Eat your biggest meals at breakfast and after workouts. High carb.
Your pre-post workout meals should have high protein and high carbs, but minimal fats because the fats bind to protein and slow down protein absorption.
1g protein per lb of lean body mass, at least.
How are BCAA supplements different from the BCAAs found in food and in Optimum Nutrition's 100% Whey supplement? What's the low down on insulin spikes? I've heard they're good, I've also heard they're bad.
I would post something, but I would only disrupt the stream of knowledge that BBB is spewing forth. Oh shit I am typing this so I must be getting ready to hit submit and post........
Ok here is my .02 You need to run a calorie surplus to add bodymass, and a calorie defecit to lose bodymass, so thats step 1, if your goal is getting bigger you can do all the nutrient timing you want, if your calories aren't above maintenance, you ain't gaining jack shit for muscle. Once you pick a nutrient timing plan stay on it. If you aren't gaining at a rate you want, add calories, don't go trying different approaches.
The only way I would deviate from your nutrient timing plan is if you are gaining but it's too much fat and not enough muscle.
Exactly how I feel to a t. I tried to make this argument in a recent thread, but you seem to word things much better than I. You're one of posters that I tend to agree with and I think you're one of the more knowledgeable guys around here. There's just one thing missing...hmmm oh yea your ego.
I wouldn't sweat the fat content of a post workout meal too hard. I read a study somewhere that indicated that it didn't really slow down absorption. Fat isn't necessary pre/post workout (as it is not carbs or protein), but it won't really hurt you either (unless you just end up eating too many calories that day for your goal)