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Old 11-12-2011, 06:26 PM
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NJI NJI is offline
NJI is gaining weight!!
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Join Date: Jan 2002
Location: Colorado, USA
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oatmeal mixed with protein and a hand full of blue berries.
How much protein, what kind of protein?
3 hrs later protein.
3 hrs later some raw almonds or Atkins bar
3 hrs later decent sized chef or grilled chicken salad ( easy on dressing)
3 hrs later protein and an apple before hitting gym
How much protein is in each of these meals. If it is whey protein you will need 1.5-2 scoops in order to put your body in to protein synthesis. If it is a food protein source( eg. chicken, beef, etc ) you will need roughly 40 grams. This is about a medium sized chicken breast.

Every time you have a meal the goal is to put your body back in to MPS( muscular protein synthesis ). If the meal does not contain a certain amount of protein this will NOT occur. To be more specific it is the amount of leucine in the protein source that triggers MPS. Roughly 2.5-3.0 grams of leucine will support MPS. This is why I recommend 1.5-2 scoops of whey, or 40+ grams of whole food protein. Have you read the lecuine articles?
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Restoration shake post work out
What is in this? Specifically..
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Sometimes protein shake before bed, sometimes lean meat and green produce
Why not make it every day?
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And one time a week I carb it up with a semi cheat day. Rice and meat, and once in the past 5 weeks I had 3 slices of pizza.
Carbing up( a refeed ) can be very beneficial on a cut keep it up. Just be warry of OVER doing it. Mind you you would have to consume an adversely large number of carbohydrates to do so.
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I am also taking omega 3,6,9 three times a day.
Besides the raw almonds do you have any more fat sources?
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At the end of September when I started training I was at 223. I dropped down to 215, but have gained back to 218 while losing 3 inches of gut.
I am not so concerned about weight as I am burning off fat and adding muscle.
Keep up hard work! You're definitely following a path to success!
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