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-   -   Please help me clear my confusionů (http://www.abcbodybuilding.com/forums/showthread.php?t=95474)

YetiUSA 07-15-2012 03:30 AM

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?

Commander 07-16-2012 11:55 AM

Quote:

Originally Posted by YetiUSA (Post 924160)
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?

Yes, the 108g from whey should be as effective as the 172 grams of chicken.

To make Intermittent fasting more effective, spike protein synthesis with whey or BCAA or Leucine as discussed in the article you read.

Example:
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.

YetiUSA 07-19-2012 02:48 AM

Thank You Commander!

Commander 07-19-2012 11:56 AM

No problem Yeti!

I have personally using IF and pulsing (spiking), so I am familiar with it and it has worked great.

Athledan87 07-23-2012 03:42 PM

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

Commander 07-23-2012 04:07 PM

Quote:

Originally Posted by Athledan87 (Post 924279)
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

Slow down, before worrying about supplements, two questions to ask:
Is your diet in order?
Is your training in order?

Athledan87 07-23-2012 04:50 PM

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

Commander 07-23-2012 07:29 PM

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:
Squat:
http://www.t-nation.com/free_online_...r_a_sexy_squat
http://stronglifts.com/how-to-squat-...mmon-problems/

Deadlift
http://www.t-nation.com/free_online_...e_it_look_easy
http://www.t-nation.com/free_online_...eadlift_part_i
http://www.t-nation.com/free_online_...adlift_part_ii
http://stronglifts.com/how-to-deadli...per-technique/
http://www.t-nation.com/free_online_...lift_diagnosis
http://robertsontrainingsystems.com/blog/deadlift/

Bench Press
http://stronglifts.com/how-to-bench-...lder-injuries/
http://www.t-nation.com/free_online_...nch_press_cure
http://robertsontrainingsystems.com/blog/bench-press/

Overhead Press:
http://www.t-nation.com/free_online_...military_press

Power Clean:
http://www.t-nation.com/free_online_...he_power_clean

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:
http://forum.bodybuilding.com/showth...=998224&page=1

Athledan87 07-24-2012 03:04 PM

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

Commander 07-24-2012 04:11 PM

Quote:

Originally Posted by Athledan87 (Post 924300)
Thanks for this it's a big help nice big lifts I gave them a go and by god it's a killer

If you focus 80% of your time and energy on getting stronger at the Squat, Bench, Deadlift and Overhead press, you will be VERY happy with your results.

Good luck.


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