blue4eva77
Yarmolenko ? Yes please
I am having a protein shake in an evening after my workout and im mixing my final 5g (as im loading) a day with my shake.
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- Thread starter Nordecke
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I am having a protein shake in an evening after my workout and im mixing my final 5g (as im loading) a day with my shake.
evilwebby
Player Valuation: £50m
Bit out of my comfort zone here, but that sounds like a pretty standard protocol. I don't know if it matters that much if you go back to re-loading phase.. I wouldn't have thought so, or maybe not a full reload, but say 10g/day.
Creatine's safe to use with other supps - I've read in various places that creatine and whey work well together, so you should be fine to stick with the AAs.
There's a simple reason behind why power lifters prefer 5's as an upper limit, and bodybuilders tend to stick to the 10-12 rep range.
If 6-8 yielded better size gains, it would be the most dominant rep range used by bodybuilders. It simply isn't.
If you want a good reference, pick up a copy of
Science and Practice of Strength Training by Vladimir M. Zatsiorsky William J. Kraemer
It's easy to get hold of and a good read.
Use MCT oil, and some coconut oil too if you're budget can stretch. They pretty much take most of the pain away from the transition, and plenty of caffeine also helps
I should probably add James that I prefer to go moderate carb before shifting to a Keto diet, it also makes the transition less painful. Some white rice and/ or sweet potato in the evenings and staying low/ zero carb in the day.
Just be careful you don't get light headed, if you feel that you are make sure you have some blueberries to hand and don't be frightened of eating some fruit. Stick to the berries if you can though.
I should probably add James that I prefer to go moderate carb before shifting to a Keto diet, it also makes the transition less painful. Some white rice and/ or sweet potato in the evenings and staying low/ zero carb in the day.
Just be careful you don't get light headed, if you feel that you are make sure you have some blueberries to hand and don't be frightened of eating some fruit. Stick to the berries if you can though.
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anyone get headaches very suddenly during running,am now reaching 7-8 km mark, last weekend got a severe headache in the space of 50 meters and had to stop quickly,again this morning , but this time within 500 metres of starting.
ijjysmith
Calm
Sounds like dehydration mate. Make sure you drink before and during.
yeah, that was what I put it down to on the weekend as I was around 7 km and it came on so quickly, ( in the space of 50 meters ).so I'd drank over 2 pints setting off this morning and didn't make it to the end of the road.
evilwebby
Player Valuation: £50m
Oh dear..
you need to dispell this dehydration myth - it's extremely rare, and certainly should not be an issue over 8km on anything other than an extremely hot day. Those article saying "you lose x% of performance when you get just 1 or 2% dehydrated" are unfounded and inaccurate, and are simply not backed up by any sort of science.
Far more dangerous if you drink with impunity through fear of dehydration is water toxication (aka Hyponatremeia, which incidentally is also what killed Leah Betts). Google "Tim Noakes Hydration" if you really want the skinny.
ijjysmith
Calm
Well I get tired and headaches when i've not drank enough. Don't need a book to tell me that.
Pat's Van
Player Valuation: £70m
no hustle no muscle old chum, shake that jelly off you can do it !
l4toffee
Player Valuation: £40m
The next 2 1/2 stone will be easy. It'll get difficult after that
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