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2003/11/14, 02:44 AM
Dear BB1 fit,
I read some msgs u posted earlier & have a few doubts.
1.U have said that we need insulin spike only post wkout.
Whats insulin spike & how would be helpful post wkout?
2.Is insulin spike harmful at other times during that day?
3.I am 30yrs & 70kgs weight. I want to gain muscle mass.
I am pretty slim over all but hav got a pot belly(hate it)
Thx to my IT s/w job, sitting all day on the comp.
I do walking/jogging every morning & wkout in the evenings.
I have inexpensive shakes (must be more carbs) with milk this way...
1.morn after jogging, with some light bkfast protein powder with milk
2.pre wkout 1 hr before wkout, protein powder with milk
3.post wkout prolab enlarge 2
4.post dinner protein powder
Is what I am doing ok?
I have a sedentary life style , & I go for a walk post dinner & jogging in the morning & crunches at the gym, all for my tummy.
My aim is to add 7-10 kgs of muscle mass & shape up my abs , not necessarily six pack abs.
My general appetite is medium to less.
I do not over eat.
Pls tell me is my eating patern ok for my goals?
Thanks a million!!
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2003/11/14, 11:52 AM
1)When you train hard, blood sugars can drop dramatically and cortisol is released(a protective hormone that devours muscle tissue in preservation of life), and the only thing to shut it off is insulin. Therefore, an insulin spike will serve the multi purpose of raising blood sugars, thereby insulin surge shutting down cortisol, and driving nutrients into the muscle cells where it can be used for optimal growth purposes. This is a real "window of opportunity" here. I can get more into the "science" of it if you like, but will not for brevity purposes here.
2)At other times of the day(maybe with the possible exception of early morning, and then only slightly, as you are very insulin sensitive then), the answer is emphatically NO! This is the last thing you want. Insulin is your "storage" hormone in most ways, and rising and falling blood sugars throughout the day will produce resulting insulin spikes, thus much fat storage. Overabuse can lead directly in insulin resistance, which will take away from the effectiveness of your post workout spike, and at worst case can even lead to onset diabetes.
3) Again, except for immediately post workout, have lower GI meals, consisting of lean proteins, some complex/fibrous carbs, and some healthy fats. If you want to add a protein shake, this is fine, but it is not needed if you eat a good diet, not to mention the food is more beneficial for you also. 5-6 meals per day.
Now as far as how much to eat, you will have to determine your baseline calories, or maintenance calories. Otherwise you will always be guessing and never progress. Write down everything you eat for a minimum of 3 days, 4-5 would be even better, and then average them out. If you have stayed the same, no weight gain or loss, then you have found your baseline calorie needs basiclally. Now, i am sure you will see some stuff(junk) you can immediately get rid of. Substitute processed carbs with whole grains, and green leafy and other fibrous veggies. It sounds to me like you want to get rid of your belly first, so you would start a reduction in caloric intake either through more work or calorie cuts. Likewise, if you want to gain, you go the other way. You will have to decide which it is you want to do. Hope this helps, alot of information you are asking in a small area.
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Great people never want it easier, they just want to be better!
Ron
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2003/11/19, 01:01 AM
Wow bb1fit, you constantly amaze me with your information. Do you know all of this on the top of your head, or do you have to look it up and review. I read alot about nutrition and supplements, yet I tend to forget the finer aspects of it.
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-Adam
Is it leg day again? Argh...
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2003/11/19, 01:15 AM
BB1 is a lean, mean, nutrition machine! In fact, the pictures posted are of his former human self, before he evolved into the shredded stainless steel monster that we FT'ers know and love today!
All kidding aside: Ron is an incredibly knowledgeable person with a ton of natural experience. There are many info sponges and armchair experts in this field, and I speak from the unfortunate experience of meeting a ton of them face to face every year. I've never even have met him in person, but I have a level of repsect for Ron that is not very common with me within the fitness industry.
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Michael
Trample the weak; hurdle the dead!
Chaos, Panic, Disorder.... Yes, my work here is done!
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2003/11/19, 01:31 AM
bb1fit, you said that you might need insulin spikes in the morning, but everytime after that (except post workout), you do not need it. I'm assuming this is because you blood sugar level drops during your sleep at night and in the morning you need a "boost" by having some simplex carbs (ie: sugar). Am I correct? I always noticed that after I had some fruit or sugar in the morning, i felt instantly better and non-drowsy.
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2003/11/19, 11:04 AM
You are exactly correct in your hypothesis. In the morning, you are very insulin sensitive, basically due to the fasting state overnight. Your blood sugar rise though should not be near as dramatic as you make it after a workout. Just enough to steady things. Now if you are dieting(cutting), eating a very low glycemic breakfast is best, as it is a proven fact that at rest, your body would rather use fat than muscle, so it stands to reason that you would want to keep this fat burning going.
And thanks for the compliment, I have made this lifestyle just that, a lifestyle, and a major pet of mine. I love research, I do live what I preach, I do love this stuff. I have been doing it for well over 20 years, and have been into health in general much longer. I was living and preaching this stuff long before it became "fashionable".
And Rev, thanks to you also. Your knowlege of the supp indrusty and training is invaluable to folks. Coming from knowlegeable folks like you, compliments like that are well taken.
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Quoting from hankmeister:
bb1fit, you said that you might need insulin spikes in the morning, but everytime after that (except post workout), you do not need it. I'm assuming this is because you blood sugar level drops during your sleep at night and in the morning you need a "boost" by having some simplex carbs (ie: sugar). Am I correct? I always noticed that after I had some fruit or sugar in the morning, i felt instantly better and non-drowsy.
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Great people never want it easier, they just want to be better!
Ron
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