[quote]DoubleDuce wrote:
[quote]StormTheBeach wrote:
[quote]yolo84 wrote:
Please can you list an example of a typical training day’s diet.
Also, what food/supplements do you take around training (peri nutrition)?
What have you found the most beneficial to increasing your DL (assistance exercises/programs/frequency, etc)?
This is an excellent log, thanks for all your help.[/quote]
Sure.
Wake-up: Coffee, 15g whey, mct oil, heavy cream, 200-500mg of caffiene (depending on if I am training or not that morning), 5g creatine. As soon as I get up I take about 5g of fish oil and 5,000 I.U. of vitamin D. I usually have early morning clients so I will down 3-4 of those concoctions and then usually train around 10am.
I don’t eat breakfast. I usually don’t eat anything until post workout or after 2pm.
Intra-workout- 1 scoop musclepharm assault or Surge Workout Fuel mixed with 20g of hydro whey. Start drinking during my warm-up and sip the whole time.
Post workout- recently, since I am trying to look like a human shaped gorilla, my post workout is usually a scoop of Recon, 100g protein, 150g maltodextrin.
I try to get the majority of my calories in the evening/at night. I only eat maybe 2 more times after my post workout but I still get in about 350g protein a day and am shooting for at minimum 500g carbs. Nothing really mor complicated than that. Kind of a hodgepodge of a bunch of different diets (the parts of them that work anyway).
For DL: Pull every week. The only way you can do this is with speed work. That, and getting my technique (mostly the set-up and start) better has made the biggest difference. Also, make your hamstring really really really really strong.
Hope this helped.[/quote]
Creatine in the morning with nothing to spike insulin? why there and not with one of the carb heavy meals or something?[/quote]
I take it then too. I take 15-20g/day. Left that part out. Plus, leucine along with GLUT4 contraction dependant signalling both have an insulin like reponse without a rise in blood sugar. It’s like eating carbs without eating any carbs.