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Currently I consume a total of 2000 calories a day in two meals (I like less frequent large meals)I wake at about 6 and wait tell I get home from school (about 1p.m.) to eat my ULC meal which is usually 500-800 calories. At about 4:30 I drink about 4-5 cups of coffee and hit the gym at about 5. I drink my PWO shake which is about 60 Grams whey with creatine, leucine, glutamine, maltodextrin, and all that nice stuff at about 7 (since i finish working out at about 6). I consume the rest of my calories for dinner at about 7:30 whatever fills my macros.Anyway I have read the Protein 2.0 article and some other articles about protein. Should I be consuming whey or casein shakes throughout the day? Should I add a Protein shake about 2 hours after I wake up? I read keeping MPS up all day long is important for muscle hypertrophy, am I eating too infrequently?
Currently I consume a total of 2000 calories a day in two meals (I like less frequent large meals)I wake at about 6 and wait tell I get home from school (about 1p.m.) to eat my ULC meal which is usually 500-800 calories. At about 4:30 I drink about 4-5 cups of coffee and hit the gym at about 5. I drink my PWO shake which is about 60 Grams whey with creatine, leucine, glutamine, maltodextrin, and all that nice stuff at about 7 (since i finish working out at about 6). I consume the rest of my calories for dinner at about 7:30 whatever fills my macros.Anyway I have read the Protein 2.0 article and some other articles about protein. Should I be consuming whey or casein shakes throughout the day? Should I add a Protein shake about 2 hours after I wake up? I read keeping MPS up all day long is important for muscle hypertrophy, am I eating too infrequently?
Consuming the AM Shake through the day could be okay if bulking (DB) was the goal, however recent suggestions have been made to not use whey other than as a PWO Shake and with a backload/CN. You should be consuming a whole food or AM Shake within 12 hours from your previous meal, maybe pushing it 14 but I would not recommend that. Have at least 20g of protein with fats, that is what I have done, and doing again now. I would have a small breakfast at least in the morning, waiting that long to eat is Intermittent Fasting, and that is not what CBL is based around. The IF articles explain it.
Currently I consume a total of 2000 calories a day in two meals (I like less frequent large meals)I wake at about 6 and wait tell I get home from school (about 1p.m.) to eat my ULC meal which is usually 500-800 calories. At about 4:30 I drink about 4-5 cups of coffee and hit the gym at about 5. I drink my PWO shake which is about 60 Grams whey with creatine, leucine, glutamine, maltodextrin, and all that nice stuff at about 7 (since i finish working out at about 6). I consume the rest of my calories for dinner at about 7:30 whatever fills my macros.Anyway I have read the Protein 2.0 article and some other articles about protein. Should I be consuming whey or casein shakes throughout the day? Should I add a Protein shake about 2 hours after I wake up? I read keeping MPS up all day long is important for muscle hypertrophy, am I eating too infrequently?
Consuming the AM Shake through the day could be okay if bulking (DB) was the goal, however recent suggestions have been made to not use whey other than as a PWO Shake and with a backload/CN. You should be consuming a whole food or AM Shake within 12 hours from your previous meal, maybe pushing it 14 but I would not recommend that. Have at least 20g of protein with fats, that is what I have done, and doing again now. I would have a small breakfast at least in the morning, waiting that long to eat is Intermittent Fasting, and that is not what CBL is based around. The IF articles explain it.
Any recommendations for a small breakfast type food i can take on the go? I'm not a fan of AM shakes.
Currently I consume a total of 2000 calories a day in two meals (I like less frequent large meals)I wake at about 6 and wait tell I get home from school (about 1p.m.) to eat my ULC meal which is usually 500-800 calories. At about 4:30 I drink about 4-5 cups of coffee and hit the gym at about 5. I drink my PWO shake which is about 60 Grams whey with creatine, leucine, glutamine, maltodextrin, and all that nice stuff at about 7 (since i finish working out at about 6). I consume the rest of my calories for dinner at about 7:30 whatever fills my macros.Anyway I have read the Protein 2.0 article and some other articles about protein. Should I be consuming whey or casein shakes throughout the day? Should I add a Protein shake about 2 hours after I wake up? I read keeping MPS up all day long is important for muscle hypertrophy, am I eating too infrequently?
Consuming the AM Shake through the day could be okay if bulking (DB) was the goal, however recent suggestions have been made to not use whey other than as a PWO Shake and with a backload/CN. You should be consuming a whole food or AM Shake within 12 hours from your previous meal, maybe pushing it 14 but I would not recommend that. Have at least 20g of protein with fats, that is what I have done, and doing again now. I would have a small breakfast at least in the morning, waiting that long to eat is Intermittent Fasting, and that is not what CBL is based around. The IF articles explain it.
Any recommendations for a small breakfast type food i can take on the go? I'm not a fan of AM shakes.
Neither am I. Right now I do tuna with coconut oil, but make some hardboiled eggs and some butter in a container. Easy and simple. If anything take a couple sausage patties with you as well.
A few things at first glance without knowing more about your biometrics, daily macros, etc.-Don't fast for more than 14 hours. This means if your last meal of the day is at 9PM, get SOME sort of protein source in by 11AM. On the SA protocol (as I understand it), this would ideally be an accelerator shake with 10g zero carb whey ISO and atleast 5g healthy fats (CO, HWC, etc). How I personally tailor this is I wake up and do a fat only AM Accelerator shake, and then at the 14hr mark , a second AM Accelerator with 10g whey iso with 5g fat from HWC, at 1pm ULC meal, 1 hr before training, Ignition with 10g whey iso. This is as a 30 year old 200lb aesthetic athlete who is on the SA protocol, and this is what has been working for me to trim body fat optimally. You're younger, and have a higher metabolic expenditure from a still active pubescence. I wouldn't be surprised if you do better with a bit more calorically.-You could probably use a little tweeking in the PWO shakeFirst, I really reocmmend blending your PWO protein sources to optimize your Anabolism. There have been numeruos studies supporting this for a greater hypertrophic response. You can get pretty inexpensive protein blends via bodybuilding.com (they are always running specials). Even if you don't buy a blend, simply adding a cup of milk to your shake will improve your results from having intact casein for a slower digestive release. without knowing more about your protein powder choice, you're using an unnecessarily high ammount or protein PWO, 40g protein with the 5g leucine will give you a sufficient amount of aminos to give you an ideal spike. The current 60g whey + 5g leucine may actually be too much leucine at once. This could be easily adjusted by just moving the 20g of protein from your PWO shake to the second accelerator and the preworkout ignition. -Science V BroscienceI wouldn't pay much head to the old school broscience of protein every 2 hours. You need anabolic AND catabolic windows to drop body fat. Staying terminally anabolic will actually blunt your gains, and stimi fat loss almost entirely. This is why CBL works so well, it optimizes both windows, while providing muscle protective nutrients at strategically timed parts of the day and hormone signalling to provide the best muscle-specific hypertrophic response. We use to think that you could only injest so much protein at a time, and that you needed to eat every X amount of protein 2 hours or your body runs out of aminos to digest, and you weren't optimizing your potential anabolism, it was also believed consuming beyond X amount of protein at a meal would be pointless, and that any amount beyond X would be undigested and pooped out (broscience). This has been scientifically ruled out as bullsh*t. Your body will digest all the protein it is fed, just larger amounts take longer to digest. You'll still get the protein you consume. Just stay focused meeting your daily protein macros, not staying fasted (without protein) for more than 14 hours at a time, and getting your PWO protein at about the 1 hour mark.
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