AKDonF Member

I would like to hear his thoughts on running a strength program during a cut when your primary goal is hypertrophy. The obvious strategy being to improve stimulus for muscle growth following the cut.

Seconded on the occlusion training and thoughts on its use.

I think we agree on the things that matter. I guess my point in all of this is that there are a lot of people that have seen this study and misuse it to say that there is no benefit to taking a post workout shake. But that is not what they studied and reviewed. The review was whether or not there is an 'anabolic window'…

Here is a direct quote from Brad Schoenfeld in another interview about the Meta-analysis "Now there certainly is nothing wrong with consuming nutrients immediately after training. And the limitations of current research leave open the possibility that there may be a small but significant advantage that could be meaningful…

I agree, but the implication is that it is somewhat unknown with regards to whether or not it may be beneficial. From the final paragraph in the study, "Even more so than with protein, carbohydrate dosage and timing relative to resistance training is a gray area lacking cohesive data to form concrete recommendations."…

Did you also read the interview with Alan Aragon and Brad Schoenfeld? They were asked if their met analysis swayed them to abandoned taking a post workout shake themselves. Alan stated that he would not. Also, there are lots of caveats, one of which is fasted training.

I respect your position and agree that supplement companies are mostly criminal. Likewise, I don't advocate much supplement use and will be the first to say that they are not necessary. Some very few things can provide a tiny edge and as has been said, overall nutrition is THE most important thing. I personally train…

I would never say that dextrose supplementation is the biggest waste of money out there for several reasons. I would also contend with viable science that insulin spiking is also not a waste. First, dextrose is dirt cheap. When bulking, carbohydrates are king. Dextrose it is an inexpensive way to help fulfill carbohydrate…

Yes we did! I will give my take on this as well. Dextrose post workout is definitely not a necessity. However, insulin is the single most anabolic hormone that the body produces. It literally turns the switch "on" for nutrient storage (as opposed to cortisol for breakdown and use). That said, it is debatable (and under…

#4 or #5

That is a tricky question. I believe you should use all sources for feedback, ie, weight, tape measurements, calipers, the mirror, etc. However, the easiest, measurable way to track is using the scale (weight). Weigh yourself at the same time (preferably when you first wake) and log changes. Then just average the weekly…

You need to measure progress. It will take a little time for things to settle into 'normal'. That means you may see a large increase in weight in like a week or two but don't worry, it is largely water weight. If you are relatively new to lifting, a decent goal is to gain about a pound a week if you have a good weight…

Macros should be approximately 1g of protein per pound of bodyweight, at least 20% of total calories should be fats, and fill the rest in with Carbohydrates. Total calories should be maintenance (TDEE) plus at least 10%. 3000 calories is probably about right for you.

Yes

This tread is bound to make me hungry.

#4

Possibly

I would

Certainly

I agree wholeheartedly and I enjoy the debate too. I hope it highlights that there is no one size fits all and although the research does not prove the topic conclusively one way or another, at least those who have posted have their head in the game and are using research to attempt to optimize training given best…

This study show otherwise... Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. @ http://www.ncbi.nlm.nih.gov/pubmed/17095924

“Your muscle glycogen isn't fully depleted in a training session”??? From the review paper Nutrient timing revisited: is there a post-exercise anabolic window? sited above, “Similarly, Robergs et al. [8] reported that 3 sets of 12 RM performed to muscular failure resulted in a 26.1% reduction of glycogen stores in the…

Exactly. Muscle glycogen must be replenished and you must be in an energy surplus in order to build muscle. It makes sense to get these things accomplished as quickly as possible. Will it make a difference in a study that last maybe 6 months? Probably not because of statistical significance. Many studies cited used a 12…

Yeah, but the authors were also asked, (specifically Alan Aragon) if that means that he will abandon the post workout shake as soon as practical after training and his response was that he would not.

Sure

Yes

I recommend getting an Accu measure caliper and check the suprailliac. I think they are accurate, but even if not as long as you measure the site the same you can gage progress which is really what matters on both a bulk and a cut.

Yes

Yes

I think you may be overtrained. Might want to consider a deload week.