The windows of opportunity occurs immediately after the workout is over and lasts for 1-
2 hours. If the right nutritional choices are made then this can be the most anabolic
time of the day, meaning that it is this time in the day that your muscle cells are primed for
muscle building. I said it ‘can be’ anabolic if the right nutritional choices are made
because it can also be the most catabolic time in the day.
Remember, your body’s primary function in life is to survive and supply sugar to
your brain so that you can live. Your body does not care about having 18-inch arms or
a ripped and muscular body that you can show off. If you do not supply your body with
the building blocks it needs to repair itself then where do you think your body gets
what it needs? I hate to say this, but your body needs to get it from somewhere so it
will start to convert your precious muscle into energy for survival! So how do some
guys build huge muscles with crappy or no workout nutrition strategies? Your body flips
a ‘switch’ within about 24 hours and shifts back to anabolism but until you get nutrients
into your body it stays in a catabolic state for a few hours after your workout is complete!
To maximize the Anabolic Phase, you must drink another liquid protein&carbohydrate drink immediately after your workout.
Regardless, it is important to understand that insulin sensitivity and glucose tolerance are higher at this time of day than any other time – take advantage!

The Growth Phase occurs for up to six hours after training, assuming that you depleted at least 70% of your glycogen reserves
during your workout. During the Growth Phase it is important to continue to feed with carbohydrates and
proteins but like the Energy and Anabolic Phases. These meals
should consist of real foods since your body is moving back towards
normal functioning as that anabolic window closes. Basically the period of time
for muscle growth is diminishing since insulin sensitivity is taking a vacation until your
next workout, and you will have to part ways with your good friends Testosterone and
Growth Hormone for a little while.
Considering this change back to ‘normalcy’ it is important that our high-glycemic sugary
foods and rapidly digesting protein super heroes who stole the show in our Energy
and Anabolic Phases are now the arch enemy during the Growth Phase. These liquid
drinks provide a huge, muscle-building insulin surge so they are beneficial during and
after the workout but raising your insulin levels at other times of the day will instantly
reward you a fine pot belly!

The Recovery Phase will encompass everything you eat during the rest of the day.
After we eliminate 8-9 hours for sleep and 7-8 hours for the Energy, Anabolic and
Growth Phases there are 8-9 more hours in the day which will make up your last three
meals. These are the meals that are considered the Recovery Phase.
How you eat during this period is highly individualized.

1. What is a carbo drink? Can isotonic drinks like 100 Plus be considered as a carbo drink?
Carbo drink is come from simple glucose and glucose polymers such as maltodextrin, dextrose, fruit or fruit juice. Yes,100 Plus and any sports drintk is carbo drink.

2. The article mention about Energy phase. What is that?
The Energy Phase occurs during the workout when your energy demands are the highest in the day.
Ideally, you want your energy to come from ingested food prior to workout and not from your own body stores. If you end up using your own body stores for energy then don’t be surprised if you actually get smaller and perform at a lower level in the gym. This is not what you want! Since we are trying to achieve the opposite effect and pack on inches of hard muscle to our frame, then it becomes important to ingest the appropriate nutrients during our training.


3. What exactly is the difference between anabolic and growth phases? The purpose is the same to rebuild muscles right?
Anabolic is phase of metabolism tend toward "building up" organs and tissues. These processes produce growth. In Anabolic phase, replenish your depleted glycogen reserves to swith our body’s protein balance to positive, then the growth phase happen. This is the best time (Anabolic Phase) of the day to eat the wrong foods and get away with it – having a king-size carbohydrate and protein drink will not lead to fat gain. To make it simple, Catabolic trigger anabolic and anabolic trigger growth.

4. Is there any way to know that we have depleted 70% of our glycogen store?
For basic, if you follow the set-reps and keep the intensity in bodybuilding program of your choice will ensure you severely deplete more than 70%.


5. If we workout late at night, say 10pm and had our dinner first, will consuming protein whey and carbo drink be enough to benefit from the anabolic phase? Are we going to miss out the Growth phase if we go straight to bed one hour after the workout without consuming real food?

How do we strategize for nutrition requirements for above scenario in #5?

If you train late at nite, you're screwed - just kidding. Actually, if you train late at nite you can simply ingest post workout meal and have a midnight shake (a Grow! and some oatmeal might make a good choice) Remember, the Growth Phase, is still marked by increased fat oxidation (even in the presence of some dietary carbohydrate) and increased glycogen synthesis (especially in the presence of some dietary carbohydrate). In this case, The Post Workout meal (anabolic phase) is most important and don't skip this one.

Let me share with you about bedtime story.(Thanks to pizzaboy introduce me to John Berardi)
Accroding to Dr. John Berardi, the combination of fast and slow may be best for both increasing muscle protein synthesis and preventing muscle protein breakdown during bedtime.

Read his article (bedtime story) and you'll find out what actually happen during bedtime.It's very intersting.
http://www.johnberardi.com/articles/nutrition/bedtime.htm

This post has been edited by arekey: Dec 29 2010, 11:14 AM

TQ DL. I don't mind coz John Berardi have quite reputable same as muscle_fuel, but not someone like "fabolus guy".
You are absolutely rite as always . Sometime we have to put down the academic text and started looking&observe around.

Why not 5/3/1 Method?
High school and college coaches using the 5/3/1 with their athletes with amazing success.
In Here, it's ken86

This post has been edited by arekey: Dec 30 2010, 04:35 PM

HAPPY NEW YEAR TO ALL IRON BRUTHA!!

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Added on January 1, 2011, 3:25 pmPost Workout, Breakfast.

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Added on January 1, 2011, 3:42 pmI noticed that every person (who had used steroids or not) and possessed a incredible physique had at ONE POINT IN THEIR LIVES ‘bulked up,’ which led to gaining the largest percentage of the muscle on their body. Later, they went on a fat burning program to shed off the excess body fat.
I also discovered that the majority of very successful bodybuilders who preach, ‘make sure you can always see your abs,’ or ‘keep an eye on your waistline,’ or ‘never let your body fat go over...’ blah blah blah - actually do the complete opposite. They do NOT follow the ‘you do not need to bulk up to gain muscle’ camp at all. History shows that almost ALL of the massive bodybuilders take at least 3-4 months each year and focus on simply putting on as much WEIGHT as possible.

You can say all you want about how much more advantageous it is to stay lean all year and not have to do a huge cutting phase at the ‘risk’
of losing muscle, but the reality is that the guys staying lean all year only gain 3-5 pounds of muscle versus guys who bulk, and yes, look
fat, BUT come back with an extra 20 + pounds of muscle each year. Which would you prefer? To train like a madman and make few gains each year or to commit half a year or more to JUST getting BIG and than cutting down? Remember, you’ll only be ‘chubby’ for 6 months of your life but you will have a lifetime to look MUSCULAR and look like someone who actually works out with weights. Yes, you will gain some fat and yes, you will not be able to see your abs for a little while but who cares? It will take 3-4 months to get rid of the body fat BUT you will be 30-50 pounds heavier. Think about the long-term picture not short-term picture.

Don’t be that guy who trains week in and week out and month in and month out and spends tons of money on supplements and has nothing to show for it. All you have to do is accept the fact that bulking up will truly get you what you want IN THE END.



This post has been edited by arekey: Jan 1 2011, 03:50 PM

We call it Blog Whoring.
The fabodylous guy happen to whoring his blog, now this kasey is his successor.

This McD 'Junk Food' Provide whoopingg 2000 instant calories, your muscle cells and liver have only a certain storage capacity. Once they are
topped off the excess inventory or calories go to the only other available storage site – your fat cells!

You should careful when to eat this junk food.

This post has been edited by arekey: Jan 5 2011, 10:38 AM

It is about storage capacity. But we not whooping 2000 calories at one go except post workout.
If we need 5000 calories a day, then we do it timely manner not one go brutha. That's why Nutrition Timing strategy is essential.

I said FAST = JUNK

Tell me brutha, when you taste the McD, izzt taste same like meat/chiken or sumthing else?

Remember there is lot of chemical involve just to keep it the right colour at the right crispness for the right length of time.
This chemical is toxic and lead to.....healthy???

This post has been edited by arekey: Jan 5 2011, 01:24 PM

A. MMA fighte

B. Powerlifter

C. Bodybuilder


Women generally like only option A, MMA fighter. Guys that look like the other two are deemed too big for most women.

Now in terms of facial features…..well, you’re f***ed if you’re ugly.

What actually we need to feel?

Oh Alrite. You're the man..
I think he cumming when he do the concentration curl

We don't wanna be called 'pregnant bodybuilder' also

Hello Iron Brutha

I happen to buy UN Animal M-Stak from egonutrition.
After having 2 serving, i've notice that it's contain gelatin

Already email to universal nutrition and this is what i've got

I hope should be more concerned for muslim buyer like GNC.
GNC told the muslim buyer that Hydroxycut (Pill Version ) is not halal.

I wanna let go this UN Animal M-Stak to non muslim iron brutha for RM100 (19 Serving left)

PM me if anyone interested.

They tend to miss understood between spotter and supporter.

To all my friends, my old friend Dato Malek Noor collapsed during a charity football match in Ipoh, and is now warded in the Ipoh Pantai Medical Center. He suffered a heart attack and is currently in a coma. Doctors reported that 2 of his arteries are blocked. My prayers for a quick recovery goes out to him.-SUMBER TERRY GALLYOT

Coz they're feeling the competition heat......

I Prefer Higher BV

You just need ONE-ALL-OUT-SET to build muscle with Heavy weight and high reps(12)
After you done this set, just move to another exercise. this will prevent you overtrain.

Rest between set should not more than 1.5 minute.

What about it?

Injury......

You training or doing homework??