Casein at Night, Morning Fasted Cardio

[ahos32]

[quote]Chris Colucci wrote:

[quote]ahos32 wrote:
I’m currently at 206lbs, 5’9" at around 20% BF (probably a gross estimation of BF). Once I make some money I’ll get my BF checked by a BodPod.[/quote]
Knowing your “exact” bodyfat percentage is really unnecessary. Tracking progress via performance in the gym, measurements, photos, and how clothes are fitting give much more practical and realistic input.

I’m currently eating around 225gP/50gC/100gF. All the carbs are PWO. I “cheat” once a week. I’ve actually gained 2 pounds from last week, but lost an inch around the waist.

If you’re seeing the results you’re after, stick with what you’re doing.

But as food for thought (har-dee-har-har), if you think you reach a plateau or if progress slows down, you might want to consider bumping carbs up a bit and dropping protein a bit to compensate/keep total calories about the same:

One Hundred Gram Carb Cure

The slightly higher carbs will allow more intense workouts, which will be even more productive in the big picture.

I’m currently training using my own variation (even though you shouldn’t) of 5/3/1 combined with “cardio/grip” training days (battling ropes, farmer’s walks, grenade ball curls, and sprints).

Cool. 5/3/1 and consistent cardio/conditioning is a solid plan.

It just so happen to occurr to me today that casein is a slow digesting protein which takes about 6-7 hours to completely digest and absorb. That’s why I asked if during that time period, would casein spike insulin levels throughout the night.

Yep, casein digests slowly enough that it’s not a big deal. And even if it didn’t, fasted cardio is still an effective technique.[/quote]

Yep, I’ve read that article and had that in my arsenal once I hit a plateau. I think I should really start a log. I appreciate your help Mr. Colucci, thanks.