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ChallengeGoGoGas    pirate
30/12/2011 at 23:23
RR post workout is really all I use it for but if your a bodybuilding nut they take on a variety of ratios according to the "anabolic window" i.e pre post and during but the real window is post and therefore is the most important when trying to build muscle

Ideally you should be shooting for a shake within 20 mins max of finishing a workout and then eating a whole food meal an hour after that (I never can manage it, but that's the theory!)

Here's the anabolic window macros if you're interested

Pre workoutĀ - slow carb - oats...
56 carb (slow) 28 protein = 336 kcal

Post - sugar based - maltodextrin (sp?) honey, blackstrap molasses, natural syrups
85 carbs (fast) 43 protein = 512 kcal

I'd probably go Myofusion banana perfection + honey for post workout and maybe a real banana as well for the added potassium

31/12/2011 at 14:32
gastank wrote (see)
RR post workout is really all I use it for but if your a bodybuilding nut they take on a variety of ratios according to the "anabolic window" i.e pre post and during but the real window is post and therefore is the most important when trying to build muscle Ideally you should be shooting for a shake within 20 mins max of finishing a workout and then eating a whole food meal an hour after that (I never can manage it, but that's the theory!) Here's the anabolic window macros if you're interested Pre workout - slow carb - oats... 56 carb (slow) 28 protein = 336 kcal Post - sugar based - maltodextrin (sp?) honey, blackstrap molasses, natural syrups 85 carbs (fast) 43 protein = 512 kcal I'd probably go Myofusion banana perfection + honey for post workout and maybe a real banana as well for the added potassium
I reckon I'll give Myofusion a go - it's got good reviews as well.   Thanks for telling me about it.

Edit:  We've definitely got a spambot here.

Edited: 31/12/2011 at 14:59
31/12/2011 at 20:49
That's good - play.com do Myofusion for £20.99 - and there won't be any annoying ID problems because play.com know me.   No banana flavour, which is a bit of a pain, so I reckon I might give Vanilla a shot.   How many scoops do you use for each serving?
02/01/2012 at 19:04

I was wondering - if I go for a run before my TT workout, do I still need to stretch in preparation for the TT session?  If not, I can save a bit of time.

Myofusion ordered - chocolate, as they had no 2lb banana.  Should be here within the week.   Just had a session in which I upped the ante on several exercises - nice post workout soreness now.   We are nuts, aren't we?

Edited: 02/01/2012 at 19:05
04/01/2012 at 14:27

-Gastank - is Myofusion supposed to come with a scoop?  I received my Milk Chocolate 2lb today, but there's no scoop.

Edit:  My bad - there is a scoop, it's just buried within the powder - I read that on another forum.

OK, just had my first glass.  Nice!  It's like a creamy chocolate milkshake.   Now as long as it doesn't make me throw up, we're good to go.

Edited: 04/01/2012 at 17:05
ChallengeGoGoGas    pirate
04/01/2012 at 22:20
Good stuff RR - I do reckon their flavours are the best!!! Enjoy mate! Personally I would TT first then run, but either way is good and I reckon you should be ok to miss the stretching. Alternative is do one warm up set, I.e lighter "weight" before main sets

Festive - Edinburgh as well, cool! There are three of us on our normal "home" thread doing Edinburgh - have you done your training plan yet? I need to set mine out this weekend!!!!
12/01/2012 at 01:11

I've changed my abs routine to:

20 x Advanced Crunch (crunches with resistance)

60 x Decline Crunch

20x Reverse Crunch 

I'm assuming this is having the desired effect because my abs are afire after that lot!!

13/03/2012 at 16:14
I was wondering - if you have two scoops of Myofusion, is it best to have them both in one go straight after the workout, or one after workout and one before bed, or for breakfast?
14/03/2012 at 18:05

I've also been doing some reading and something that's cropped up quite a lot is if you want to build muscle as an 'ectomorph', then you should forget cardio for a while?  I'm not sure how sensible that sounds - after all, cardio is the best way to burn fat off isn't it?  Cardio burns fat - not muscle.

Edited: 15/03/2012 at 23:23
ChallengeGoGoGas    pirate
16/03/2012 at 10:06
RoadRunner76 wrote (see)
I was wondering - if you have two scoops of Myofusion, is it best to have them both in one go straight after the workout, or one after workout and one before bed, or for breakfast?

Personally if I was limited from a cost perspective, then I would have both scoops IMMEDIATELY after working out, if not limited then i'd probably use pre and post workout!
Pre-bed you really want to be taking cassien protein (i.e. milk based) which I find is best taken as a whole food rather than a supplement - try cottage cheese (if you can stomach the stuff i can't!) or zero fat greek yoghurt (I like mine with some Nutella as a pre-bed snack) - about 125g should do it, you're looking for 20-30g of protein per meal. Ideally if you're working out and trying to build muscle and lose fat you should be consuming 1.5-2g of protein per kilogram of body weight - it's not easy, hence why a lot of health nuts work on six meals a day. Don't workout that your post-work shake counts as a meal
Breakfast - eggs, steak, chicken, salmon, nuts, smoked mackeral - google "paelo diets" and you'll get the picture and be able to up your protein intake in no time...
 
Edited: 16/03/2012 at 10:07
ChallengeGoGoGas    pirate
16/03/2012 at 10:06
RoadRunner76 wrote (see)

I've also been doing some reading and something that's cropped up quite a lot is if you want to build muscle as an 'ectomorph', then you should forget cardio for a while?  I'm not sure how sensible that sounds - after all, cardio is the best way to burn fat off isn't it?  Cardio burns fat - not muscle.


I would never forget cardio, it's too hard to get back the base IMO BUT i know what they are saying, cardio doesn't necessarily burn fat, go to any marathon, any triathlon and see the number of very fit runners and athletes who remain overweight! Why? 1) less than perfect nutrition/diet 2) Endurance events and training put the body under stress, stress releases the hormone Cortisol and cortisol is directly responsible for the storing of visceral fat - now when you look at elitle or very serious athletes they manage to be ripped and must be generating huge amount of Cortisol, difference is they are also watching their nutrition plans very very carefully and have reached the point of being so efficient in how they process and use energy that the Cortisol is more than likely helping them by stopping their fat levels from dropping to a dangerous level whilst allowing them to do what they do

To burn fat cardio has to be in line with heart rate montioring, you need to be in the "fat burning" zone if you heart rate is too high all you'll be doing to increasing aerobic capacity and generating Cortisol! Long and slow is the name of the game, so sprinting on a treadmill ain't going to help! 

Another piece of advice, always weights first, cardio afterwards this is scientifically proven to be the best formula for building lean body mass, after the weights the body is forced to look at fat stores for energy since the weights will have used your ready supply! do it the other way around and you won't have a very good workout and you're less likely to build lean muscle.

Finally, it has also been scientifically proven that MUSCLE burns FAT, that simple... the more lean muscle you have the more energy required to power those muscles, the more the body is forced to look at fat stores as an enerygy source... hence why body builders have such ridicilously low body fat %'s. 

As runners that's not ideal for us BUT remember the biggest muscles in our bodies are not chest and arms they are the butt and legs... good thing for runners then, since building muscle strength in the legs is a good thing! So get out there and do core strengthing muscles which focus on the muscles we care about most, combine that with HR monitored cardio training and the leaness will come!!
16/03/2012 at 15:58
Thanks Gas, that was very helpful.

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