No la. How to cycle creatine. Lol, it's not a hormone. I just ran out of it, too lazy to buy and partially as an experiment to see if creatine seriously works or not. I know there are studies out there which prove its efficacy without a doubt but sometimes you need to find out for yourself y'know.

You don't really need an insulin spike PWO actually. You just need to eat something healthy PWO. Don't worry about optimization at this level. In the grand scheme of things they don't really matter. It's the macros at the end of the day which does.

Guys, wanna ask. Do you guys eat when u feel hungry? or you all follow the time u all set to take in the meals and ignore and waited till the time u all set eventho u all are hungry?

Thanks! Point noted.

From an optimal health point of view, if HGH production induced by intense workout session is undermined by consumption of refined sugar (say for a period of 2 hours pwo), and considering that we don't really need insulin spike pwo, then I presume it's good practice to refrain from refined sugar pwo in order to reap the health benefits of HGH production?

Meal timing don't matter. as long as u hit marco and calories you need of the day. what the point u need wait till the timing?

OPTIMALLY, yes. simple sugars after a preworkout imo is better as it spikes your insulin

REAL LIFE situations where this method only works if you got like sub 10% pre contest prepping.

as DL says, in the grand scheme of things its doesnt really matter if you do this but you ignore everything basic ie rest workout diet.

Yeah I do understand that hitting the right macros and training consistently plus rest is more important that anything else. I'm doing that while also trying to get variety of micronutrients from various vegetables and moderate fruits.

Now also trying to further optimize whatever is easy to do, for the extra health benefits. Eg removing refined sugar pwo is easy, and If (that's why I'm querying) the benefits significantly outweigh the other option then why not? :-)

tbh there are two schools of thoughts in this.

one is the conventional anabolic window where an insulin spike PWO workout would increase the potency of your post workout shake, ie increase absorption of your whey protein

another is where research shows that the anabolic window in itself is not just 2 hours, its way, way longer than that. DL is saying that PWO insulin spikes wouldnt matter because the anabolic window is huge, therefore you dont need to time your insulin spikes in conjunction of your anabolic window. having a big meal in itself would be more than enough to spike the insulin

your decision. either way, still doesnt matter lol.

JFT, brah.

If both don't matter then I'm going for the limiting refined sugar option for the HGH benefits (and many other benefits as well) . And what's JFT, just f-kin train? :-D or just for today. Thanks for the long reply man, appreciate it.

This post has been edited by DT1: Mar 15 2013, 03:26 PM

AFAIK, in natural trainees, it's not likely you will be able to manipulate GH sufficiently to have any significant physiological effect. Like DL said, it's the bigger picture that matters and the anabolic window is more like a garage door.

Thank you. Both of you definitely do the JFT method. Everyone should do it. I can't drive this point home enough to the beginners.

ps. Mike.... you also do the JFD method right?

This post has been edited by darklight79: Mar 15 2013, 07:30 PM

wanna ask something guys, about the dumbbells that the gym im working out in...

you see now i'm currently stuck at 20kg bells, and the next set of dumbbells is 60 lbs . ( examples like bench press, military press)

How am i suppose to progress? I'v tried the 60 lbs dumbbells, and it's too heavy for me but i dont wanna get stuck at 20kg for so long...

Use a barbell then.

Welcome. See guys I can give serious answers too, provided the question is worth replying!

This. Quoted for truth

Dont diss jfd kays. My abs damn apparent this morning when I checked, muahaha

Get 15 reps on the 20kg db and then switch. Its still not an excuse to not progress. Or barbells as Dan says. Either way works

so i just read about this in Men's Health mag.

don't take carbs before lifting as your body will use carbs as energy rather than fat.. hmm.. if dont eat an hour before gym feel so weak eh?

What if you take carbs before hitting weights BUT you do some cardio first to burn it off

cardio and warm-up is different. cardio will use up your strength that you need to use to carry those heavy weights later. short-high-intensity cardio is good as a finisher after those weights training

warm up as in 10 - 15 min light jog?

yes warm-up = light jog/cycling to get your blood flowing to start up your machines

Quick question guys, how do u guys estimate how much daily calories intake u should take?
I'm 170cm, 53kg, wanna increase, i use online calculator but comes out various figure....

taken from alien9 signature link:
http://www.calculatorpro.com/calculator/ka...bmr-calculator/
http://www.bmi-calculator.net/bmr-calculat...edict-equation/

various figure?
just follow this calculator enough. i dont see any big different if u calculate correctly