I workout around 7:30 pm every night. By then I have had dinner an hour earlier, and will have a protein shake afterwards. I'm also hearing on this site that I need to have high gi-carbs as well? SHould I have these even though I go to bed around 11?? Won't that be detrimental to my fat loss? Thanks for input! :bb:

I workout around 7:30 pm every night. By then I have had dinner an hour earlier, and will have a protein shake afterwards. I'm also hearing on this site that I need to have high gi-carbs as well? SHould I have these even though I go to bed around 11?? Won't that be detrimental to my fat loss? Thanks for input! :bb:

this is a prime example why people lose muscle and dont beleive you can gain lean muscle while "cutting".. you can gain "some" lean muscle tissue, but not alot. during the day (cardio) up to your workout you want to have a level blood sugar level. you dont want it to fluctiate, this is the part of the day where you will burn fat. now when its workout time, this is when you want to build some muscle, albeit minimal, some is better than none!

for dinner i hope you are having something like brown rice and some solid protein (lean chicken breast, tuna).. this is what you want.

now, this is what happens after you workout. your body has just used up all its nutrients, its craving for glucose to restore glycogen levels in the muscle. IF you consume a lower gi carb, it will be released at a much slower rate, insulin will be realesed and insulin is what transports nutrients to your body. you will get nutrients to those muscles..

but, this is where you want to capitalize on this opertunity. since insulin is what drives nutrients into your body, you want to take advantage of your insulin and spike it with a high gi carb. this will allow a much faster insulin response in the body, allowing your body to transport protein/carbs into your muscle immediatly

it is "IDEAL" to consume liquid whey isolate and dextrose (sugar that spikes insulin FAST). i mean, the affect is almost immediatly, liquid travels much faster than a solid in a body.. and within 30 minutes, all that whey isolate is being transported into your muscle for repair and growth.

people seem to have a general confusion and dont beleive you can lose fat and gain some muscle. you can, its all about TIMING.

this is why i have such great sucess with putting on lean muscle mass and losing fat.

hope i've helped clear things up for ya bud

:bb:

Well I am also following DefJef's routines except that I eat few
raw vegetables too after my late evening workout..

I am loosing more fat than before....

But if I eat a chicken breast piece... two hours is enough for
my body to digest?

i usually have chicken, green beans 1hr to 2hrs before bed time..

your body needs those nutrients, it will use them up..

it's better to feed than to starve the body

Jono, thanks for the tips.
I currently take Designer Whey Protein Powder as my protein shake. Is that whey isolate? (I'm not sure what that is). ALso, is Dexatrose another supplement that I put into the shake? Thanks for the help. :tucool:

it should say if its an isolate or not..

generally.. per serving, an isolate has 5 carbs or less.. anymore its generally "concentrate"

dextrose is a form of sugar. look for it in a healthy food store or brewry.. its dirt cheap

it should say if its an isolate or not..

generally.. per serving, an isolate has 5 carbs or less.. anymore its generally "concentrate"

dextrose is a form of sugar. look for it in a healthy food store or brewry.. its dirt cheap


I just checked and yes, it's an isolate. I'll pick up some Dextrose tomorrow - do I mix it into the shake, or take it afterwards separately or does it not matter?

Thanks! :bow:

this is a prime example why people lose muscle and dont beleive you can gain lean muscle while "cutting".. you can gain "some" lean muscle tissue, but not alot. during the day (cardio) up to your workout you want to have a level blood sugar level. you dont want it to fluctiate, this is the part of the day where you will burn fat. now when its workout time, this is when you want to build some muscle, albeit minimal, some is better than none!

for dinner i hope you are having something like brown rice and some solid protein (lean chicken breast, tuna).. this is what you want.

now, this is what happens after you workout. your body has just used up all its nutrients, its craving for glucose to restore glycogen levels in the muscle. IF you consume a lower gi carb, it will be released at a much slower rate, insulin will be realesed and insulin is what transports nutrients to your body. you will get nutrients to those muscles..

but, this is where you want to capitalize on this opertunity. since insulin is what drives nutrients into your body, you want to take advantage of your insulin and spike it with a high gi carb. this will allow a much faster insulin response in the body, allowing your body to transport protein/carbs into your muscle immediatly

it is "IDEAL" to consume liquid whey isolate and dextrose (sugar that spikes insulin FAST). i mean, the affect is almost immediatly, liquid travels much faster than a solid in a body.. and within 30 minutes, all that whey isolate is being transported into your muscle for repair and growth.

people seem to have a general confusion and dont beleive you can lose fat and gain some muscle. you can, its all about TIMING.

this is why i have such great sucess with putting on lean muscle mass and losing fat.

hope i've helped clear things up for ya bud

:bb:

This may be a stupid question, but anyway, I ask just to make sure (I'm new at this): I should take a protein shake emidiately after my workout, and some fast carbs? I just got my first jar of whey a couple of days ago, and drink it first thing in the morning and before I go to sleep.. Wrong?
:confused:

i use a banana in my protein shake which is basically sucrose (a disaccharide), would it make a significant improvement if i use dextrose instead (a monosaccahride)???
thanks in advance,

I just checked and yes, it's an isolate. I'll pick up some Dextrose tomorrow - do I mix it into the shake, or take it afterwards separately or does it not matter?

Thanks! :bow:

definatly mix with your shake.. you want to spike insulin FIRST. not after

This may be a stupid question, but anyway, I ask just to make sure (I'm new at this): I should take a protein shake emidiately after my workout, and some fast carbs? I just got my first jar of whey a couple of days ago, and drink it first thing in the morning and before I go to sleep.. Wrong?
:confused:

immediatly after a workout is best, it is optimal if you have a carb like dextrose or another hi gi carb to get your insulin working so you can reep the max benefits of whey protein.

drinking isolate first thing in the morning will go towards replenishing blood sugar levels. you want to have a carb first, low gi is good.

before you goto bed, mix your shake with some flax oil.. 2 tsp = 9.1g of fat

i use a banana in my protein shake which is basically sucrose (a disaccharide), would it make a significant improvement if i use dextrose instead (a monosaccahride)???
thanks in advance,

i beleive the GI of a banana is 55.. anything below 50 is considered low.. 50-60 is moderate.. 60-70 + is considered high

a banana is ok, but it would be perfered to consume something with the highest gi value

These articles might be of help or of interest:

The anabolic nutrient timing factor (http://www.ast-ss.com/articles/article.asp?AID=77)

The Right Carbohydrates for Building Muscle (http://www.ast-ss.com/articles/article.asp?AID=78)

Adam

I would be a little more cautious about advising people of shooting for these insulin spikes.

It is true, that when you have an insulin spike, your body will make more "muscle" from amino acids. On the other hand, type-2 diabetes is basically insulin resistance. It means that when your body produces insulin, your cells don't react as they are supposed to.

Also keep in mind that overweight people are more likely to have this type of condition. Insulin spikes make this condition worse. Just think about how for people with diabetes they only recommend low glycemic index foods. Glucose (aka dextrose) is the absolute high GI food. So overweight people (who might be trying to lose a lot of weight) might want to be more cautious about inducing these insulin spikes, since it can hurt more than help.

(I am not a doctor, so you should not believe me :) But if you are overweight you definetely should ask your doctor about "self inflicted" insulin spikes before you do them a lot.)

[QUOTE=Jono]this is a prime example why people lose muscle and dont beleive you can gain lean muscle while "cutting".. you can gain "some" lean muscle tissue, but not alot. during the day (cardio) up to your workout you want to have a level blood sugar level. you dont want it to fluctiate, this is the part of the day where you will burn fat. now when its workout time, this is when you want to build some muscle, albeit minimal, some is better than none!

for dinner i hope you are having something like brown rice and some solid protein (lean chicken breast, tuna).. this is what you want.

now, this is what happens after you workout. your body has just used up all its nutrients, its craving for glucose to restore glycogen levels in the muscle. IF you consume a lower gi carb, it will be released at a much slower rate, insulin will be realesed and insulin is what transports nutrients to your body. you will get nutrients to those muscles..

but, this is where you want to capitalize on this opertunity. since insulin is what drives nutrients into your body, you want to take advantage of your insulin and spike it with a high gi carb. this will allow a much faster insulin response in the body, allowing your body to transport protein/carbs into your muscle immediatly

it is "IDEAL" to consume liquid whey isolate and dextrose (sugar that spikes insulin FAST). i mean, the affect is almost immediatly, liquid travels much faster than a solid in a body.. and within 30 minutes, all that whey isolate is being transported into your muscle for repair and growth.

people seem to have a general confusion and dont beleive you can lose fat and gain some muscle. you can, its all about TIMING.

this is why i have such great sucess with putting on lean muscle mass and losing fat.

hope i've helped clear things up for ya bud

Jono
Thanks for the above. The only question (I think) left is how much high GI carbs and protein after a workout. I drink a 300 calorie solution of whey isolate, 4 tsp of sugar and 12 oz milk immediately after weights. It looks like this: 300 calories, 35 G carbs and 36 G of protein. Is that a reasonable amount?

Thanks for the above. The only question (I think) left is how much high GI carbs and protein after a workout. I drink a 300 calorie solution of whey isolate, 4 tsp of sugar and 12 oz milk immediately after weights. It looks like this: 300 calories, 35 G carbs and 36 G of protein. Is that a reasonable amount?
It depends on who you ask. First tell us your weight and goals, that may make a difference to what answers you get (it should matter).

If you were doing what I was doing you wouldn't be using straight sugar and you wouldn't be using milk for your carb sources. You'd be using dextrose or dextrose and maltodextrin. You'd also be doing somewhere between 3:1 and 4:1 ratio of carbs to protein (yes my ratio is a lot higher than most). So at 36g of protein you'd be putting approximately 108g carbs.

If you were doing what some others do you might also be using a 1:1 ratio as bluestreak does (I'm trying to show an example on the other end of the spectrum of someone who is very successful in his strategy).

I am way on the other end of the spectrum, and clearly bluestreak and others have seen success with much less carbs. You should either 1) experiment with this ratio and amount or 2) hire a coach.

And you might not even use dex/malto as others wouldn't; some prefer a more complex or even a food choice, as I see many using oats PWO.

(Not that we should generally follow the pro bodybuilders but...) Ron Coleman uses rice and chicken with Molly McButter and BBQ sauce PWO. :)

If you want to complicate this further, but experiment with something else that I've found helpful, you can try adding a BCAA powder to that PWO shake... :cool:

ADAM S ---------- Thanks for posting those two articles...the second of the two I found good. I really didn't understand GI until now.

Cheers,
Happy New Year!

MIKE