All right, it’s Saturday and I have a few minutes to spare. Let’s wade through some questions again. You ask the questions and I provide pretty much whatever I feel like. Here we go!
Doesn’t 25g of BCAA/EAA break the fast?
It probably might, for a very short period of time. But that’s not of any importance – since a strict fast is not our goal. What we’re trying to do is to maximize the body’s anabolic response. This will stimulate the metabolic rate and prevent catabolism. Since it is only amino acids and a minute amount of slow acting and osmotic carbs, the impact on blood sugar and “the fasting state” will be minimal. For body comp, I believe that this strategy is far superior to a regular fast. I’ve used it very successfully with clients since 2008.
Any reason you are taking magnesium and zinc separately instead of ZMA? Because of a bad ratio between the ingredients in ZMA, or maybe some unnecessary ingredient in ZMA that is not needed?
I’ve always done it this way. The logic is simple. Your testosterone production peaks in the early morning, so adding zinc at this time – which is a natural anti-aromatase, simply makes sense.
Magnesium on the other hand, is needed for the production of testosterone. Magnesium is also a very potent muscle relaxant. So taking magnesium before bed also make sense. And being able to manipulate the dosage of each is also very important. I want about 50 mg of zinc in the morning and at least 1000 mg of magnesium before bed.
For how long do you stick with the same training block? Is it like 3-5 weeks or more like 6-9 weeks! Good luck and Keep up the good work!
– Alexander Svahn
I usually work with training blocks of 4 to 6 weeks. The first micro cycle (first week) is an introduction where I find my work poundage while the training volume is somewhat reduced. This first week also serves as kind of a “de-load” from the previous training block. The second micro cycle is a kind of intensification week with increased volume. Sometimes I go down in reps when I add sets, i.e. 7×3 becomes 5×4. The third micro cycle is the overload week. Here I always add another set or two (on the intensification techniques) and I reduce the reps. And the fourth micro cycle is a kind of max out or peak week. The volume (sets) are reduced and you try to hit new records in the main lifts. This is my basic programming. With training blocks running six weeks, the second micro cycle runs for two weeks and the third are divided over two weeks. As a note, blocks of six weeks are usually only used with beginners – as they don’t adapt as quickly as more advanced athletes.
Now, with that said. The training programs are only a guideline. A kind of template. How I feel and perform in the gym is what dictates how the work out unfolds. The program is the plan of attack, but if needed I tweak it during the session.
It’s all about stimulation, adaptation and recovery. Never do more than needed and never waste energy on unnecessary stuff. Everything has to have a purpose and you should be able to explain the rationale behind everything you do. Always leave the gym feeling energized!
If I have access to Rapid Hydro Blend and Body Science EAA Recovery, EAA-XXx and 3-PH-CM, how would you put up my peri-workout nutrition around my training? I weigh about 100 kg. Glyco Restrain it is slightly reminiscent of Indigo from BioTest?
– Viken Målaren
I would probably start with something like this:
45 min prior: Rice Cakes or fruit
30 min prior: 30-50 g EAA Recovery, 10-15 g EAA-XX and 3-5 g 3-PH-CM.
15 min prior: 10-15 g EAA-XX
During training: 30-40 g Rapid Hydro Blend
15 min after: 10-15 g EAA-XX or 20 g Rapid Hydro Blend
1 hour after: a well composed meal with focus on carbohydrates and protein.
In the regard that Glyco Restrain helps your body to better tolerate and utilize carbohydrates, then yes, they are a bit similar. However, Indigo-3G is supposed to “fix” you fat cells and making your muscle cells even more sensitive to nutrients – giving you a powerful nutrient repartitioning ability. Still waiting for some quality research on that claim, thought.
With that said, both are quality products and I will probably take Indigo for a test drive in the near future.
How do you feel about dairy?
I like raw milk and cream. The commercial pasteurized crap is poison. Stupid keyboard warriors may scream all they want and ignore the fact that they’ve been lied to. You know, when you love something you will ALWAYS try to refute any argument opposing the object of your love. It’s the same with useless isolation exercises and with steady state cardio (most useless waste of time within the known universe).
I’ve worked closely with athletes for more than twenty years and 80 % of them perform better without pasteurized products. This is also true for grains. Wheat, barley and rye (gluten/gliadin) is bad news. Same for avenin in oats. Most people will get at stress response from it. If you like oats/oatmeal, limit it to two or three times a week at most.
I’ve had a lot of clients that were unable to really lean out until they dropped all diary and/or grains.
And almond milk is a really good substitute for raw milk if you can’t get it. And yes, stay away from soy milk – or any kind of soy for that matter! It’s worse than kryptonite.