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The Muscle Prof Academy II

Moderatorji: UrosS, Metka, Stasa, Grom

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če maj 17, 2018 05:30

Re: The Muscle Prof Academy II

A big question I get is how many carbs do you need when fat adapted and do you need to drink them post workout?
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The answer is that you don’t need many (under 50 grams a day). This is because your body can make carbs itself from non anabolic amino acids like alanine, as well as the the glycerol backbone of your fat.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če maj 17, 2018 05:32

Re: The Muscle Prof Academy II

As discussed before, you really don’t deplete carbs that drastically even in high volume resistance training. And assuming you give each body part 48-72 hours you likely only need 1-3 grams per day to replenish your carb stores adequately for bodybuilding if the goal is to gain lean mass with as little fat as possible.
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If you are fat/keto adapted, you can have full glycoge/carb stores with less then 50 grams per day. However, it takes several months to obtain this adaptation. This means when starting a low carb diet you’ll begin depleted at first.



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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe maj 18, 2018 06:10

Re: The Muscle Prof Academy II

Many people think the main concern with overeating carbs is that they turn to fat. However, the main concern is likely that they stop your ability to use fat as fuel. Therefore you should avoid drastically high carb diets if trying to lose fat. Particularly if you are not carb or insulin sensitive.


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Ne maj 20, 2018 21:02

Re: The Muscle Prof Academy II

Here is a workout to finish your week or prepare you for international chest day on Monday!


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po maj 21, 2018 17:58

Re: The Muscle Prof Academy II

Remember to tune in this week for The Muscle PhD Academy Lesson on carbohydrates Pt.3




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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če maj 24, 2018 06:04

Re: The Muscle Prof Academy II

Many ask the question: Should I eat carbs during my workouts?
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I suppose the answer is that it depends. First it depends on your goals and then training style. If your goal is to increase short term performance then carbs don’t help with heavy resistance training, but may help with low intensity high volume training. If the goal is fat burning and you are using high volume training to burn fat, then carbs may not be your best option.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če maj 24, 2018 06:06

Re: The Muscle Prof Academy II

Should you eat carbs when you do cardio? That question also depends on your goals.
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If your goal is performance during an endurance race lasting greater than 2 hours then yes. If your race is less than that it doesn’t matter. If however your goal is to increase your long term fat oxidation (burning) Capacity then perhaps you should refrain from carbs during exercise. Why? Because depleting our carb stores triggers our body to increase our mitochondria and fat burning ability long term!


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če maj 24, 2018 06:08

Re: The Muscle Prof Academy II

When it comes to maintaining blood sugar and not crashing, all carbs are not created equal! Selecting carbs that are less refined and higher in fiber will prevent you from crashing. Some studies show it may help you burn more fat and perform better as well!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To maj 29, 2018 19:08

Re: The Muscle Prof Academy II

Carb cycling occurs when you have days where you train with higher carbs and days where you train depleted (low carb days).
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This study had people do cardio where every other session was performed low carb, and every other session they had consumed adequate carbs prior to the workout. It was found that this style of carb cycling forced the individuals to be able to use more fat during the training session after just 3 weeks!
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One way to carb cycle is to have two to three low days a week, two to three moderate days, and one slightly higher day.





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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To maj 29, 2018 19:12

Re: The Muscle Prof Academy II

Carbohydrates serve several roles, the primary being an energy source. One question people have is “are carbs anabolic by themselves?” The answer appears to be no.
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Carbs inherently are not enough on their own to increase protein synthesis. As always, protein likely drives the majority of the anabolic response to a meal. Be sure and get at least 20-40 grams of high quality protein each meal if gaining muscle is your goal.





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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe jun 01, 2018 07:11

Re: The Muscle Prof Academy II

Many people ask if adding carbs post workout will drastically raise protein synthesis and muscle growth. The answer seems to be likely no. Post workout, your main goal should be getting 30-40 grams of high quality protein.



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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe jun 01, 2018 07:14

Re: The Muscle Prof Academy II

I am proud to say that the study in the graph came from my brother Dr. Gabriel Wilson’s dissertation. You see Gabriel discovered a breakthrough.
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Muscle growth is highly dependent on energy and 2 to 3 hours after a meal there are still amino acids in your blood. You just can’t use them because the muscle has run low on energy. Gabe discovered that an energy source or BCAAs can bring protein sy
nthesis back up.
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Here's my theory: If you are trying to gain mass and don’t have access to BCCA's, an energy source like carbs or even exogenous ketones can reinstate protein synthesis. Thus you can alternate meals with BCAAs, or an energy source throughout the day to sustain protein synthesis, however cycle your meal frequency. Like anything, you can adapt to this method of increasing muscle growth. So every few weeks try fasting between meals to keep your muscles sensitive to meal frequency.





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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe jun 01, 2018 07:17

Re: The Muscle Prof Academy II

Most studies show that if you are carb adapted (not fat or keto adapted) that you need likely 1.2 to 3 grams of carbs a day to replenish from a workout. However, after a workout your muscles are more sensitive to taking carbs up!
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They are so sensitive that even a low amount of carbs <1 gram per lb per day) can nearly fully replenish your muscle stores if a majority of those carbs are timed around your workout. Therefore on very low carb days, consider having at least 40-60 percent of those carbs around training.


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Pe jun 01, 2018 19:07

Re: The Muscle Prof Academy II

When was the last time you worked out just your arms? This workout is a sure way to achieve a massive pump!





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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor So jun 02, 2018 18:02

Re: The Muscle Prof Academy II

When was the last time you worked out just your arms? This workout is a sure way to achieve a massive pump!

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