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May 25, 2012 at 8:28 pm #1880
BenjaminDMemberAnother question today. New to CBL so pardon my ignorance…Keifer suggests when training at/around 4pm, have 40-50g of carbs PWO. I've seen on the forums that some individuals use gainers with 70-90g carbs PWO. Is this dependent on the individual after some experimentation and adjusted as necessary? I'll get this all figured out sooner or later...Thanks!-BD
May 25, 2012 at 8:40 pm #48085
Craig jonesParticipantKeifer recently recommends maybe putting off the carbs for an hour an getting your first insulin spike from the leucine. But this is for people who've said carbs are quite sickly so soon after a workout. Did he not say 40-50g of a carb powder which would be more like 70- 80g of carbs?(dextrose)Seriously though find what works for you! Try a few things.
May 25, 2012 at 8:55 pm #48086
BenjaminDMemberThe template is a little unclear as it says “Carb powder 40-50g of carbs.” But I think your reasoning makes sense. I seem to recall reading something about delaying the carbs PWO and waiting until your first PWO meal I cannot seem to recall where I read it (perhaps I imagined it?). Any idea how much leucine would cause a sufficient insulin spike? I guess I can try both methods with a PWO shake with protein and leucine and the other approach with carbs from carb powder.Thanks for the help- I need it!-BD
May 25, 2012 at 8:59 pm #48087
Craig jonesParticipant10g of leucineThink I heard putting off the carbs on a pod cast. If you ain't listened to them, I would recommend it. All of them even the post pregnancy one. Really interesting and informative.
May 25, 2012 at 11:11 pm #48088
Brandon D ChristParticipantDid he not say 40-50g of a carb powder which would be more like 70- 80g of carbs?(dextrose)
This is physically impossible, it disobeys conservation of mass. 50 g of dextrose is 50 g of carbs. Unless you are Density Bulking you only need 40 g of carbs max post workout.
May 26, 2012 at 5:44 am #48089
Craig jonesParticipantYeah that's right actually about the dextrose. Don't know why I was thinking they had more!! As far as the disobeys conservation of mass. I was having a minimum of 50g of dextrose and I was doing just fine. I did assume you are density bulking by the way ,am I wrong?
May 26, 2012 at 5:59 am #48090
Craig jonesParticipantThat should be 5g of leucine by the way!!
May 26, 2012 at 10:05 pm #48091
Brandon D ChristParticipantIt's fine it's not really important.
May 27, 2012 at 8:23 pm #48092
BenjaminDMemberI will be starting with the strength accumulation approach next week. Just to clarify, I'll stick with approximately 40g of carbs PWO (we'll say dextrose or wazy maize) along with the added leucine.Sound good?
May 27, 2012 at 11:37 pm #48093
Damon AmatoParticipant20g PWO will be enough unless you'll need the extra carbs for a large backload or you're a very large person.
May 28, 2012 at 6:28 am #48094
Lasse ElsbakParticipantI use 40-100 depending on how late in the day the training is. Later=more carbs.
May 28, 2012 at 3:39 pm #48095
Craig jonesParticipantThe book says 20-40 post work out on strength acc/ or 40-100 for density bulking, but what the guy said above sounds right if it's late you will need to get a lot of carbs in fast.This all sounds contradictory but it's simply the amount of variants involved.If you trained in the morning kiefer wouldn't recommend many at all if any carbs.
May 28, 2012 at 8:24 pm #48096
Richard SchmittModeratorGo with that book says, if you start to feel horrible it's probably because the amount of carbs taking in directly PWO. What might help if this starts to happen eithe dial the amount down or take it out completely have the PWO Shake and then carbs 30-60 minutes later. Personally I feel better when I wait to take any carbs at least 30 minutes PWO.
May 28, 2012 at 10:23 pm #48097
Damon AmatoParticipantthe purpose of the PWO carbs is anti-catabolic anyway, so if you're worried at all about not feeling great, just wait like Tex says.
May 28, 2012 at 10:48 pm #48098
Brandon D ChristParticipantIf train late at night you will want to use 100-200 g, because since it's late, you probably won't have enough time to backload. If you literally work out and go to bed, you will definitely want 200 g of carbs in your post-workout shake.Normally the PWO shake is just for an insulin spike to end MPB, but if you have no time to backload, the PWO shake IS your backload.
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