I get what you're saying. Thats how a dialogue is formed. You let one person speak and then the other goes. It was honestly impressive how bad that interview was.
Ask all the questions you want...after he finishes his thought/sentence.
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Fouad Abiad: Justin Harris on Carb Cycling
- Thread starter USMuscle9403
- Start date
I get what you're saying. Thats how a dialogue is formed. You let one person speak and then the other goes. It was honestly impressive how bad that interview was.
Ask all the questions you want...after he finishes his thought/sentence.
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He has a tendency to interrupt or try and argue with everything. It doesn't bother me too much anymore.
If anything, these podcasts by bigger named guys (Fouad...Robin Strand just started one) show either how smart or how clueless they are.
Fouad coaches guys....and he is somewhat clueless on certain things. That would scare the hell out of me.
SHows you that just because you're jacked and big doesn't mean you know wtf you're actually doing lol.
If anything, these podcasts by bigger named guys (Fouad...Robin Strand just started one) show either how smart or how clueless they are.
Fouad coaches guys....and he is somewhat clueless on certain things. That would scare the hell out of me.
SHows you that just because you're jacked and big doesn't mean you know wtf you're actually doing lol.
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I have to agree. I think Fouad is a pretty smart guy, in general, and I actually like his channel a lot, but I've heard some really dumb stuff from otherwise intelligent pros. Fouad thought WPI and WPC were the 'exact same thing' and didn't know egg whites weren't a complete protein. In fact, when Justin Harris said they weren't, Fouad actually said, "that's not true" lol
But Fouad was right about egg whites; Justin was mistaken.
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He doesn’t any more
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He thought whey concentrate was to isolate what orange just made from concentrate is to pure orange juice.
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This is correct.
IronLion2
Banned
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By @troponin
It has been standard practice for many years for serious athletes to consume a high-carbohydrate meal following intense exercise. As time has gone on, this post-exercise meal has been scrutinized and analyzed to make sure that the correct type of carbohydrates are eaten to maximize the replacement of glycogen lost during exercise.
Following exercise-induced depletion of glycogen stores, levels of the enzyme glycogen synthetase become elevated. This very important metabolic enzyme enables the body to replace lost muscle and liver glycogen. Typical rates of glycogen re-synthesis after short term, high-intensity exercise (i.e. weightlifting) are much higher than glycogen re-synthesis rates following prolonged, lower intensity exercise. This is largely due to the fact that fast twitch muscle fibers, which are the predominantly used during short term, high intensity exercise, have a higher level of glycogen synthetase activity than slow-twitch fibers. (4) What this means is that the body has a greater need (and a greater ability) to restore depleted glycogen stores following short term, high intensity training.
Studies show that delaying the ingestion of a carbohydrate supplement post-exercise results in a reduced rate of muscle glycogen storage. (3) Because of this fact, it's common to ingest a sugary carbohydrate source following exercise. The Glycemic Index (GI) gives a number to carbohydrates based on how quickly they enter the blood stream. The higher the GI, the quicker it will enter the bloodstream and raise insulin levels. The highest GI food is glucose, with a score of 100. One particular form of glucose (D-glucose, aka Dextrose) quickly became the post-workout carbohydrate of choice based on the speed with which it enters the bloodstream and raises insulin levels. It's important to understand that not all sugars are created equal. For example, fructose (or fruit sugar) rapidly restores liver glycogen levels at the expense of muscle glycogen stores. The bottom line is that it's important to ingest quick-acting carbohydrates to begin the repair and rebuilding process.
What if there was a way to improve this practice?
Recently, a new player has emerged in the post-workout carbohydrate war: High molecular weight carbohydrates. High molecular weight carbohydrates (HMW) have shown great promise in providing a wide range of post-workout benefits.
The words most often thrown around when talking about HMW carbohydrates are "gastric emptying" and "osmolality." These terms essentially go hand in hand with each other. Osmolality, often confused with osmolarity, affects the transport of water and other solutes over the cell membranes. (10) Osmolality is related to the specific osmolality of the blood, which is 280-303 mOsm/kg in humans. A solute that has the same osmolality of blood is said to be isotonic while a solute that has a lower osmolality than blood is hypotonic. The more hypotonic a solution is, the quicker it passes through the stomach into the small intestine where the bulk of nutrient uptake occurs. (11) A very low osmolality means the solution will get to your muscles with great speed and efficiency.
The higher the molecular weight of a carbohydrate, the lower its osmolality. The lower the molecular weight of a carbohydrate, the higher its osmolality. Therefore, a carbohydrate's molecular weight varies inversely to its osmolality. Knowing this, you can begin to appreciate the difference between HMW carbohydrates and dextrose. The molecular weight of the typical HMW carbohydrate that is marketed today has a molecular weight of 500,000-700,000; whereas, the molecular weight of dextrose is approximately 180. (11) This statistic helps quantify the difference between the two carbohydrate sources. The osmolality of a particular HMW carbohydrate is 11 mOsm/kg in a 5% solution, which is considerably lower than the osmolality of blood at 300 mOsm/kg. With an osmolality that low, the HMW carbohydrate is extremely hypotonic, and we know that the more hypotonic a solution is, the quicker it passes through the stomach into the small intestine.(11) This means that in the world of carbohydrates, the HMW carbohydrate is a Ferrari Enzo, and dextrose is your mother's Buick Skylark.
In fact, one popular HMW carbohydrate drink has been shown to pass through the stomach 80% faster than dextrose, allowing restoration of glycogen 70% faster than any other carbohydrate. (13) How would you like to like to start rebuilding muscle 70% sooner than you already are after a workout?
One particular study showed that the mean glycogen synthesis rate was significantly higher for a HMW carbohydrate drink compared to a glucose drink for 2 whole hours after ingestion. The scientists in the study concluded that "the osmolality of the carbohydrate drink may influence the rate of re-synthesis of glycogen in muscle after its depletion by exercise."(6) In essence, the scientists are saying that HMW carbohydrate will get to your muscles significantly faster than whatever carbohydrate you're currently using."
Another study that observed glycogen synthesis rates in rats following starvation showed that HMW glycogen was initially synthesized at a faster rate than low molecular weight glycogen. (8) However, blood sugar and insulin levels were not statistically different between the HMW carbohydrate and the glucose solution. What this means is that despite being a complex carbohydrate, the HMW carbohydrate still raised insulin levels to about the same level as dextrose. We're dealing with a complex carbohydrate that powers through the stomach, causing no bloating, and reaches the blood stream as fast as dextrose; yet, it restores glycogen 70% faster.
Does it sound too good to be true? It gets better.
The osmolality of HMW carbohydrates can potentially speed up the rate of glycogen synthesis post-workout, as well as increase the uptake of whatever vital nutrients are added to the HMW carbohydrate drink. That's right, all the "stuff" you've been ingesting after your workout, in the hopes of getting it to the muscle as quickly as possible, can be sucked up right along with the HMW carbohydrate, faster than ever before. The only problem is that amino-based nutrients such as whey protein, amino acids, and creatine all have a much lower molecular weight than the HMW carbohydrate; therefore, when adding other nutrients into the drink mix, you must consider the effect they will have on the total molecular weight of the solution. In theory, too much protein, creatine, and other nutrients will reduce the effectiveness-specifically the speed--of the HMW drink.
For this very reason, it's my belief that added amino-based nutrients should be kept to a minimum during ingestion of a HMW carbohydrate drink. My post workout recommendation for a 200 lb bodybuilder would be 75g of a HMW carbohydrate mixed with 5g creatine, 8g L-leucine, and 5-10g of BCAA's. This meal should be followed, approximately 15-30 minutes later, with a meal containing protein and complex carbohydrates; preferably a fast-digesting liquid protein such as a whey isolate, and some complex carbohydrates.
If you understand the composition of muscle, you'll see that there's much more to it than just contractile tissue. Don't forget the water, stored glycogen, minerals, blood vessels, and capillaries. By employing HMW carbohydrate powders, carbohydrate reserves can be quickly replenished, along with water and any other cell volumizing nutrients you consume along with it. Remember, faster glycogen restoration decreases catabolism and increases the rate of protein synthesis. And as an additional cosmetic benefit, the extra glycogen and water will create full, round-bellied, muscles that will be the envy of all your bodybuilding friends!
It has been standard practice for many years for serious athletes to consume a high-carbohydrate meal following intense exercise. As time has gone on, this post-exercise meal has been scrutinized and analyzed to make sure that the correct type of carbohydrates are eaten to maximize the replacement of glycogen lost during exercise.
Following exercise-induced depletion of glycogen stores, levels of the enzyme glycogen synthetase become elevated. This very important metabolic enzyme enables the body to replace lost muscle and liver glycogen. Typical rates of glycogen re-synthesis after short term, high-intensity exercise (i.e. weightlifting) are much higher than glycogen re-synthesis rates following prolonged, lower intensity exercise. This is largely due to the fact that fast twitch muscle fibers, which are the predominantly used during short term, high intensity exercise, have a higher level of glycogen synthetase activity than slow-twitch fibers. (4) What this means is that the body has a greater need (and a greater ability) to restore depleted glycogen stores following short term, high intensity training.
Studies show that delaying the ingestion of a carbohydrate supplement post-exercise results in a reduced rate of muscle glycogen storage. (3) Because of this fact, it's common to ingest a sugary carbohydrate source following exercise. The Glycemic Index (GI) gives a number to carbohydrates based on how quickly they enter the blood stream. The higher the GI, the quicker it will enter the bloodstream and raise insulin levels. The highest GI food is glucose, with a score of 100. One particular form of glucose (D-glucose, aka Dextrose) quickly became the post-workout carbohydrate of choice based on the speed with which it enters the bloodstream and raises insulin levels. It's important to understand that not all sugars are created equal. For example, fructose (or fruit sugar) rapidly restores liver glycogen levels at the expense of muscle glycogen stores. The bottom line is that it's important to ingest quick-acting carbohydrates to begin the repair and rebuilding process.
What if there was a way to improve this practice?
Recently, a new player has emerged in the post-workout carbohydrate war: High molecular weight carbohydrates. High molecular weight carbohydrates (HMW) have shown great promise in providing a wide range of post-workout benefits.
The words most often thrown around when talking about HMW carbohydrates are "gastric emptying" and "osmolality." These terms essentially go hand in hand with each other. Osmolality, often confused with osmolarity, affects the transport of water and other solutes over the cell membranes. (10) Osmolality is related to the specific osmolality of the blood, which is 280-303 mOsm/kg in humans. A solute that has the same osmolality of blood is said to be isotonic while a solute that has a lower osmolality than blood is hypotonic. The more hypotonic a solution is, the quicker it passes through the stomach into the small intestine where the bulk of nutrient uptake occurs. (11) A very low osmolality means the solution will get to your muscles with great speed and efficiency.
The higher the molecular weight of a carbohydrate, the lower its osmolality. The lower the molecular weight of a carbohydrate, the higher its osmolality. Therefore, a carbohydrate's molecular weight varies inversely to its osmolality. Knowing this, you can begin to appreciate the difference between HMW carbohydrates and dextrose. The molecular weight of the typical HMW carbohydrate that is marketed today has a molecular weight of 500,000-700,000; whereas, the molecular weight of dextrose is approximately 180. (11) This statistic helps quantify the difference between the two carbohydrate sources. The osmolality of a particular HMW carbohydrate is 11 mOsm/kg in a 5% solution, which is considerably lower than the osmolality of blood at 300 mOsm/kg. With an osmolality that low, the HMW carbohydrate is extremely hypotonic, and we know that the more hypotonic a solution is, the quicker it passes through the stomach into the small intestine.(11) This means that in the world of carbohydrates, the HMW carbohydrate is a Ferrari Enzo, and dextrose is your mother's Buick Skylark.
In fact, one popular HMW carbohydrate drink has been shown to pass through the stomach 80% faster than dextrose, allowing restoration of glycogen 70% faster than any other carbohydrate. (13) How would you like to like to start rebuilding muscle 70% sooner than you already are after a workout?
One particular study showed that the mean glycogen synthesis rate was significantly higher for a HMW carbohydrate drink compared to a glucose drink for 2 whole hours after ingestion. The scientists in the study concluded that "the osmolality of the carbohydrate drink may influence the rate of re-synthesis of glycogen in muscle after its depletion by exercise."(6) In essence, the scientists are saying that HMW carbohydrate will get to your muscles significantly faster than whatever carbohydrate you're currently using."
Another study that observed glycogen synthesis rates in rats following starvation showed that HMW glycogen was initially synthesized at a faster rate than low molecular weight glycogen. (8) However, blood sugar and insulin levels were not statistically different between the HMW carbohydrate and the glucose solution. What this means is that despite being a complex carbohydrate, the HMW carbohydrate still raised insulin levels to about the same level as dextrose. We're dealing with a complex carbohydrate that powers through the stomach, causing no bloating, and reaches the blood stream as fast as dextrose; yet, it restores glycogen 70% faster.
Does it sound too good to be true? It gets better.
The osmolality of HMW carbohydrates can potentially speed up the rate of glycogen synthesis post-workout, as well as increase the uptake of whatever vital nutrients are added to the HMW carbohydrate drink. That's right, all the "stuff" you've been ingesting after your workout, in the hopes of getting it to the muscle as quickly as possible, can be sucked up right along with the HMW carbohydrate, faster than ever before. The only problem is that amino-based nutrients such as whey protein, amino acids, and creatine all have a much lower molecular weight than the HMW carbohydrate; therefore, when adding other nutrients into the drink mix, you must consider the effect they will have on the total molecular weight of the solution. In theory, too much protein, creatine, and other nutrients will reduce the effectiveness-specifically the speed--of the HMW drink.
For this very reason, it's my belief that added amino-based nutrients should be kept to a minimum during ingestion of a HMW carbohydrate drink. My post workout recommendation for a 200 lb bodybuilder would be 75g of a HMW carbohydrate mixed with 5g creatine, 8g L-leucine, and 5-10g of BCAA's. This meal should be followed, approximately 15-30 minutes later, with a meal containing protein and complex carbohydrates; preferably a fast-digesting liquid protein such as a whey isolate, and some complex carbohydrates.
If you understand the composition of muscle, you'll see that there's much more to it than just contractile tissue. Don't forget the water, stored glycogen, minerals, blood vessels, and capillaries. By employing HMW carbohydrate powders, carbohydrate reserves can be quickly replenished, along with water and any other cell volumizing nutrients you consume along with it. Remember, faster glycogen restoration decreases catabolism and increases the rate of protein synthesis. And as an additional cosmetic benefit, the extra glycogen and water will create full, round-bellied, muscles that will be the envy of all your bodybuilding friends!
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If you have a meal with protein and fat and you stick to quality food sources a majority of the time it is 100% fine to do that. Why? Well the meal will null the glycemic index argument, it always you the opp to keep cravings in check as opposed to stupid cheat meals and days which result in much higher consumption of calories and if you're macros fall at the same place at the end of the day the difference is less than minimal. It's about dropping the militant approach when it has no purpose. Nobody who has an overall knowledge of nutrition is swapping carb sources using your example every meal so your example is really just straw-maning
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That is ridiculous but if these coaches ask you to tap your head and rub your tummy ya'll will say he's thorough. If anything that would promote more consumption of sugar than normally would be
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Well when your carbs are at 1300 and its primarily white rice...I'm SURE having a few options like juice or fruit and candy help out a ton. LOL making a snarky remark about one of the most well respected coaches in BBing
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My guy we know for a fact well respected does not equal competent, how many examples of that do we need? I'm saying the ratios are arbitrary and we mistake specificity like that for intelligence. I swear there is so much stupidity in this industry, carbs at 1300 meanwhile probably have fats stupid low and wasting time on cardio talk about spinning wheels. The problem is the abundance of coaches leaving the only way to separate yourself through arbitrary concepts and adjustments. This is way less complicated and the people who succeed have great genetics, effort and consistency. The coaches knowledge has very little to do with it, if a coach keeps you adherent than cool go for it.
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Ben is literally 8-9% BF, I doubt there's much cardio involved in getting that guy stage ready
I understand your overall point; theres 15 different ways to the same destination.
But I'm pretty sure there a lot of real world trial and error in addition to science behind why Justin does things the way he does. There's exogenous insulin, PEDs and GH involved with these diets, you're depleting and super compensating your glycogen through strategic placements. It's not random 1300 carbs from cereal thrown in there. He's built the metabolism on these guys to be able to handle and process these calories and macros.
The equation is altered drastically with drugs, genetics, and interindividuality in these cases.
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You made a comment about Justin. Now you are using it generalize all trainers. We weren't talking about all trainers....
You might be able to give the, "ah dude is just spewing crap" on lots of guys but Trop was spouting more intelligent stuff than all of us wayyyy back during intense muscle and anabolic days. I understand your OVERALL point but you're really trying to widen your scope now.
The world of coaching is crazy. Find someone you trust and stick with them for awhile...ride that shit out.
You might be able to give the, "ah dude is just spewing crap" on lots of guys but Trop was spouting more intelligent stuff than all of us wayyyy back during intense muscle and anabolic days. I understand your OVERALL point but you're really trying to widen your scope now.
The world of coaching is crazy. Find someone you trust and stick with them for awhile...ride that shit out.
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100% agreed
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I did three 20-minute HIIT sessions before Justin cut that out. To be fair, though, John never had me over 40 minutes of walking around the neighborhood to get down to 184. I drop fat easily.
Why Hemoglobin A1c Is Not a Reliable Marker - Kresser Institute
Why Hemoglobin A1c Is Not a Reliable Marker . Find more Blood Sugar Disorders articles on Kresser Institute
kresserinstitute.com
In my experience your best option is checking fasted BG, postprandial BG and every now and again both mentioned insulin
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Super heavy and overall CHAMP!
One of the craziest year over year competition changes I've ever personally seen. Hell of a showing yesterday my man. Big, full and lean... you are one hell of a bodybuilder it turns out. Big congrats Ben (and Justin). You guys make one hell of a team.
One of the craziest year over year competition changes I've ever personally seen. Hell of a showing yesterday my man. Big, full and lean... you are one hell of a bodybuilder it turns out. Big congrats Ben (and Justin). You guys make one hell of a team.
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