|
The Science:
Study performed by Taylor and colleagues.
Following ingestion of a test meal consisting of cereal, skim milk, scrambled eggs, French toast,
apple juice, and a milk shake [200 g (60% or 800 calories) carbohydrate, 45 g (21% fat or 405
calories), 80 g (19% or 320 calories) protein; 1,914 kcall] [The total calories and the breakdown of
the intake is wrong because my scanner screwed it up and I don't have the original] by healthy
subjects, muscle glycogen concentration did not start to rise until 1-2 hours after eating, and the
increase was not statistically significant until 3 hours after eating. Seven hours following the
meal, plasma insulin levels were still elevated threefold. Four hours following the meal, muscle
glycogen began to fall, suggesting a flux of excess carbon out of the muscle and into storage as
triglycerides (fat).
Another argument for Animalobolics! I had been looking for this entry into my comp for 2 years and
though I don't have the entire study, that last line is significant. This was a mixed meal
containing fat. This is not what you want to do after a workout. Look how long it took glycogen
levels in the muscle to rise. 1-2 hours and it wasn't important until 3 hours. You need no fat and
simple carbs with protein after a workout. Seven hours following the meal, plasma insulin levels
were still elevated threefold. Let's see, you want to eat small meals all day, still? The point is
that eating mixed meals gets your insulin up and keeps it up for a long time. Hell, by 7 hours many
would have eaten 2 more times and that would push your insulin up even higher and longer. Remember,
if insulin is present, fat burning is negative! The magical last line!!! Four hours following the
meal, muscle glycogen began to fall, suggesting a flux of excess carbon out of the muscle and into
storage as triglycerides (fat).
This is a main point of Animalobolics and why you only have carbs after your workout. Why? Because
you carbed up AFTER the workout when it is most important and any further influx of carbs is going
to leak out of a fully carbed up muscle and go to fat.
Again, I will give you the basics and most of you can figure out the rest. Base calorie should be
figured out at 10-12 x your wt in lbs. All caloric intake is worked out by going backwards from your
post workout meal. For that meal you take in 1g carbs for every 1k bodyweight. Now, you also take 1g
whey or soy protein for every 2.5g of carbs that you just figured out. Do this immediately and 1-2
hours later. Subtract those numbers from your total caloric intake to see how much else you can eat
for your other meals.
200lb man x 12 = 2400 calories. 200/2.2 = 90KG.
90KG = 90g carbs after workout.
90/2.5 = 36g protein.
90g carbohydrates = 360 cal.
36g protein = 145 cal protein.
Total immediate intake is 505 calories.
If you do that regimen 1-2 hours later you will then have 1010calories.
2400 base - workout meals = 1390 calories left to eat for the next 24 hours. (Almost 3 Big Macs) and
if you can't make it through the day on those calories I don't know what to tell you) I'll tell you
that with all that protein it is hard to eat after those 2 postworkout meals.
ALL YOUR SUBSEQUENT MEALS ARE GOING TO BE NO GLYCEMIC MEALS! Except for 2-3 doses of 200calories
worth of fruit for a total of 400-500calories in carbs to keep your liver converting T4-T3. 200 in
the morning 100cal or so at lunch and 100-200 at 2hrs before your next workout. 1390 - 500 calories
leaves you with 890. If you are taking 1g protein per lb which I find very hard to do, that is 200g
protein and 800 calories. You already have taken in 72g protein for 288 calories. From morning until
your next workout you then need to get 128 g protein or 512 more calories in protein. That leaves
you with only 378 calories in fat which is 42g. Just make sure you eat whey protein and eggs in the
morning, then you can eat chicken or tuna salad for lunch.
Animalbolics FAQ:
Q: How do you keep from loosing muscle mass while on this diet? And do you stay on it until you are
happy with BF% or do you come of for one or two days a week or what? Is this a good diet to run with
a cutting cycle.
A: How do you keep from loosing muscle mass while on this diet? I'll let you answer this for
yourself. All protein requirements are met as are carb requirements during the postworkout meals. As
long as those are met, how are you going to lose muscle? (you can't and constant supply of insulin
has NOTHING to do with maintaining muscle as AA's have their own transport system which ARE NOT
affected by insulin. And do you stay on it until you are happy with BF% or do you come of for one or
two days a week or what? Most people break diets on weekends, anyhow. Watch the alcohol as that
seems to screw it up the most.
Q: Was wondering how you might modify this diet for a lunch time workout. I'm half a block from my
gym and can take a 90 min lunch break. This is very convenient and lets me have my nights free.
Also, the weight room is always damn near empty at lunch, which lets me super-set and crank up my
workout tempo. Mean while, the evening crowds are sooo bad I'd be lucky to even find a weight let a
lone lift it...
I'm not trying to compete or anything, but my BF as been a big concern over the last - (YES) - 4 to
5 years.
A: Here's my sense of how to do it. Just eat the protein/glucose drinks right after and 2hrs after
your workout. The rest of your meals, make them low/no glycemic. There's nothing magical about
working out at night. In animal's example using a PM workout, the person spends most of the day
burning bodyfat before the workout. You spend less time in that EC + PPA + yohimbine fat burning at
rest state during the day, but you have more hours later in the day where you reenter that state.
Like, you go back to the low insulin meals later in the day, whereas the evening workout person,
doesn't hit that point of low insulin fat burning till some hrs after his last shake. And he may not
even eat again till the next day, the shakes being his last food. If you work out midday you will
eat probably 1-2 more times. Look at the overall concept.....low/no insulin meals, then hi glycemic
+ protein right after and 2hrs after workout. It doesn't really matter when this happens as long as
you keep the carbs to post workout. It may be a little better to have a workout later in the day, to
have more hours during the day on thermogenic supplements, since if you do a midday workout, you
might not be ready to take more ephedrine and caffeine later in the day. That's the only downside I
can see.
|