Abs day and PWO?

[jp5056]

Hey guys, I have two questions… On abs day I was planning on doing a HIIT as well. Should I backload after this day or  not? I am doing the SA version.If not, should I take a post workout shake (30 grams) with dextrose or just keep everything under 10 grams inorder to stay under 30 carbs for the day?

[Igor Vidovic]

1.      I wouldn't backload after abs and HIIT unless youre training fasted early the next morning. And this would be a high GI closer to sleep backload just not as big as your backload after a leg workout. 2.    I would stick to under 30grams for the day if you're not back loading

training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688

[jp5056]

Thanks…So should I not take Leucine and 30 grams of whey either because I don't want to spike insulin Eventhough I'm still under 30 carbs?Also, what is a sleep backload?

[Igor Vidovic]

Let me dig deeper and find out for sure if you'll still do the leucine PWO with the whey,or maybe someone else will chime in that knows for sure.Sleep backload- sorry all I was trying to say is spike your insulin before bed. Rice,pastries,dextrose corn flakes etc etc. Only if you're working out fasted early then next day

training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688

[Igor Vidovic]

Hold off on leucine for your heavy training days. Protein i personally take in PWO just depends how much I've gotten in before or for the day. So my PWO in your case could be 10-30g  protein with 5g creatine

training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688

[bbuchan]

Why would you want to hold off on the leucine? Isn't leucine still an integral part of the protocol even on non-backload days to activate mtor and trigger anabolism post workout even when you are not on a heavy lifting day? I agree with the suggestion to not backload (unless you are doing density bulking) but I still would lean toward leucine and hydrolysates post workout and with the evening meals. Just curious as to why you suggest that.

[bbuchan]

Currently I'm doing CNS to get down to the 6-8% BF range and I have leucine with all my meals post workout.

[CaseyD]

Buying the book will answer your questions.

[Craig jones]

Currently I'm doing CNS to get down to the 6-8% BF range and I have leucine with all my meals post workout.

CBL requires you to do that not cns. You will spike insulin every time you take it. That would be bad.

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