-position double contraction: you perform the half rep at the
    beginning of the lifting (concentric) motion.

  2. High-position double contraction: you perform the half rep at the
    conclusion of the lifting motion.
 

F. Tempo contrast
This method is fairly simple: you alternate between superslow reps and
superfast reps within the same set. My classic template is to use a
604/explosive contrast, meaning that the slow reps are performed with a 604
tempo (6 seconds eccentric, no pause, 4 seconds concentric) while the fast
reps are done as fast as possible.
​
Normally, eight reps are performed using this method, with the tempo
changing every two reps:
Rep 1: 604
Rep 2: 604
Rep 3: explosive
Rep 4: explosive
Rep 5: 604
Rep 6: 604
Rep 7: explosive
Rep 8: explosive
​
This method is very effective at stimulating as many motor units as possible
and thus can provide for a very important growth stimulus. When using this
method, three to four sets are performed for each exercise.
​
 
Dr Packenwood said:
Today was awesome.
Girlfriend was notified of a reduction in labor at her job about 20 minutes after she got to work.
Got her final check from corporate 3 hours later. They did pay her for her un used vacation hoo ray.
She went to a new bank to open a new savings account. They found identity fraud and won't allow her to do anything until she clears it up. Its from 2004 using a last name she hasn't used since she was 18, nearly 15 years ago.

If today was a person I'd kick its ass, steal its wallet and piss in its face.

**** **** ***** **** **** ****!!!!!!!!!!!!!!!

colon, apostrophe, left parenthesis.
Click to expand...

so were you saying today is good or bad?
or both:
good because your girlfriend has time to be a gymrat again?
bad because the bank is being stupid?
 
Max tension/force training methods (testosterone boost)
The following methods are those that should be used for the first exercise of
your workout. Ideally you select a compound lift in which you can use a lot
of weight. If you are training a muscle that really isn’t trained using compound
movements (biceps, forearms, calves, traps for example) you should select
the exercise for that muscle group that allow you to use the most weight (e.g.
a barbell curl is better than a concentration curl).
​
Sets in the absolute strength and functional hypertrophy zones
Simply pick a compound/heavy lift and perform sets either in the absolute
strength zone (3-5RM or 87-90% of your maximum) or functional
hypertrophy zone (6-8RM or 80-85% of your maximum). Anywhere from 3
to 6 sets should be performed. Contrary to lactate-inducing methods, you do
not have to reach muscle failure with max tension methods as the nature of
the techniques will lead to adequate fast twitch fiber recruitment/stimulation
anyway.
​
Cluster training
The methods I will present can be grouped into a category called “cluster
training” or “rest/pause training”. While I will present several different
methods, they all share three common characteristics:
  • They make use of intra-set pauses of 7-12 seconds
  • They utilize training loads above the optimal tension threshold
  • They allow you to perform more reps than you normally could with a
    certain weight
And most of all, they will stimulate gains at a truly amazing rate!
​
Cluster method no.1 “Classic” cluster
This first method is the grand daddy of all cluster training approaches. I’ve
been taught this method by international level coach Nelson Ayotte and find
it to be one of the most effective ways to boost strength and size gains.

It’s also the simplest cluster method:
Intensity level: 87-92% of your 1RM
Number of reps per cluster set: 5
Total number of cluster reps: 15-25 (so 3-5 sets)
Rest between reps: 7-12 seconds
Rest between sets: 120-180 seconds
Tempo: always try to lift the bar as fast as possible and lower it slowly (4-6 seconds)

Note that between each repetition you rack (let go of) the weight.
So a good partner might be useful.
​
A workout might look something like this:

Set Number 1:
  • 1 rep at 87%
  • 7 sec. rest
  • 1 rep at 87%
  • 7 sec. rest
  • 1 rep at 87%
  • 7 sec. rest
  • 1 rep at 87%
  • 7 sec. rest
  • 1 rep at 87%
Set Number 2:
  • 1 rep at 90%
  • 10 sec. rest
  • 1 rep at 90%
  • 10 sec. rest
  • 1 rep at 90%
  • 10 sec. rest
  • 1 rep at 90%
  • 10 sec. rest
  • 1 rep at 90%
Set Number 3:
  • 1 rep at 90%
  • 10 sec. rest
  • 1 rep at 90%
  • 10 sec. rest
  • 1 rep at 90%
  • 10 sec. rest
  • 1 rep at 90%
  • 10 sec. rest
  • 1 rep at 90%
Set Number 4:
  • 1 rep at 92%
  • 10 sec. rest
  • 1 rep at 92%
  • 10 sec. rest
  • 1 rep at 92%
  • 10 sec. rest
  • 1 rep at 92%
  • 10 sec. rest
  • 1 rep at 92%
Set Number 5:
  • 1 rep at 92%
  • 12 sec. rest
  • 1 rep at 92%
  • 12 sec. rest
  • 1 rep at 92%
  • 12 sec. rest
  • 1 rep at 92%
  • 12 sec. rest
  • 1 rep at 92%
Cluster method no.2: “Mentzer cluster”
This second method was a favorite of the great bodybuilder, Mike Mentzer.
While we may all have opinions regarding his super-low volume and
frequency workouts, this one method of his is actually quite effective.
Obviously, being a believer in slightly more training volume than what
Mentzer advocated, I modified the set variable. This method is slightly more
demanding than the classic cluster. However it can lead to even greater
gains, but because of the fantastically high neural demands, it cannot be used
for more than 3 straight weeks.
Intensity level: 95-98% of your 1RM and 85-90% of your 1RM
Number of reps per cluster set: 4
Total number of cluster reps: 12-20 (so 3-5 sets)
Rest between reps: 7-12 seconds
Rest between sets: 120-180 seconds
Tempo: always try to lift the bar as fast as possible and lower it slowly (4-6
seconds)

Note that between each repetition you rack (let go of) the weight. So a good
partner might be useful.
​
This cluster differs from the classic cluster in the following aspects:
  • It uses a greater load initially (only 10lbs or so less than your 1RM)
  • It includes a 10% drop between the 3rd and 4th rep
A set looks like this:
Repetition no.1: 95-98% of your 1RM
Rest 7-12 seconds
Repetition no.2: 95-98% of your 1RM
Rest 7-12 seconds
Repetition (or slightly assisted repetition) no.3: 95-98% of your 1RM
Rest 7-12 seconds, partner unload weight by 10%
Repetition no.4: 85-90% of your 1RM
​
Cluster method no.3: Extended 5s
This is a favorite of mine. You start the exercise with the maximum load that
you can lift 5 times (5RM or around 85%). You perform your 5 reps (try for
the sixth one if you can) then rest for 7-12 seconds and try to squeeze 2-3
more reps, rest for 7-12 seconds again and go for 1-2 more reps. Basically
you have to complete 10 repetitions per set. Take as many pauses as you
need to get the 10 reps (most will need to take 2 pauses).
Intensity level: 82-87% of your 1RM (or your 5RM)
Number of reps per cluster set: 10
Total number of cluster reps: 30-50 (so 3-5 sets)
Rest between reps: 7-12 seconds
Rest between sets: 120-180 seconds
Tempo: always try to lift the bar as fast as possible and lower it slowly (4-6
seconds)

Note that between each repetition you rack (let go of) the weight. So a good
partner might be useful.
​
Cluster method no.4: Drop set cluster
This method is similar to a classic cluster, but with one difference: you
decrease the amount of weight used on each repetition, making each rep a
maximal rep.
Intensity level: 85-98% of your 1RM
Number of reps per cluster set: 5
Total number of cluster reps: 15-25 (so 3-5 sets)
Rest between reps: 7-12 seconds
Rest between sets: 120-180 seconds
Tempo: always try to lift the bar as fast as possible and lower it slowly (4-6
seconds)
​
In theory a set should look like this:
Rep 1 - 98%
Rep 2 - 95%
Rep 3 - 92%
Rep 4 - 90%
Rep 5- 87%
​
However at this point percentages are hard to use, instead you should go for
a 5-10lbs drop on each rep (depending on the movement). So something like
the following is more practical.

Example for someone with a 275lbs bench press:
Rep 1 - 270lbs
Rep 2 - 260lbs
Rep 3 - 250lbs
Rep 4 - 240lbs
Rep 5- 230lbs
​
There is still 7-12 seconds between each repetition, time enough for you or
your partner to decrease the weight accordingly.
​
 
xjsynx said:
Breakfast food choices
Breakfast is a crucial meal in the day of a bodybuilder; first because it stops
the catabolic state of being without food and nutrients for 8-10 hours straight
but also because at this time the body is in a positive (for us) nutrient
portioning state. This means that a lesser proportion of the food we eat will
be stored as body fat. This is mostly due to the fact that upon waking up
(after several hours of sleep and food deprivation) our body has an increased
sensitivity to insulin. For that reason, breakfast is a good time to ingest
moderate (or even high) glycemic carbohydrates and fast-absorbed protein
(like whey for example). In that regard, we should treat breakfast much the
same way we do our post-workout meal.

Obviously, if you are on a low-carbs diet or a low-carbs day, it might not be
possible to stock up on carbs in the morning.

If you are using an approach that allows you to have some carbs you want to
include both starchy carbs and fruit in the morning as well as fast and slow
absorbed protein. This will ensure that you can quickly break the catabolic
state imposed by the night fast and continue to have a flow of nutrients for 2-
3 hours, until its time to eat your next meal.
​


Post-workout meal
The post-workout meal is similar to the breakfast in that the body is very
efficient at soaking up the ingested nutrients. Furthermore, the faster we can
give nutrients to our body, the faster can the recovery/muscle building
process start.

During the post workout meal we want to focus solely on fast-absorbed high
glycemic carbs that will provoke an insulin spike as well as fast-absorbed
protein. The ideal solution is to use a specialized post-workout drink (e.g.
Surge by Biotest or Vitargo/waxy maize + whey isolate powder) instead of a
solid meal. However, during more restrictive dieting periods, I feel that it’s
best to include at least some solid food during the post-workout meal as this
increases satiety and makes diet compliance easier. For that second option
the following carb choices are adequate (note that the protein portion of the
meal should still be in the form of a whey isolate drink):
​


The quantity of carbs to include in the post-workout meal will depend on the
type of diet you are using as well as your set caloric intake.
​
Other meals
Beside the post-workout and breakfast meals, you should only ingest foods
that have a low impact on your insulin levels. Basically we want to have an
elevated insulin level in the morning and after a workout because your body
is in a state that favors storage in the muscles (and liver) instead of in the fat
cells. However if insulin levels are kept elevated all day, it will become hard
to shed body fat. You see, insulin is a storage hormone. It tells the body to
stock up on nutrients to fill its reserves. However it also tells your body to
prevent the stored nutrients to be released for use. So if insulin levels are
elevated, it becomes next to impossible to mobilize and burn body fat.

If we are using a balanced non-mixing diet or a low-carbs (fat dominant)
diet, it becomes quite easy to control insulin because carbs are the main
insulin stimulators. If you are using a balanced non-mixing diet you are not
ingesting any carbs at all meals besides breakfast, mid-am snack and postworkout
and if you are on a fat-dominant diet you are not consuming much
carbs at all. In both cases, at those meals you should ingest only protein + fat
food like meat, fish, poultry, eggs, etc. Green veggies are acceptable as they
contain a negligible amount of carbs as well as a lot of fibers which slows
down digestion (which helps keep insulin levels under control).

If you are using a carbs-dominant approach you should select very lowglycemic
carbs as well as slow-digesting protein (any type of animal food).
​
Click to expand...

so wait, now you are saying sugar frosted flakes with whey is ok for breakfast?
 
Morning...:yawn: ...Anything overly interesting happen late last night? Other than XJ posting a book's worth of knowledge and more importantly a LOT of hot women?
 
EasyEJL said:
so wait, now you are saying sugar frosted flakes with whey is ok for breakfast?
Click to expand...

First off, it is not me saying this.

Secondly, it depends on what type of diet you are on.

Thirdly, if you are a fat ass, you should stick to veggies and fruits for your carb sources.
 
In addendum,

I have always said Whey protein (solo), is great for breakfast and post-workout, and I would even take some pre-workout.
 
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