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#1
08-10-2009, 08:07 PM
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Protein Synthesis Protocol - Strategies
I thought it might be interesting to share our various strategies revolving around Layne Norton's optimum meal size/frequency protocol. That way we could get a clear look at what others are doing and "cross-pollenate" ideas.
 It seems as though, even though the concept is simple: Meal - BCAA - Meal - BCAA ... etc. that there is still room for more strategy. Based on another recent post and some feedback from Venom, here is my current plan ... CUT (non-workout day) M1 (8 am) 50/60/13 M2 (10 am) BCAA + 20g Carb + 2-3g Fat M3 (12 noon) 50/40/13 M4 (2 pm) BCAA + 20g Carb + 2-3g Fat M5 (4 pm) 50/5/13 (veggies for carbs here) M6 (6 pm) BCAA + Low Carb + 10g Fat M7 (8 pm) 50/5/13 M8 (10 pm) BCAA + Low Carb + 10g Fat M9 (3:30 am) 31/9/3 (The idea here is to induce an additional protein synthesis cycle spaced more than 4 hours from the last meal and a bit more than 4 hours from the next meal. Another idea is to spread the calories out more evenly. Yet a third idea is to minimize Cortisol) Total: 280/160/81 (2490 cals) (on average, I calorie cycle by upping/downing the carbs) CUT (workout day) M1 (8 am) 50/60/13 M2 (10 am) BCAA + 20g Carb + 2-3g Fat M3 (12 noon) 50/40/13 M4 (2 pm) BCAA + 20g Carb + 2-3g Fat M5 (4 pm) 50/5/13 (veggies for carbs here) M6 (6 pm) BCAA + 40g Carb + 10g Fat (more carb for the workout) Workout from 6:45 to 7:45 M7 (8 pm) 30/50/0 M8 (10 pm) BCAA + Low Carb + 10g Fat M9 (3:30 am) 31/9/3 (Same idea as above) Total: 260/244/67 (2620 cals) (based on cal cycling this may end up with more or less carbs than indicated) Post your plan. I am in the middle of an extended cut so I haven't yet thought about bulking. It seems like it would just be same but more carbs. Last edited by keeptruckin; 08-10-2009 at 08:13 PM. 
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#2
08-10-2009, 08:09 PM
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My current routine.
4am: whole meal 7: pre-workout eaas 10-11: post workout shake 1: bcaa+oatmeal 4-5: whole meal 7: bcaa 9-10: whole meal
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences B.S. (Hons) & M.S. in Kinesiology, CSCS Vice President, ABCbodybuilding Co-Editor. of JHR Venom@abcbodybuilding.com Bible Studies Click Here to Support the Future of Bodybuilding! Matthew 7:20 And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
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#3
08-10-2009, 08:56 PM
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Quote:
Don't read that as a criticism. I'm just trying to understand. Sometimes there is reasoning/logic that flies right over my head. Actually, if I can convince myself of your plan, it looks great as the eating frequency burden is greatly reduced.
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#4
08-10-2009, 09:14 PM
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180 g protein. I can have less than most because I consume extremely high quality sources like eggs, whey, or eaas. My workout lasts 1-3 hours, so I have the shake right after.
Took a lot of adapting too, and trial and error learning on how to make it work for me. But I am big time digging it.
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences B.S. (Hons) & M.S. in Kinesiology, CSCS Vice President, ABCbodybuilding Co-Editor. of JHR Venom@abcbodybuilding.com Bible Studies Click Here to Support the Future of Bodybuilding! Matthew 7:20 And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
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#5
08-10-2009, 09:21 PM
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Currently cutting:
5:45 am: BCAAs 6:15-7:00am: 10 min High intensity cardio followed by 35 min Low intensity cardio 7:15: Whey + Oats 9:30: BCAAs + 20g carbs 11:30: Chicken + Brown rice 2:30 pm: Whey + Oats 3:30: BCAAs 4-5:30: Weights 5:30: BCAAs + EAAs + 60g dextrose/maltodextrin 6:00: 2 scoops whey 6:30: 2 slices whole wheat bread 8:00: Chicken + Brown rice 10:30: Whey + Dry curds + almond butter + boiled cabbage Just started this routine over 10 days ago. Too early to give any comments, although I am as cut as I have ever been right now.
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#6
08-10-2009, 09:47 PM
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here's my schedule...very practical and i feel very effective
7/8 AM- Meal 1 10 AM- Xtend 12 PM- Meal 2 2 PM- Xtend 4 PM- Meal 3 6 PM- Xtend 8 PM- Meal 4
__________________
TEAM NORTON The"Outwork" mindset changed my entire life, perhaps it can help you as well Muscle Hypertrophy occurs independent of exercise intensity
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#8
08-11-2009, 11:55 AM
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7 AM Breakfast f-12, c-73, p-58
9:30 AM Snack (oats/raisins/lentils) f-2, c-40, p-9 + BCAA 11:30 AM Lunch f-17.5, c-11.5, p-38 2:00 PM Snack (oats/raisins/lentils) f-2, c-40, p-9 +BCAA 5:15 PM Dinner f-37, c-105, p-37.5 7:30 Pm Workout Nutrition 10:00 PM Pre-Bed Shake f-12, c-12.5, p-27 + 1/2 tspn BCAA (to get leucine content up to roughly 3.5g) Whenever I get up to pee: Mid-Sleep Shake f-3.5, c-10, p-24 + 1/2 tspn BCAA (to get leucine content up to roughly 3.5g)
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano Last edited by Commander; 08-11-2009 at 12:00 PM.
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#9
08-11-2009, 01:57 PM
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Quote:
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#10
08-11-2009, 02:07 PM
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Quote:
Protein Eggs, Chicken, Beef (London Broil only), Whey, Milk, Cheese Carbs Oats, Whole Wheat Bread, Milk, English Muffin (in the morning), Dex (pwo), rice, beans, lentils Fat Cheese, EVOO, Flax, Fish Oil, Mayo, Whatever-Naturally-Occurs-In-The-Above Basically, I'll eat any combo to achieve the macros I listed. A typical lunch will be ... Chicken Sandwich 5g Chicken Breast (35/0/3) 1 Slice Jack Cheese (5/0/6) 2 Pieces Whole Wheat Bread (10/42/2) Mustard, Tomato, Onion, Pickle 2 Tbsp Oats (to bring the carbs up) 3/13/1 53/55/12 Actually there is one constraint I impose on all non-BCAA/EAA meals. The Leucine content must get to 3g.
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