.gif "IP Gear")
Right...this is taken off another site.
But wanted peoples opinions on it?
This is advice to someone who is dieting..
"Ok for those who are interested here are my thoughts,
4x / day 10g BCAA 5g Leucine
1 of these will be first thing in the am just before or during am cardio
1 will be during weight training, with this serving include 30g of sugar
1 will be post weight training
1 will be before bed
On the days your not weight training (3) the first and last will remain the same, one will be during your afternoon session of cardio and the 4th will be at any point during the day. Ideally shoot to have the 4 servings as evenly spread out as possible
Meal are all the same, start with 5 meals, 30g protein in the form of lean meat, 15g fat - evoo, seeds, nuts etc - evenly spaced throughout. Add to each meal vegetables, as many as you want - no limit. Veggies to include at some point during the day, cauliflower, spinach, broccoli.
pete only 150g of protein a day?
Yep, +40g BCAA and 20 g leucine - that's an important component You may be surprised Hulk - you may not need as much protein as you think. BCAAs are not the same thing as ingesting protein. When you consume 100g of protein, only about 20g actually makes it past the liver to contribute to the AA pool in your blood to participate in protein synthesis. 12g of that are BCAAs i thot the liver ran on glycogen primarily fructose.
are u just saying the liver breaks protein down to the tune of 80%?
so basically 40 of AA's is equal to 200g of injested protein?
after the liver breaks it down where does it go? you certainly arent shitting it out bc you barely shit on a diet anyways. If I remember correctly BCAAs are absorbed straight into the blood stream and don't have to be digested to use. Any time something changes form there is energy lost so it makes sense some protein is pissed into the wind during digestion but I had no idea it was so high and to be honest I'm somewhat skeptical. not burned for fuel -
yes your right, liver fills up with fructose, and once full, any further ingested fructose is transformed into triglycerides and released into the blood stream.
Your getting caught in the mentality that the only sink for ingested protein is muscle mass. Thousands of enzymes are made from proteins. The liver catbolizes the protein and produces lots of different end products. These other end points for protein are turned over at a much greater rate then muslce tissue and therefore often require the bulk of the ingested protein.
Originally Posted by HULK1550
i understand about the liver and what it does. i actually had a looong discussion with my sister who is a vet and her husband who is a doctor.
i didnt realize that 1g of BCAA was basically equal (for muscle purposes) to 5g of injested protein.
Actually closer to 10g, about 12% of the protein you ingest is going to make it too the blood stream as BCAAs
What PC is looking at doing, or at least I assume he is, is trying to cut as much extra fat as possible and has accepted that he needs to transition from muscle building to simply muscle preservation. This is where this works well.
When dieting to get ripped, once your liver has maxed out on it's protein needs, and your blood AA pools are full, you liver now undergoes glycogenolysis with the left over protein - production of glucose. And if your muscle glycogen levels are full, and so is your blood glucose level, another tranformation takes place which converts all the extra glucose into fat for storage, which your body has now become incredibly efficient at because it thinks it's starving.
BCAAs can also be very advantageous in reguar training both during and post workout.
Originally Posted by PeteM
BCAAs can also be very advantageous in reguar training both during and post workout.
Pete, is standard whey basically useless then for dieting if you have access to BCAAs?
i wouldn't call it useless, up to poin it certainly serves a purpose - just look at the olympia competitors, I'm sure many of them consume whey constantly.
For most people how ever there will come a point where they will stall and need to drop their calories even further, at this point, BCAAs can allow you cut out some protein calories, but still work to maintain blood levels of AA which are critical for muscle preservation. This is part of the great challenge of physique sports, its a very individualized thing and it can take along time to lean just how to listen to what the body is telling you.
Hulk, what I posted was for PC, based on his time line, where he is now, and that I think in 7 weeks he can have visible abs. Would it work for you, I don't know, maybe.
Part of the equation is also where the BCAAs are placed, more specifically during and after workout and first thing in the am during cardio. Due the the fact that they will be absorbed and apear in the blood stream rather quickly, they are most effective at this time. The greatest rate of amino acid transport from the blood into the muscle is during muscular contraction, post workout is second. As for the evening / pre bed time dose, it's topping up blood levels right before the time when protein synthesis peaks.
But wanted peoples opinions on it?
This is advice to someone who is dieting..
"Ok for those who are interested here are my thoughts,
4x / day 10g BCAA 5g Leucine
1 of these will be first thing in the am just before or during am cardio
1 will be during weight training, with this serving include 30g of sugar
1 will be post weight training
1 will be before bed
On the days your not weight training (3) the first and last will remain the same, one will be during your afternoon session of cardio and the 4th will be at any point during the day. Ideally shoot to have the 4 servings as evenly spread out as possible
Meal are all the same, start with 5 meals, 30g protein in the form of lean meat, 15g fat - evoo, seeds, nuts etc - evenly spaced throughout. Add to each meal vegetables, as many as you want - no limit. Veggies to include at some point during the day, cauliflower, spinach, broccoli.
pete only 150g of protein a day?
Yep, +40g BCAA and 20 g leucine - that's an important component You may be surprised Hulk - you may not need as much protein as you think. BCAAs are not the same thing as ingesting protein. When you consume 100g of protein, only about 20g actually makes it past the liver to contribute to the AA pool in your blood to participate in protein synthesis. 12g of that are BCAAs i thot the liver ran on glycogen primarily fructose.
are u just saying the liver breaks protein down to the tune of 80%?
so basically 40 of AA's is equal to 200g of injested protein?
after the liver breaks it down where does it go? you certainly arent shitting it out bc you barely shit on a diet anyways. If I remember correctly BCAAs are absorbed straight into the blood stream and don't have to be digested to use. Any time something changes form there is energy lost so it makes sense some protein is pissed into the wind during digestion but I had no idea it was so high and to be honest I'm somewhat skeptical. not burned for fuel -
yes your right, liver fills up with fructose, and once full, any further ingested fructose is transformed into triglycerides and released into the blood stream.
Your getting caught in the mentality that the only sink for ingested protein is muscle mass. Thousands of enzymes are made from proteins. The liver catbolizes the protein and produces lots of different end products. These other end points for protein are turned over at a much greater rate then muslce tissue and therefore often require the bulk of the ingested protein.
Originally Posted by HULK1550
i understand about the liver and what it does. i actually had a looong discussion with my sister who is a vet and her husband who is a doctor.
i didnt realize that 1g of BCAA was basically equal (for muscle purposes) to 5g of injested protein.
Actually closer to 10g, about 12% of the protein you ingest is going to make it too the blood stream as BCAAs
What PC is looking at doing, or at least I assume he is, is trying to cut as much extra fat as possible and has accepted that he needs to transition from muscle building to simply muscle preservation. This is where this works well.
When dieting to get ripped, once your liver has maxed out on it's protein needs, and your blood AA pools are full, you liver now undergoes glycogenolysis with the left over protein - production of glucose. And if your muscle glycogen levels are full, and so is your blood glucose level, another tranformation takes place which converts all the extra glucose into fat for storage, which your body has now become incredibly efficient at because it thinks it's starving.
BCAAs can also be very advantageous in reguar training both during and post workout.
Originally Posted by PeteM
BCAAs can also be very advantageous in reguar training both during and post workout.
Pete, is standard whey basically useless then for dieting if you have access to BCAAs?
i wouldn't call it useless, up to poin it certainly serves a purpose - just look at the olympia competitors, I'm sure many of them consume whey constantly.
For most people how ever there will come a point where they will stall and need to drop their calories even further, at this point, BCAAs can allow you cut out some protein calories, but still work to maintain blood levels of AA which are critical for muscle preservation. This is part of the great challenge of physique sports, its a very individualized thing and it can take along time to lean just how to listen to what the body is telling you.
Hulk, what I posted was for PC, based on his time line, where he is now, and that I think in 7 weeks he can have visible abs. Would it work for you, I don't know, maybe.
Part of the equation is also where the BCAAs are placed, more specifically during and after workout and first thing in the am during cardio. Due the the fact that they will be absorbed and apear in the blood stream rather quickly, they are most effective at this time. The greatest rate of amino acid transport from the blood into the muscle is during muscular contraction, post workout is second. As for the evening / pre bed time dose, it's topping up blood levels right before the time when protein synthesis peaks.
Last edited:
