- This topic has 9 voices and 18 replies.
-
Posts
-
White potatoes will spike your insulin just fine, especially if you pair them with a saturated fat – e.g. butter them.
Well, I'm 33 and, as I mentioned, I tried high-weight/low-rep and low-weight/high-rep. I tried circuits/super sets. I tried lifting every day. I tried longer periods of rest in between workouts. I tried incorporating cardio and then eliminating cardio. I've been all over the map. Just out curiosity, why would you suggest eliminating the Gatorade with my whey shake? Doesn't Kiefer say to spike your insulin shortly after the workout? I would imagine that steak and potatoes would not accomplish that. No?
Right, but what does a typical workout for you look like? Also wouldn't you rather eat food than drink Gatorade? Also Gatorade is usually sucrose, but doesn't need to be avoided, but we want glucose based carbs.
“Doesn't Kiefer say to spike your insulin shortly after the workout?”Whey also spikes insulin. Anyone know what's in Kiefer's CarbShock he mentioned in one of his recent podcasts?
Blaxmas. Maybe you werent training or eating properly to support muscular growth or maybe you truly are a hardgainer/non-responder. You might need to go all out to get some muscle on you. I dont know what iBob would recommend but Id suggest you try and attack it from all angles. Things that have helped me to put on some muscle in spurts over the years might work well combined as a quick "blitzkrieg" for muscle growth. Baring in mind that this is for muscle at all costs, not a fatloss approach.Short, frequent, intense training sessions. HIT or some derivative. Full body or upper/lower split depending on strength levels. HIT works particularly well after having done a lot of volume recently. 3-4 times a week. Every other day would be good if you can fit it in your routine.Leucine (or BCAA) between meals (about 5g worth of leucine 3-4 times a day or so)Betaine HCL with all heavy meals to help with protein digestion and utilisationCarbs with every mealA Protein and Carb drink during workouts. Something like whey hydrolysate and dextrose/sugars. 30-40g protein, 40+g sugars.Midnight feedings. In otherwords if you normally get up at any point during the night get a small shake (minimum amount of water, 20g or so protein)Pre-bed Casein. 40g protein from casein. Dont fear the carbs! Get some ice cream in you!No water. All drinks must have calories. Milk, juice, coffee with milk and sugar etc. Some of these (like the Leucine and Betaine HCL) have been responsible for quick 2-4lb jumps in muscle growth for me. I think if you combined them all (provided you ate enough carbs and fats, other real proteins on top of this) you could definitely put some good muscle on.
You must be logged in to reply to this topic.