Psmf Diet Plan Bodybuilding ExercisesEarly Morning Fasted Training . Ideally the fast should then be broken at noon or shortly thereafter if you arise at 6- 7 AM like most people. Afternoons and evenings are usually spent in the fed state. Most people simply find it easier to fast after awakening and prefer going to bed satiated. Afternoons and evenings are times to unwind and eat. For adherence reasons during dieting, I've also found that placing the feeding phase later in the day is ideal for most people. If you're training first thing in the morning and finish at 7 AM it would call for a feeding phase of 7 AM to 3 PM. That's just a bit too early for my liking. Could you still do it and start the fast in the middle of the day? But generally speaking, this would compromise diet adherence for most people. Seeing that most my clients wants to lose fat, optimal diet adherence is high on my priority list. I always aim for a diet design that is easy, painless and maintainable in the long term. So how have I solved this dilemma, knowing the importance of pre- and post- workout protein intake? The protocol. Most clients maintain their 8- hour feeding- window between 1. For those doing early morning fasted training I have maintained that feeding window and added small feedings of BCAA pre- and post- workout. Similar to fasted training, 1. BCAA is ingested pre- workout. However, instead of initiating the feeding phase immediately post- workout, which is the standard protocol for regular fasted training, another 1. BCAA is ingested two hours after the first. A third dose may then be ingested depending on when the client prefers his feeding- window. Early morning fasted training.
The fat fast is a technique brought by Dr. Atkins’ New Diet Revolution – used by people who are metabolically resistant and have trouble with their induction. Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. AM: 5- 1. 5 minutes pre- workout: 1. BCAA. 6- 7 AM: Training. Psmf Diet Plan Bodybuilding CompetitionsThe Psmf Diet also known as the Protein Sparing Modified fast is a ketosis-based way of eating designed to invoke rapid weight loss with minimal exercise. AM: 1. 0 g BCAA. 1. AM: 1. 0 g BCAA1. PM: The . Start of the 8 hour feeding- window. PM: Last meal before the fast. For the sake of convenience, I recommend getting BCAA in the form of powder and not tabs. Simply mix 3. 0 g of BCAA powder in a shake and drink one third of it every other hour starting 5- 1. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations. Protein synthesis. I had some concerns before deciding on incorporating and recommending this protocol on a wider scale. After rigorous testing, these concerns have not proven to be valid. My first concern was that results would be compromised if the post- workout meal was pushed back several hours. I haven't seen any trend, such as lack of progress or loss of strength and muscle mass, to indicate that this is the case. The results are on par with those obtained with the other protocols. Consuming BCAAs every other hour through the fast is sufficient to keep protein synthesis stimulated and prevent protein breakdown. If protein intake is completely omitted, it would undoubtedly affect results negatively. Thus the compromise of ingesting BCAA pre- and post- workout through the fast, before the real post- workout meal, which is initiated at the usual time of the feeding phase. Will we still derive the benefits from regular fasting if we consume small amounts of protein throughout the fast post- workout? If carbs are omitted, the increased insulin sensitivity will quickly bring back basal insulin to fasted state levels despite consuming 1. The fasted state is almost fully maintained post- workout. When the post- workout meal comes around is also when muscle protein synthesis is beginning to take off. Though muscle protein synthesis is acutely stimulated post- workout in response to resistance training and protein intake, studies show some latency in regards to elevation and peak. Protein synthesis starts to climb about 3- 4 hours post- workout, reaches a peak at the 2. Even if you push back the post- workout meal a few hours, you will be in the fed state at a time when nutrient partitioning is optimized and muscle growth likely to occur. By consuming small amounts of BCAA through the fasted state we are stimulating synthesis and halting breakdown. A few hours later, when protein synthesis is increasing, we enter the fed state. The latency seen with protein synthesis in response to training, and the fact that we have amino acids (BCAA) in circulation pre- and post- workout, goes a long way in explaining why clients following this protocol get equal results to those following other protocols. Hunger and hypoglycemia. My second concern was that clients would be hungry or suffer bouts of exercise- induced hypoglycemia post- workout. This would compromise diet adherence and/or impair productivity during the fast and make the protocol worthless. Fortunately, this has not been proven to be the case. For some it will feel unnatural to not eat directly post- workout. This is part of a learned response. After a training session we want to reward ourselves . Even if there is no real physiological need to do so immediately. If anything, high- intensity exercise in the fasted state tends to suppress appetite in the short- term and not increase it. This is mirrored by my personal experience as well. If I train within the hour upon awakening, I still don't get hungry until the time I am used to eating - which may be 4- 5 hours post- workout. Clients have reported the same. There are no hypoglycemic episodes reported so far, but this was only a true concern of mine for those involved in fairly glycogen- demanding training such as Cross. Fit. Considering that there's a fair amount of liver glycogen available to maintain blood glucose levels during training after an overnight fast this is not so strange. The only way I could imagine someone experiencing hypoglycemia post- workout, if a post- workout meal was delayed for several hours, would be after prolonged and strenuous training in combination with severe calorie or carbohydrate restriction. In such a case the training session would induce a substantial and acute energy deficit along with complete depletion of liver glycogen content (which would escalate protein breakdown and also increase the risk of hypoglycemia). I am not a fan of prolonged endurance training in the fasted state. For others, hypoglycemia is not a concern. Even type 2 diabetics maintain blood glucose very well in the hours following fasted state training in spite of not eating post- workout. For a metabolically healthy individual, there is nothing to worry about. BCAA vs whey. What's all this fuss about BCAA and could we not use another protein source such as whey protein? Strictly speaking, no. BCAA contains the three major amino acids intimately involved in activating muscle protein synthesis, including leucine which is the key player. Whey protein contains 2. BCAA. Other high- quality protein sources, such as meat, contain 1. BCAA. To get an equivalent amount of BCAAs into circulation during the fasted state would require 1. That's more than 5. With BCAAs we are getting maximal benefits with regards to muscle protein synthesis for a minimal caloric load. The latter point being important to maintain the fasted state and to allow for a liberal 8- hour feeding window later in the day. Summary. If all this sounds like micromanaging to you, that's exactly what it is. Inquiring minds would probably like to know what, if any, benefits there are in maintaining a fasted state a few hours post- workout when it comes to muscle growth and recovery. But I'd be hard pressed to make such arguments when there aren't any. The real growth takes place later in the day, when the feeding- window is initiated. Until then we make sure that: * Muscle protein synthesis is stimulated and protein breakdown inhibited by regular feedings of BCAA pre- and post- workout.* Appetite is suppressed and insulin sensitivity maintained throughout the fast.* The feeding- window is initiated at the usual, entrained, time point. This is how I have solved the dilemma of early morning fasted training without compromising the results of my clients.
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