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Just wanted to say thanks again for the thorough response. I had 1.5 scoops of isolate pre-bed last night along with 1.5g fish oil and 1tbsp coconut oil and this morning I looked leaner and harder than I had the previous 3 days and the scale read 194lbs, 10.4% BF. Seemed to work like a charm. Thanks again gremlin
Sorry for the highjack, but what's the reasoning behind the coconut oil / fish oil with the pre bed isolate shot?I've been doing something similar, but with 5g of leucine and 30g of isolate (no oils), trying to create a short sharp insulin spike before bed and providing a few amino's to boot. That would work too, but the MCT oil will get into your system faster and start increasing thermogenesis, just a theory really, but I'm basing it off some research on the intake of MCT vs LCFA, whereas the FFA release from MCT oil was about 28% higher than LCFA. Plus, it fits...short insulin spike with whey isolate, then a bit of MCT to help increase FFA release...errr...it's more ketone release but you get the idea. I think Leucine and isolate would cause a similar effect. But I want to try and drop into ketosis as quickly as possible. I could be way far off on this, but I feel like it's working.I've got no problems adding in a bit of oil if it's going to help 🙂
Thanks for the info - I'll switch over t0 10/15g of MCT oil for a week and see how we go.CheersMacca
Ummmm, not 10g of MCT oil, just a 1T of MCT or coconut oil. I'm using a 10-20g scoop of whey isolate + 1T MCT oil.
1tbsp of MCT/CO oil is 13-14g.So 10g is slightly low, but just barely.
What he said - A tablespoon of coconut oil is around 15g.10/15g of pure MCT oil is right around the same amount
1tbsp of MCT/CO oil is 13-14g.So 10g is slightly low, but just barely.
What he said - A tablespoon of coconut oil is around 15g.10/15g of pure MCT oil is right around the same amount
Ahhh, apparently I've never weighed my coconut oil. LOL.
Have you read Keifer's recent article on DH? He suggests for max fat loss that eating clean, high GI carbs (rice potatoes etc) soon after your workout and saving the dirty carbs (ice cream, pizza doughnuts etc) for later in the backload is now preferred. To quote the article"If the goal is absolute maximum fat loss, the back loads should be staged with the least amount of fat in the earlier meals and should be “fat back-loaded” during the refeed. Another way of saying this is that the lower-fat your meals are in the first part of the evening, the junkier they can be in the two hours before bed. Theoretically, it shouldn’t make a difference if your last meal of a carb refeed is zero fat or full of fat (Fruity Pebbles with skim milk vs. a whole pizza, respectively), you should wake up leaner and tighter than before."Have you considered this?
Have you read Keifer's recent article on DH? He suggests for max fat loss that eating clean, high GI carbs (rice potatoes etc) soon after your workout and saving the dirty carbs (ice cream, pizza doughnuts etc) for later in the backload is now preferred. To quote the article"If the goal is absolute maximum fat loss, the back loads should be staged with the least amount of fat in the earlier meals and should be “fat back-loaded” during the refeed. Another way of saying this is that the lower-fat your meals are in the first part of the evening, the junkier they can be in the two hours before bed. Theoretically, it shouldn’t make a difference if your last meal of a carb refeed is zero fat or full of fat (Fruity Pebbles with skim milk vs. a whole pizza, respectively), you should wake up leaner and tighter than before."Have you considered this?
That's already in consideration. This is immediately prior to bed once you've already had your backload or for ULC days. Primarily for ULC days, since you're probably already headed towards the bed frame when you've got a bunch of high glycemic carbohydrates in you.
That's already in consideration. This is immediately prior to bed once you've already had your backload or for ULC days. Primarily for ULC days, since you're probably already headed towards the bed frame when you've got a bunch of high glycemic carbohydrates in you.
You've lost me Gremlin? Im talking about the OP's schedule and its clean carbs the whole backload
That's already in consideration. This is immediately prior to bed once you've already had your backload or for ULC days. Primarily for ULC days, since you're probably already headed towards the bed frame when you've got a bunch of high glycemic carbohydrates in you.
You've lost me Gremlin? Im talking about the OP's schedule and its clean carbs the whole backload
If you read the whole post the OP (BB) says that he's having no dairy, however, he states he has cottage cheese before bed. The suggestion to have whey isolate and coconut oil instead to increase the ability to spike insulin levels post bed, rather than have a slow digesting protein source prior to bed IOT increase the release of hGH.
Have you read Keifer's recent article on DH? He suggests for max fat loss that eating clean, high GI carbs (rice potatoes etc) soon after your workout and saving the dirty carbs (ice cream, pizza doughnuts etc) for later in the backload is now preferred. To quote the article"If the goal is absolute maximum fat loss, the back loads should be staged with the least amount of fat in the earlier meals and should be “fat back-loaded” during the refeed. Another way of saying this is that the lower-fat your meals are in the first part of the evening, the junkier they can be in the two hours before bed. Theoretically, it shouldn’t make a difference if your last meal of a carb refeed is zero fat or full of fat (Fruity Pebbles with skim milk vs. a whole pizza, respectively), you should wake up leaner and tighter than before."Have you considered this?
If you honestly think about it and go back to the book, that's one of the reasons why Kiefer suggested to have a PWO Shake with a good amount of Dextrose in it and wait about an hour or less to have a carb-related meal. Pretty much 0g of Fat, a good 30-50g worth of protein and 40-60g worth of Dextrose. Even 1-2 Brown Molted Bananas. Then enjoy yourself for that time frame 2+ hours before bed.
If you honestly think about it and go back to the book, that's one of the reasons why Kiefer suggested to have a PWO Shake with a good amount of Dextrose in it and wait about an hour or less to have a carb-related meal. Pretty much 0g of Fat, a good 30-50g worth of protein and 40-60g worth of Dextrose. Even 1-2 Brown Molted Bananas. Then enjoy yourself for that time frame 2+ hours before bed.
That was my point, the OP's schedule was void of dirty carbs at the end of the backload. Which is contrary to what Keifer suggests in that article.I dont know how important this is as im still figuring it all out myself.
If you honestly think about it and go back to the book, that's one of the reasons why Kiefer suggested to have a PWO Shake with a good amount of Dextrose in it and wait about an hour or less to have a carb-related meal. Pretty much 0g of Fat, a good 30-50g worth of protein and 40-60g worth of Dextrose. Even 1-2 Brown Molted Bananas. Then enjoy yourself for that time frame 2+ hours before bed.
That was my point, the OP's schedule was void of dirty carbs at the end of the backload. Which is contrary to what Keifer suggests in that article.I dont know how important this is as im still figuring it all out myself.
If the OP is trying to control fat gain, he may have better results keeping his back loads to 2-4 hours, rather than trying to push that window further. By having the whey isolate and coconut oil before bed he gets a small insulin spike to help get to bed, rather than a large one that may store extra fat. It is individual, but if fat gain is a problem, the closer you are to your anabolic window of recovery, the better. IMO.
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