Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
You'll have to tell me what about this confuses you. Basically, just think of it as a post-workout drink, but drink it before and during your workout, too. To give you an example, I take one scoop of NitroTech (20 grams of protein) and one scoop of CellTech (37.5 grams of carbs + 5 grams of creatine) and drink it in thirds--1/2 before my workout, 1/3 during (after about 20 minutes), and 1/3 after. That's it. Then I eat meat, cheese, nuts, and vegetables the rest of the day (I work out in the morning), along with a fiber supplement a couple of times a day. Simplest diet I've ever done.
Adam,
What's the difference/purpose of 8 and 9. One's the pre-during workout and one's the PWO drink, right? I want to make sure I'm supposed to do both.
Your "rules" and your example don't jive. Could you clarify?
Lost: I sent those "rules" originally to JP and then just posted them. The original was just based on recommendations from a book called Nutrient Timing and it also had more carbs which made sense for JP since he does aerobic exercise as well as weightlifting.
I'd just say don't get too caught up in the numbers. You basically want to get some protein before and after your workout. The carbs are to ensure you have plenty of energy for a metabolically challenging workout. You don't have to drink them during although that helps in case you consumed the first "serving" too long before your workout and "crash". Not a concern most of the time. But I kind like doing it. As BryanC pointed out, research shows that you don't need a lot of protein to get the desired effect. So a total of 20 grams all together is probably fine (maybe even overkill!).
My point: Use what's convenient. For instance, mix up shape of 20 grams of protein and 20-40 grams of carbs and drink it in thirds as per above (although I said I drink 1/2 before--that was a typo).
There is one goal here: protect your muscle and provide energy.
we have a name for it, BUT... it will probably change. That and I don't want anyone from another company to steal it. [img]smile.gif[/img]
Also, I've seen a bunch of other questions about it on the board. I don't have time to respond to them today, but as soon as I have time, I will post something that takes care of most of them. Remember, the more you deviate from what I laid out--for instance, the more whole grains, beans, etc that you add in--the more you should consider counting calories. A lot of you want to eat "clean" but use a more moderate carb approach, as opposed to this lower carb way of eating. That will be VERY effective as I think it's basically TAP, BUT it gets away from the point of what I posted originally. Some will have success without counting calories on a moderate carb approach, especially if they're familiar with dieting. However, the general public will have a hard time with it.
Do you plan on following this diet long-term JP? I have just started it to cut down a few pounds and I think I will try it for bulking after that. Probably just add some more carbs PWO, eat more protein and fat, and allow a few cheat meals per week.
I don't mean to be vague, but a serving to me is just however much I can eat. A few pieces of chicken, a filet of steak or pork. As far as the cholesterol, it could be I guess, and it would still work, but I personally make an effort to still avoid most saturated fat. The pepperoni I eat is lowfat turkey pepperoni, I mostly eat white meat poultry, and lean cuts of steak. The cheese I eat is mostly lowfat (NOT fat free), but I do permit myself to eat some "good" cheese every now and then. I would wager than my cholesterol has dropped significantly on this diet. I haven't measured it in months, so I will check it tomorrow and see where it is. You should also check out the thread at the top called "Adam's diet-an explication" for more info on this diet.
... just joking, Adam 
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