Please help me clear my confusionů
Ok after reading http://www.abcbodybuilding.com/prote..._frequency.pdf I realized that 162 pound(lbm) person would need either 27g of protein from whey or 43g of protein from chicken to obtain maximal protein synthesis .
Whey 27 x 4 shakes= 108
43g x 4 meals a day= 172
based or 4 meals/shakes would 108g from whey be as effective as 172g from chicken? For a 163 pound person?
Also on Intermediate fasting diet are muscle build during the fested period or only during fed period?
To make Intermittent fasting more effective, spike protein synthesis with whey or BCAA or Leucine as discussed in the article you read.
Wake up - spike protein synthesis (but otherwise consume no food to maintain the fast)
4-5 hours later - spike again
4-5 hours later - Train and consume peri-workout nutrition
Spend the evening feasting
Really hard to say when growth is occuring. I believe both protein synthesis and protein degradation are both constantly going. However, you can tilt the scales in your favor with good choices regarding: diet, training and recovery.
Thank You Commander!
No problem Yeti!
I have personally using IF and pulsing (spiking), so I am familiar with it and it has worked great.
I really need help here as I have read so much info I dunno what to think
Right ok I wanna start taking creatine and whey protein but I have no clue on when to take it example---> do I take creatine 4 times a day and whey 4 times a day and can I take both
Say at 09:00 AM then 1:00pm then 5:00pm then 9:00pm or do I take them before and after a workout and how much calories should I be consuming a day I have heard of things such as consum any where from 3000-6000 calories a day and I am real confused
Is your diet in order?
Is your training in order?
Thanks for the quick reply
Erm as far as my diet goes I have food like spinach rice pasta chicken nuts natural yoghurt cottage cheese peppers etc so my diet is ok there
My training not so much I'm doing 2 days workout 2 days rest so far I have worked on my abs obliques traps Pecs deltoids and biceps a few exercises I do is
Dumbbell row barbell row standard press up elevated press up dumbbell pec fly Yates bent row French press plank side plank seated crunch bicycle crunch but That's it really so I dunno about whey or creatine and could I get help on breakfast and possibly a workout estimate eg how long to exercise for and how long to rest thanks
Any red meat in your diet? How about fish?
Other food choices look pretty good. But your training is another story.
Don't worry about whey or creatine yet. First, learn how to properly do the big lifts.
Here are some websites to help with that:
Base your routine around these lifts. Don't worry too much about abs and arms at this point.
You can add some rows and/or chinups/pullups to the above mentioned exercise.
Here is a way to structure the above exercises:
Thanks for this it's a big help nice big lifts I gave them a go and by god it's a killer I can feel the aching in my muscles starting to kick in Including the fact I have already ripped my abs biceps arms and shoulders I am gunna start my workout from tomorrow with what you have given me and will stick with it any info on what weight I should start on roughly and I do have red meat in my diet also thanks again
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