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Hello there!First of all - thank you Kiefer and Naomi for doing what you do - kinda changed my life.One thing is bugging me - leucine - Correct me if I'm wrong but Kiefer said that leucine should be taken after workout as it rises insulin level. And in Protein 2.0. protocol there is a word about leucine with every meal.Also in the same article Kiefer says about ingesting maximum amount of 40g of protein, however in the interview he said that it doesn't matter how much protein you get for one meal - only daily intake is valuable. (I'm a bit confused in general about this one).Other - Anyone felt bloated after white rice? Seems like i feel a little more 'water-ish' the morning after I eat white rice PWO, although I'm not sure if it is from rice or I'm taking too many carbs in general. Can I replace some of the loaded carbs with sweet soda or other juice? [Not sweetened with corn syrup or fructose]Can't wait for the time I can afford the book!Cheers
I think it would be helpful to look at the articles and interviews in chronological order. As more time lapses, things get refined and a better way to use leucine (leu) was introduced. In the Carb Back Loading book on page 96, Kiefer has a chapter on leu and covers his suggestions on how to incorporate it. And you are spot on about the insulin level increase with leu but if you think about when in your day insulin spikes are encouraged you should have your own answer.Regarding the protein limit, Kiefer put that to rest a while back and the whole "only being able to process X grams at a meal" doesn't have supporting science. When you get the book, there is a great chart with suggested macro-nutrient counts paired with body weights. Depending on your own body composition goals, training regimen, etc you can use those suggestions as a baseline and adjust. It's been helpful to me just to get a "ball park" idea as I was undershooting my carbs considerably before the book was released.Providing a definitive answer on the "water-ish" feeling isn't feasible. Really, you'll just have to experiment and figure out how your own body will react and keep that in mind with your goals at the time. Take note of how many carbs you got in at night and see how you look the following morning. Be sure to account for things like training vs non-training days.Replacing legitimate carbs with soda or juice should just sound wrong. Vincent Dizenzo gave me the following words of wisdom: there are no tricks to eating; eat like a man. Plus, if you're going all out at night with your last couple meals, you're going to bed next so who cares if you feel like a water buffalo at night; in the morning you'll wake up a finely tuned S.H.I.T. (and that's a TM reference of Kiefer not a random obscenity ;)).
Yes, Bobby has the right idea. In the case of Protein 2.0, this concept was designed for maximizing lean mass gains without too much regard for fat. So it's not just representative of Kiefer's evolving understanding -- it's that he was writing for a different purpose than Carb Back-Loading is for.We have several different programs planned for the medium-term future (one a year, most likely), so we will be paying a lot of attention to ways that we make sure to differentiate which audience a given article is "for".
Ah, thanks for the clarification, Naomi. It never occurred to me that multiple programs outside of Carb Nite and Carb Back-Loading were or will be available. But this does make a lot of sense.
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