Bodybuilding Forums

I have been doing a bit of research on intermittent fasting as a way to build muscle and keep fat levels low. Has anyone tried this in conjunction with MANS/GLAD/other? What did your intermittent fasting plan look like? What type of results did you see?

I did it for awhile after I completed my first TSPA cut. It seem to work pretty good as far as putting mass on while keeping fat gains small. I ended up switching to Layne Norton's approach and have seen better gains.

Thanks Vanguard....I saw the Norton workout....on the diet, are you referring to the eat 3-4 larger meals in a day instead of 6 or 7? Or is there something else to the Norton diet?

Yes your to do BCAA's with some Carbs midway between those meals.

http://www.abcbodybuilding.com/protein_size_&_frequency.pdf

I'm following the IF eating pattern.
I workout at 5am, have BCAA/Leucine every 2 hours 5am,7am, 9am and then eat first meal at 11am. Next meal is 3pm and last is 7pm.
Using everything Mark I can think of. Logs, workout sets, timing. Doing TSPA with weekly discretions towards too much carbs.

But IF works for me because I get to eat 3 nice sized meals.

They say muscle growth happens better with a bulk of protein at once (it's the leucine) rather than spread out. I do usually have a shot of milk protien isolate with each meal to make sure I don't go catabolic, but I"ve done it with and without.

Adding one to 2 reps every week. I am surprised at my progress at my age and waiting so long before I eat after a workout.
Also, I don't have to make a big breakfast and then wind way down towards dinner time. I don't eat too much to start like I used to.

Don't really feel that hungry anymore. Sometimes I'll forget dinner, go figure. Has to do with not letting any insulin get in the way of what little GH I got already.

I first heard about IF reading Vanguard here on this forum.
Martin has a term, "fuckarounditis". I've noticed new weight lifters that are making some progress jump around thinking they can make it better when all they are doing is progressing as per there genetics allow. I'm doing IF out of failure to lose the last 2% BF over the year. My own psycology. Might not be anyone elses.

I suppose I will have to mosey over and see what Vanguard is up too now. sigh

On the Norton diet....since I do Mans and keep my carbs around 50 g per day. How many carbs do you recommend with the BCAA mixture between meals? And how much BCAA? Do a morning drink....afternoon drink...preworkout drink...and post workout drink?

jimboski10 wrote:On the Norton diet....since I do Mans and keep my carbs around 50 g per day. How many carbs do you recommend with the BCAA mixture between meals? And how much BCAA? Do a morning drink....afternoon drink...preworkout drink...and post workout drink?

If your doing MANS and want to incorporate Layne's protocal I would just take the BCAA's and not take any carbs. This will still retrigger protein synthesis it just won't be as much. When cutting, Layne recommends to not do the carbs and just the BCAA's.

How much BCAA's? Well you need enough leucine 3.2 optimally stimulate muscle potein synthesis so depending on what type of BCAA's your taking will determine the proper dose. I use Allmax Aminocore which one scoop contains 3,681 mg so that what I take.

As to when I take one in the morning between breakfast and lunch. Between lunch and my workout out. One in my water bottle which I drink while I walk on the treadmill warming up. 2 scoops in my post workout drink. You could probably do one between supper and going to bed depending on the time in between.

Vanguard,
How much strength in terms of lifting weight and reps are you gaining per week?
I am adding 1-2 reps each week until I hit 12 on TSPA.
I wonder if changing would make any big advancement over my current progress that I am content with since I've been doing MuscleHack seriously for a year.
My problem is over eating. But I can't help but think any other method would increase my gains more than what I am now doing.

There is something to be said for your gentics helping you out. I am skinny rockstar type and I can't believe I am progressing at all.

Just wondering if the increases are better on other workout programs than Marks.
For the first 8 months I did the BCAAs between meals. Can't hurt. But even Layne talks about the "bolus" and amount of Leucine required to trigger MPS and says it is better to spike the Leucine every 4 hours with the meal rather than keep it flowing all the time. Several studies have determined this. This is especially important for older people (like me!). I believe the BCAAs are for staving off catabolisism rather MPS. There isn't enough in those servings. According to Layne.