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Tuesday December 12, 2017

Strength and Growth part 2


Written by James Cipriani

James Cipriani, ISSA - CPT

 

Strength & Growth - The Supplement Plan, Part 2

Part 2 of the Strength & Growth Supplement Series - Click Here for Part 1

 

"What does that mean to you? You need to feed and supplement yourself properly and frequently throughout these three hours to maximize your growth."

Supplement TimingThere is a crucial time period shortly after your workouts that is a make-or-break period for muscle.

The timing of the insulin spike is important for needed amino acid transport. This is mandatory for prevention of protein degradation and stimulating synthesis. In the past couple of years, science has opened our eyes to important supplementation tactics that stimulate this powerful muscle building mechanism that will, in turn, lead to overall gains in muscle growth.

Bodybuilding NutritionFirst we were enlightened to the fact that a pre-workout protein/carb supplement BEFORE your workout increases the flow of amino acids to working muscles during training. So you would be wise to consume a pre-workout shake consisting of protein and simple carbohydrates. This will flood your muscles with valuable building materials they need while working.

 

 

Timing Your Supplements To Build Muscle

Next, researchers showed us that ingestion of a supplement consisting of amino acids and simple carbohydrates directly AFTER training is the most potent stimulator of muscle growth. It would then make sense to consume the same type of shake post-workout as you did pre-workout. But, you can't stop there. Research has also shown us that amino acid transport and uptake into muscle is 300% greater during the three hours post workout than any other time of the day.

What does that mean to you? You need to feed and supplement yourself properly and frequently throughout these three hours to maximize your growth.

 

You may be asking yourself, "How do I incorporate all of this information into my training and nutrition to its fullest benefits?" The most beneficial and scientifically sound way I have seen has come from a sports scientist by the name of Paul Cribb (B.H. Sci. HMS. Exercise physiologist, Director of research for AST Sports Science). He has laid it all out in what he calls THE ANABOLIC BRACKETING AND NUTRIENT TIMING FACTOR. Here is what it looks like:

Step 1. Use a protein/carb liquid 30-45 minutes preworkout, preferably whey protein isolate and a glucose mixture. Now is also a good time to use creatine, glutamine, and thermogens as well.

Step 2. Ingest the same shake immediately post-workout. These first two steps are your "anabolic bracket." This is also a good time to utilize creatine and glutamine again, as well as taking your antioxidants.

Step 3. You need to consume a small meal about 20-30 minutes after your second shake to prevent anabolism from disappearing. A low fiber/high glycemic carbohydrate should be combined with a small serving of low-fat protein. This meal prevents the drastic drop in blood sugar and insulin levels that your glucose/simple carb consumption creates.

Step 4. Since net gains in muscle are a product of preventing protein breakdown and stimulating protein synthesis, this next meal selection is crucial. You will easily meet your needs by ingesting a quality meal replacement. This should be sipped on within 60-90 minutes post-workout.

Step 5. You still have time left in your three hour window to capitalize on, so we will have one more meal of low fiber/high glycemic carbohydrates and low fat protein. You can easily make one meal in advance and eat half of in for step 3 and the other half here in step 5. Now is also a great time to have one more scoop of whey protein isolate and a serving of micronized creatine.

Now that you have the guidelines for a supplementation plan, let me lay out for you what my current supplement schedule looks like and how I utilize the "bracketing" and "anabolic timing" methods:

My Current Supplement Schedule Plus Post-Workout Nutrient Timing:

5:30 a.m.

2 Thermogenic Caps at wakeup

6 a.m.

1 Multivitamin/Multimineral and 1000mg Vitamin C, and 1 scoop of Whey with Meal 1

9 a.m.

1 Meal Replacement Packet mixed in water

10 a.m.

1 Thermogenic Cap

4 p.m.

2 Thermogenic Caps, 1 scoop of Whey, 1 scoop of Glucose-based Creatine, 5-10gms of l-Glutamine

5:15 p.m.

1 scoop of Whey, 1 scoop of Glucose-based Creatine, 5-10gms of GL3, 2 caps of NAC, 1000mg Vitamin C, and 800-1000i.u. Vitamin E

5:45 p.m.

Half of a cup of low-fat or non-fat cottage cheese, 1 banana

6:15 p.m.

1 Meal Replacement Packet in water

7:45 p.m.

Another half of a cup of cottage cheese, ½ - 1 cup of fresh pineapple, 1 scoop of
Whey mixed in water with 5gms of straight Micronized Creatine

10:30 p.m.

1 Meal Replacement Packet, 1 Multivitamin/Mineral, and 1000mgs. Vitamin C

You may notice that my diet sits a little different than last article. I have changed things slightly as I am starting to cut calories for the contest season and I have made a few different food choices to minimize my cooking. With the information and template provided, you should have more than enough information to start maximizing your supplementation.

Training CalendarThe Next Four Weeks Of Our Training

For those of you who have been following the workout program, it is time to change up our body-part split and exercises. Make sure you utilize the first week as a break in week and then amp up your intensity for the last three, going all out!

Day 1 - Back and Forearms

Pull-ups - 20 reps with your bodyweight.
V-bar pulldowns - 2 x 4-6
Bentover Barbell Rows - (1 acclimation set) 2 x 4-6
Weighted Hyperextensions - 2 x 6-8
Wrist Curls (1 acclimation set) - 2 x 6-8
Standing Dumbbell Wrist Curls - 2 x 6-8 each side

Day 2 - Shoulders and Traps

Seated Front Barbell Press (4 warm-up sets) - 3 x 4-6
Seated Dumbbell Press - 1 x 4-6
Side Lateral Raises (1 acclimation set) - 2 x 4-6
Barbell Shrugs (1 acclimation set) - 3 x 4-6

Day 3 - Legs and Calves

Squats (4 warm-up sets) - 4 x 4-6
Lunges - 2 x 4-6 per leg
Stiffleg Deadlifts (1 acclimation) - 2 x 4-6
Seated Calf Raises (2-3 warm-ups) - 2 x 4-6
Calf Raises on the Leg Press (1 acclimation set) - 1 x 4-6

Day 4 - Chest and Abs

Bench Press (4 warm-up sets) - 3 x 4-6
Barbell Incline Press 2 x 4-6
Weighted Dips 2 x 4-6
Rope Crunches (1 warm-up set) 2 x 10-12
Weighted Leg Lifts 2 x 10-12

Day 5 - Biceps and Triceps

Barbell Curls (4 warm-up sets) - 3 x 4-6
Alternate Dumbbell Curls 2 x 4-6
Lying Tricep Extensions (3-4 warm-up sets) - 2 x 4-6
Dumbbell Tricep Extensions - 2 x 4-6
Tricep Pushdowns - 1 x 4-6

There you have it! For the last part in this series, we are going to uncover how to incorporate cardio into your program and how to put together a plan for fat shedding.

Until then, train hard and with passion!

James Cipriani, ISSA-CPT
Cutting Edge Personal Training
(203)775-5128
This email address is being protected from spambots. You need JavaScript enabled to view it."> This email address is being protected from spambots. You need JavaScript enabled to view it.

www.jimcipriani.com

 

Other Articles by James Cipriani

Strength & Growth Supplement Plan - Part 1

Maximum Muscle Part I

Maximum Muscle Part II

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