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Kiefer suggests to have high insulinic foods before bed on CBL nights but what are we supposed to do on ULC days? Cottage cheese is a slow absorbing food so it is going to block the release of HGH during the night.Is Whey isolate ok? I search a lot on Internet but I haven't found a lot except this:https://www.facebook.com/DangerouslyHardcore/posts/447710711943918
I wouldn't worry too much about having anything on ULC days. For me I just eat something about an hour or two before bed.
I have a shake of whey with coconut cream to have the right amount of protein and fat daily but I don't really know if tit's optimal.
I have a shake of whey with coconut cream to have the right amount of protein and fat daily but I don't really know if tit's optimal.
I personally avoid shakes other than post workout due to insulin responses. If fat loss is your main goal I would shoot for some type of whole food instead.
in this thread : http://athlete.io/forum/index.php?topic=3411.60 page5CptSmash says :"bbuchan,Sounds like a conudrum, but here's what I would try...1. Get rid of the cottage cheese before bed. You want a fast spike and fast decline in insulin levels. Sleep okay?2. You need more kcals...I think you've sliced your overall kcals too low and your body just doesn't have enough extra to burn. I eat more than you do at my mid-day meal. You've got to give your body something to burn. I was stalling out before b/c I wasn't sure on how much pro:fats to be consuming before, now I'm consistently getting a drop with calipers.3. Have coffee earlier in the morning. I'm having mine right as I wake up. Then have some more with some coconut oil about 8:30-9:30 so you help release more ketone production. I was skeptic of this at first, but it works.4. Pre-Bed = 1-2 scoops whey isolate + 1T coconut oil (spikes insulin and stores--I don't have research to back this up, but it seems to knock me right out and my sleep is superb) combine with 3mg of melatonin to really sleep solidly.5. HIIT--> Just because Keifer doesn't want you doing long distance cardio, you should still be incorporating some sprinting 1-3days/week. HIIT it hard! Fasted...exercise is still the stimulus that makes this work.6. Give it two weeks with the improvements before switching anything around again. Unless you're getting show ready, then we've got problems. General advice 5-14 days for changes at times. Sometimes you just fluctuate for a while before coming back down. Your body is pretty smart...you've gotta be smarter.7. Before you implement all these take a day off and eat ad libitum if you can. All day, just eat whatever you want, but keep it fairly clean, not too much junk...then ULC for 2-3 days. I'm just looking for a response out of your body. (Sometimes you just need a break)."
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