This document contains frequently asked questions (FAQ) about Layne Norton compiled from an online thread. It covers topics related to Layne Norton's work, nutrition advice, diet, training, supplementation, studies, and cardio. The FAQ is organized into multiple parts covering general nutrition, food information, protein, amino acids, pre-workout nutrition, study discussions, training, and cardio. It provides concise answers and Layne Norton's opinions on a wide range of fitness and bodybuilding topics.
This document contains frequently asked questions (FAQ) about Layne Norton compiled from an online thread. It covers topics related to Layne Norton's work, nutrition advice, diet, training, supplementation, studies, and cardio. The FAQ is organized into multiple parts covering general nutrition, food information, protein, amino acids, pre-workout nutrition, study discussions, training, and cardio. It provides concise answers and Layne Norton's opinions on a wide range of fitness and bodybuilding topics.
This document contains frequently asked questions (FAQ) about Layne Norton compiled from an online thread. It covers topics related to Layne Norton's work, nutrition advice, diet, training, supplementation, studies, and cardio. The FAQ is organized into multiple parts covering general nutrition, food information, protein, amino acids, pre-workout nutrition, study discussions, training, and cardio. It provides concise answers and Layne Norton's opinions on a wide range of fitness and bodybuilding topics.
Compiled by Hypertrophik from the Layne Norton Str8flexed thread at Mu!ular "e#elopment http$%%forum&mu!ularde#elopment&!om%ho'thread&php(t)*++, -pdated$ .anuary /80 +118 Updates: Layne Nortons Media on youtube.com Layne Norton2 liftin3 #id0 home #id0 and other random tuff ttp:!!""".youtube.com!biolayne Misc: #n Laynes $.%. "ork: #n Laynes "ork: #n Laynes interest in $o"erli&tin': #n Li(er )n*yme +alues: Layne on Ultimate talk radio: #n Laynes ,tats durin' te -../ 0N1F Mid America Muscle 2lassic o(erall 3een campion A typical day &or Layne: Food 0n&ormation: / Layne Norton FAQ #n pumpkin as a carb source: Nutrition Ad(ice &or yout: #n optimal ratio &or ome'as: #n Laynes &requency o& eatin' e''s %iet: #n calculatin' carbs durin' re&eed days: #n di&&iculty to sleep durin' dietin': #n countin' &at &rom supplements: #n carb cyclin': #n bulkin' "it no carbs: ,upplementation: #n "en to take ALA: #n bene&its o& 2issus: #n i& Layne takes Aracidonic acid: #n antio4idant supplementation: #n Fiber supplements: #n ,tudies concernin' ,esamin as a &at loss supplement: #n )4pired 5ey $rotein: #n /6carbo4y6-6amino676pyroben*ol(789 diol) as a sleep aid: #n Accelerade: 3rainin': #n learnin' o" to squat: + Layne Norton FAQ #n $re(entin' muscle loss durin' MMA trainin': #n ,quat ,tance: #n stren'tenin' back: #n per&ormin' 11 curls : #n %eadli&ts: #n trainin' "it soulder problems: #n stretcin' "ile %2 trainin': A ,ample o& Laynes Upper body $o"er trainin' day : #n :est!,oreness "ile per&ormin' Laynes ;ypertropy!$o"er trainin' pro'ram: 2ardio: #n ;i' 0ntensity 2ardio durin' te o&&season: $rotein 0n&o: #n red meat inducin' an insulin response: #n $rotein denaturin' and te e&&ects on Amino Acids: ,tudy %iscussions: #n Anti6o4idants! $ro o4idant: 2ontest $rep: #n "at to do "en pro'ress stalls durin' pre contest prep: #n cuttin' protein durin' prep: #n upper body prep &or a contest: 4 Layne Norton FAQ 3able o& 2ontents $art A: <eneral Nutrition 3opics: #n Fruits and +e'etables #n =uice $lus (s :e'ular +e''ies #n s"eet potatoes (s oats #n :ed Meat: #n dietary &ats: #n 1lood $ressure: 2omments on an old scool "ei't 'ainin' sake: #n 1o"el Mo(ements durin' %ietin': #n eatin' &at &ree lo" su'ar yo'urt durin' diet #n pre"orkout &ood: $art 1: Food 0n&ormation: 3opics: Laynes Fa(orite tastin' "ole &ood protein source 2ocoa and 3estosterone le(els #n orse cestnuts and (ascularity #n Alcool #n Ni'ttime nutrition: #n ni't &eeds: #n Fast &ood &ried products: #n 5ater consumption #n Fiber 2aloric (alue: * Layne Norton FAQ #n Laynes main carb source: #n Fiber #ne: #n 5ole )''s and 2olesterol 2oncerns #n Milk: #n 2ountin' Fibers durin' %iet: #n Acesul&ame >: #n Fruit 2onsumption: #n ,alt intake: :e'ardin' )'' quality: #n )?)>0AL bread #n Lettuce: $art 2: %iet $roducts 3opics: #n %iet ,odas #n 2alorie &ree products $art %: $rotein 0n&o 3opics: #n $rotein 0ntake $ #n te need &or $rotein ,akes! #ptimal amount o& $rotein ! 5ole Food (s 5ey #n A'in' and $rotein 2onsumption: #n te trend o& more protein is better #ld scool (s $resent day di&&erences in $rotein consumption 3e use o& Micro"a(es and $rotein %e'radation: 3e use o& Micro"a(es and $rotein %e'radation: #n $roducts lo" in 2arbs Absorption o& 12AA "it &ood )'' (s 2asein $rotein be&ore bed #n ,oy $rotein #n %i!3ri!lon' peptides di'estion and assimilation: #n countin' protein &rom carb sources: #n <luconeo'enesis a&ter lar'e consumption o& protein: 5 Layne Norton FAQ #n 2icken (s 1ee& bioa(ailabilty #n <emma $rotein #n $rotein Absorption: #n <emma bein' equi(alent to soy: #n "en to take 5ey 0solate: #n Muscle 'ro"t: #n 5ey ;ydrolysate: ;eatin' ! 2ookin' and $rotein quality: #n buck"eat &raction protein: <eneral $rotein!12AA questions : #n amounts o& sake layne uses a day: #n $rotein requirements! $)$30%)6bound amino acids (s &ree &orm amino acids #n $rotein $o"ders: #n %enaturin' e'' protein: #n 2e"in' and denaturin': #n $rotein Frequency #n $rotein Absorption: #n 2alculatin' protein requirements: $art ): 12AAs 3opics: #n 5y te pre&erence o& 12AA o(er 5ey in $5# sakes #n 12AA Absorption #n 12AA dosin': #n 2aloric +alue o& @tend! 12AA e&&ect on insulin #n 2ountin' 12AA to"ards $rotein requirement: #n 1ene&its o& Leucine ! 12AA #n 12AA 3imin': #n bene&its o& 12AA supplementation: #n 5y Layne likes 12AA supplementation: :ecommended 12AA dosin': #n 12AA supplementation on a ti't bud'et 122A (s )AA $o"der 12AA (s 2apsule 12AA , Layne Norton FAQ #n sippin' 12AAs %o 12AA bea(e like creatine in terms o& ,aturation! Ma4imum amount o& recommended 12AA #n durin' "orkout nutrition: #n Usin' Leucine as a replacement o& carbs in $5# nutrition durin' lo" carb dietin': 12AA timin' issues $ #n te need o& 12AAs: #n 12AA e&&ecti(eness durin' >eto'enic diets: #pinion on di&&erent 12AA products: #n 12AA stability!$otency in ,olution: #n %issol(in' 12AAs #n usin' 5ey and 2arbs (s. 12AA and 2arbs: #n cyclin' $rotein and 12AAs: #n te e&&ects o& )AA! 12AA on >eto : #n 12AAs and Fastin': #n 12AA dosin' bet"een meals: #n studies tat su''est compositional can'es "en supplementin' "it 12AA!Leucine #n sippin' 12AAs: 3roublesootin' 12AA dosin': #n determinin' 12AA amounts: $art F: $re!$ost 5orkout Nutrition 3opics: $re 5orkout meal: #n $re"orkout meals: #n $eanut butter in $5# sakes: #n de4trose in $5# sakes #n "ole &ood consumption a&ter a $5# drink 2omments on a $5# drink #n ni't time $5# meals : #n di&&erences bet"een $5# carb sources #n 2arbs be&ore!durin'!a&ter trainin': 6 Layne Norton FAQ #n Laynes $ersonal $5# sake #n durin' "orkout sakes: #n 5M, in $5# sake: 2omments on carb source in a $5# sake: #n $5# sakes durin' a 2ut: #n recommended amount o& su'ar in $5# sakes: #n Leucine in $5# sakes: #n Milos ,arce( durin' "orkout sakes: #n $rotein sources &or $5# sakes: #n carboydrate intake "it $rotein $ost "orkout 3roublesootin' Foam in $5# sake #n a(in' - $5# meals: $art <: ,tudy %iscussions 3opics: Modulation of mu!le protein metabolim by bran!hed7!hain amino a!id in normal and mu!le7atrophyin3 rat& 8imin3 of amino a!id7!arbohydrate in3etion alter anaboli! repone of mu!le to reitan!e exer!ie 8he 9ffe!t of :rotein and Amino A!id Supplementation on :erforman!e and 8rainin3 Adaptation "urin3 8en ;eek of <eitan!e 8rainin3 Caffeine i er3o3eni! after upplementation of oral !reatine monohydrate& =n mixed7mu!le fra!tional ynthei rate >FS<? $art ;: 3rainin': 3opics: #n le' trainin': #n squats and lo"er back: #n Upper back: #n restin' bet"een sets: #n o(ertrainin': #n rep!set scemes: 8 Layne Norton FAQ #n ;i' +olume trainin': #pinion on routine by 36nation: Frequent trainin' and ,oreness: $o"erli&tin': Li't %ay "orkout #n 2est de(elopment: Laynes 5orkout =ournal: #n 2al(es: #n circuit trainin': #n Layne per&ormin' 3raditional squats: #n squats &or 'lutes and ams: #n "armin' up: #n Laynes %ynamic delts routine $ 3ou'ts on a le' routine: #n inner ti' de(elopment: Quad elp #n splittin' le' routines: #n te e&&ects o& calistenics on reco(ery #n "orkout e&&ort: #n &ront squat &orm: #n 3otal 1ody 3rainin': #n takin' a "eek o&& &rom trainin': #n trainin' adaptation: #n $us!$ull!Le's routine: #n layne per&ormin' deadli&ts "it a trap bar: #n squat &orm: #n Laynes "orkout sceme: #n 3rainin' till &ailure: #n ack squats: #n <lute am raises (<;:) : #n "orkout duration: #n la''in lats: #n trainin' metodolo'y durin' te -67 "eek cut : #n (astus medialis trainin' #n ,prints &or quad s"eeps: #n ;ea(y!Li't trainin' : #n +olume trainin' durin' dietin': @ Layne Norton FAQ #n soulders bein' stron'er tan cest: #n nutrition a&ter a sprint "orkout: #n %2 trainin': #n $recontest trainin': #n increasin' "ei'ts on deadli&ts: #n laynes pre&erred "orkout : #n 'au'in' "orkin' sets: #n %umbbell lateral raises: #n 2aloric intake &or la''in' parts! ;i' intense cardio durin' bulkin' #n %eloadin': #n e4pandin' te ribca'e: #n ;003 "it "ei'ts: #n >nee ei't rack deadli&ts: #n incorporatin' an' cleans and po"er cleans to "orkout routine: #n abdominal trainin': #n 1ack "idt: #n MMA trainin' #n Ma46#3 trainin': #n :est days: #n $ro'ressi(e o(erload ! +ariety: $ost contest trainin': $art 0: 2ardio 3opics: #n )mpty ,tomac 2ardio: #n doin' ;003 and lo" intensity cardio #n per&ormin' cardio ri't a&ter "ei't trainin': #n te AFat burnin' ?oneB #n 2ardio bein' catabolic: #n $er&ormin' 2ardio to reduce body&at durin' a cut: ;003 (s Lo" intensity cardio #n 5eter or not ;003 Aburns muscleB or not: #n an )&&ecti(e ;003 $rotocols: #n 0ncorporatin' ;003 "it a speci&ic 5ei't li&tin' routine: /1 Layne Norton FAQ #n $ost ;003 Nutrition #n ;003 durin' a precontest cut: #n per&ormin' ;003 on a bike: #n drinkin' a sake "en doin' ;003 #n Ma46#3 cardio 0nte(al trainin' ! $ost 2ardio nutrition #n oter &orms o& 2ardio =o'!sprint!Co' &or your cardio ;003 #n ;003 on a track <eneral ;003 questions #n ;003 soreness #n re'ulatin' carbs!calories on cardio "en bulkin' #pinion on te <6Flu4 &rom 1erardi: #n ,ubstrate Utili*ation durin' cardio 12AAs around lo" intensity cardio #n 2ardio durin' te 9 "eek 1ulk! - "eek 2ut protocol #n te 5ind!$aracute sprint: #n carb intake accordin' to di&&erent &orms o& 2ardio $art =: ,upplementation 3opics: #n Aracidonic Acid #n Liquid aminos (s $o"der aminos #n +itamin 1 ,upplementation #n 1anned 2ompounds!,upplements: #n )stro'en 1lockers #n 5ey $rotein #n +itamin and Minerals ,upplements &or 1ulkin' to pre(ent e4cess Fat 'ain #n %iuretics #n M23 (Medium 2ain 3ri'lycerides) ,upplementation #n 1#%D #23AN) by MAN ,ports : #n ,teroids #n ,upplements tat Layne 3akes #n #me'a 7 ! E ,upplementation: // Layne Norton FAQ #n :eco(ery )n*ymes: #n 2a&&eine Use #n MyAlli #32 &at loss aid #n F6>eto %;)A le'ality #n reco(ery ,upplements #n 2issus: #n Antio4idants: #n Li(er pills: #n Leucine supplementation "it 12AAs #n <u''elsterones #n Abdominal &at reduction: #n Usinic A20%: #n ;o" to take Fat 1urners G 5en to do cardio #n Fat burners administration #n 1olus $rotein dosin' 2reatine and >eto'enic diets #n Fis #ils #n %L6$enylalanine ,upplementation #n penylananine and ar'inine and teir e&&ects on insulin secretion #n 5indo" o& #pportunity #n <lycerol ,upplementation #n Fat loss capsule administration #n Arms sakin' durin' trainin' #n 2LA #n Acetyl6L62arnitine #n N# supplements: 2reatine "it 5M, (s %e4trose #n $rimal N-. L6Ar'inine Absorption +asocar'e +s $rimal N-. L6Ar'inine and <; le(els #n <lucose %isposal A'ents (<%As) #n :ed 5ine!<rape pytonutrient bene&its: #n +anadyl ,ul&ate (<%A) #n $roormones #n 2reatine 5ile 2uttin' /+ Layne Norton FAQ #n ,timulant use and its association "it cortisol le(els #n #il supplements: #n mi4in' "ey "it carbonated "ater: #n 2issus: #n %;)A 5M, (s +itar'o: #n "at to e4trapolate leucine dosin' to #n 2itrulline Malate #n <lutamine as a 'lyco'en :esyntesis a'ent 2omments on tis study: )&&ect o& oral 'lutamine on "ole body carboydrate stora'e durin' reco(ery &rom e4austi(e e4ercise #n 1eta6Alanine #n natural t6boostin' supplements: #n Nettle root )4tract: <eneral supplement in&ormation: #n $rima&orce 12AA dosin' : #n Ar'inine and #rnitine 2ombo #n Ar'inine absorption "it oter aminos #n Anabolic $ump and Dello" <old #n @tend durin' cardio and post "orkout #n 3yrosine %an'ers: #n >6:6ALA : #n @tend 0n'redients: #n %ialene 9 &lusin' : #n ALA 2omments on a ,peci&ic ,upplement ,tack: #n ALA supplementation durin' te - "eek cut protocol #n +itamin ) to4icity: #n an e&&ecti(e supplement stack #n 5M,: #n %i'esti(e en*yme supplementation #n ,esamin!ALA!2romium!<%A durin' 1ulkin': #n N6Acetyl 2ysteine #n $eptopro A;ydrolysed 2aseinB #n Multi(itamins /4 Layne Norton FAQ #n 1eta6Alanine dosin': ,peci&ic ,upplementation: 2reatine: #n 2reatine: 2reatine durin' &at loss pases #n >re6alkalyn 2reatine and contest day: #n 2a&&eine and 2reatine: #n :e'ular 2reatine Monoydrate (s mirconi*ed 2reatine MonoydrateH 0s su'ar required &or creatineH #n 2reatine 1rands #n 2reatine Loadin': #n 2reatine ,tability : #n ;o" muc does Layne $ersonally consume 2reatineH #n 2yclin' 2reatine: #n 2reatine durin' last "eek o& contest prep: 2reatine and <lutamine consumption: ,peci&ic ,upplementation: ,ci(ation $roducts: @tend and 5$0: #n %ialene 9 : $art >: >eto'enic %iets: 3opics: #n >eto'enic diets: #n %a(e $alumbos %iet #n )&&icacy o& >eto'enic %iets: 2omments on a speci&ic keto'enic protocol #n arti&icial ,"eeteners and >eto'enic diets: #n metods to deli(er creatine more e&&ecti(ely durin' >eto'enic diets /* Layne Norton FAQ #n $eanut 1utter and $rotein 0solate $ost "orkout ;ittin' te "all "it >eto: - cases <luconeo'enesis and >eto'enic diets ,olute Load on >idneys durin' keto'enic diets: %ebate on no bull radio : #n 2ardio "ile on >eto: #n 3rainin' durin' >eto'enic %iets : 12AAs and >eto'enic diets $art L: %ietin': 3opics: #n maintainin' &at loss a&ter a lo" calorie diet: #n researc tat studies te e&&ect o& &at 'ain "en returnin' to maintanence &rom a restricti(e caloric cut. #n =oint $ain durin' %ietin' #n te 2ut %iet: #n %a(e $alumbos diet: #n te 1ody &at ,etpoint: #n te Metabolic %iet: #n te book sliced: #n calculatin' macros: #n countin' Fiber durin' dietin': #n 1ulk 2yclin': #n Fat calories: #n Leucine durin' dietin': #n :e&eeds: #n carbs durin' te ni't: #n $5# sakes durin' -67 "eek cut: #n trainin' durin' dietin': #n 2arbs durin' bulkin': #n 2arb timin': #n ceatin' durin' dietin': /5 Layne Norton FAQ #n metabolism slo"in' durin' dietin': #n Leptin #n #&&season bulkin' #n )''s: #n Females &ollo"in' te contest prep article 'uidelines: #n droppin' calories &or contest prep: #n spreadin' carbs durin' a lean bulk: #n countin' &iber: #n 2aloric cyclin': #n laynes 1ulkin' article: #n addin' "ei't: #n te setpoint teory: #n stimulants durin' dietin' 1ulkin' on a bud'et: #n li(er!kidney support supplements: #n coosin' a diet &or contest prep: #n dietin' books: #n type o& &oods durin' dietin': #n Fat stora'e #n introducin' carbs "ile on >eto!lo" carb diets: #n carbs around cardio: 2ereal durin' dietin': #n "y cereal durin' dietin': #n carb types around cardio #n bein' an autor o& I,ci(ations8 ,o"time 2ut %ietI #n maintainin' muscle mass durin' a cut. #n 2ardio: 3imin' ! 0ntensity #n >eepin' Fat 'ains to a minimum durin' a bulk $art M: 2ontest $rep 3opic: Laynes 2ontest $rep article: #n per&ormin' ;003 and lo" intensity cardio: #n Laynes pre(ious articles re'ardin' lo" intensity and ;003 cardio: #n te 2ut diet: /, Layne Norton FAQ 3ou'ts on a pre contest diet: #n a(oidin' certain &oods be&ore contest: #n nutrition durin' contest day : #n Last "eek o& 2ontest $rep: #n ,odium Loadin': #n countin' sodium! applyin' preparation ;: #n readCustin' te contest prep diet "ile on it &or a "ile: #n (e''ies durin' contest prep: #n ;003 durin' contest prep: #n startin' a keto diet: #n di&&erences &or trainin'!dietin' bet"een natural and steroid usin' bodybuilders: #n stayin' dry &rom pre6Cud'in' till e(enin' so": #n countin' &ood durin' #&&season and precontest: #n 2arbonated "ater ! %rinkin' soda durin' contest prep: #n ma4 amount o& carbs "ile dietin': #n di&&erent approaces &or contest prep: #n Masters o(er J. contest prep: #n $otassium 2omments on sodium loadin' &rom laynes contest prep article: #n indul'in' a&ter te so": Questions re'ardin' te cut diet: #n 'ettin' more (ascular #n carbin' up // days be&ore a so": #n cuttin' "ater: #n 2arb Loadin' ! cuttin' "ater #n droppin' "ater and sodium be&ore a so": #n cuttin' "ater a &e" days be&ore te so": #n peakin' &or multiple contests: $art N: 1ody &at measurements: 3opics: #n ,kin&old 2alipers: #n caliper types: /6 Layne Norton FAQ #n con(ertin' mm to K #N %@A (%)@A): $art #: $ost 2ontest 3opics: #n trainin' post contest: #n bloatin' post contest: #n transition to o&&season &rom competition: #n resettin' metabolism: #n un'er post contest: #n o&&season post contest: $art $: Miscellaneous 3opics: #n creatin' custom diets: #n spot reduction: <ood 'yms by te U o& 0llinois Urbana!2ampia'n #n purcasin' supplements: #&&season!contest stats: Abs (isible durin' o&&season: #n natural testosterone production: Natural Federations: Future competition plans: #n competin' in te N$2 N<A posin' duration : Laynes %+%: 2areer i'li'ts: #n smokin'!drinkin': /8 Layne Norton FAQ #n takin' $roormones!$rosteroids!banned ,ubstances: #n 3rainin' "ile sick: #n &uture plans: 0nter(ie" "it Layne: /@ Layne Norton FAQ $art A: <eneral Nutrition #n Fruits and +e'etables ;o" many ser(in's o& &ruits and (e''ies sould a natural bodybuildin' a(e at least a dayH ;o" muc do you 'et o& tem a dayH any ceap supplements you recomend to &it more (e''ies in a diet since it may be an incon(enience to eat tem sometimesH !ook em up ahead of time& Ae33ie B fruit a 'ell a fiber i pretty mu!h in#erely !orrelated 'ith e#ery type of dieae you !an e#er think of& C try to ha#e at leat * er#in3 per day& plu it keep ya re3ular #n =uice $lus (s :e'ular +e''ies "ats your opinion on Cuice plus layne 8 "ould you e(er dis out 9. bucks a mont &or te stu&&H or "ould you rater pound your dam (e''iesH Also8 "at are te best (e''ies to a(e on a re'ular basisH C 'ouldn2t pend the money a a 3eneral rule0 mot often 'hole food are better than iolated !ompound #n s"eet potatoes (s oats: %o you pre&er s"eet potatoes or oatsH C like oat Dut be!aue C like the texture better #n :ed Meat: ;o" o&ten you eat red meat C eat lean red meat probably *75x%'eek0 maybe more #n dietary &ats: %o you eat &at "it e(ery mealH ;ell0 it2 pretty impoible to eliminate fat no matter 'hat food you eat #k8 let me reprase8 do you eat a &at source like almonds!pb "it e(ery mealH No0 C don2t +1 Layne Norton FAQ #n 1lood $ressure: %o beta blockers a(e any e&&ect on &atloss!muscle 'ainH My dr "ants to put me on tem &or my i' 1$8 but id like to a(oid it and lo"er it naturally. C !annot foree any impa!t that E7blo!ker 'ould ha#e on fat metabolim& C al'ay u33et tryin3 to lo'er blood preure naturally unle it i pretty hi3h and then you Dut 'ant to 3et it under !ontrol& My A(era'e readin' is /9. o(er L. or i'er. 0 li&t "ei'ts 769 times a "eek8 and 9 days o& cardio 7. min sessions on te treadmill at a moderate pace. My diet !onit o& around /J.' protein8 under /..' carbs8 9.' &ats. not sure about te sodium intake. 8ry lo'erin3 odium do'n to /511m3 per day and ee if that help %o you a(e any &iles or studies tat pro(e to my doctor tatH A 6 ;i' protien le(els are not 'oin' to kill a person 1 6 3at creatine / 6 %oes more tan Cust Iold "aterI - 6 0s not 'oin' to destroy is - "ell &unctionin' ealty kindneys. 8he blood le#el he 'ill find 'ill upport the do! a hi3h protein diet ele#ate li#er enFyme but that i C=M:L989LG FCN9& 8hey are only marker2 of kidney%li#er dyfun!tion and do not !aue it& 8ell him to read thee arti!le http$%%'''&bodybuildin3&!om%fun%layne++&htm http$%%'''&bodybuildin3&!om%fun%layne48&htm 8ell him to ak the do! to !ite peer re#ie' literature to upport hi !laim& He 'ont2 be able to0 and 'hat2 more0 he2 a dentit& C doubt he took !omplex metabolim !oure&&& o tell him to keep hi noe in hi o'n fu!kin3 buine lol& Gou 'ouldn2t ee me 3oin3 around tryin3 to 3i#e people root !anal& 2omments on an old scool "ei't 'ainin' sake: Layne "ould you use &or a "ei't 'ainin' sakeH 0 eard o& te old scool Cu' metod but "asnMt sure i& it "as a 'ood ideaH +/ Layne Norton FAQ 0 'uess it "at old bodybuilders used be&ore "ei't 'ainer "ere sold as supplementsH /!- 'allon "ole milk - cups no su'ar added ice cream - cups ea(y "ippin' cream /E o* cotta'e ceese - bananas E "ole e''s E scoops o& "ey protein 9 31,$ natural peanut butter %rink it 7 times day 503; meals not as a replacement 8hatH pretty ridi!ulou and a 3ood 'ay to 3et fat #n 1o"el Mo(ements durin' %ietin': 5en dietin' is it normal to a(e only / or - bo"el mo(ements a "eekH =n u!h a lo' !arb diet your fiber i 3oin3 to be #ery lo' o it 'ouldn2t uprie me 0 a(e read places tat tis is a si'n o& lo" metabolism... any trut to tisH No& poop i 817@1I old JC !ell that ha#e been repla!ed& the other /17+1I i ba!teria and #ery little i undi3eted material >bulk fiber0 et!? 8he fa!t that you are eatin3 le 'ill redu!e JC !ell turno#er and the fa!t that you are lo' !arb 'ill redu!e the turno#er of the !ell moreK thu0 le fe!e& Ha nothin3 to do 'ith metabolim and ho'e#er the idiot are 'ho ay nonene like that0 they need their fa!e rubbed in ome poopy #n eatin' &at &ree lo" su'ar yo'urt durin' diet Layne8 do you a(e a problem "it eatin' &at &ree lo" su'ar yo'urt "itin a bodybuilin' dietH i like to mi4 it "it my oats but "onderin' i& eatin' it e(eryday "ould not be a 'ood idea. Nothin3 'ron3 'ith that& #n pre"orkout &ood: 0 kno" its a "ole &ood meal but o" lon' be&ore your "orkout do you eatH. C eat /7+ hour pre 'orkout ++ Layne Norton FAQ $art 1: Food 0n&ormation #n pumpkin as a carb source: 5at are your tou'ts on pumpkin as a carb sourceH Not pie or pie mi4 but pure pumpkin puree. Not ure0 ha#enHt really looked at it mu!h Nutrition Ad(ice &or yout: 0 coac yout &ootball in te &all and 0 a(e some kids "o a(e trouble makin' "ei't8 i ne(er really 'i(e tem any speci&ic tin's to eat it ends up more or less o& "at not to eat8 tis year 0 a(e parents comin' to me askin' &or ad(ice to keep teres kids "ei't in ceck8 do you a(e any ad(iceH Cut out the oda and !ut out the !andy& 8hat hould do it #n optimal ratio &or ome'as: "at is te optimal ratio o& ome'as (ie 6 ome'a L: ome'a E: ome'a 7 :: E:7:/) C think *$/ #n Laynes &requency o& eatin' e''s %o you eat e''s o&tenH C eat them e#eryday uually Laynes Fa(orite tastin' "ole &ood protein source +4 Layne Norton FAQ 5at is your &a(orite &orms o& &ood to 'et ur protein (not &or nutrition6"ise but &or taste) 0m curious. For tate( probably a 3ood teak 2ocoa and 3estosterone le(els i "as readin' an article on bb.com and it said tat te &ats and cocoa are realyl 'ood &or testosterone le(els. you a(ent eard anytin' about tisHHH that i nonene& you !an2t ha#e your fat too lo' or tet 'ill drop that2 true& but the notion that eatin3 a bun!h of bad fat i 3oin3 to raie your tet in a doe dependant manner i a dumb tatement #n orse cestnuts and (ascularity ey layne i read sometin' in &le4 about orse cestnuts to brin' out your straitions and (eins "ats your take Sound like trai3ht up nonene #n Alcool Question : tis a onest question sorry i& it o&&ends you. do you drink alcool in te o&& seasonH An'er$ o!!aionally i2ll ha#e a beer or t'o& Gou kno' al!ohol i a!tually Luite 3ood for you in mall doe0 it2 Dut 'hen you ha#e 5 or more drink you ha#e pre!ipitouly bad effe!t Question : ,o in small amounts8 like say / beer "it a meal... once or t"ice per "eek (o&&season ob(iosly) does tat not a(e any ne'ati(e e&&ect on testosterone or <; le(elsH An'er$ no0 le than + drink per day in a normal 'ei3ht peron i not 3oin3 to ha#e any ne3ati#e health effe!t that C !ould poibly !on!ei#e of #n Ni'ttime nutrition: layne 8 Cust "anted to ear o" you 'o about ni'ttime nutrition 8 do you take any time released protein 8 "ole &ood8 carbs ect.H C ha#e a 'hole food meal0 uually a meat '% ri!e or omethin3 or perhap oatK then 'hen i 'ake up to pee >C 'ake up e#ery ni3ht pretty mu!h ame time? C do'n ome xtend +* Layne Norton FAQ >ECAA? B a protein bar then 3o ba!k to leep #n ni't &eeds: lol 'hy not( Gou 'ouldn2t 3o 8 hour durin3 the day 'ithout eatin3 'ould ya( 0 am lookin' into te metobolic diet to see i& it "ill "ork &or me. #n te dairy issue 0 must be te only one ere(or seem to be) "ere dairy does not bloat me8 'i(e me te sits8 or old "ater. %oes tat only appen to people "o are lactose intolerantH Ct motly happen to la!toe intolerant people0 but many people alo ha#e aller3ie to the peptide in milk like the la!talbumin and C kne' one 3irl 'ho 'a e#en aller3i! to !aein& #n Fast &ood &ried products: =ust a question re'ardin' nutrition. ,peci&ically: 0 notice places like Mc%Ms ad(ertise te &act tat tey deep &ry in ealty oils. 0snMt tis totally pointless as te eat destroys te 'ood oils and turns tem into trans &atsH C2m not really ure0 but healthy oil are only healthy to a point and at the Luantity they are uin3 it2 all unhealthy& #n 5ater consumption #n te topic o& "ater8 is drinkin' 7 'allons o(erkillH -nle you are an enduran!e athlete 'orkin3 out in the heat0 ye #n Fiber 2aloric (alue: 0 did a bit o& searcin' and establised tat insoluble &iber pro(ides no ener'y and soluble &iber all told ends up 'i(in' about - cals per 'ram. %oes tis sound ri't to youH +74k!al%3ram #n Laynes main carb source: layne "at do you eat as your main carb sourceH C don2t really ha#e a main one&&& i ue a bun!h of different our!e +5 Layne Norton FAQ #n Fiber #ne: ey layne u tink &iber / "ould be ok &or a carb source to replace oatmeal!s"eet potatoe H Fiber one i fine ;ey dude8 ope youMre "ell. #n 5ole )''s and 2olesterol 2oncerns 0s tere a 'uideline &or ma4imum number o& "ole e''s a day (Cust concerned about o(erdoin' te colesterol)H 0s E too manyH Honetly0 your !holeterol le#el are mu!h mu!h moreo determined by li#er produ!tion of !holeterol& Ct i #ery mu!h a 3eneti! thin3& 8ypi!ally people 'ith lo' !holeterol 'on2t in!reae their !holeterol o#er the lon3 term e#en if they eat more& 'hera omeone 'ho ha hi3h !holeterol !an lo'er dietary !holeterol and till ha#e ele#ated !holeterol be!aue their li#er !ompenate by produ!in3 more& C think you !ould ha#e 4 or * 'hole e33 per day and be ok #n Milk: 5asnt sure "ere to ask tis so came ere. Not a &an o& milk at all makes me sick most o& te time. ,o 0 put Nt 2ontient ,oy Milk in my protein sakes prob -67 times a day is tis urtin' me in any"ay or is tere anoter alternate 3anks Ha#e you tried la!toe free milk( #n 2ountin' Fibers durin' %iet: Anyo"8 iM(e 'ot a question re'ardin' carb countin'. 0 am eatin' 3rader =oeMs ;i' Fiber cereal8 itMs Cust "eat bran and a &e" oter tin's in it8 per ser(in' itMs 'ot -7' o& carbs8 and L' o& &iber. 5ould 0 count tat as /9' o& carbs since te &iber doesnMt actually count as carbs8 or "ould it count as -7' re'ardlessH Contrary to popular belief0 fiber SH=-L" !ount& Fiber i not aborbed a a !arb0 ho'e#er oluble fiber i fermented in the lo'er intetine and reaborbed a hort !hain fatty a!id and thu you till 3et almot ALL the !alorie from fiber& >it2 about 4k!al%3ram a oppoed to *k!al%3ram 'ith !arb?& #n Acesul&ame >: +, Layne Norton FAQ 0 "as "onderin' i& youM(e done any researc or kno" anytin' re'ardin' te arti&icial s"eetener Acesul&ame >H 0tMs o&&ered in te &la(orin's &rom "ere 0 order protein and "as "antin' to kno" your tou'ts on its sa&ety. C ha#e not een any e#iden!e that it i dan3erou #n Fruit 2onsumption: ;ey Layne8 do you tink tat is okay to eat &ruit8 0 usually 'o &or apples and bananas8 "en bulkin' or are tey stored as &at too easily they are fine in moderation ye Layne 0 am a nattie as "ell 8 0 "as "onderin' "at your &eelin's on &ruit are 8 mainly bananas 8 apples 8 'rapes 8 peacesH C think fruit i fine in moderation #n ,alt intake: ;ey Layne. ,omeone Cust posted an article re'ardin' salt (sodium cloride speci&ically). 0t said tat salt doesnMt cause ypertension (only e4acerbates it) and tat bodybuilders donMt eat enou' and sould be eatin' "ay more &or reasons includin' enanced anabolism8 "orkout per&ormance and simply to make te pysique look better. 0t also said not to "orry about eatin' too muc as te e4cess is Cust &lused out in urine. 5at are your tou'ts about tisH %oes salt not contribute to te ardenin' o& te arteriesH For mot people thi i true& today2 odium intake i Dut tommoro'2 output& Eut C2m not Luite ure ho' it !ould be anaboli! by takin3 more&&& in!e the body 'ill Dut in!reae it2 o'n output lolK 'hoe#er aid it 'a anaboli! defeated their o'n ar3ument by brin3in3 up the fa!t that erum odium le#el are o ti3htly re3ulated >another reaon 'hy it2 tupid and futile to deplete them for a !ontet? ho'e#er about /1I of the population are odium reponder and a hi3h odium 'ill indeed permanantly in!reae their blood preure and they do need to monitor their odium intake :e'ardin' )'' quality: For te e''s8 besides te stress8 0 "as also tinkin' in terms o& "at!o" muc o& te crap cickens are &ed8 is passed trou' te e''. And e(en "orse i& te e'' "ould be to some e4tent used in kind o& a pur'in'! e4cretin' purposeH C 'ouldn2t 'orry about it bro +6 Layne Norton FAQ #n )?)>0AL bread Layne8 are your tou'ts a'ainst )?)>0AL bread positi(e or ne'ati(eH Nothin3 'ron3 'ith it #n Lettuce: 3ere is no suc &ood tat actually uses more calories to burn due to di'estion tan "at te &ood actually contains in calories correctH 0M(e been told by a pro& in uni(ersity tat tere is no suc tin' and people seem to tink lettuce is a &ood tat can acie(e tis. A far a di3etion&&& lettu!e hardly ha ener3y in itK but your body doe 3et ome from itK albeit #ery little $art 2: %iet $roducts #n %iet ,odas: Layne "at are your tou'ts on calorie &ree be(era'es "en dietin' suc as diet pepsi8 sams club carbonated "ater8 and "al mart calorie &ree drink mi4esH 2an you drink too mucH +8 Layne Norton FAQ 8hey are fine0 diet oda are the bet appetite uppreant i2#e e#er ued lol& A 'ith anythin3 moderation i key0 but C ha#e drank * or 5 a day 'ith no ill7effe!t in term of fat lo #n 2alorie &ree products %o you tink ttp:!!"alden&arms.com! products are ok to use "en cuttin'H 3ey say tat teir peanut butter spread and &ruit spread is calorie &ree. 5at do you tinkH 8hoe are fine0 C ue them $art %: $rotein in&o #n red meat inducin' an insulin response: I0s it true tat red meat "ill cause an insulin response8 i& so o" muc as compared to carbs8 and is tis no carb insulin source 'oin' to stop ketosisHI (0m not doin' a +@ Layne Norton FAQ keto'enic diet8 Cust curious) 2an you please e4plain tis mecanism or direct me to a scienti&ically (alid ans"er. <Filla$ /7Almot anythin3 you eat 'ill 3i#e a bit of an inulin repone& 8he amino a!id leu!ine i kno'n to do thi a 'ell& <ed meat ha a hi3her leu!ine !ontent than ay !hi!ken& Nothin3 to 'orry about& "ton84$ +78hat 'ould be the monophai! releae of tored inulin ho'e#er no ao!iated pan!reati! produ!tion 'ould o!!ur& Cm not that mart but Laney i& Cn repon!e to a Luetion on phenylananine and ar3inine timulatin3 inulin e!retion0 Layne aid0 MGe they !aue the body to e!rete tored inulin& Ct i different from a !arb indu!ed e!retion ho'e#er a !arbohydrate !aue a biphai! releae& /t the dumpin3 of tored inulin and then the pan!rea manufa!ture inulin until the 3lu!oe i !leared& Ar3inine0 phenylalanine0 B leu!ine only !aue a monophai! repone of dumpin3 of tored inulin0 but no in!reae in pan!reati! produ!tion of inulin like !arb do&22 Layne$ you both are !orre!t ,o "ere does te body store insulinH Eeta7!ell of the pan!rea #n $rotein denaturin' and te e&&ects on Amino Acids: ;ey Layne8 0 told @ tat it "ouldnMt matter tat "ey 'ets eated8 because it "ill e(entually become denatured any"ay in stomac acid durin' di'estion. 3is "as is response: "Then why on God's green earth would you want to denature it twice? Unless you are entering a contest to see how many amino acids you can destroy in your protein before it gets to the small intestine.....LOL If that was the case then why don't companys that mae !"I #ust denature it to begin with. !hat would be the purpose of cold microfiltration to raise $ of bioa%ailable protein. !hat would be the purpose of buying the highest $ and purest protein. 41 Layne Norton FAQ If you coo whey protein your gonna destroy some of the aminos. &ow many? That depends on how high the heat and how long you coo it. 'o not all the aminos get destroyed( but then once you eat it( stomach acids during digestion will destroy e%en more aminos. It only maes sense to me that( the more aminos you ingest intact( the more aminos that will sur%i%e the digestion process( the more aminos your body will recei%e." Dour tou'tsH L=L& denaturin3 a protein ha nothin3 to do 'ith 2detroyin3 amino a!id2 'hat the hell i he talkin3 about& Gour toma!h ha , molar >uper hi3h !on!entrated? hydro!hlori! a!id0 if that doen2t detroy the amino a!id0 then no 'ay in hell heatin3 doe& Amino a!id are uually #ery #ery table0 you 'ould ha#e to do omethin3 #ery drati! to 3et them to break do'n& 2denaturin3 it t'i!e2(& C take it he doe not undertand the meanin3 of 2denaturin32 Ct mean the protein unfold& Cf it unfold on!e0 it !an2t unfold a e!ond time unle it refolded L=L& #n $rotein 0ntake$ Dou mentioned tat no studies a(e e(er pro(en tat more tan /' o& protein!lb o& body"ei't is any more e&&ecti(e... but do you tink tat tis could possible be because o& te lack o& intensity8 and or (olume tat te studied subCects in(ol(edH 0 Cust ask8 because in most studies it seems to me tat it is ard and rare &or tem to a(e a 'roup o& people "o train like serious!ardcore bodybuilders or stren't atletes. A!tually in mot tren3th athlete they find they ue protein more effe!ti#ely and thu 2need2 le& Ho'e#er0 the real Luetion i doe eatin3 more pro#ide metaboli! benefit( 8hat ha yet to be een& Mot of thee tudie ha#e looked at nitro3en balan!e 'hi!h only tell you 'hether a peron i anaboli! or !ataboli! and doen2t really 3i#e you an idea to the de3ree they are and it alo doen2t let you kno' 'hat tiue are retainin3 or loin3 the nitro3en& 8he other method i 'hole body amino a!id fluxe0 eentially uin3 4/ Layne Norton FAQ 2labeled2 amino a!id iotope and lookin3 at 'hat tiue they flux into and out of& 8he problem 'ith both of thee i they do not a!!ount for re!y!lin3 of the amino a!id 'ithin #ariou tiue0 nor do they take into a!!ount that tiue like the 3ut turno#er #ery rapidly and o mu!h of the 'hole body flux of amino a!id i from the 3ut& Skeletal mu!le turn o#er !omparati#ely lo'ly and thu ha mu!h maller effe!t on 'hole body amino a!id fluxe& For example0 the reear!her 'ho !on!luded !aien i better than 'hey looked at 'hole body amino a!id fluxe and !on!luded that !aein redu!ed breakdo'n better than 'hey&&& E-8 8H9G L==N9" A8 ;H=L9 E="G :<=89CN E<9AN"=;N0 'hi!h tell you #ery little about the breakdo'n o!!urrin3 pe!ifi!ally in keletal mu!le& Cn order to 3et 3ood information you ha#e to look at fra!tional rate of ynthei and de3radation 'ithin the keletal mu!le 'hi!h /? i mu!h more diffi!ult +? more expeni#e 4? reLuire more kill and *? reLuire a biopy& 8hu it i often not ued in tudie& Cn our lab 'e are meaure fra!tional ynthei rate& 8'o main Luetion 'e are lookin3 at i /? ho' mu!h protein at a meal doe it take to maximiFe protein ynthei( +? ho' lon3 doe the effe!t lat 4? ho' lon3 after an initial meal !an you tri33er ynthei a3ain& 8hi 'ill likely be the !rux of my :h" thei& A far a your Luetion0 'e imply don2t kno' a of no'& #n te need &or $rotein ,akes! #ptimal amount o& $rotein ! 5ole Food (s 5ey Layne8 "at is your take on omittin' protein sakes and bars &rom daily consumptionH 3rue enou'8 most all po"ders are pre6dis'ested8 manu&actured dietary supplements8 but 0 tink te (alue o& tem cannot be denied. A&ter all8 tere is te con(enience &actor o& tem8 plus proteins a(e come a lon' "ay &rom te L.Ms8 as tey ad &rom te N.Ms8 and so on. 0 tink te bi''est tin' &or me is "antin' to include tem &or tese t"o reasons: /. C eat ei't times a day. At te su''estion o& someone else8 0 cut out protein supplements (at least &or tis &irst mont to see o" my body takes to it)8 and am lookin' entirely to "ole &oods to 'et my protein intake. 3e problem "it tat is tat eatin' ei't "ole &ood meals a day is not really a'reein' "it my stomac8 especially considerin' tat 0 no" a(e to eat more calorie dense meals. ,o8 &or me8 it is a bi' elp con(enience6"ise8 because 0 can time e(erytin' muc better8 AN% 'et my protein requirement. And &or te record8 0 a(e set my protein ratio at -' o& protein per / lb. o& body"ei't &or a 'rand total o& 7E.' daily. 9J' spaced out o(er N meals does not sound so bad8 but considerin' tat 0 do not al"ays meet tis requisite8 protein sakes elp to &ill in te remainder. My sakes normally ran F.' protein. -. 5ile 0 understand te importance o& co(erin' all bases by usin' "ole &ood to make te best o& (aryin' amino acid pro&iles8 do protein sakes (certain products8 any"ay... my re'ulars "ere tese type) not a(e speci&ically en'ineered pro&iles tat cannot be ad trou' re'ular &ood8 ence te importance o& a(in' tem in te &irst placeH 4+ Layne Norton FAQ 0 ask you because you are a i'ly re'arded natural ere on M%.com8 and &rom readin' your posts8 you a(e a (ery si*eable kno"led'e base8 and 0 am al"ays "illin' to learn more. My apolo'ies &or bein' lon' on "ords "it my questionin'8 but tat is Cust o" 0 am. no need to !ut out protein hake&&& unle one ha a la!talbumin eniti#ity and then they hould be limited /& C think your protein intake i too hi3h& C ha#e literally pent the lat 8 year of my life tudyin3 protein and more re!ently my tudie at the 3raduate !hool le#el ha#e been pent tudyin3 protein ynthei and metabolim in depth& 8here i Dut no e#iden!e that anythin3 o#er /3%lb i benefi!ial for anabolim and there i e#iden!e that 3oin3 too hi3h !an a!tually redu!e the anaboli! repone& C 'ould miti3ate your intake to /&53%lb& 8he problem 'ith many bodybuilder i that 'e ha#e thi Mmore i betterM or Mall or nothin3M ideal& Cf in!reaed protein i 3ood0 then a 8=N M-S8 E9 J<9A8O Another example i #itamin& Cf you are defi!ient in a #itamin it !an limit 3ro'th0 but takin3 a ton of #itamin in2t 3oin3 to enhan!e 3ro'th and yet many bodybuilder take aburd amount of #itamin like #itamin C& ;hat they don2t realiFe i that by takin3 too mu!h of !ertain #itamin and mineral you !an a!tually 3et many ne3ati#e effe!t and in the !ae of #itamin C0 if you take too mu!h it !an a!tually a!t a a pro7oxidant intead of an anti7oxidant& More i not better0 better i better& +& Shake are not 2needed2 per ay but there i alo no reaon to !ut them out& A far a ha#in3 profile that are better than 'hole food0 'hey ha probably the bet profile in term of bioa#ailability and leu!ine !ontent and there i tron3 e#iden!e that leu!ine i the only amino a!id that !an independently timulate protein ynthei #n A'in' and $rotein 2onsumption: A you a3e your body be!ome le eniti#e to amino a!id o it take more amino a!id to 3et the ame effe!t0 if you are 3oin3 to 3o that mu!h lo'er on proteinK i 'ould u33et upplementin3 'ith leu!ine or a ECAA produ!t 'hi!h 'ill help make up for the redu!ed timulatory effe!t from bein3 le eniti#e to amino a!id and for the fa!t that you2#e 44 Layne Norton FAQ redu!ed protein& Cf not then C 'ould in!reae protein to about +113K and C 'ould make fat about +5I of !alorie0 then make up the ret of your !alorie from !arbohydrate& #n te trend o& more protein is better 0 &ind tat all protein products are pretty muc useless as it is simple to 'et adequate amounts in a -...6-L.. caloric tresold. Most people o(erconsume protein &or no apparent reason oter tan paranoia. C a3ree that mot do o#er !onume protein out of paranoia but protein po'der !an be ueful for !on#enien!e if nothin3 ele0 or if omeone i a #e3etarian0 or ha !ertain food aller3ie that may pre#ent them from 3ettin3 protein from typi!al our!e #ld scool (s $resent day di&&erences in $rotein consumption ;ey Layne do you tink old scool bodybuilders at all tat protein because tey didnMt a(e muc kno"led'e on bcaaMs. 0 'uess "at 0 am askin' is some people belie(e more is better &or protein but "it leucine(and oter bcaas) you 'et more protein intake as opposed to takin' in a u'e amount o& protein in opes tat te le(el uptake is te same. %amn 0 con&used my sel&. -J. 'rm protein Gleucine (s 9.. 'rm o& protein no additional bcaas :artly0 but C think bodybuilder no' take in more protein than they did ba!k in the day 3e use o& Micro"a(es and $rotein %e'radation: does micro"a(in' your meats de'rade te proteinH ye0 o doe any kind of !ookin30 but that doen2t mean hit0 your body de3rade them durin3 di3etion too& Gou end up hydrolyFin3 all the protein into the indi#idual amino a!id any'ay o it doen2t really matter 2ool tanks i Cust read a couple studies about it and "anted to 'et your opinion. i make J days "ort o& cicken at a time and Cust pop it in te micro "en needed so tis concerned me a little No0 it2 no bi3 deal&&& i ne#er undertood 'hy people made an iue out of it in the firt pla!e "ile "eMre on te topic o& protein de'radation8 a old roommate o& mine used to 4* Layne Norton FAQ make ot cocoa "it is cocolate "ey protein and micro"a(e is sakes until tey "ere steamin' ot. 0 told im tat e probably souldnMt do it since it could denature te protein but e said e didnMt 'i(e a sit. 1ut you are sayin' its not really a bi' deal any"aysH Ct i abolutely no deal 'hatoe#er& Gou ee protein are lon3 !hain of amino a!id that are linked to3ether by peptide bond& 9a!h protein fold into it2 o'n natural 2!onformational2 hape dependin3 upon the eLuen!e of the amino a!id !ontained 'ithin it& Heat and a!id 'ill both denature protein 'hi!h mean they 'ill unfold from thi !onformational tate& Ho'e#er0 thi doe not 2detroy2 the protein0 it imply !aue it to unfold& 8he amino a!id remain inta!t and are till a#ailable& .ut to make my point that it doe not matter if you denature a protein0 look at 'hat happen durin3 di3etion& :rotein are expoed to !on!entrated a!id in the toma!h >, Molar Hydro!hlori! A!id? 'hi!h 'ill denature almot ANG protein& Cn the mall intetine the denatured protein i then !lea#ed into indi#idual amino a!id0 di0 and tri7peptide& So a you !an ee0 denaturation i a natural part of di3etion and in the end it really doen2t matter any'ay if you denature a protein be!aue it end up bein3 !lea#ed any'ay& 0 a(e been addin' 5ey protein to my #atmeal in te mornin' and 0 eat it up in te Micro"a(e &or about a minute. 0 "as "onderin' i& micro"a(in' te 5ey mi't cause it to breakdo"nH i belie#e i ha#e an'ered thi in depth before in thi thread you mi3ht try ear!hin3 for it for a more in depth reply& and no it hould not affe!t it #n $roducts lo" in 2arbs do you kno" o& any 'ood M:$Ms or protein po"ders tat are lo" or dont a(e carbs but i' in protein "it a balance o& &atsH 0(e been doin no carb and im 'ettin' sick o& te same &oodsO /- "eeks is too lon'O by nature mot M<: are 2meal repla!ement o they upply a !omplete meal of pro%!arb%fatK i do kno' optimum ued to ha#e a M<: !alled Mprotein dietM that only had like 53 Absorption o& 12AA "it &ood 0n studies by 3ipton P 5ol&e8 Usin' E' )AA pre6"orkout stimulates te protein syntesis (a&ter "orkout) by muc more tan "ey (-J.K i& 0 remember correctly). 3is is i& usin' it on an empty stomac since its te &ast uptake tat probably is responsible &or tat e&&ect. 0s it te same "it 12AA:sH 2an tey be taken to'eter "it &ood or "ill tat slo" do"n and diminis te e&&ectH food 'on2t lo' do'n the aborption& Cn fa!t there 'a a tudy done lookin3 at ECAA alone #& ;hey alone #& ECAA P ;hey and the latter 'a the bet )'' (s 2asein $rotein be&ore bed 45 Layne Norton FAQ 5ic is better to a(e be&ore 'oin' to bed8 is it casein or e'' protein8 0 donMt see people recommend too muc e'' protein and it kind o& con&uses me since e'' protein last a lot in te intestines Cust as casein protein (0 belie(e itMs F ours). 0s it &or te "ater content and its relation to o" muc your testosterone can 'o do"n "en a(in' too muc "ater be&ore bedH or is it sometin' elseH 0s tere a problem i& 0 eat my re'ular /- e'' "ites be&ore bed (besides bad taste)H e33 #& !aein i plittin3 hair CM= #n ,oy $rotein ,oy protein8 any myts8 trut or idden dan'ers "it it....H oy i fine& you2d ha#e to 3o uper hi3h intake to ha#e ne3ati#e effe!t& the only people 'ho hould be 'ary are pot7menopaual 'omen Eut purely ane!dotally anythin3 that help you 3et 'arm fater i a 3ood thin3 and additionally0 anythin3 that make you feel better ie 3i#e you poiti#e feedba!k >nothin3 like lookin3 Da!ked in a ti3ht hirt to fire you up lol? i 3oin3 to enhan!e your 'orkout& aked Layne about Soy be!aue out of a hand full of people0 C repe!t only a fe'O >;hen omeone ha been in the port upplement buine a lon3 a C ha#eQ'ellQC ha#e the up mot repe!t for Layne and Eodyfx+? and to debunk the myth of Soy eem neededO ,oy as a bad rap. Most AtinkB tat soy raises )stro'en!Lo"ers 3est le(els and can arm our tyroid output. 1ut tis only appenes "en soy consumed in u'e amounts. Most studies on ;uman subCects so" tat tis is &alse. 1ut surprisin'ly most dont kno" is tat ,oy $rotein is a relati(ely a rapid actin' protein8 "ic results in rapid urea e4cretion. 3issues e&&ect mostly by soy "as not muscle8 but rater splancic!internal or'ansO ,o it is not as e(il as most say it is. ,mall amount are elp&ul &or males i& taken. 0 am sure Layne can e4pand &urter as e is te man (no pun intended). yea0 8ra!y Anthony at -SC >C !ollaborate '%her lab? did an experiment 'here they 3a#e 'hey or oy pot 'orkout and looked at rate of protein ynthei& 8hey found no tatiti!al differen!eK but both 'ere 'ay better than 'heat& Soy i a!tually pretty hi3h in leu!ine Am = 2lin Nutr. -..F AprQNJ(9):/.7/69.. )onsumption of fluid sim mil promotes greater muscle protein accretion after resistance e*ercise than does consumption of an isonitrogenous and isoenergetic soy+ 4, Layne Norton FAQ protein be%erage. CH#e een the latter tudy and that 'a free li#in3 'ithout tra!kin3 total !alorie intake o 'hile it i interetin30 it i not !on!lui#e& 8he firt one !ertainly i interetin3& C !onider + !oop of oy a a pretty hi3h doe& C don2t think many people take oy in that amount& C belie#e mot bodybuilder 3et reidual oy throu3h protein bar0 meal repla!ement0 et! 'here the !on!entration i pretty lo'& At that !on!entration C doubt it i a problem& #n %i!3ri!lon' peptides di'estion and assimilation: ;ey Layne8 "at do you tink o& %a(eMs statement tat di and tri peptides are more easily assimilated tan &ree6&ormH they are aimilated faterK not ure about 2eaier2 depend upon 'hat your definition of 2eaier2 i "y "ould 12AAs be pre&erential to plain old "ey isolateH 0s it because te body utili*es primarily 12AA durin' e4erciseH Ee!aue 'hey i in lon3 peptide& o it reLuire e#en more di3etion ,o te peptides di'est slo"er yet assimilate &asterH o" is tat possibleH 8here i a differen!e bet'een lon3 peptide and di B tri peptide ,o "at i& 0 ad some pure "ey isolate 7. minutes be&ore cardio instead o& 12AAH "ould it be as e&&ecti(e since it ad time to di'estH .ut ha#e both #n countin' protein &rom carb sources: =ust a curious question. %o you calculate te amount o& protein comin' &rom your carb sources alon' "it your protein as your total protein count &or te day. 0Mm assumin' no...H Abolutely& <ead my 2protein myth2 arti!le in the firt iue of e7M" #n <luconeo'enesis a&ter lar'e consumption o& protein: 46 Layne Norton FAQ 0n 2arlon 2olkerMs )4treme Muscle )nancement8 e mentioned ("itout a re&erence e4cept it "as a study per&ormed at U62 1erkeley) "ere /..'rams o& protein "as in'ested8 e made no mentions o& speci&ics... but e said te researcers &ound tat JJ6'rams o& o& te /.. 'rams o& protein in'ested became carboydrate trou' 'luconeo'enesis %oes tat sound ri'tH 0 mean e4cess protein becomes carboydrate ri't8 but is it really at a KJJ6percent ratio (ob(iously tat ratio 'ets i'er as te amount o& protein in'ested 'ets i'er...) 8hat ound ri3ht to me& C am a!tually urpried it 'an2t hi3her #n 2icken (s 1ee& bioa(ailabilty 0 "as "onderin' o" "ell your body uses red meat8 0 kno" cicken is more 1io 6 a(ailable8 but 0 cant stand it. My butcer sells te steroid6ormone &ree bee&. 0 eat / to - pounds o& lean 'round bee& a day it seems to be "orkin' 'reat. 0 "as Cust "onderin' is my body actually able to use te protein e&&ecti(ely. CHm not ure if !hi!ken i more bioa#ailable& C think they are both about the ame #n <emma $rotein Layne your opinions (i& any at all) on tis ne" protein source &or bodybuilders8 'emma protein . Link: ttp:!!""".trueprotein.com!$roductR%...idS--PpidSEN/E 3e only reason 0 used 3$Ms site is tey a(e all te amino and nutritional break do"ns &or you."ould be insi't&ul. Nobody as a really 'ood re(ie" article on it online 0 could &ind like ,oy8 5ey8 2asein8 and )<< proteins. 0Mm sure tat oter suppliers carry it. ,eems as i& manu&actures are lookin' into an alternati(e &or dairy proteins because o& te risin' costs (0Mm sure tere are oter &actors as "ell). CtH a uitable repla!ement for !aeinK ho'e#er0 it2 around 51I lo'er in leu!ine than 'hey C think& 8he reaon the pri!e 'ent up i be!aue a plan in Ne' Realand that made about *1I of the 'orld2 'hey !loed do'n& #n $rotein Absorption: 0 did some ceckin' and no its about te same. Usin' 3$Ms 'uide a scoop contains -.-- < o& Leucine and usin' my #ptimum <old ,tandard 5ey ba' &acts pannel its 48 Layne Norton FAQ -.J. 3ats about te same Cust a &e" m' di&&erence. 0Mm sure tis "ould still be considered a Ii' in bcaaMs protein sourceI like "ey. 0 didnMt kno" te absorption "as so slo" tat it "ould ne'ate it &rom bein' a 'ood pre6"orkout protein tou'H As 0 understand it: 5;)D T )<< ! ,#D T 2A,)0N ! <emma (H). 3is is in terms o& absorption rates. 5ey S - ours 2asein S -6F ours )'' and ,oy &allin' some"ere in bet"een... %# 0 a(e it ri'tH aborption in2t a bi3 of a deal a people think& ;hey i a!tually i3nifi!antly lo'er di3etion 'hen you !ombine it 'ith !arb B fat& Cn my reear!hK 'hey '% !arb B fat 'ill keep amino plateaued for 4 hour and they 'ill tart fallin3 off after that but at 5 hour pot meal they are till ele#ated abo#e baeline #n <emma bein' equi(alent to soy: Any"ays8 "ould you consider <)MMA S ,#D &or te most partH 0ts also plant sourced so 0 assume it also as iso&la(onesH Not ure #n "en to take 5ey 0solate: layne "ic meals do u su''est 0 use "ey protein isolate &orH 0 eat E times a day and i donMt take a post "orkout sake i Cust 'o ome and eat8 sould i a(e "ey as soon as i 'et ome and eat oatsH 0 eat pre6"orkout meal a our and a al& be&ore "orkout sould i take "ey "it oats ere tooH and "ey &or break&astH C think 'hey pot 'orkout i fine0 but really i Dut ue it 'hene#er i need to 3et ome extra Lui!k protein in #n Muscle 'ro"t: %o you belie(e tere is an upper limit to o" muc muscle mass8 naturally8 a body can accrueH 0 mean8 i& one "ere to continually pro(ide ample stimulus to te muscle &ibers to 'ro"8 and pro(ide a caloric surplus "atMs to stop inde&inite pro'ress....0 4@ Layne Norton FAQ am al"ays earin' about Inatural limitsI or &illin' ones I'enetic potentialI but in most cases it seems people Cust 'et (ery com&y "it eatin' maintenance calories and li&tin' te same "ei'ts tey a(e been li&tin' &or years8 and tat maybe tat is te true reason tey arenMt 'ettin' bi''er as opposed to some Inatural limitI....tou'tsH Ct2 probably an aymptoti! 3ro'th !ur#e& Meanin3 'hen you firt tart liftin3 you 3ro' #ery fat for a period of time0 then it lo'0 then the 3ain 3et lo'er and lo'er and lo'er& C don2t think they e#er top o lon3 a you !an tay healthy and eat ri3ht and keep 3ettin3 tron3er0 but they Dut be!ome #ery lo'& No' on!e you hit *1751 you probably aren2t 3oin3 to 3ain mu!le after that Dut be!aue #ariou fa!tor tart 'orkin3 a3aint you$ redu!ed inulin eniti#ity0 de!reaed tetoterone0 et!& 8hat aid0 #ery #ery fe' people e#er rea!h their 23eneti! potential2 mot Dut ue the term a a !op out& 0 a(e not been able to &ind AND3;0N< "it re'ards to a M'eneral rule o& tumbM "it re'ards to te amount o& muscle tat a nattie can put on. 0 realise tat tere are a u'e number o& (ariable due to biocemical!'enetic!pysiolo'ical indi(iduality8 but 0 tou't "it your researc back'round8 tere must be a rou' ball park &i'ure8 Cust as tere is te 'eneral 'uidelines o& a / k' loss o& &at per "eek. of #ariable due to bio!hemi!al%3eneti!%phyiolo3i!al indi#iduality0 but C thou3ht 'ith your reear!h ba!k3round0 there mut be a rou3h ball park fi3ure0 Dut a there i the 3eneral 3uideline of a / k3 lo of fat per 'eek& 'ell typi!ally the abolute max amount of amino a!id that !an be depoited in tiue per day i about 57/13& So let2 ay you max that at /13 per day& /1S4,5 ) 40,51 3ram& 4,513%*5*3ram per lb ) 8&1* lb& No' that i dry tiue 'ei3ht& Skeletal mu!le i only about 41I dry tiue and 61I 'ater& o if 8&1* i di#ided by &4 you 3et about +,&8 lb per year& No' ob#iouly thi i not et in tone but C think it2 probably afe to ay anythin3 o#er +5741 lb of L9AN tiue 3ain per year 'ould be !loe to impoible to a!hie#e 'ithout anaboli!& #n 5ey ;ydrolysate: 0s tere really any bene&it to usin' 5ey ydrolysate. 2an you 'et a 'ood $5# sake "it Cust 5ey 2oncentrate and 0solate. 0 ear ydrolysates talked about so muc but is it o(erypeH *1 Layne Norton FAQ I,m not layne( but i thin as far as !hey )oncentrate and Isolate go as a "!O shae( there #ust fine( -uic digesting protein which is good. .lso /caa's are e*cellent pre and post worout. I also use protein shaes if i need to up my protein intae( as I find them a -uic way to get protein in. .s long as you stic with your basic nutrition im sure you'll be fine. !hat people forget to remember is that( all these supplements are good( but nothing beats good old nutrition which comes your food( chicen breast( eggs( fish( beef etc....0proteins1.../ac in the day( bodybuilders didn,t ha%e a big range of supplements which we use now days( this #ust goes to show( its all about hard training and the basics2 C a3ree 'ith thi0 thou3h i do think 'hey may be o li3htly better than food our!e due to it2 di3etibility B hi3h leu!ine !ontent ;eatin' ! 2ookin' and $rotein quality: Layne8 %oes te eatin' or cookin' "it "ey or "ey!casein a&&ect te quality and bene&its o& te proteinH 0 like to mi4 "ey po"der "it my oatmeal and "ondered i& te eat as a ne'ati(e e&&ect. hort an'er$ no #n buck"eat &raction protein: Layne8 5at is te story "it buck"eat &raction protein8 ie: >emistry $ro2oreH 0s it a (iable protein sourceH 5at are your tou'ts and opinions. Ct i #iable& <eear!h eem to u33et i may be a 3ood alternati#e for !aein <eneral $rotein!12AA questions : /. 0Mm a little con&used by tryin' to read some o& te literature ri't no" on te di&&erence bet"een a protein and a 12AA. My understandin' is tat a protein "as a 12AA. 2an you clari&y te di&&erences &or meH 5at makes one better tan te oter in certain time &ramesH -. #ne o& my &riends in te o&&ice "ere 0 "ork as asked me about o" bene&icial i' le(els o& protein "ould be to a person "o li&ts only t"ice a "eek8 but does triatalons. 0 could only tell im about te &at 0 lost usin' a i' protein!lo" carb diet and li&tin' because 0 limited my cardio to te minimum 0 needed &or my unit */ Layne Norton FAQ $3. %o you a(e any ad(ice re&erences &or me to 'i(e to imH 7. 0 made my 'oal &or meetin' "ei' in requirements &or te pysical &itness test8 and "ant to add carbs back into my diet. Actually 0 a(e started puttin' carbs up (aryin' /..6/J.'!day &or te last se(eral days. 0s tere a appy medium bet"een mass buildin' and dietin' suc tat 0 can continue to lose &at!lo(eandles and build some cra*y muscleH /& protein i made up of amino a!id& ECAA are a !ate3ory of amino a!id& think of protein a a buildin3 made up of bri!k& Eri!k are thoe amino a!id& ECAA are a !ertain type of bri!k +& &eatin3 a hi3h protein diet better enable your body to run on endo3enou our!e of fuel 'hi!h i 3reat for an enduran!e athlete& Ct alo help 'ith mito!hondrial turno#er 4& no not really& if you 'ant to build i3nifi!ant mu!le you are 3oin3 to ha#e to o#ereat at ome point& Cf you 'ant to loe fat you are 3oin3 to ha#e to diet& Gou !annot o#ereat and diet at the ame time& Gou may build mall amount of mu!le but you aren2t 3oin3 to build 2!raFy2 mu!le& #n amounts o& sake layne uses a day: o" many times a day do you usually take a "ey sakeH on!e maybe t'i!e& i2d take it 5x per day if i 'a in a pin!h #n $rotein requirements! $)$30%)6bound amino acids (s &ree &orm amino acids Layne but "at do you tink o& a(in' a i'er protein intake &or a macronutrient balanceH 0& you need o(er E.. carbs to 'ain sometin' (like meQ -/ 4 b" maintenance) 8 /4 b" protein "ill lea(e me at like -J 'rams o& protein per meal. 0& im eatin' N. 2arbs o& pasta &or e4ample &or a $$5# meal8 tere "ill be about /7 $rotein 'rams in te pasta8 lea(in' about te same amount o& cicken protein to be eaten ((ery little cicken and "ould seem like an unbalanced meal). 0 kno" you deal "it it by eatin' less meals "it more protein eac meal but i canMt ima'ine eatin' so many carbs in one sittin'8 te F meals i eat no" are bi' enou'... yea then you !an 3o hi3her if you 'ant to my point ha al'ay been more protein probably in2t bad but it !ertainly in2t 2needed2 a o many 23uru2 prea!h *+ Layne Norton FAQ thi i from an arti!le i 'rote "epite the numerou poiti#e benefit to ECAA upplementation0 there are many kepti! 'ho u33et that ECAA are o#erpri!ed and that one !an Dut in!reae their !onumption of 'hey protein 'hi!h i ri!h in ECAA& -nfortunately thi i not the !ae& 8he ECAA in 'hey are peptide bound to other amino a!id and mut be liberated throu3h di3etion B aborbed into the bloodtream to exert their effe!t& 9#en thou3h 'hey protein i relati#ely fat di3etin30 it till take e#eral hour for all the amino a!id to be liberated B aborbed into the bloodtream& ECAA in upplement form ho'e#er0 are free form ECAA and reLuire no di3etion and are therefore rapidly aborbed into the bloodtream0 pikin3 blood amino a!id to a mu!h 3reater extent than peptide bound amino a!id& 9#en a fe' 3ram of ECAA 'ill pike plama le#el of ECAA to a mu!h 3reater extent than a 413 doe of 'hey protein0 impa!tin3 protein ynthei and protein de3radation to a mu!h 3reater de3ree& 8he reaon a upplement ha u!h a po'erful effe!t on blood le#el of ECAA i that unlike other amino a!id0 ECAA are not metaboliFed to a i3nifi!ant extent by the mall intetine or the li#er0 therefore an oral upplement i more like a ECAA inDe!tion in!e it rea!he the bloodtream o rapidly& http$%%'''&tren3thand!ien!e&!om%Danuary%arti!le5&htm %a(e $alumbo ad tis to say about your article: M ;o" does e e4plain te &act tat $)$30%)6bound amino acids are more easily absorbed tan &ree &orm amino acidsH 0n &act8 ,cott 2onnelly (te in(entor o& Met6 :4) is comin' out "it a ne" product (a ne" company) tat contains 5;)D F:A230#N, tat stimulate protein syntesis better tan anytin' pre(iously seen.I Later on he aid M0Mm not a bi' belie(er in 12AAMs. 3e trut is tat %0 and 3:0 $)$30%), are more easily assimilated and absorbed tan are &ree &orm aminos. 0& you take in E solid meals containin' i' quality protein8 your amino acid le(els in your bloodstream sould al"ays be su&&icient to support muscle 'ro"t and repair. 5ill it urt to take temH #& course not. 0s it (italH 0Md say noOI 0Md be (ery (ery interested to ear your tou'ts on tis Layne because "ile 12AA are 'rilled into us as bein' important (&ree &orm tat is). Maybe tat statement is o(er ypedH 2an you re&ute tis researc tat $laumbo seems to be re&errin' to tat says di!tri peptides are better sources o& 12AAs tan &ree &orm. ;ydroly*ed 5ey T &ree &orm 12AA 0 take it is "at e is 'ettin' at. 'ell di7peptide and tri7peptide are aborbed more rapidly due to the 3reater pre!en!e of a tranportor for them0 ho'e#er0 it appear ECAA !an be tranported #ery rapidly a 'ell >mot likely be!aue 'hen you take b!aa you are only takin3 a fe' 3ram at a time0 'hera 'ith 'hey you are takin3 417*13? o 'hile there are more tranportor for di B *4 Layne Norton FAQ tri7peptide0 you are alo puttin3 a 3reater load on them& 'hen you take a maller doe of b!aa 57/53 then there i more than enou3h tranportor !apa!ity to handle them& 8hi i e#iden!ed by the 'ork of koopman et& al 'ho ho'ed that e#en a !omparati#ely mall doe of leu!ine !ould !aue an almot + fold in!reae in plama leu!ine !ompared to 'hey& ;hey alone 'ill 3et plama leu!ine to about 411uM >+81 in my reear!h? 'hera addin3 leu!ine to it !an 3et it near 611uM& Let2 not 3o ba!k and forth bet'een me and da#e and turn thi into an ar3ument& He i entitled to ha#e hi opinion0 a am C& the other thin3 i for3ot to mention i that you ha#e to keep in mind mot amino a!id are exteni#ely metaboliFed by the li#er& =nly about +4I of in3eted amino a!id a!tually make it into the plama be!aue they are o exteni#ely metaboliFed by the 3ut B li#er& 8he ECAA really aren2t tou!hed at all by either be!aue the li#er la!k the ECA8 enFyme 'hi!h !atalyFe the firt tep of ECAA !atabolim& 8hu ECAA are mu!h mu!h different than any other type of amino a!id&&& e#en thou3h di B tri peptide may be aborbed 2fater2 in ome !ae0 they are alo le likely to make it to !ir!ulation due to exteni#e metabolim by the 3ut B li#er& #n $rotein $o"eders: 1ut can you point me in te direction o& some articles and Cournals online detailin' protein8 and te science beind puttin' te po"ders to'eter8 and te (arious &orms (isolate8 micro6&iltered8 etc.)H ho' about thi$ http$%%'''&bodybuildin3&!om%fun%layne*+&htm #n %enaturin' e'' protein: 0 kno" you said ra" e''s are less bio6a(ailable!di'ested compared to cooked. 0 &ound a study so"in' ra" 'ets J.K absorbed (s L.K cooked. No" 0Mm lookin' at tis on "ikki about e''s. 2onsider tis eat denatures e'' protein but so does beatin'!blendin' etc ,ee te "isk dra's te liquid trou' itsel& creatin' a &orce tat un&olds te protein molecules. And te air stress "ic causes te proteins to come out o& teir natural state denatures it too. For'et te a(idin!1iotin problem as te American )'' 1oard states you "ould a(e to consume -9 e'' "ites a day &or tat to appen. 5ic is <:)A3 to kno"O 1ut te issue is absorption o& te protein to me. ,o "at do you tink about usin' ** Layne Norton FAQ pysical stress &rom a blender instead o& eat to denature e'' proteinH from 'hat i undertand heat and a!id are the only 'ay to denature protein mole!ule& C hi3hly doubt that a blender 'ill do it& 0 tried to &ollo" e''"ite discussion8 but it 'ot incredibly in(ol(ed!scienti&ic...lol... i buy ee'"ites in carton at 'rocery and o& course 0 cook tem8 scrambled usually....o& course tere is denaturation8 like tere is "en meat is cooked...so are "e sayin' tat "e need to do sometin' oter tan cookin' e''"ites in order to increase bioa(ailabilityH 3ank u muc no not at all0 !ookin3 i fine i mi4 my "ey "it e'' "ites ten cook tem as a pancake. does te eat in tis situation destroy te proteinH pleae !he!k out my pre#iou pot0 denaturin3 doe not mean detroy ;ey Layne remember 0 &ound tat in&o on o" pysical &orce can denature e'' "ite proteins (Cust like acid or eat can). 0 Cust tou't 0Md tell you sometin' 0 noticed toni't "en 0 "as makin' a sake "it "ites only toni't (i normally use "ole e''s). 3e "ites start as a 'el like semi6clear liquid but once you put it in te blender and set it to i' it turns into a solid "ite liquid. 0t looks Cust like cooked e''s Cust not solid. 0 kno" te reason e'' "ites can'e color "en cooked is because te proteins can'e sape and it looks like te same tin' appens. 3is de&initely "ould a(e e&&ects on bioa(ilability etc because tey are de&initely denatured Cust not pasteuri*ed. Dut be!aue it i denatured doen2t mean it i le bioa#ailable thou3h ometime denaturin3 make it more bioa#ailable #n 2e"in' and denaturin': Layne 6 does ce"in' your &ood denature te protein in itH no0 but no need to 'orry about denaturationK it i a natural part of di3etionK the toma!h ha !on!entrated hydro!hlori! a!id B the pepin enFyme&&& both of 'hi!h 'ork to denature B unfold protein o they !an be eaier for di3eti#e enFyme to !lea#e #n $rotein Frequency *5 Layne Norton FAQ My buddy as been eatin' e(ery our to our and a al& because e 'ets ra(enously un'ry a&ter eac meal and tat quick. ;eMs natural too and e seems to be pro'ressin' e(ery mont and pro'ressin' "ell. 0 kno" you probably souldnMt eat tat &requent but "y not and "at are te dra"backsH 5at appens "en you "ould eat tat &requentH 0ndi'estionH 'ell there i a!tually e#iden!e that if you keep amino a!id !ontantly ele#ated that your body be!ome refra!tory to them& Meanin3 protein ynthei 'ill de!reae in the preen!e of hi3h le#el of amino a!id& my reear!h upport thi o farK it look like it may a!tually be better to !onume lar3e protein doe and pread them out further in order to maximiFe protein ynthei& Layne on tat note do you tink tese lar'er &eedin's sould be relati(ely equal in si*e or "ould one muc lar'er meal (suc as post6"orkout8 &or e4ample) a(e a more stimulatory e&&ect on protein syntesis at tis timeH and in anoter post you stated tat 9.69J' protein contained enou' )AAMs to top o&& protein syntesis...is tis based on te appro4imate leucine content o& eac protein typeH and o" "ould you space out 9J' doses and still it your protein requirement numbersH yea i 'ould ay that 47* hour bet'een meal i probably betK that2 about 5 meal per dayK end up bein3 about ++53 protein%day #n $rotein Absorption: ok so "at is tis bs tat your body can only absorb amount a certian amount o& protien per mealH like you souldnt eat FJ 'rams o& protien &or a meal because ur body cant absorb itH is tis true or is tis anoter bb mytH 'ell i 'rote an arti!le on Dut thi ubDe!t0 but i2d rather not pot it be!aue no ma3aFine ha a!!epted it yet $robably because your ad(ocatin' a'ainst sometin' tat makes tem UH 3ink about it tey sell protein supplements etc in ads and your sayin' use less protein etc not M#:). 0t may be political. no not at all& Ct i a!tually not a3aint protein at all ,o does tis mean te @tend me'a dose practice tat some are doin' is actually urtin'8 not elpin'H 'ell i re!ommend hi3her doe of ECAA but not ippin3K doin3 them at pe!ifi! time throu3hout the day ok.. so let me ask it a di&&ent "ay.. i& it ok to eat FJ 'rams o& protien o(er 9 meals ten to eat lets say J. o(er EH is one superior o(er te oter as &ar as te amount o& protien i am absorbin'H no0 65 i too mu!h& 51 o#er , 'ould be far better& a far a aborption0 that i not the iue here& Gou aborb mot e#erythin3K 2expert2 thro' around the term aborption0 but they don2t e#en kno' 'hat they are referrin3 to& *, Layne Norton FAQ Here i an ex!erpt from the arti!le C 'rote& Cf you 3uy 'ant to ee the 'hole thin3 maybe it2 time to tart akin3 the ma3 to put my arti!le in lol& C2#e tried e#erythin3 C !an poibly do to 3et them in the ri3ht 'ay 'ithout be33in3 and it doen2t eem to 'ork& M Many TexpertH or 3ym kno' it all out there 'ho 'ill tell you to only !onume S amount of protein at a meal be!aue only S amount of protein !an be aborbed by the body at a meal >CHm ure youH#e all heard thi one before?& Let thi nonene top here and no'& 8o be3in 'ith0 thi entire train of thou3ht inHt e#en on the !orre!t tra!k& Hell it didnHt e#en depart from the ri3ht train tationO Aumin3 that you ha#e a healthy di3eti#e ytem the aborption of the amino a!id from a meal !ontainin3 protein i #ery effi!ient and almot ne#er a limitin3 fa!tor& Aborption only refer to nutrient uptake B aborption #ia the di3eti#e tra!k >mot aborption o!!urrin3 in the mall intetine?& Cf our di3eti#e ytem didnHt aborb mot of 'hat 'e eat than anytime you had a bi3 meal you 'ould ha#e diarrhea like !lo!k'ork from the undi3eted material in the 3utO Ct alo make #ery little ene from an e#olutionary tandpoint to be #ery 'ateful 'ith nutrient 'hen primiti#e man may ha#e only been able to eat one lar3e meal in a day at time& =ur pe!ie 'ould not ha#e ur#i#ed #ery lon3 if 'e 'ere 'ateful 'ith nutrient and did not aborb amino a!id beyond a !ertain le#el& Cn reality0 the body ha an extremely hi3h !apa!ity for amino a!id aborption& ;hat thee people 'ho pout thi nonene are really referrin3 to i amino a!id utiliFation& Gou ee0 e#en if 'e aborb /11I of the amino a!id 'e in3et0 that doenHt mean they 'ill all rea!h the keletal mu!le and input to'ard buildin3 mu!le ma& Cn a!tuality a #ery mall per!enta3e are ued for that role& 8he !ell of the mall intetine and li#er extra!t a hu3e amount of amino a!id for ener3y and their o'n ynthei of ne' protein in firt pa metabolim before they e#er rea!h the bloodtreamO =n!e in the bloodtream amino a!id !an alo be taken up and utiliFed by other tiue u!h a the kidney0 heart0 kin0 et!& So it i not a Luetion of ho' mu!h protein%amino a!id !an be aborbed at a meal0 rather the Luetion i 'hat le#el of protein at a meal 3i#e the maximum benefit for mu!le buildin3( 9entially anythin3 belo' thi le#el 'ould not maximally upport mu!le buildin30 'hile at a protein intake abo#e thi le#el0 the body 'ould merely oxidiFe the ex!e amino a!id for ener3y& M #n 2alculatin' protein requirements: %o you calculate te protein needed &rom Lean 1ody mass only or 3#3AL body "ei't. &or e4ample /.J4L1M or /.J43#3AL "ei't (lbmG&at) HH LEM i probably a better 'ay to !al!ulate it *6 Layne Norton FAQ $art ): 12AA #n 5y te pre&erence o& 12AA o(er 5ey in $5# sakes 5as curious8 "ile listenin' to M%: and your con(ersations ("ic "ere a"esome by te "ay8 'reat &or us INattiesI to 'et some e4posure) you mentioned you use /J6 -. 'ms o& 12AA post "orkout. 0 kno" you &ollo" tis up "it a "ole meal about an our later8 but "y do you &eel tis is more bene&icial tan say 'ettin' a "ey protein tat is a complete protein tat as a 'ood 12AA pro&ile post "orkoutH %o te 12AAMs lead to 'reater!&aster protein syntesis tan "eyH C think you are ayin3 that 'hey may be better in!e it ha all the amino& 8he ECAA in parti!ular leu!ine are the amino a!id reponible for timulatin3 protein ynthei&&& not the other& 8he other are needed a ubtrate but if you are eatin3 like a typi!al bodybuilder >e#ery +74 hour? then you 'ill ha#e AM:L9 le#el of all the other amino a!id and ECAA alone 'ill be uffi!ient& And ye the reaon C like free form b!aa i be!aue they pike plama ECAA le#el to a mu!h 3reater extent than 'hey& 3at is (ery interestin'. Dou "ould tink tat more people "ould be doin' tis. 0 *8 Layne Norton FAQ am at /E.lbs8 do you tink /J 'rams is about te ri't amount &or my body"ei'tH 0 assume po"der is best &or te quickest absorptionH /53 i more than enou3h0 po'der i bet #n 12AA Absorption Layne8 is it necessary to take a i' 'lycemic carboydrate source "en you take your 12AAMsH #r "ill tey 'et absorbed "itout emH 8hey 'ill be aborbed 'ithout the !arb& #n 12AA dosin': ;o" do you dose your 12AAsH C ha#e 53 ECAA bet'een ea!h mealK i ha#e about *7, meal per day o that2 about 413 b!aa%day #n 2aloric +alue o& @tend! 12AA e&&ect on insulin 0 am "orkin' "it %a(e8 &ollo"in' a keto'enic diet and am a bi' &an o& te @tend product "ic 0 use durin' my "orkoutsO 0 am 'ettin' con&usin' messa'es about itMs calorie contentO 0 ad belie(ed it "as . but no" not quite so sureO 5at is your take on it P also "ould it cause insulin secretion at allHH Ct doe ha#e !alorie& Ct ha 53 of amino a!id per !oop 'hi!h i *k!al%3ram ) +1 total k!al per !oop& 8he reaon it i lited a 1 i be!aue they F"A 'ill not allo' a !ompany to lit free form amino a!id a ha#in3 !alorie 'hi!h i abolutely ainine& ECAA 'ill !aue inulin e!retion0 read my pot abo#e your in thi thread& #n 2ountin' 12AA to"ards $rotein requirement: 1ut you personally do not count te 12AAs to"ards your protein count8 you take tem on top o& your /'!pound body"ei't protein8 correctH C !ount them *@ Layne Norton FAQ #n 1ene&its o& Leucine ! 12AA ,upposedly8 leucine is te po"erouse o& te 7 bcaaMs 8 is tere any need to supplement "it te oter - H 0m stripped &or cas as a colle'e student and plain Leucine "ould be ceaper ten takin' bcaaMs alto'eter ( te 7 aminos) but do not "ant to create an imbalance ectV Leu!ine i 'hat timulate protein ynthei but ioleu!ine alo timulate 3lu!oe uptake0 o it doe ha#e benefit0 but if you are on a bud3et pure leu!ine 'ill 'ork fine #n 12AA 3imin': Layne8 since "eMre on te subCect o& bcaaMs. 5en is te best time to supplement "it temH 0.e. pre6"orkout8 durin'8 post. 0 Cust started takin' @tend ('rape &la(or). 3at stu&& tastes like 2ool AidO 1y a recommendation 0 "as told to drink it durin' my "orkout8 1ut te directions say immediately post "orkout. 5it /Eo*. o& post "orkout "ey protein (#N)8 maltode4trin8 and creatine. Anoter /Eo*. o& bcaa &luid seems like a bunc o& &luid at one time. 5ould you su''est combinin' temH Sure you !an !ombine them0 'ould 'ork 'ell& C pa!e out my ECAA like thi 53 breakfat 53 pre'orkout /17/53 pot'orkout 53 before bed 53 'hen i 'ake up to pee durin3 the ni3ht lol #n bene&its o& 12AA supplementation: Question &or Layne. 0 am readin' quite a &e" positi(e re(ie"s about 12AAs. 1ut 0 donMt understand "y someone needs it i& tey eat proper nutrion pre en post "orkout. 5en you eat a balanced meal / to - ours be&ore your "orkout and about an al& our be&ore a "ey sake "it oats you a(e plenty o& 12AA in your nutrition tat elps to combat protein breakdo"n. ,o "atMs te ad(anta'es o& 12AA durin' your "orkout or some 12AA midni't in comparison to a blended protein sake. Here i an ex!erpt from an arti!le C 'rote 7777777777777777777777777777777 "epite the numerou poiti#e benefit to ECAA upplementation0 there are many 51 Layne Norton FAQ kepti! 'ho u33et that ECAA are o#erpri!ed and that one !an Dut in!reae their !onumption of 'hey protein 'hi!h i ri!h in ECAA& -nfortunately thi i not the !ae& 8he ECAA in 'hey are peptide bound to other amino a!id and mut be liberated throu3h di3etion B aborbed into the bloodtream to exert their effe!t& 9#en thou3h 'hey protein i relati#ely fat di3etin30 it till take e#eral hour for all the amino a!id to be liberated B aborbed into the bloodtream& ECAA in upplement form ho'e#er0 are free form ECAA and reLuire no di3etion and are therefore rapidly aborbed into the bloodtream0 pikin3 blood amino a!id to a mu!h 3reater extent than peptide bound amino a!id& 9#en a fe' 3ram of ECAA 'ill pike plama le#el of ECAA to a mu!h 3reater extent than a 413 doe of 'hey protein0 impa!tin3 protein ynthei and protein de3radation to a mu!h 3reater de3ree& 8he reaon a upplement ha u!h a po'erful effe!t on blood le#el of ECAA i that unlike other amino a!id0 ECAA are not metaboliFed to a i3nifi!ant extent by the mall intetine or the li#er0 therefore an oral upplement i more like a ECAA inDe!tion in!e it rea!he the bloodtream o rapidly& #n 5y Layne likes 12AA supplementation: 5y do you lo(e bcaa supplements so muc "en my protein po"der G my multi a(e a i'er number o& bcaas in a ser(in' as do many o& te bcaa supplements out tere. 0 use optimum "ey protein (- scoops) and animal pak multi (itamin post "orkout amon'st oter tin's. 8hi hould an'er your Luetion http$%%'''&tren3thand!ien!e&!om%Danuary%arti!le5&htm :ecommended 12AA dosin': 5at is te recommended dosa'e to notice results "it 12AA8 because tey are e4pensi(e and not to mention im in colle'e 8 J' pre! J ' post 53 'ith breakfat0 53 pre'orkout0 /13 pot 'orkout0 53 before bed 'ould be #ery 3ood #n 12AA supplementation on a ti't bud'et: <uess bcaaMs are out &or me8 tat "ould run me like E. dollars a mont on top o& &ood and my &oundation supplements ("ey8creatine8multi8antio4idants and &isoil) Gou !ould do 53 pre'orkout B /13 pot and till 3et de!ent reult 122A (s )AA 5at do you tink about )AA as supplements compared to 12AA onlyH )AA contains te 12AA as "ell as all oter )AAs. 5at are te cons and pros i& "e compare tese to eacoterH ECAAU9AA 5/ Layne Norton FAQ $o"der 12AA (s 2apsule 12AA 0 kno" you are a stron' ad(ocate &or te te supplementin' o& 12AAWs8 te problem is tat 0 can only 'et my ands on 12AA capsules. And 0 "as "anderin' o" te capsules compare to te po"der8absorption "iseH And "ould a /' capsule equate to /' o& 12AA po"derH Cn term of !ot effe!ti#ene po'der i far better0 but aborption 'ie there probably i not mu!h differen!e #n sippin' 12AAs Me(en tou' blood amino acid le(els "ere ele(ated 7 ours a&ter a meal8 protein syntesis ad stopped. XLayneY ypotesi*es tat peraps a spike in blood Leucine le(els ((ia pure Leucine or 12AAs) could be used to kick start protein syntesis a'ain.I ...so basically8 put /. scoops @tend in your "ater Cu' and sip trou'out te day....tat "ill do te trick i 'ouldn2t ip it&&& i 'ould bolu it& o +74 hour after a meal and a fe' hour before your next meal0 ha#e 57/13 b!aa %o 12AA bea(e like creatine in terms o& ,aturation! Ma4imum amount o& recommended 12AA +ery muc like creatine "e kno" tat once saturation points are reaced "e are basically takin' unnecessary amounts.. 5en it comes to 1caas o" muc is enou' 7.8... m's 9.8... m's e(en J.8.. m'sH Assumin' your diet is /..K on point "it 2arbs Fat and usin' $rotein at - 'rams per lb L1M. ECAA are ome'hat different& Creatine i preent in #ery mall amount o it2 eay to aturate the !ell& Amino a!id a!tually !on!entrate in the !ellK but are alo in a tate of flux into and out of the protein bound0 extra!ellular B intra!ellular pool& ;ithout oundin3 tu!k up it 'ould be really really hard to explain& 9entially it 'ould be #ery hard to fi3ure out a 2max2 le#el for ECAA be!aue they are in u!h a tate of flux ,o i& someones consumin' bet"een 9. to E.8... m's 12AA, daily >no"in' tey are usin' - 'rams protein per lb L1M8 "ould you tink tey are at any de&icitH ;o" many M's daily do you recommendH Abolutely not& +3%lb i 'ay o#erkill and addin3 ECAA on top of that i ex!eedin3ly o#erkill 5+ Layne Norton FAQ #n durin' "orkout nutrition: 5at do you tink o& te idea tat te most anabolic time o& day is actually "en youMre "orkin' out (because o& te increased blood &lo" pusin' nutrients into te muscles). Ad(ocates o& tis idea state tat i& you dont use special &ormulation pro(idin' e4act amounts o& essential amino acids8 te increased blood &lo" is useless. 3ere is also &urter retoric about essential amino acids bein' &ar superior to "ole &ood &or muscle buildin'.A lot o& "at e said sounded like outra'eous marketin' rubbis and!or Cust "acky uneducated teories. C think ECAA B 9AA !an be better in #ariou ituation& 8here i no reaon to ue both thou3h0 o#erkill& 8he blood flo' !an be helpful but C don2t think it make it that mu!h more anaboli! than pot 'orkout 'here blood flo' i alo ele#ated& C 'ould dia3ree 'ith mot thin3 he aid0 but C 'ouldn2t ay that you need that exa!t breakdo'n or it2 2uele2 #n Usin' Leucine as a replacement o& carbs in $5# nutrition durin' lo" carb dietin': 5en you are &ollo"in' a (ery lo" carb or keto'enic diet8 "at are your tou'ts on replacin' post "orkout carboydrates "it leucine8 'lycine and 'lutamineH 0t "as mentioned by 2ristian 3ibaudeau8 "o 0 a(e u'e respect &or8 in one o& is most recent articles. ILeucine can spike insulin almost as "ell as carbs but it doesnMt take you out o& ketosis or pre(ent you &rom bein' in a &at6adapted state. <lutamine and 'lycine are t"o amino acids tat a(e been so"n to restore muscle 'lyco'en almost as "ell as carbs. 3e 7J6JJ' o& combined <P< "ill almost a(e te same e&&ect on 'lyco'en replenisment as a similar dose o& carbsI. 8hat i a bi3 tret!h to ay that leu!ine in!reae inulin ame a !arb& Abolutely not& 8he inulin pike i i3nifi!ant but not near a mu!h a an eLual !arb doe& Additionally0 !arbohydrate indu!ed inulin repone i biphai!0 'ith the tored inulin in the pan!rea bein3 releaed immediately and ometime after that0 inulin i produ!ed by the pan!rea and keep bein3 produ!ed until the 3lu!oe !lear& 8hi e!ondary releae of inulin i a!tually the !omparati#ely lar3er releae& Amino a!id like Leu!ine only !aue the initial releae of tored inulin0 but there i no biphai! repone0 no utained releae& So in all a!tuality0 inulin releae in repone to leu!ine i #ery different from !arbohydrate& A far 54 Layne Norton FAQ a 3lutamine B 3ly!ine retorin3 3ly!o3enK they !an throu3h 3lu!oneo3enei&&& but not a 'ell a !arbohydrate& Carbohydrate from diet !an 3et into the bloodtream at a rate of about 513%hour C belie#e 'herea the maxed out rate of 3lu!oneo3enei i about 53%hour& So no&&& they don2t retore 3ly!o3en a fat& 12AA timin' issues$ 5ould it be ad(anta'eous to take an amino drink be&ore bedH 5en "ould it be te best time to take an amino drink durin' te dayH 2onsiderin' te proibiti(e cost8 i& tere "as one time durin' te day8 "at time "ould you cooseH C take a b!aa%Leu!ine upplement in bet'een meal >i eat e#ery 4&575 hour? B take a Leu!ine%b!aa doe in bet'een i take a bcaa!Leucine supplement in bet"een meals (i eat e(ery 7.J6J ours) P take a Leucine!bcaa dose in bet"eenB. %ont you 'et e4tremely un'ryHH do you a(e lar'er mealsH No0 your body adDut to it like anythin3&&& it take a fe' 'eek but on a hi3h protein diet your body !an make enou3h 3lu!oe to maintain your blood 3lu!oe bet'een meal& C don2t 3et hun3ry hardly anymore at all&&& e#en 'hen dietin3 and e#en if i 3o 5 hour bet'een meal& and ye my meal are lar3er #n te need o& 12AAs: ;o" muc bcaas ! leucine "ould someone "ei'in' about /E. need a dayH Gou 'ouldnHt N99" any0 +13 ECAA or /13 of leu!ine 'ould be ueful thou3h question about bcaaMs (ersus "ey8 i& i took /J' o& bcaa post"orkout like you do (around tree scoops 4tend) "it &ast di'estin' carbs8 is "pi bene&icial a&ter tisH i think /53 b!aa by itelf i probably uffi!ient to do the Dob 'ith ome fat di3etin3 !arb o lon3 a you ha#e ome 'hole food a fe' hour later #n 12AA e&&ecti(eness durin' >eto'enic diets: Layne8 ,o 'luconeo'ensis is te bio6syntesis o& 'lucose8 and startin' "it pyru(ic acid te body con(erts amino acids into 'lyco'enHH 0M(e also read tat amino acids arenMt te only source te body can pull to &orm 'lucose8 it can also use lactic acid8 and 'lycerol &rom Fat8 a(e you eard o& tisH 0& so8 is tere a 'eneral percenta'e o& o" muc eac option is utili*ed durin' or be&ore 'luconeo'ensisH 5ic brin's me to tis point...0& one is on a keto'enic diet "ould supplementin' (i' dosa'es) o& bcaaMs e(en more rele(ant to a bodybuilders dietH 5ould a keto'enic indi(idual a(e a better response to bcaaMsH CHm not ure 'hy a peron on keto 'ould ha#e a better%'ore repone&&& i2d ima3ine 5* Layne Norton FAQ about the ame& Gou are ri3ht on 3lu!oneo3enei& many different ubtrate thou3h the main one are amino a!id& ;hi!h one are ued really really really depend on the phyiolo3i!al ituation& C2m afraid you 'ant a imple an'er to a ridi!ulouly !omplex Luetion and C !an2t 3i#e you that on that one& & 0s te i' amount o& leucine say 96J 'rams (out o& /.<s o& a b2aa mi4 o& -:/:/) "it te post6"orkout "ey sake enou' to cause an insulin spike to "ork as a carrier!transport &or aminos8 creatine8 beta6alanine etc etc tus ne'atin' te need &or i' 'i inde4 carbs in te post "orkout sakeH inulin repone are !omplex& 'hen inulin i releaed in repone to !arbohydrate it i in + phae&&& the firt phae i the releae of tored inulin and about /57+1 minute after that inulin rie a3ain from produ!ed inulin in the pan!rea0 in other 'ord the inulin repone i biphai!& 8he inulin repone to leu!ine i only monophai!&&& only tored inulin i releaed0 but the pan!rea doe not produ!e a e!ondary inulin repone& Eai!ally leu!ine only !aue a releae of tored inulin& 8herefore i2d o no0 it2 not uffi!ient if you are lookin3 for a de!ent inulin repone #pinion on di&&erent 12AA products: %o you tink is a 'ood 12AAHH ttp:!!""".nutrabio.com!$roducts!12AA.tm Look fine to me #k 0 &ound tis product tat as )ac ser(in' (7 tablets) contains te &ollo"in': L.. m'. o& L6isoleucine /E-. m'. o& L6leucine /.N. m'. o& L6(aline 'ood enou'H 8he tandard i a +$/$/ ratio of leu!ine$ioleu!ine$#aline& 8hi pre#ent leu!ine !auin3 a depletion of the other ECAA& >in order to metaboliFe + leu!ine mole!ule you mut metaboliFe a #aline B an ioleu!ine?& C for3et the me!hanim behind it thou3hK 3ue C hould read up on it before prelim #n 12AA stability!$otency in ,olution: not sure i& tis is a stupid question and 0 ope tis asnMt been asked be&ore but once you mi4 your 12AAMs o" lon' be&ore teyMre no lon'er (iable or lose teir potencyH or do teyH 0 'enerally mi4 J ' "it crystal li't a&ter "orkin' out but 0 donMt &inis drinkin' tem &or anoter 7.69J mins "ile 0 commute to "ork. hell&&& it 'ould be fine for month& 55 Layne Norton FAQ #n %issol(in' 12AAs 3is is probably 'onna appear to be a stupid question but8 as &ar as 12AAMs and 'lutamine are concerned do tey need to be dissol(ed in "aterH i ear a lot o& pros talk about o" tey Cust pop te po"der into tere mout and s"is it "it "ater. i(e been dissol(in' my creatine in "armer "ater (read it in a berardi article). i "as Cust curious i& you ad any tou'ts on tisH altou' i 'uess it "ould make sense considerin' many 12AA supps are capsules or tabs. "oenHt matter #n usin' 5ey and 2arbs (s. 12AA and 2arbs: %o you take "ey directly a&ter your "orkout or de4 and leucineH uually xtend >b!aa? B dex or 'axy maiFe #n cyclin' $rotein and 12AAs: 0s tere any bene&it to cyclin' te use o& 122AMs8 and occasionally takin' time o&& &rom temH (maybe durin' te deload "eeksH) Also "at are your tou'ts on similarly cyclin' your le(el protein intake8 0(e read opinions tat lo"in' it &or a"ile "ill impro(e te bodys use o& itH 0 currently use your recommended le(els o& protein intake. No to both !y!lin3 Luetion& they are not hormone0 they are ma!ronutrient& C don2t nee!arily ee do'nre3ulation bein3 a problem #n te e&&ects o& )AA! 12AA on >eto : %urin' a keto diet..."ould it be counterproducti(e to be takin' in )AAMs and 12AAMs pre "orkout...some"ere i read about insulin'enic amino acids or sometin' like tat..."at does tis actually mean and sould i stay clear o& tese durin' a keto dietH 9AA2 and ECAA2 aren2t 3oin3 to ne3ati#ely affe!t Neto "iet& ECAA ha#e been ho'n to enhan!e inulin eniti#ity and if anythin3 they ha#e been ho'n to aid fat lo B mu!le retention 'hile on a diet& :eople ha#e thi all or nothin3 #ie' of inulin&&& like if you releae any at all it top all fat burnin3 e#ery'here&&& 'hi!h i abolute nonene 5, Layne Norton FAQ #n 12AAs and Fastin': 0& someone "as 'onna do sometin' silly like a &ast &or a day or t"o8 or e(en an intermittent &astin' type diet "ere one eats most o& teir calories in a sort &eedin' "indo" at te end o& te day8 do you suspect takin' a leucine supplement taken e(ery &e" ours durin' te &astin' days!or &astin' "indo" "ould be bene&icial to elp o&&set te muscle lossH 0& so8 "at "ould you recommend in terms o& amount and spacin'H yeK ho'e#er if you 'ere fatin3 i 'ould not ue Dut leu!ine& Leu!ine deplete the other + ECAA from the plama 'hen taken alone& 8hi i not a bi3 deal if you are eatin3 a hi3h protein diet be!aue there 'ill be ample ECAA to 3uard a3aint thi but if you are fatin3 you 'ill definitely 3et a depletion o C 'ould re!ommend 83 of ECAA e#ery 47* hour #n 12AA dosin' bet"een meals: 5ould your su''estion o& a(in' 12AAMs in bet"een meals a(e any e&&ect on te re&ractory period tat mi't be necessary be&ore 'ettin' anoter ele(ation in muscle protein syntesis te &ollo"in' meal. )4ample8 i& eatin' 9 meals e(ery J ours8 you 'et 12AAMs "it eac meal. 1ut your puttin' 12AAMs in te body e(ery -.J ours i& takin' tem bet"een meals as "ell. 2ouldnMt tis possibly mimic te &requent &eedin' Min&usionM type situation tat "ill pre(ent a potent stimulus te ne4t meal. 5ould it make sense to peraps take a dose o& 12AAMs or Leucine /J minutes be&ore eac meal8 'et a ma4imal spike near te meal and accompany it "it te &ull spectrum o& aminos sortly a&ter. 3en allo" te 9.J6J r period to 'o by unabated. i don2t think o0 i think meal lead to a teady releae of amino but by ha#in3 a b!aa bolu in bet'een ea!h you 'ill definitely !aue a bi3 pike in amino a!id le#el 'hi!h hould 3i#e you a yntheti! repone&
#n studies tat su''est compositional can'es "en supplementin' "it 12AA!Leucine %o you kno" o& any studies on 12AA!Lecuine tat so" usin' it adds a si'ni&icant amount o& lean body mass tan "itout like "e kno" "ey8 1a8 and creatine do. 0t seems e(ery one 0(e seen Cust so"ed it Cust increased protein syntesis in some "ay. 1ut 0 cant tink o& any controlled ones "ere usin' it lead to more muscle on a normal 11 diet. 0n oter "ords8 0Mm lookin' &or researc tat supports its use in te #FF ,)A,#N durin' mass 'ainin'. 0& tere is notin' so"in' tis let me kno" 56 Layne Norton FAQ its ok. 8hi i 3oin3 to ound like a !op out0 but you 3uy ha#e no idea ho' hard it i to produ!e !ompoitional !han3eK /1 'eek i nothin3 out of a human lifetime o tryin3 to 3et !ompoitional !han3e out of that i pretty damned tou3h& Alo0 not many people 'illin3 to fund that&&& 'ho i 3oin3 to fund it( that2 probably a 517/11k tudy to run and 'hat reaonin3 'ill you pro#ide for people to fund it( M'e 'ant to ee ho' to 3et people hu3e&M not 3oin3 to fly lol& there i a tudy in rat ho'in3 that leu!ine upplementation impro#e body !ompoition in rat&&& a!tually there are +& 0 ate to do tis to you and ask ZanoterZ 12AA question8 but do you tink tat tere is any bene&it to a(in' a couple ser(in's o& 4tend prior to te "orkout8 say in te our or t"o runnin' up to te "orkoutH 0Mm currently a(in' 769 scoops durin' my "orkout!cardio session8 but 0 "as "onderin' i& tere is any ad(anta'e to takin' some in be&ore tis period8 i& it "ould a(e a Isuper6saturationI e&&ect (or i& tereMs e(en suc a tink)H FD0...0 take in adequate protein8 bet"een /' and /.J' per pound o& L1M. 3anks maybe a !oop or + #n sippin' 12AAs: 0 Cust "anted to kno" i& te post about sippin' on 12AA re&ers to 12AAMs in 'eneral or Cust in re&erence to meal timin'. 1ecause 0 sip on @tend durin' my "orkout and Cust "anted to kno" i& tis is a 'ood or bad ideaHH C 'a referrin3 to people 'ho ip ECAA throu3hout the day0 ippin3 durin3 a 'orkout i hort term0 only about an hour or o0 C don2t really ee a problem 'ith it 3roublesootin' 12AA dosin': 0& 0 started usin' J 'rams o& 12AAMs at E meals a day in bet"een meals /. 'rams pre "orkout and 7. 'rams post "orkout "at di&&erences and 'ains "ould i e4pect to seeHcompared to takin' no 12AAMs 413 of b!aa pot 'orkout( did i read that ri3ht( that i S-:9< o#erkill 58 Layne Norton FAQ 0m tryin' to &i'ure out "at "ould be te best amount o& /)..'s to take and "at bene&its id 'et...i must a(e read it "ron' a&ter searcin' trou' te "ole tread /17/53 'ould be max benefit le#el CM= at any one ittin3 ok so J'ms in bet"een meals.../J 'rams post "orkout...considerin' i(e ne(er took bcaas be&ore "at noticeable bene&its "ould i 'et &rom takin' tem in tese amountsH ;ell0 o#er time hould 3et more mu!le maK hould alo noti!e ome reitan!e to in!reaed fat 3ain #n determinin' 12AA amounts: 0 'ot some body armour bcaas today. 0n &our tablets tere is : -...m' o& leucine../...m' o& isoleucine..and /...m' o& (aline. ,o in &our tablets "ould tis be classed collecti(ely as /'ramm o& bcaasH or "it te m's added to'eter 9'ramsH or "ould 0 a(e to take /N tablets to 'et J'rammsH * tablet 'ould ) *3 $art F: $re!$ost 5orkout Nutrition: #n $re "orkout meals 5at does your ideal pre6"orkout meal consist o&H <eally depend upon e#eral fa!tor&&& 'hat i optimal for me mi3ht not be for you& ;hat it !onit of depend upon multiple fa!tor 7total pro%!arb%fat intake for the day 7'ei3ht 7len3th of 'orkout 7intenity of 'orkout 7ho' lon3 before your 'orkout do you eat( for me0 dependin3 upon 'hat bodypart C 'ork >le3 are mu!h more diffi!ult? C eat around 5@ Layne Norton FAQ 417*13 protein%617/113 Carb pre 'orkout >mix of lo'%moderate% B fat di3etin3? and C try to keep fat under /13& C eat thi about /7+ hour pre'orkout& #n $re"orkout meals: ;ey Layne8 0 Cust ad a question on "at you tink o& pre"orkout meals. 0 read alot o& stu&& by Iso called e4pertsI claimin' you sould eat "itin 7 ours o& trainin' because you canMt a(e blood 'oin' to your muscles and di'esti(e system at te same time. 1ut iM(e done tis Cust to see o" te "orkout &elt and i didnMt like it at all. My muscles "ere &lat and i Cust &elt slu''is. 0 usually eat a 'ood protein!carb meal about 7. minutes be&ore i train and tatMs "en i &eel te best. My muscles are &ull8 and i &eel (ery pumped and ener'etic. 5atMs your take on tis LayneH o !alled expert i ri3htO 8hat2 a trai3ht up nonene notion& pre'orkout nutrition i Dut a important a pot& Ha#e your pre'orkout meal do you e(er take in i' 'i carbs pre "orkoutH C do take hi3h JC !arb pre'orkout if C don2t ha#e time to 3et in a 3ood meal0 other'ie C don2t purpoefully take in u3ary !arb pre'orkout <ot a question Layne. For te pre6"orkout meal ("ic is about /..6//. ' 2arbs &or me)8 "ic is te better scenarioH /) eat all te carbs /.-J 6 /.FJ ours pre6"orkout and ten /J67. minutes be&ore8 a(e a sake o& 12AAs and citrulline malate -) eat 7!9 o& te carbs /.-J 6 /.FJ ours pre6"orkout and ten /J67. minutes be&ore8 a(e a sake o& /!9 o& te carbs (in te &orm o& oats and de4trose8 mostly oatsQ only like N ' de4trose)8 12AAs8 and citrulline malate 0M(e been doin' scenario - &or some time and i tink its unnecessary to a(e carbs tat close to te "orkout. And i& i start doin' scenario /8 "ats te best time to a(e tat sake to reap bene&it o& citrulline malate... ri't be&ore "orkout8 36minus /J min8 or 36minus 7. minHH Honetly0 C think either one i fine& ,1 Layne Norton FAQ Layne. 0 am a competiti(e atlete (baseball) and startin' monday "e "ill be a(in' "ei'ts [ Eam (intense olympic li&ts and comple4es) as "ell as practice [ -pm. 5at "ould be sometin' 0 could eat "en 0 "ake up [ J 7. tat "ill be quick and pro(ide su&&icient ener'y to li&tH 0 "ill sip \ E6N scoops @tend durin' trainin' i& tat matters. i 'ould ay ome 'hey 'ith dry oatmeal B a bannana into a blender and add !innamon B :E& #n $eanut butter in $5# sakes: Layne8 5atMs your take on my post"ork out drinkH 0Mm not cuttin'. My post"ork out drink consists o& J.' o& isolate "ey protein8 - tbsp peanut butter8 and -tbsp o& maltode4trin. C 'ould drop the peanut butter a aformentioned that 'ill lo' di3etionK a#e the :E for later& #n de4trose in $5# sakes 0 "ant to start puttin' some "ei't back on and brin'in' my stren't back up. ,o te &irst tin' 0 "anted to do "as add a $!5# sake back into te diet. 0 used to like usin' <ood old #N 5ey pro (- scoops)8 de4trose (bout FJ 'rams). 0 "ould like to 'o back to tat a'ain and toss in some 2reatine mono. 0 "ould tro" in /. 'rams o& tat to eac sake. Any oter su''estions or modi&icationsH / scoop o& proH less de4H anytin'H or does tat sound 'ood. 0Mll be keepin' te rest o& my day pretty lo" carb8 0 Cust &i'ure post "!o is a 'ood place to start introducin' more. 'ell ho' mu!h dextroe you add really depend upon e#eral fa!tor u!h a ho' lon3 your 'orkout are B ho' mu!h #olume they ha#e a 'ell a ho' mu!h you 'ei3h and ho' many !arb you ha#e pre'orkout& Alo0 ho' oon after your hake i your next meal 'ith !omplex !arb( orry for all the LuetionK C Dut like to 3et a 3ood idea before dolin3 out information& #n "ole &ood consumption a&ter a $5# drink Layne8 o" about i& 9J min to an our a&ter post "orkout sake you are not un'ry. %o 0 stu&& &ood do"nH 0s tis normalH C 'ould !ertainly try to 3et ome food in ye ,/ Layne Norton FAQ 2omments on a $5# drink 5at is best taken post "orkoutH 0 take one banana G / cup o& oats G J 'rams leucine G 7. 'rams o& "ey protein isolate. 0s tis okayH 0 a(e read tat a combination o& i' <0 and lo" <0 is recommended. 1ut also eard someone say tat 'lyco'en le(els post "orkout arent depleted a&ter "orkin' out as "e used to tink. ,o "e donMt need i' <0 like de4trose or malto to bump our 'lyco'en le(els. 5at do you tinkH ;hat you are doin3 i fine #n ni't time $5# meals : 0 soon start a clinical in "ic 0 a(e to dri(e about an our and a al& to and &rom and tus my "orkout "ill not start till about F oMclock. 0 am &ollo"in' te 'uidelines &or your precontest diet and "ant to kno" i& you tink 0 sould do anytin' di&&erent as &ar as te post6"orkout meal "it te lo" 'lycemic carbs bein' tat 0 "ould be 'oin' to sleep sortly terea&ter. Sti!k 'ith your normal pot 'orkout meal&&& i 'orkout at ni3ht too0 eat !arb before bed&&& it2 fine #n di&&erences bet"een $5# carb sources / more tin'... 0n your "orkout sake you recommend de4 or malto8 "ould 5a4y Mai*e!+itar'o be as 'oodH 0 ask because 0 a(e 5M le&t o(er &rom te "inter8 "anted to use it up. 0& de4!malto is better8 Cust say so8 0Mll buy some 0Mm not a ceapskate S$ No0 C don2t think any of them are nee!arily better than the other #n 2arbs be&ore!durin'!a&ter trainin': 5at is your (ie" on carbs pre durin' and a&ter trainin' H 0 see you like -. to 7. 'rams a&ter trainin'. 1ut no" tere are also lots o& (ie"s on pre and durin' "orkout (&ast) carbs H 5M, and (itar'o are 'ettin' (ery popular you tink tey ,+ Layne Norton FAQ are better tan malto or de4trose H +1741 immediately :;=K but about +1 minute later i ha#e about /113 of moderately fat di3etin3 !arb& C ha#e about 657/113 pre'orkout a 'ell durin3 bulkin3 #n Laynes $ersonal $5# sake 5at are you usin' &or a "orkout sake tese daysH do you still a(e an endless supply o& substance8 or do you do sometin' elseH 3 scoops xtend 20-30g dex or waxy maize 20-30g oats 1g beta alanine 5g creatine 5en you are cuttin' do you &ollo" te cut diet principles &or te sakeH 'hen !uttin3 C ha#e /53 b!aa0 /17+13 dextroe0 4753 !reatine&&& pretty imilar to 'hat i do in the offeaon #n durin' "orkout sakes: Are you still usin' a durin' "orkout sake o& de4trose and 12AAsH na0 C uually Dut do a pot 'orkout hake '% ECAA B dex%'axymaiFe At one point you "ere8 correctH Any particular reason you stoppedH ye C 'a& Dut found that if my pre'orkout B pot 'orkout nutrition 'ere on point C really didn2t need it #n 5M, in $5# sake: ;ey Layne8 0 Cust picked up ,ome 5a4y Mai*e ,tartc today and "as "onderin' ,4 Layne Norton FAQ about o" to put it into my post "orkout nutrition. 0Mm a some"at i' (olume 'uy8 "orkouts lastin' E.6FJmin. 3en 0 do /.6/J minutes o& cardio post "orkout... 0Md been drinkin' a 12AA!creatine drink durin' my cardio in te past8 and sometimes at te end o& te "orkout i& it "as onte lon' side. ,ould 0 Cust tro" te 12AAMs and 2reatine in te te 5a4y Mai*e and "ait until a&ter te cardio is &inised8 cu' tat8 and ten drink my "ey sake ont e dri(e omeH Any su''estions "ould be appreciated. 3anks dude. C 'ould do the ;MS 'ith the !reatine%b!aa drink after your 'orkout before !ardio 2omments on carb source in a $5# sake: 0 adopted your 12AA8 -J' de4trose8 and creatine $5# strate'y and i &ollo" tat up "it /..G oat carbs "it "ey about -. min later. 0s -. min too little time to "aitH "ats te ideal time to "ait bet"een tose - mealsH 'hat i your our!e for the /113 of !arb its a blended dry rolled oatmeal sake "it "ey. ten an our to /.J ours a&ter tat i eat a "ole meal but "it less carbs. ound olid to me #n $5# sakes durin' a 2ut: For an endo!meso type8 "at are your tou'ts on post "orkout carbs "ile cuttin'8 like de4trose and 5M,H #r sould one keep blood su'ar lo" and Cust a(e &ood a&terH C think a mall amount of imple !arb pot 'orkout i fine /57+530 and then 3et the ret from 'hole food #n recommended amount o& su'ar in $5# sakes: Layne8 im /F and8 0 a(e a small question about post "orkout supps. 0 take protein and cell tec post"orkout8 in a sake "it pineapple Cuice8 and t"o ser(in's o& yo'urt. (im tryin' to bulk8 im EM9I8 and its ard to add mass). 3ere is appro4. a ,;03L#A% o& su'ar in te sake8 bet"een te yo'urt and 2ell tec. ;o" muc su'ar do you recommend post. 'ell it #arie dependin3 on multiple fa!tor but in 3eneral i 'ouldn2t 3o o#er 513 ,* Layne Norton FAQ Dou are te &irst person on tis tread tat 0M(e e(er seen tell someone to limit te ,U<A: p"o to J.' "ere as e(ery oter piece o& ad(ice "as to send blood su'ar trou' te roo&. ;ell if you are youn3 >under /8? and meo%e!to then maybe 653 may be helpful but in 3eneral inulin i not an anaboli! hormone in non73ro'in3 adult& Ct doe ha#e a yner3iti! effe!t 'ith protein ho'e#er on protein ynthei0 but it doen2t take a ridi!ulou amount& A far a retorin3 3ly!o3en 3oe0 u3ar 'ill do it fater0 but 'hole food 'ill alo do it0 it 'ill Dut take a bit lon3er& #n Leucine in $5# sakes: 0 kno" tis is as been talked about ere but "anted to be sure tis is ok. 3akin' /.< o& pure Leucine "it $5# 5ey sake (not all 7 12AAs &ree &orm) "ont trou' o&& te balance o& amino acids in te bodyH 0 mean te idea is to spike protein syntesis by spikin' Leucine le(els but 0 tink you said you need te oter aminos to IprocessI te Leucine. 3e reason 0 ask tis 0 can 'et bulk L6Leucine ceaper tan bulk 12AAs. 0 tink 0Mm 'oin' to put it into capsules (... or ..). C think /13 leu!ine probably o#erkill&&& i think 5763 i plenty& Gou hould be ok o lon3 a you are eatin3 a hi3h protein diet other'ie #n Milos ,arce( durin' "orkout sakes: 0 "as "onderin' "at your opinion is on Milos sarce(Ms teory o& ,ake comprised o& )AAMs and 12AAMs "it a carb source durin' te "orkout..."ic e says is te most anabolic time o& day...ne comments or ideas o& o" tis "ould be true or notH Honetly0 the hake he re!ommend i 'ay 'ay 'ay o#erkill 0 a(e a question &or you re'ardin' $ost65orkout Nutrition. 0 am currently takin' Uni(ersal 3orrent $5#8 but "ould like to make my o"n blend no". 0 am tinkin' about usin' $rima&orce 2arb ,lam (-scoopsSE.'rams). 5it L 'rams )AAMs8 7J69. 'rams 5ey $rotein 0solate8 and - 'rams 2itrulline Mallate. 0 "as also tinkin' o& addin' in J 'rams o& creatine monoydrate. 0& you could elp me out "it my $5# blend 0 "ould 'reatly appreciate your input. And i& you a(e any oter su''estions on additions or subtractions please let me kno". 0 "ei' /NJ $ounds. i think that2 a olid blend but C 'ould repla!e the 9AAS 'ith ECAA >57/13? and 'ould ,5 Layne Norton FAQ alo add a 3ram or t'o of beta7alanine& that 'ould be S=LC" #n $rotein sources &or $5# sakes: 0& absorption doesnMt matter like people tink i.e. its not li&e and deat p"o8 "y do people ,5)A: by 5ey (and no oter protein). 0n teory could any protein be used post. 0Mm tinkin' o& doin' &or cost reasons - ser(in's o& 5;)D concentrate /J G <emma $rotein 0solate /- G 7 L6Leucine (based on 3rueproteinMs custom mi4) as my ne" $5# o(er my old 5ey 0solate 9. < G some 12AAs. 3en a &ull meal 7.6E. later. 0 Cust "anted to make sure "it an e4pert its ok o(erte 'old standard preaced o& 9.G < o& 5ey $5# G 12AA J6/.< C think protein our!e i le important0 epe!ially !oniderin3 you are takin3 leu!ine on top of that #n carboydrate intake "it $rotein $ost "orkout 0snt it sayin' tat carboydrate intake as no added bene&it in addin' muscle "en combined "it protein post "orkoutH ttp:!!""".muscularde(elopment.com!content!(ie"!LL-!J9! 8hat i only one tudy and many other tudie ho' oppoite reult 3roublesootin' Foam in $5# sake Any"ays8 ereMs my question8 0 brin' my $5# sake "it me to te 'ym so te po"der is already in it and ten 0 &ill up te sake "it about /-6/9 ounces o& "ater. As 0Mm &inisin' te sake tere is prob like -69 ounces o& &oam. 0s tis te "a*y mai*eH ,ould 0 be concerned about not 'ettin' "ate(er tat &oam is do"nHH Any"ay to &i4 tis problemH Mix it up ahead of time and keep it in the frid3eK and no0 it 'ill not 3o 2bad2 #n a(in' - $5# meals: 5ats your take on te idea o& - post "orkout ImealsIH some people take -J6J.< o& carbs "it 12AA or 2)) and ten -.67. mins later tey take @ amount o& protein ten "ait an our and 'et in a solid &ood meal. 0 'uess bein' ItraditionalI or ,, Layne Norton FAQ "ate(er one "ants to call it8 i al"ays tou't you put it all to'eter in one ImealI i.e. 12AA8 2))8 carbs8 protein. ten an our later 'o and a(e your solid meal. is tere any researc or studies tat bene&it one o(er te oter. i think it2 fine0 then a3ain don2t make it too !omplex0 Dut hittin3 the V i mot important $art <: ,tudy %iscussions #n Anti6o4idants! $ro o4idant: 0 "as readin' trou' tat FAQ you put to'eter &or all te questions youM(e been asked and 0 came across te $ro6#4idant post... IWhat they don't realize is that by taking too much of certain vitamins and minerals you can actually get many negative effects and in the case of vitamin C, if you take too much it can actually act as a pro-oxidant instead of an anti-oxidant. More is not better, better is better.I 5ell 0 "as readin' on te bb.com &orum and a post came up tat pro6o4idation isnMt actually as bad as it is made out to be : Understanding and Modulating Aging Volume 1067 published May 2006 Ann. N.Y. Acad. ci. 1067! "7#$$ %2006&. doi! 10.11'6(annals.1)$".00* +opyright # 2006 by the Ne, Yor- Academy o. ciences description / purchase 0olume purchase this 0olume +ellular 1edo2 1egulation and 3roo2idant ignaling ystems A Ne, 3erspecti0e on the 4ree 1adical 5heory o. Aging ,6 Layne Norton FAQ AN567NY 8. 9:NNAN; AN< 6AY<;N ;A5877< +entre .or Molecular =iology and Medicine> ;p,orth Medical +entre> 1ichmond> %Melbourne& Victoria )121> Australia ?ey 8ords! coen@yme A10 # redo2 poise # gene regulation # metabolic regulation # hydrogen pero2ide # proo2idants # antio2idants # aging Address .or correspondence! Anthony 8. 9innane> +entre .or Molecular =iology and Medicine> ;p,orth Medical +entre> 1*$#1*7 6oddle treet> 1ichmond> Victoria )121> Australia. Voice! B61C)C'"26C"200D .a2! B61C)C'"26C"201. eCmail! tlinnaneEcmbm.com.au Abstract! The overarching role of coenzyme Q10 in gene regulation, bioenergy formation, cellular redox poise regulation, and hydrogen peroxide formation is presented. Coenzyme Q10 has a central role acting as a prooxidant in the generation of H!. Contrary to the dogma that superoxide and H! formation are highly deleterious to cell survival this premise is re"ected. #ata are discussed that continuous superoxide and hydrogen peroxide formation are essential for normal cell function and that they play a ma"or role in subcellular redox state modulation. $t is the prooxidant activity of the so%called antioxidants that may be responsible for previously claimed benefits for high doses of oxido%reduction nutritional supplements such as alpha lipoic acid and coenzyme Q10. !xygen%free radical formation is essential for the biological function and is not a direct causation of the mammalian aging process& aging is a multisystem stochastic process. 0s $ro6#4idation only arm&ul in certain instances tenH 0Mm kind o& con&used on te "ole standpoint. 0 mean it makes sense like you said tat too muc o& an anti6 o4idant is a bad tin'8 but accordin' to tis post it is a 'ood tin' &or certain nutritional supplements. 3e main post on te bb.com &orum "as about te pro6 o4idation o& (itamin 2 and at "at doses does it become a ne'ati(e instead o& a positi(e. ,8 Layne Norton FAQ Some pro7oxidation i reLuired ye&&& abolutely& Ealan!e i e#erythin3& My point i o#erdoin3 anti7oxidant 'ill !ertainly thro' you out of a healthy balan!e 5at are your tou'ts on te &ollo"in' 12AA studyH !utr. "##$ an%&'$(& )uppl*+"',)-$). Modulations of muscle protein metabolism by branched-chain amino acids in normal and muscle- atrophying rats. -obayashi ., -ato ., .irabayashi /, Murakami ., )uzuki .. 0pplied 1esearch 2epartment, 0mino)cience 3aboratories, 04inomoto Co., -a5asaki, apan. hisamine6kobayashi7a4inomoto.com $t has been sho'n that (C))s, especially leucine, regulate s*eletal muscle protein metabolism. Ho'ever, it remains unclear ho' (C))s regulate muscle protein metabolism and lead to anabolism in vivo. +e examined muscle protein synthesis rate and brea*do'n rate simultaneously during (C)) infusion in muscle atrophy models as 'ell as in normal healthy rats. Corticosterone%treated rats and hindlimb%immobilized rats 'ere used as muscle atrophy models. ,uscle protein synthesis rate and brea*do'n rate 'ere measured as phenylalanine *inetics across the hindlimb. $n anesthetized normal rats, (C))s stimulated muscle protein synthesis despite lo' insulin concentration and did not suppress muscle protein brea*do'n. $n corticosterone%treated rats, (C))s failed to restore inhibited muscle protein synthesis, but reduced muscle protein brea*do'n. $mmobilization of hindlimb increased muscle protein brea*do'n 'ithin a day. (C))s did not change muscle protein metabolism, although essential amino acids -.))s/ suppressed muscle protein brea*do'n in hindlimb%immobilized rats. +e also evaluated changes of fractional synthesis rate -012/ of s*eletal muscle protein during infusion of leucine alone or .))s for 3 h in anesthetized normal rats. 012 sho'ed a transient increase at 14%50 min of leucine infusion and then declined, 'hereas 012 stayed elevated throughout .)) infusion. +e concluded that 1/ (C))s primarily stimulate muscle protein synthesis in normal rats independently of insulin / .))s are re6uired to maintain the (C)) stimulation of muscle protein synthesis and 5/ The effects of (C))s on muscle protein metabolism differ bet'een atrophy models. 8hen C 'ould like to ee them explain .oh B 8ra!y Anthony2 data ho'in3 that leu!ine alone 'ill timulate protein ynthei for about + hour& Follo" up to te ans"er abo(e: 3anks8 0 take your "ord abo(e teirs. 3o play it sa&e i am tinkin' 8 primal eaa pre ,@ Layne Norton FAQ "orkout8 "it 4tend G "ms G "ey (because i like it) post. 0 may also add "ms pre "orkout8 because i ear tat it i' 'i carbs stimulate protein syntesis e(en more pre "orkout tan post. 8he other point to make i that unle you 'orkout in the mornin3 'ithout eatin30 and you eat like a typi!al bodybuilder >eatin3 freLuently? there 'ill N9A9< be a point durin3 the day 'here you don2t ha#e ample le#el of 9AA a#ailable to maintain ynthei #n consumin' amino acidsG carbs be&ore e4ercise 5y donMt you ad(ocate a(in' i'er 'i carbs be&ore as "ell as a&ter a "orkoutH 8ipton -2, 1asmussen 99, Miller )3, Wolf ):, ;5ens-)tovall )-, <etrini 9:, and Wolfe 11. 8iming of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. 0m <hysiol :ndocrinol Metab "=&+ :&>?-"#$, "##&. here is 'hat the study indicated % These results indicate that the response of net muscle protein synthesis to consumption of an .)C solution immediately before resistance exercise is greater than that 'hen the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg. C ha#e a problem 'ith the method they ue to meaure ynthei a it reLuire a 2teady tate2 and exer!ie i N=8 teady tate #n $rotein combinations: 5at you mention about absorption 'ot me tinkin' back to tis study "it some trainers tro" around alot lately. 0t says basically 2asein G 5ey mi4 is superior to 5ey G carb or 5ey G 1caa G <lutamine (close to "at 0 do but i use /. < 12AA) in terms o& body mass impro(ement results. 3us some "ere recommendin' to li&ters : -. < o& 2asein G -. < 5ey p"o (e(en tou' te study itsel& seems to use 9. 5ey G N 2asein). 2eck te link belo"$ 8he 9ffe!t of :rotein and Amino A!id Supplementation on :erforman!e and 8rainin3 Adaptation "urin3 8en ;eek of <eitan!e 8rainin3 0 dunno i& your &amiliar "it tis study. 5at do you &eel about itH Marketin' o(er ype to 'et us to buy more e4pensi(e casein (U/.G!lb) H 5at is really ideal p"o "iseH 3ese tin's in&luence my purcases. 0 kno" 5;)D is needed but casein is e4pensi(e. ;ell 0 may e(en start usin' 5;ey G /6- 3able ,poon o& Fla4seed #il at bedtime &rom "at you said. 0 ad no idea. 61 Layne Norton FAQ 8hey didn2t really !ontrol any #ariable in the ret of the diet throu3hout the ret of the day&&& make it tou3h to dra' !on!luion
#n te interactions o& ca&&eine and creatine: "##" !ov%',(&&*+&?=@->" Caffeine is ergogenic after supplementation of oral creatine monohydrate. #oherty ,, 1mith 7,, #avison 2C, Hughes ,8. 2epartment of )port, :xercise and 9iomedical )ciences, Aniversity of 3uton, Anited -ingdom. mike.doherty7luton.ac.uk <A1<;):+ 8he purpose of this investigation 5as to assess the acute effects of caffeine ingestion on short-term, high-intensity exercise ()8* after a period of oral creatine supplementation and caffeine abstinence. M:8.;2)+ Bourteen trained male sub4ects performed treadmill running to volitional exhaustion (8(lim** at an exercise intensity eCuivalent to &"@D E;("max*. 8hree trials 5ere performed, one before $ d of creatine loading (#.' g x kg x d(-&* baseline*, and t5o further trials after the loading period. ;ne hour before the postloading trials, caffeine (@ mg x kg(-&** or placebo 5as orally ingested in a cross-over, double-blind fashion. Bour measurements of rating of perceived exertion 5ere taken, one every '# s, during the first &"# s of the exercise. 9lood samples 5ere assayed for lactate, glucose, potassium, and catecholamines, immediately before and after exercise. 1:)A38)+ 9ody mass increased (< F #.#@* over the creatine supplementation period, and this increase 5as maintained for both caffeine and placebo trials. 8here 5as no increase in the maximal accumulated oxygen deficit bet5een trials% ho5ever, total E;("* 5as significantly increased in the caffeine trial in comparison 5ith the placebo trial (&'.'@ GH- '.=> 3 vs &&.$? GH- '.$& 3*. In addition, caffeine 8(lim* (""".& GH- ,=.> s* 5as significantly greater (< F #.#@* than both baseline ("##.= GH- ''., s* and placebo (&>=.' GH- ,@., s* 8(lim*. 1<: 5as also lo5er at ># s in the caffeine treatment (&'.= GH- &.= 1<: points* in comparison 5ith baseline (&,.$ GH- &.> 1<: points*. C;!C3A)I;!+ )s indicated by a greater T-lim/, acute caffeine ingestion 'as found to be ergogenic after 9%d of creatine supplementation and caffeine abstinence. Caffeine may >not pro#en? ha#e ome ne3ati#e effe!t on the !reatine tranporter but C belie#e that if you are takin3 53 of !reatine per day that i 3oin3 to be enou3h to o#erride thoe effe!t and till aturate the mu!le !ell& #n mi4ed6muscle &ractional syntesis rate (F,:) 0& you 'et a minute to 'i(e your input on tis one8 it "ould be appreciated. - studies ere on mi4ed muscle F,: : 6/ Layne Norton FAQ 0ging does not impair the anabolic response to a protein-rich meal. )ymons 89, )chutzler ):, Cocke 83, Chinkes 23, Wolfe 11, <addon-ones 2. 2ivision of 1ehabilitation )ciences, 8he Aniversity of 8exas Medical 9ranch, Jalveston, 8K ??@@@-&&,,, A)0. ()C:82!;<#= 1arcopenia is a debilitating condition afflicting the elderly that may be facilitated by insufficient or ineffectual inta*e of dietary protein. +e previously sho'ed that free%form essential amino acids acutely stimulate muscle protein synthesis in both the young and the elderly. Ho'ever, the ability of an actual protein%rich food to stimulate anabolism in the young and the elderly has not been explored. !(>.CT$?.= +e aimed to characterize changes in plasma amino acid concentrations and to 6uantify muscle protein synthesis in healthy young -31 @A% B y old& n C 10/ and elderly -D0 @A% 4 y old& n C 10/ persons after ingestion of a 115%g -3%oz/ serving of lean beef. #.1$8<= ?enous blood samples and vastus lateralis muscle biopsy samples 'ere obtained during a primed -.0 mumolA*g/ constant infusion -0.0B mumol.*g-%1/.min-%1// of l%Ering%-15/C-9/F phenylalanine. 7lasma amino acid concentrations 'ere measured and a mixed%muscle fractional synthesis rate -012/ 'as calculated during the premeal period and for 4 h after beef ingestion. 2.1;GT1= ,ixed%muscle 012 increased by approximately 41H in both the elderly -mean @A% 1. measurements= 0.0D @A% 0.003HAh and 0.10B @A% 0.009HAh before and after the meal, respectively/ and the young -0.0D3 @A% 0.004HAh and 0.115 @A% 0.004HAh before and after the meal, respectively/ after beef ingestion -7 I 0.001/. 7lasma amino acid concentrations pea*ed at approximately 100 min after beef ingestion in both age groups but 'ere substantially higher in the elderly -1B4 @A% 153 nmolAmG compared 'ith 1305 @A% J9 nmolAmG& 7 I 0.001/. C!<CG;1$!<= #espite differences in the concentration of amino acids in the plasma precursor pool, aging does not impair the ability to acutely synthesize muscle protein after ingestion of a common protein%rich food. AN% #ifferential stimulation of muscle protein synthesis in elderly humans follo'ing isocaloric ingestion of amino acids or 'hey protein. 7addon%>ones #, 1heffield%,oore ,, :atsanos C1, Khang L>, +olfe 22. #epartment of 1urgery, The ;niversity of Texas ,edical (ranch, and 1hriners Hospitals for Children, 8alveston, Texas DD440, ;1). d"paddonMutmb.edu To counteract the debilitating progression of sarcopenia, a protein supplement should provide an energetically efficient anabolic stimulus. +e 6uantified net muscle protein synthesis in healthy elderly individuals -94%DJ yrs/ follo'ing ingestion of an isocaloric intact 'hey protein supplement -+N& nCB/ or an essential amino acid supplement -.))& nCD/. 0emoral arterio%venous blood samples and vastus lateralis muscle biopsy samples 'ere obtained during a primed, constant infusion of G%Ering%H4Fphenylalanine. <et phenylalanine upta*e and mixed muscle fractional synthetic rate -012/ 'ere calculated during the post%absorptive period and for 5.4 h follo'ing ingestion of 14 g .)) or 14 g 'hey. )fter accounting for the residual increase in the intracellular phenylalanine pool, net post%prandial phenylalanine upta*e 'as 45.3@A%J.D mg phe leg%1 -.))/ and 1.D@A%3.9 mg phe leg%1 -+N/, -7I0.04/. 7ostabsorptive 012 values 'ere 0.049@A%0.003H h%1 -.))/ and 0.03J@A%0.009H h%1 -+N/, -7O0.04/. (oth supplements stimulated 012 -7I0.04/, but the increase 'as greatest in the .)) group 'ith values of 0.0BB@A%0.011H h%1 -.))/ and 0.099@A%0.003H h%1 -+N/, -7I0.04/. +hile both .)) and +N supplements stimulated muscle protein synthesis, .))s may provide a more energetically efficient nutritional supplement for elderly individuals. 2ompared to bee& : 6+ Layne Norton FAQ ,ixed%muscle 012 increased by approximately 41H in both the elderly -mean @A% 1. measurements= 0.0D @A% 0.003HAh and 0.10B @A% 0.009HAh before and after the meal, respectively/ and the young -0.0D3 @A% 0.004HAh and 0.115 @A% 0.004HAh before and after the meal, respectively/ after beef ingestion -7 I 0.001/. Question: Is mi*ed muscle 3'4 increased greater from a beef meal than whey or 5..'s? 'o this is 6 separate studies but is beef showing better muscle protein synthesis with these greater %alues in 3'4 rates? )AA 'roup ...NNG!6...//K 6/ 5ey 'roup ...EEG!6....9K 6/ 1ee& Meal (elderly) ...F- G!6 ....9K! be&ore to ../.N G!6 ....EK! a&ter 1ee& Meal (youn') ...F9 G!6 ....JK! be&ore to ..//7 G!6 ....JK! a&ter Gou !annot !ompare FS< rate from eparate tudie& 8here 'a a tudy done on thi re!ently that ho'ed Lualitati#e !omparion are ok >!han3e from fated to fed? but !omparin3 abolute rate ha too mu!h error& Cn hort0 don2t !ompare them& "o you kno' if they all ued the ame tra!er( Same infuion%doe proto!ol( Ho' did the homo3eniFe the tiue( 'hat !olumn did the ue for the JCMS( 8here are too many #ariable to make !omparion& $art ;: 3rainin' #n learnin' o" to squat: .0 Cust started personal trainin' a ne" client "o "as ob(iously trained beyond incorrectly pre(iously. 3e &irst e4ercise 0 took im to &or our Le' day "as ,quats and &or some reason somebody told im to squat on is toes and is knees "ere about a &oot o(er is toes. 0 told im to re6rack it a&ter one rep because 0 "as scared 64 Layne Norton FAQ e mi't blo" an A2L. Anoter reason 0 tink e as te tendency to be on is toes is &rom years o& basketball8 "ere youMre trained to be on te balls o& your &eet at all time. ,o 0 tried to teac im o" to squat correctly8 but 0Mm a(in' incredible trouble tryin' to 'et im to 'o do"n e(en 7!9s o& te "ay to parallel. All tat 0 did "as &ree squats "itout te bar to 'et im used to te motion and tat elped some"at. Also8 e complains about constant knee issues &rom "at 0Mm 'uessin' constant bad squattin' "it all te pressure put on is knees. ;e did ;ack ,quats and ,in'le Le' ,quats &ine8 do you a(e any oter recommendations &or e4ercises to elp build te muscles tat "ill allo" im to squat correctlyH Any ad(ice "ould be 'reatly appreciated Lane8 as 0 &eel squats are te most important e4ercise in te 'ym. C 'ould try to tea!h him front Luat0 probably be eaier for him to 3et lo'er on hi Luat #n $re(entin' muscle loss durin' MMA trainin': no im not cuttin' &or a &i't...i& i "as to &i't id cut to middle"ei't..im a coac and trainer...i(e 'ot be in decent sape to spar "it my students...im tryin' to buildmuscle to look in ok sape on te beac lol i kno" bbdin' and mma trainin' con&lict. i dont really "ant to 'o belo" -.. and i& i could i& it "as possible stay at around -/....i maye be &i'tin' in au'ust dependin' on oter commitments ceers 8hen C think ye0 ECAA0 !reatine0 B beta7alanine are mut for you& a 'ell a a port drink like 3atorade 'hile you are trainin3 ,o "ould te bcaas be takin' J 'rams b9 MMA sparrin' J a&ter or moreH And sould te 'atorade be sipped durin' "orkout or drank b9H 5ould +itar'o be as 'oodH C 'ould do 53 before0 /13 after and ip 3atorade%#itar3o durin3 the 'orkout #n ,quat ,tance: 6* Layne Norton FAQ ;o" "ide "as your squat stanceH 0& you "erenMt doin' it po"er li&tin' style8 youMd probably 'et e(en more "ei't. ;ider than houlder 'idthK ho'e#er not uper 'ide #n stren'tenin' back: 0 a(e lo"er back problems (sti&&ness8 kinda sore a&ter deadli&ts!le' day)Q o" sould 0 'o about stren'tenin' itH my split: cest!bi le's o&& back soulders!tri o&& o&& note 6 0 donMt do squats b!c it &ries my lo"er back too muc. Gour ba!k hould be 3ettin3 tron3er from dead&&& the fa!t that it2 ore i be!aue you 'orked it out hard #n per&ormin' 11 curls : ;o" do you per&orm your bb curlsH %o you keep your elbo"s in a locked position or do you allo" tem to come out so you can 'o &ull ran'e o& motionH C allo' them to mo#e ome on !url0 but on ome exer!ie like !on!entration !url C2ll keep them in the ame pla!e 65 Layne Norton FAQ #n %eadli&ts: 0 kno" youMre an animal "en it comes to deadli&ts8 am 0 correct sayin' you usually tro" tem in on your lo"er body po"er day since tey in(ol(e te quads so mucH Also8 do you count tis as your quad po"er mo(ement (&or sets o& J) or do you tro" anoter e4ercise on &or sets o& J tat its quads more direct (like your monster &ront squats)H Gea it2 a po'er mo#2t #n trainin' "it soulder problems: ;a(e you e(er ad any soulder problems LayneH 0& so8 "at did you do to elp your soulder ealH No0 only li3ht inflammation0 Dut lifted li3hter for a fe' 'eek #n stretcin' "ile %2 trainin': ;ey Layne8 ;a(e you e(er tried e4treme stretces (like in %2)H 5at are your tou'ts about temH 8he tret!h i an important !omponent of hypertrophyK C think hea#y tret!hin3 i probably a 3ood idea A ,ample o& Laynes Upper body $o"er trainin' day : Cn!line Een!h :ree 4 et of 5 Cable !roo#er + et of 87/1 rep <a!k Chin 4 et of 5 Cloe 3rip !able pulldo'n 6, Layne Norton FAQ + et of 87/1 rep "umbbell ro' bra!ed a3aint an in!line ben!h 4 et of 5 rep ma!hine ro' + et of 87/1 rep Seated dumbbell pree 4 et of 5 rep ide lateral + et of 87/1 rep Cambered Ear !url 4 et of , rep hammer !url + et of ,78 rep kull !ruher 4 et of , rep #n :est!,oreness "ile per&ormin' Laynes ;ypertropy!$o"er trainin' pro'ram: 0M(e looked &ast trou' te document and a(e 0 'ot tis ri't: "en startin' doin' your "orkout split most people are (ery sore in te be'innin' "eeks8 but itMs Cust a matter o& time and te body "ill adapt. ,o you Cust a(e to keep doin' it and te result "ill be tat you no lon'er 'et tat sore and te 'ainin' o& muscle mass 'oes &asterH Also: doin' tat split do you Cust put in rest days as needed8 or do you a(e tem bet"een te po"er days and te ypertropy daysH 0Md like to try tat split. you ha#e it !orre!t0 C do + po'er day then ret / day then 4 hypertrophy day and then ret a day0 then repeat #n le' trainin': 66 Layne Norton FAQ 0 Cust a(e suc a ard time 'ettin' my sel& to "ork my le's i keep on talkin' my sel& out o& it. Any ad(iceH Le3 day are 'hat eparate the men from the boy& Hell arm&&& Doke& Chet&&& that2 for fun& Ea!k&&& not e#en !loe& Shoulder( ;alk in the park& Le3 are 'hat eparate the re!reational lifter from the truly intene& .ut keep that in mind 'hene#er you feel like kimpin3 on le3 day& A&ter 0 am done cuttin'8 0 "ant to start ittin' my le's real ard. 0 a(e read tat you a(e done a :ussian squat routine. ;a(e you done ,molo(H #r anoter pro'ramH ;o" did te pro'ram look likeH 5at "ere your results (stren't and si*e 'ains and o(erall "ei't 'ain). ;o" did your incorporate your upperbody trainin'H i did molo# and it 'orked 'ell but my Doint hurt S= bad from Luattin3 o freLuently& C am ba!k to hittin3 it +x%'eek le3 no'& Eai!ally C Dut upper body +x%'eek 'ith lo'er #olume in!e molo# ha u!h hi3h #olume0 C 'anted to fo!u on my le3 and 3i#e them a !han!e to properly re!o#er& 3"ice a "eek uH 5at sort o& (olume eac timeH around 417*1 et for Luad%ham%!al#e 3atMs quite a eap o& "ork Layne (0Mm interpretin' tat as rou'ly /. sets per body part t"ice a "eek). DouMre not a subscriber to te less is better etosH 0 sa" te recent pics you posted and it seems youMre makin' e4cellent pro'ress any"ay. abolutely not& #olume i the only thin3 that ha e#er 'orked for my le3& C think mot people !ould ha#e #olume 'ork for them but they are too !ared by all the o#ertrainni3 propo3anda #n squats and lo"er back: Layne8 do you tink it is possible &or someone to base a le' pro'ram around te Le' $ressHH 0 can 'et a"ay "it any oter e4ercise8 e4cept squats. 0 can do tem8 but 0 can only 'o so ea(yQ it is murder on my lo"er back8 so 0 may need to 'i(e tem up. Anytin' else is &air 'ame tou'... ack squats8 &ront squats8 lun'es8 etc. 0 'uess my bi''est concern is tat 0 do not "ant to limit my potential 'ro"t by not usin' te best e4ercise &or le's. And 0 simply re&use to do bo4 squats. 1elo" parallel is te only "ay &or me. 1ut 0 kno" 0 need ea(ier "ei't. Dou are &airly close to me in ei't (0 a(e you by t"o inces). ;a(e you ad to make tis sacri&ice &or te 68 Layne Norton FAQ 'reater 'ainH i 'ould bae it around ha!k or front in that !ae #n Upper back: Also 0 &ind it ard to 'et some serious mass on my upper back. 5ic e4ercises do you recommendH a far addin3 ba!k maK there i no e!ret0 hard and hea#y 'ith ro'0 !hin0 and pulldo'n& <a!k !hin are omethin3 you may 'ant to try& #n restin' bet"een sets: 0tMs typically recommended to rest bet"een sets about / minute or under i& ypertropy is your 'oal ("ic &or me it is) and &or stren't - minutes or more. 3e only problem "it tis is tat 0 tink stren't and si*e are ine4tricably linked. ,o "atMs te compromiseH 5at are your tou'ts on tis Layne and o" lon' do you rest bet"een setsH C ret ho'e#er lon3 it take to re3ain my fo!u and be /11I ready for my next et& For !url thi !an be a little a *5 e!ond0 for omethin3 like hea#y Luat thou3h0 C may 3o 'ell o#er 5 minute bet'een et #n o(ertrainin': 3at is an interestin' statement. 0 also tink tat most people a(e tis o(ertrainin' scare. Not rippin' on people8 Cust i'norance8 "ic is te lack o& kno"led'e. 0n my li&e time o& sports (includin' 7 years at pro le(el domestic cyclin')8 and body buildin'. 0 a(e only e(er kno" o& - people tat "ere actually in a state o& o(ertrainin'. No" o& course 0 come no"ere near to kno"in' eac indi(idual in(ol(ed in sports8 but out o& te literally tousands tat 0 a(e kno"n8 tat is still a minute number compared to te (as Layne so eloquentlyput) propo'anda tat circulates today. # and tose - people "ere bot ultra distance runners "o de(eloped eatin' disorders8 "it te tinkin' tat li'ter is &aster. ,o tey cut teir calories to a ridiculous le(el. Layne8 "atMs your take on Mo(ertrainin'MH From someone "o actually as te science to back im up. 9entially 'hat people don2t realiFe i that #olume i another form of o#erload& =ne of the prin!iple of hypertrophy that mot people a3ree on i you mut !ontinuouly in!reae o#erload on the mu!le to timulate ne' 3ro'th& ;ell you !an only 3ain o mu!h tren3th0 e#entually you plateau0 but you !an AL;AGS add more #olume& My friend did hi mater in exer!ie phy at one of the premier pla!e to do that de3ree >baylor? B durin3 mot tudie they ran the tron3et !orrelatin3 fa!tor to mu!le 3ro'th 'a almot 6@ Layne Norton FAQ al'ay #olume& 8he reaon mot people are !ared to do #olume i /? they ha#e al'ay been told they 'ill o#ertrain and +? 'hen they firt tat out on the pro3ram they loe tren3th and feel rundo'n and like hit& 8hi i normal0 your body in2t ued to it and it mut adDut& Ct take about +7* 'eek for your body to adDut0 on!e it doe the tren3th and hypertrophy 3ain are #ery noti!ible0 e#ery !lient i2#e e#er done thi to ha 'orked Luite imilarly& 8hey are be33in3 me to let them train the old 'ay for the firt +7* 'eek0 and after that they end me email ayin3 they !an2t belie#e ho' fat they are 3ainin3 tren3th& 8here are t'o dra'ba!k to #olume /? more rapid de#elopment of inDurie a you are doin3 more et and if you ha#e any problem in form they 'ill be exa33erated fater 'ith hi3h #olume o you may 3et a!he and pain +? Ct i #ery mentally tou3h to keep up 'ith hi3h #olume& Gou 'ill mentally burnout before you e#er phyi!ally do& both of thee are 'hy #olume hould be !y!le and on!e e#ery 57/1 'eek dependin3 upon ho' your body repone you hould redu!e #olume and redu!e 'ei3ht to 61I of normal for + 'eek to re3ain your fo!u and let your body2 a!he and pain ubide& #n rep!set scemes: i do i'er (olume as "ell. not super i'. but tis is te tin'. dont limit yoursel& to a certain amount o& sets or reps. imo tese are Cust barriers. o" many times a(e you done 7 sets o& /. reps but probably could a(e done J sets o& // or /-H "ene(er i 'o to te 'ym te only tin' tat is preconcei(ed is "at e4ercises im 'oin' to do. sometimes im not &eelin tat 'reat and iMll only do - sets oter times ill be &lyin i' and do /. sets &or tin's like le's. Cust listen to your body. be instincti(e. tats "at tis is all about. remember your muscles dont count your brain does and i& you "anna "ork tat out teres plenty o& lo(e no(els out tere &or you to read. or maybe you can do a nice cross"ord and a(e a cup o& tea and crumpets yea i a3ree that you need to not 3et 8== hun3 up on rep%et !heme& Cn the end the one Luetion you need to ak yourelf i Mam C 'orkin3 harder than the 3uy 'ho 'ill be onta3e next to meM i 3o 'here the !ien!e upport my friend #n ;i' +olume trainin': =ust curious "at you r de&inition o& i' (olume isH &or some its /-6/J sets &or oter its -.67. sets. 81 Layne Norton FAQ Gea more or le& Cf the bodypart i a 'eakpoint >ba!k%le3? it 'ill 3et more et0 if it i a tren3th like !het0 C do probably half a many et a C do for ba!k #pinion on routine by 36nation: ttp:!!""".t6 nation.com!&indArticle.doQCsessionidSA2%N)AJLN-N.JF.2)A/1EJNELN-JNJ7-.ba/ 7HarticleS-E7train- routine look #ery olid Frequent trainin' and ,oreness: 0 dont kno" o" people squat 74 a "eekH 5en 0 squat8 0 am sore 96J days. and "en 0 say sore i mean te andrails are my best &riend 8he more freLuent you 'orkout the le you 3et ore& 8he bet po'erlifter Luat F<9Q-9N8LG&&& e#en up to *x%'eek 0 a(e read tat te &irst 9 "eeks or so your body as to adCust to te more &requent squattin'. A lot o& people "ill 'et more sore and!or canMt squat as ea(y as tey used to. A lot "ill stop "it more &requent squattin' because tey &eel tey are 'ettin' "eaker. 1ut "en your body 'ets more and more adCusted you "ill become stron'er and stron'er. And you can make impro(ements. Dour body can andle a lot more ten a lot o& people tink. 9xa!tly0 the adaptation period take time Dea but o" te ell can you squat "it "ei't "en it urts to e(en sit on te toiletH ;ell you don2t Luat hea#y e#ery in3le day aaaa i dont kno" any oter "ayOH 9#en if Luattin3 +74x 'eek 'ith /7+ hea#y day i uperior( And there i mu!h e#iden!e to upport that ha#in3 at leat one li3hter day i uperior for tren3th and iFe than Dut trai3ht up one 'orkout per 'eek 5en you say Mli'ter dayM Cust "onderin' "eter you mean to use li'ter "ei'ts and back o&& te intensity (ie8 stoppin' "ell sort o& &ailure) or use li'ter "ei'ts "it equal intensity as te ea(y days. if i2m doin3 4x%'eek then one day i hea#y0 one day i li3ht hy of failure0 and one day i li3ht but !loer to failure $o"erli&tin': 5en po"erli&ters li&t -67 times a "eek8 donMt tey only do / or - sets "it /8- or 7 reps at a "orkoutH 0tMs almost like an entire "orkout spread out o(er a "eek. 0Mm not sure 0 see te point o& a Mli'terM day. 2an you e4plain te reasonin'H 8/ Layne Norton FAQ Not really0 po'erlifter often ue a lot of #olume& C routinely kno' po'erlifter 'ho 'ill do 'ell o#er /1 et on a 3i#en exer!ie Li't %ay "orkout 2an "e a(e some discussion on te Mli'ter dayM "orkoutH 0 ear people talk about it. 0Mm not sure 0 a'ree "it it. =ust lookin' &or some talk about it. .ut be!aue a 'orkout i 2li3hter2 doe not mean you are not timulatin3 mu!le tiue and additionally it alo fa!ilitate blood flo' to that area& C !an tell you ri3ht no' it !ertainly enhan!e re!o#ery by takin3 ad#anta3e of the repeated bout effe!t so "ould you su''est maybe doin' 76J li't sets te day a&ter trainin' a muscle to 'et a little pump and blood &lo"H do you do tisH i do one hea#y 'orkout per 'eek fo!uin3 on 478 rep 3oin3 a hea#y a C !an on !ompound mo#ement0 till pretty hi3h #olume0 then later in the 'eek C 3o li3hter for /17 +1 rep 'ith more #olume but not a mu!h failure a C do earlier in the 'eek& My le3 N9A9< 3re' off one time per 'eek hit& C tarted trainin3 +x%'eek and e#eryone aid C 'ould o#ertrainK lo' and behold my le3 a!tually 3re'0 the !ien!e upport it a do my experien!e 'ith myelf B my !lient #n 2est de(elopment: Layne8 my pectoral de(elopment is not e4actly "at 0 "ould like it to be8 but comin' alon'. 0 it it ard once a "eek. #n te days a&ter te "orkout8 can 0 'o "it a &e" undred pusups &or acti(e rest to elp "it te de(elopment8 or is tis too mucH hell no it2 not too mu!h0 C2m tellin3 you0 on!e i tarted 'orkin3 e#erythin3 out +x%'eek hardK that2 'hen my phyiLue 'ent from middle of the pa!k to bein3 !ompetiti#e for my pro !ard& C am Luite !on#in!ed that bein3 bra#e enou3h to try hi3h #olume%freLuen!y 'a one of the main reaon C am not till an amateur& Laynes 5orkout =ournal: 2ould you please record your "orkouts on ere more o&ten...HHH 0 like to see o" oters do teir "orkouts... 8+ Layne Norton FAQ C ha#e a lot poted in my Dournal here http$%%forum&bodybuildin3&!om%ho'thread&php( t)8/@4/* #n 2al(es: Layne8 "at you like to do &or your cal(esH 0 sa" you did /J sets8 you al"ays do a lot o& sets like tatH Dou kno" itMs ard &or us natties to 'et tose 'ood lookin' le's tat 'ot a lot o& tickness. 0Mm EM- so my upperbody is a ell o& a lot more po"er&ul tan my lo"er8 u tink squats tat are ea(y "it lo"er reps "ould elp to 'et some mass on tem8 netin' else you su''est &eel &ree. 3anks a lot bro8 ope te trainin' is 'oin' "ell. 1y te "ay youMre a monster "it tose &ront squatsO A you probably kno' le3 'ere a bi3 'eakne for me0 and C till !onider them a la33in3 bodypartK but not like they ued to be& C think hi3h #olume%hi3h freLuen!y i really the 'ay to 3ro'& My !al#e 'ere tu!k at /5M until i tarted 'orkin3 them +74x per 'eek 'ith +1741 et per 'eekK that 3ot them up to /6M& My cal&s suck. 0Mm EM- "it /EMM cal&s (i' inserts too) and iMm a ard'ainer. My diet!cardio!trainin' (oter tan cal&s) is 'oin' really "ell. 0M(e been doin' %2 trainin' &or te past - years so ("ic is cal&s e(ery oter "orkout &or / set o& /.6/- reps "it a Jsec ne'8 /Jsec stretc and a ard &le4 at te top)... tis metod isnMt really doin' muc &or my cal&s (tey a(e ardly 'ro"n in tose - years "ereas e(erytin' else as) can you please 'i(e me some ad(ice AN% post your cal& trainin'H i read tat you like to do i' (olume &or your cal&s. $lease list te trainin' in detail (reps!sets!"it "at part o& split!amount per "eek!tempo!etc) !al#e are omethin3 extremely hard to 3ro'&&& mot people 'ho ha#e bi3 !al#e&&& ha#e al'ay had bi3 !al#e& 8rain them hard and hea#y and like a made man& drop et0 uper et0 3iant et0 hard and hea#y& C do o#er 41 et per 'eek for !al#e& my !al#e 'hen i tarted 'ere //M no' they are Dut under /6M not 3reat0 but a 3ood impro#ement #n circuit trainin': ;ey Layne8 you are doin' a 'reat "ork ere and 0 "is you a lot o& successes... "at do you tink about circuit trainin'H 3ey a(e or a(e ad some place in your "orkouts durin' te yearH 84 Layne Norton FAQ only time i ue !ir!uit trainin3 i if i2m on #a!ation B preed for time or durin3 the day before a ho' #n Layne per&ormin' 3raditional squats: Layne8 do you do traditional squatsH 0 al"ays see your (ideos o& you doin' &ront squats. C do0 Dut not re!ently0 i feel front Luat mu!h more in my Luad B it2 not near a hard on my lo'er ba!k B knee #n squats &or 'lutes and ams: Dou &eel tat te &ront squats "ork you 'lutes and amsH or Cust do direct "ork &or tose 'roups8 i.e. <;:Ms lol :robably not Luite a mu!h0 E-8 my a and ham are not my 'eakpoint&&& Luad are lol yea0 Luad ha#e been a bane of mine for a lon3 lon3 time& Eut they ha#e !ome a lon3 'ay0 at ome point C2ll pot up ome pro3re pi! of my le3 for you 3uy #n "armin' up: "at type o& rep ran'e do your "arm up sets consist o& 8 sayin' my 'oal "as to be in te E6N rep ran'e 8 0 al"ays &ollo"ed te ma46ot "arm up sequence ( donMt train "it ma46ot ) start "it /- 8 E 8 9 8 / or - reps ten your "orkin' set 8 i only do tis in te be'innin' or te "orkout &or tat muscle 8 a&ter tat i do / I&eel set I &or te oter e4ercises 8 "at you tinkH depend on the exer!ie0 on omethin3 imple like !url i2ll do like /7+ et of 87/1 but on omethin3 like Luat or dead i2ll do it like thi& for example on front Luat my bet i + et of 4,5 for 5K o if i 'anted to 'arm up for that i2d do /7/45 S /1 +7/85 S 6 47+45 S * *7+65 S + 574/5 S / then i2d do my 'orkin3 et& 8* Layne Norton FAQ #n Laynes %ynamic delts routine$ Layne as your tou'ts can'ed on tis article %ynamic %eltsH ye ome0 but i till think it a olid routine 3ou'ts on a le' routine: ,o in my quest &or better le's 0 tried a taste o& Layne $ain. All e4ercises "ere done "it / "arm up (e4cpet squat8 "ic "as /st8 and as -) and 9 "orkin' sets "it reps taken to almost &ailure on eac. 0t looked sometin' like tis. squat le' press ack squat (&irst time 0M(e done tat in /J years and it tried to kill me) amstrin' curls <;:Ms (no "arm up needed) 'ood mornin's le' e4tension 0 Cust &ollo"ed te same routine last ni't and it &elt 'reat a'ain. 0Mm not &eelin' like 0 need a &uneral ser(ice today8 so tatMs a"esome. 0 e(en added some "ei't to eac li&t and kept my &orm. ,o damn ni!e 'orkout broO no' that i a le3 'orkoutO #n inner ti' de(elopment: Layne8 "en squattin'8 "at is te best "ay to si&t te empasis to stimulate inner ti' de(elopmentH probably 3oin3 a bit 'ider0 ho'e#er i2m a fan of Dut uin3 'hate#er foot poition i mot !omfortable be!aue you 'ill ha#e better form and ue more 'ei3ht Quad elp =ust a question re'ardin' quads. 0 really stru''le to put si*e on my quads8 "ould you recommend doin' quads t"ice a "eekH 2ould 0 do one day o& close6stance squats8 le' press etc... and one day "ide6stanceH C killed myelf for G9A<S on le3 3oin3 on!e per 'eek and Dut hammerin3 the li#in3 hell out of them til C !ouldn2t 'alk or tie my hoe the next day& Made #ery little pro3re& :eople told me i 'a o#er trainin3 o i ba!ked off& Made e#en le pro3re& 8hen a friend of mine 'ho i #ery intelli3ent told me to for3et all that noneene and try trainin3 them +x%'eek and lo' and behold0 my le3 a!tually 3re'& C 'ear by +x%'eek& =ne day 85 Layne Norton FAQ i lo'er #olume and lo'er rep fo!uin3 on hea#y !ompound mo#ement mo#in3 a mu!h 'ei3ht a poible the other day i li3hter0 'ith more rep0 le ret bet'een et and more #olume& #n splittin' le' routines: layne o" do you &eel about splitin' le's up 8 like quads one day and ams anoterH or do you &eel its best to "ork bot to'eter depend0 C 3ue you !ould 'ork out your plit o you !ould do it that 'ay& C2#e al'ay done them to3ether but C don2t ee 'hy you !ouldn2t plit them up #n te e&&ects o& calistenics on reco(ery ;o" sould 0 &i'ure in te calistenics "e do at my units $3H 3ey classi&y it as stren't trainin'8 but "it te sort rest times and i' reps8 it seems to me tat it "ould &all more under endurance!cardio. ;o" "ould tis type o& "ork a&&ect my "ei't trainin' (i.e. sould te pus6ups count as cest "ork suc tat 0 need to cut back on my 'ym sessions so as not to o(ertrainH Also8 "ould te t"ice "eekly abs "ork included in te calistenics be enou' ab "ork or sould 0 include it in my re'ular "ei't trainin' scedule as "ellH) for omeone 'ho 'ei3ht train hea#yK puh up are not 3oin3 to impa!t re!o#er&&& it i more like enduran!e than it i tren3th #n "orkout e&&ort: =ust "onderin'8 do you put tat muc e&&ort into e(ery "orkoutH 0 mean8 youM(e set te bencmark no"8 "ill you be disappointed i& you donMt acie(e at least tese numbers on e(ery subsequent "orkout no"( a!tually i !y!le my trainin3 a bit o no' that i2#e broken my max i2ll li3hten up my hea#y day for a fe' 'eek and build ba!k up to 485 o#er about , 'eek o by the time that lift !ome up i2ll be really Da!ked up for it #n &ront squat &orm: ,econdly8 0 see tat "en you do &ront squats you do te arms up!crossed. 0 am an atlete and "e do &ront squats &rom te po"erli&tin' setup o& clean to squat. No" tat season is o(er and 0 can do "at 0 "ant8 "at do you recommendH Arms up and crossed or po"erli&tin' styleH My 'rit !an2t take the po'erliftin3 tyleK ho'e#er0 if you like that betterK then do it 8, Layne Norton FAQ #n 3otal 1ody 3rainin': do you a'ree!support 2ad 5ateruburyMs style o& total body trainin' "it a 7 day &ull body routines (M656F) &ocusin' on 9 compounds and - isolation e4ercises "ile (aryin' rep ran'es trou'out te "eekH 1asically8 any tou'ts on tese type o& pro'rams o& &ull body 6 upper!lo"er 6 pus!pull. 0 really enCoy tese types o& trainin' but dont kno" i& tey be as e&&ecti(e as a body part split. C ha#en2t !he!ked it out but C am a bi3 fan of hi3h freLuen!y&&& think +74S 'eek trainin3 ea!h bodypart 'ork 'ell #n takin' a "eek o&& &rom trainin': 5at is your (ie" on takin' a "eek o&&H ;o" lon' o& trainin' and at "at intensity "ould require tisH 5ould it be more o& a mental break or "ould it also a(e pyscial bene&it as "ellH honetly i think ha#in3 a 'eek or + 'here you 3o to the 3ym but Dut 3ot at ,1I of normal 'ei3ht i mu!h more benefi!ial than totally takin3 a 'eek off 5at are your tou'ts on takin' time o&& &rom te 'ym to pre(ent o(er trainin'. #ne o& my li&tin' partners "ill occasionally take a "eek o&& ere and tere8 and 0 am no" seein' tat )ric(body&4) recommends takin' time o&& as "ell. 0 train J days a "eek and lo(e it8 0 ate a(in' to e(en take te t"o days o&& a "eekO 0 do a (ery similar trainin' style!split to your o"n and 'et adequate rest(N ours)8 and am (ery conscious o& 'ettin' proper nutrition!supps e(ery day. 0 "ould like to train as muc as possible as lon' it is bene&icial and not detrimental to my 'ains. so "at is your take on all o& tisH i don2t think more than 47* day off i a 3ood idea0 more than that and you !an a!tually 3et atrophy from diue& <ather0 C think /7+ 'eek of deloadin3$ do your normal routine but lift ,1761I of the 'ei3ht you normally ue& 8hi i li3ht enou3h to allo' you to re!o#er mentally B phyi!ally B 3i#e the Doint a break but hea#y enou3h to pre#ent atrophy #n trainin' adaptation: 0 am currently on %a(eMs diet at te moment and makin' 'reat pro'ress so 0 86 Layne Norton FAQ "ouldnMt "ant to can'e my trainin' style. 1ut come te "inter monts8 0 am tinkin' about 'i(in' i' (olume a sot since it "orked &or you8 and 0 ;A+) N)+): done i' (olume!&requency be&ore8 but 0 a(e a question. 0 read tat you said a&ter a &e" "eeks you 'et used to te soreness!letar'y and actually &eel alot better. 5ell "ould tat I'et used to itI mean your body is adaptin' to it8 and te initial sock o& a ne" trainin' style as no" lost its bene&itsH Also8 your split is 7 on8 / o&& split8 and ten it te "ole body a'ain tose ne4t 7 days8 ri'tH No0 adaptation i a 3ood thin3 durin3 the firt fe' 'eek0 it i a different ort of adaptation than your mu!le no lon3er repondin3 to a parti!ular routine& C kno' that ound tran3e0 but honetly on!e you 3et throu3h the firt 4 'eek you 'ill tart noti!in3 bi3 time in!reae in fullne B tren3th #n $us!$ull!Le's routine: 0s $us!$ull!Le's8 / day o&&8 ten repeat a 'ood split &or i' (olumeH yea that2 a 3ood plit& Lanye &rom a 'uy "o as "orked is tail o&& to brin' is quads up. 5at do you recommend to build te (astus medialisH 0Mm 'ettin' (ery 'ood results to my outer s"eep and tickness8 but tat tear drop is eludin' me. $lus your tear drop is so sarp it almost looks doctored lol i Dut re!ommend a full ran3e of motion on all mo#ement epe!ially Luat #n layne per&ormin' deadli&ts "it a trap bar: 0 a(e seen a (ideo "ere you are per&ormin' deadli&ts "it a trap bar8 any reasonsH 8he trap bar allo' me to pull in a trai3hter line intead of a dia3onal line like you do 'ith a trai3ht bar& 8hi allo' more Luad re!ruitment 'hi!h C need in!e my lo'er ba!k i already really 3ood0 but my Luad need 'ork& 8hu C do them on le3 day . 0M(e &ound tat per&ormin' con(entional deadli&ts place a u'e amount o& stress on my lo"er back (0 already a(e sciatic issues). %o you &ind doin' tem "it a trap bar reduces te stress put on te lo"er backH $ros!consH abolutely0 allo' the Luad to 3et more in#ol#ed #n squat &orm: 0 ad tis 'uy tell me yesterday in te 'ym tat my &orm "as "ron' "en 0 squated 88 Layne Norton FAQ cause my knees "ere 'oin' o(er my toes8 e said tat doin' tat usin' ea(y "ei'ts 0 could blo" my knees out. does tis a(e any (alidityH "en you squat do you Cust 'o parallel or you 'ot ass to eelsH A far a knee not 3oin3 o#er toe0 unle you ha#e hort le3 your knee 'ill probably ha#e to 3o o#er your toe ome'hat to keep your balan!e or you2ll fall ba!k'ard #n Laynes "orkout sceme: %id you use te same rep ran'e and "ei't in bot "orkoutsH or did you do di&&erent tin's on di&&erent "ork outsH i& i train eac bodypart t"ice a "eek8 "ould it be better in your opinion to keep to te same style o& trainin' ie. 7 sets8 J6N repsH or doin' 7sets8 J6N reps on one "orkout8 ten maybe a J4J on te second8 or maybe lo"erin' te "ei't and doin' 7 sets /-6/JrepsH rou'ly "at did you do tat 'ot you te best resultsH pleae ee the third epiode in my #ideo erie& Ct an'er your Luetion http$%%'''&bodybuildin3&!om%fun%inidethelife4&htm #n 3rainin' till &ailure: 0m on an upper lo"er split kind o& like yours8 but my &irst - arent a ea(y day ten te second - a lo"er8 tey are bot te same e4cept a &e" di&& e4ercises... 3e question is8 do i 'o to &ailure on eac muscle e(ery "orkoutH 0 kno" i& i "as trainin' on a 9 day split i "ould but "erent sure "en trainin' muscles t"iceH 0& you "ant to see te "orkout Cust let me kno". ;ith hi3h freLuen!y hi3h #olume C 'ouldn2t train to failure on e#ery et to be3in 'ith& Maybe only halfK a your body adDut to it thou3h you !an in!reae the V of et you take to failureK you2ll Dut ha#e to 3i#e your body time to adapt #n ack squats: #.k. ,ince you Cust posted a ack squat (id 0 &i'ure tis is a pre&ect time to ask. 5ere do you place you &eetH 0M(e 'ot pretty lon' le's (79in inseam) and 0 mo(e my &eet so muc on te plat&rom youMd tink 0 "as on M,o you tink you can danceM. Dou canMt really tell &rom te current (ideo8 because tat "all is ri't tere. i put them up a hi3h a poible o i !an puh throu3h my heel doesnMt tat place more stress on te ams and less stress on te quads tou'HH 8@ Layne Norton FAQ C don2t think oK and it2 mu!h better for the knee C belie#e& #n <lute am raises (<;:) : No one !an undertand ho' hard they are until they try them for themel#e& My friend deadlift about 585 lb at /85 lb o a tron3 dude and yeterday he aked 'hat C 'a doin3 >'hen C 'a doin3 JH<? and he 'anted to try& So C let him on there and ;AMO Fa!eplant on the firt one L=L #n "orkout duration: 0 "as Cust "onderin'8 "it your i' (olume "orkouts8 o" lon' does a session normally last &or youH 0Mm tinkin' tat unless you keep your rest to a bare minimum it must be "ell o(er an our... yea it2 like /$/57/$*5 ometime + hour 0 tou't it must be. )(er 'et sick o& a(in' to spend so lon' in te 'ymH Dou must be "asted a&ter - ours. eh&&& it2 'hat it take& C lo#e liftin3& AFter /1 year of doin3 it i till lo#e it& C2m lookin3 for'ard to Dut about e#ery 'orkout are you e(er "orried about catabolic ormones comin' in to play a&ter "orkin' out &or tat lon'H or do you still &eel tat as lon' as pre and post "orkout nutrition is up to par8 your setH Not really& Firt pre B pot 'orkout nutrition help miti3ate it& Se!ondly0 !ortiol tudie ho'in3 in!reae after *5 minute of exer!ie are done in enduran!e athlete& 8here i a bi3 differen!e bet'een enduran!e exer!ie 'here you are 3oin3 non7top 'hera 'ei3ht liftin3 i hort period of 'ork 'ith lon3 period >relati#ely? of ret& Additionally !ortiol i a lon3 term a!tin3 hormone& hort rie in !ortiol really don2t !aue !atabolim& Hell !ortiol ha been ho'n to rie after 'orkout&&& but 'e kno' that 'orkout make you 3ro'& Ct i lon3 term ele#ation in !ortiol from tre that !an be !ataboli!& #n la''in lats: i seek some ad(ice about lats...im only E monts in so ere is my problem i a(e.....my ri't side o& my back is ticker and my lat is "ider ten te le&t side....i tink becouse o& my "ron' li&tin' "en i started out and!or becouse o& my Cob im "orkin as a mo(er so i already li&t al day lon'....but back to my point "at e4ercises can i do to strai'ten my back out i already do dumbell ro"s...ri't around /. k' and le&t up to /N k'...any oter su'estions @1 Layne Norton FAQ A for your latK C u33et you do extra et for your 'eak ide& =ne arm dumbbell ro'K one arm !able pull0 or any one arm ba!k exer!ie& 8ry doin3 +74 extra et ea!h 'orkout& Alo0 in!e that ide i 'eaker you probably 'on2t be able to ue a mu!h 'ei3ht a you !an for your tron3 ide& Eut 'hate#er 'ei3ht you ue for your 'eakide0 you hould alo ue that 'ei3ht for your tron3 ide o that your 'eak ide !an !at!h up& #n trainin' metodolo'y durin' te -67 "eek cut : Question &or you Layne in re'ard to your cyclitic metod o& eatin' "en o&& season. %o you keep your e4ercise re'ime te same "en doin' te -67 "eeks o& dietin' as "en you are eatin' moreH My trainin3 i !y!li! but independent of diet& +74 'eek of dietin3 really in2t enou3h to !aue you to loe tren3th or ener3y& C do deload at leat on!e e#ery /+ 'eek o i try to make that fall in 'ith the +74 'eek !ut #n (astus medialis trainin': Layne8 a question &or a 'uy tat as really brou't up is quads. 0s tere anytin' speci&ic tat you a(e dome to "ork on your (astus medialisH Most o& te tin's 0 a(e been doin' a(e been doin' a 'reat Cob o& buildin' my abductors8 upper and outer quads8 but te tear drop is lackin'. 3o 'i(e a idea o& "at my routine is like. 0 do le's - times a "eek (Mon and Fri. ,aturday is cardio only and ,unday is a rest day). Mondays routine: /. &ree "ei't squats (Cust started doin' tese. 0 "as doin' ,mit Macine squats) -. le' press. 0 put my &eet Cust a bit "ider tat soulder "idt and a little abo(e te middle o& te pad. #ter"ise 0 really &eel some "eird stu&& 'oin' on in my lo"er back on te ne'ati(e. 7. ,eated amstrin' curls 9. lyin' amstrin' curls. 3ese are al"ays tou' a&ter doin' squats and seated . J. le' e4tension. Fridays routine /. ;ack squat. Foot position pretty muc te same as le' press. 0 al"ays 'o to te stops on tis one. ,eems like tatMs "at teyMre tere &or lol -. <;:Ms. )nou' said 7. ,L%LMs. 0 normally take te bar to about mid sin or so. Any deeper tan tat and 0 tend to start rollin' my lo"er back. 9. le' e4tension. 3is day 0 'o a little li'ter and increase te reps and ne'ati(e mo(ement. 3ou'ts8 su''estionsH @/ Layne Norton FAQ ho' deep do you 3o on your mo#ement( #n le' press until my knees are almost to my cest. ,quats 0 do in a squat rack similar to te one in your 'ym. 0 'o about E inces about te stops on tat. 0Mm EM so tatMs "ell belo" parallel &or me. ;acks are to te stops. Le' e4tensions all te "ay up &or a squee*e and do"n till te stack almost touces. 5at do you tinkH honetly ound like you are doin3 'hat you hould be doin3& you !ould try ome hea#y tret!he like in "C trainin3 #n ,prints &or quad s"eeps: Question &or you. 0 a(e eard you mention sprints &or &at burnin' and quad s"eeps. 5at is te best "ay to pe&orm tem and &or o" lon'H My second cardio session is a &ast pace "alk at ni't around a local track. 0 &eel like tryin' sometin' more callen'in' and 0F it doesnMt burn muscle tis seems like a killer "orkoutO 3anks Layne. Hey tony& ;hat C really like i 51 meter print up a hill& 8ry doin3 /1 print to tart& Sprint up to the top and 'alk do'n lo'ly >hould take about a minute? in bet'een print but durin3 ea!h print hit it a hard a you poibly !an& doen2t ound like mu!h but if you hit it uper hard i 3aruntee you2ll be 3aed& #n ;ea(y!Li't trainin' : Layne8 0 "as curious "at your tou'ts are on ;ea(y!Li't trainin' as outlined ere: ttp:!!""".bodybuildin'.com!&un!4rep/J.tm 3e basic concept bein': a &e" days a&ter your normal ea(y "orkout8 you do a li't8 I$ump onlyI "orkout8 tat "ill &lus te muscle "it 'lyco'en and nutrients "itout 'oin' to te point o& &urter muscle trauma. 3e reasonin' sounds solid8 do you tink it olds upH 5ould it possibly increase 'ro"t P reco(eryH ound olid to me0 kind of like 'hat i do #n +olume trainin' durin' dietin': %o you decrease trainin' (olume "en your ener'y starts to 'et really lo" &rom @+ Layne Norton FAQ contest dietin'H li3htly #n soulders bein' stron'er tan cest: Layne8 i& your soulders o(er po"er your cest8 is it a 'ood idea to back o&& soulder trainin'H 0(e been tinkin' o& backin' o&& my soulder trainin' and back trainin' and increase my le' and cest trainin' to brin' up my s"eep and cest.. "at do you tinkH C think you may try pre7exhautin3 !het 'ith flye then mo#e to pree #n nutrition a&ter a sprint "orkout: 0 "as "onderin' "at "ould you consume &ollo"in' a sprint type "orkout tat you described.... suc as o" muc protein!carbs or anytin' else.... i Cust dont &eel like i need tat many carbs a&ter i do it i may be "ron' tou'..... i do like /.6/- /.. yard sprints.... basically sprintin' te strai't a"ays and "alkin' te cur(es.... tanks manO "epend&&& ho' many !arb do you ha#e pre 'orkout( are you !uttin3 or bulkin3( ho' mu!h do you 'ei3h( 'hat i your total !arb intake for the day #n %2 trainin': 0 keep earin' about %2 trainin'.......but i donMt kno" "at it isH C 'ould !he!k out the lat fe' pa3e of the daily pump0 there i ome info about it there0 alo at http$%%'''&intenemu!le&!om ;o" do you &eel about %2 trainin'H i think it 'ill 3et you a 3reat bae in term of tren3th but pretty mu!h the only #ariable that you !an modulate i tren3th%o#erload and you imply !an2t 3et tron3er fore#er& Mot people don2t realiFe #olume and freLuen!y are form of o#erload0 you !an2t al'ay 3et tron3er but you !an al'ay do an extra et or in!reae your freLuen!y& C Dut feel like a pro3ram hould take ad#anta3e of all the #ariable to modulate o#erload B mu!le 3ain 5at do you tink o& %o''crapp trainin' (not Cust te principles but &ollo"in' it as its outlined)H 0 tried but did not &ind any comments on tis board or oter boards by you on %2.. @4 Layne Norton FAQ C like the ret7paue prin!iple B i like the hea#y tret!hin3 B trainin3& Ho'e#er0 'hat C don2t like i they really only take ad#anta3e of o#erload purely throu3h tryin3 to add more 'ei3ht and do not modulate other fa!tor like freLuen!y0 #olume0 et!& Do Layne8 a(e you e(er attempted %#<< 2:A$ "orkout pro'ramH i& so "ats your take on itH C ue #ariou !omponant of it like ret paue and hard tret!hin3& Ho'e#er "C trainin3 only take ad#anta3e of one form of o#erload 'hi!h i the 'ei3ht you ue& Gou !an2t 3et tron3er for e#er& 9#entually your tren3th plateau and on!e it doe you ha#e no other 'ay to make pro3re 'ith traditional "C& So C think it2 bet to alo re3ulate other #ariable like #olume0 time under tenion0 et!& #n $recontest trainin': 5en you are precontest8 do you train to &ailureH 0& so8 on e(ery setH ye C do&&& no not on e#ery et #n increasin' "ei'ts on deadli&ts: layne8 "at i "as sayin' earlier about deadli&ts "as "at is te best "ay to continually increase pounda'es and 'et tem i' &or deads like u did. 0 am currently doin' -7. pounds "it controlled slo" &orm8 i "ould lo(e one day to deadli&t 7.. pounds and more but "orry about inCury. C think 'a#e trainin3 i the 'ay to 3o& For example if you are !urrently doin3 +41 you 'ould do thi 'eek /$ /45 'eek +$ /61 'eek 4$ +11 'eek *$ ++5 'eek 5$ +*1 'eek ,$ +*5 then repeat the !y!le thi time you 'ould do omethin3 like 'eek /$ /*5 'eek +$ /81 'eek 4$ +/1 'eek *$ +45 'eek 5$ +51 'eek ,$ +55 et! et! et! @* Layne Norton FAQ 8hi ha al'ay 'orked for me and kept me maintainin3 !onitent pro3re Are you sayin' you sould be able to increase your deadli&t pounda'e by //. pounds in E "eeksH He aid he 'a at +41 ri3ht no'& o in 'a#e trainin3 you ba!k off and build up to your max and then o#er it o#er 57, 'eek then ba!k off B do it a3ain& 'hat i the rep ran3e you 'orkin3 in the be3innin3 'eek( omethin3 like that( alo are you doin3 multiple et or i that your only 'orkin3 et( 'eek/$ /1 'eek+$ 8 'eek4$ , 'eek*$ * 'eel5$ + 'eel,$ / nope rep ran3e tay the ame& i kno' it eem dumb to do that li3ht of 'ei3ht to tart but trut me&&& po'erlifter ue thi 'ith J<9A8 u!!e& you !annot !ontantly train to failureK you 'ill plateau Lui!kly #n Laynes pre&erred "orkout : ttp:!!&orums.muscularde(elopment.co...ad.ppHtS/7.J9 /. $o"er Upper (2oupounds8 lo" reps8 ea(y "ei't) -. $o"er Lo"er (2oupounds8 lo" reps8 ea(y "ei't) 7. ;ypertropy 2est!Arms (;i'er reps8 more sets) 9. ;ypertropy ,oulders!1ack (;i'er reps8 more sets) J. ;ypertropy Le's (;i'er reps8 more sets) Layne8 o" lon' do you do tis routine be&ore Is"itcin' it upI8 or do you continue to do tis routine all te timeH 0&!"en you Is"itc it upI "at type o& routine do you useH Dut depend on ho' thin3 are 3oin3& 8hi i my bread B butter but C al'ay belie#e in #ariety and C am al'ay !han3in3 exer!ie%#olume%et! #n 'au'in' "orkin' sets: ;o" do you 'au'e your "orkin' setsH 5en lookin' at te abo(e "ei'ts!reps it "ould appear tat you "erent close to M&ailureM "it te 7/J...so "en do you start countin' "ork sets (s. "arm upH @5 Layne Norton FAQ failure or not&&& 4/5 feel hea#y on front Luat& L=L a 'orkin3 et for me i 'hen i2m uin3 81I or abo#e of my peronal re!ord for that rep ran3e& trut me&&& you do that kind of 'orkout tartin3 like that and mo#in3 all the 'ay up&&& you are exhauted by the end of it& 0 dont doubt it.....Cust used to countin' "ork sets as tose tat are near &ailure. For e4ample...my Flat %umbell "orksets o& 7 4 E : /7. 4 E //J 4 E /.. 4 E Maybe 0 a(e been doin' "ay too many sets close to &ailure. Not ne!earilyK thi i Dut a pe!ifi! Luat proto!ol C ue&&& imilar to molo# trainin3 #n %umbbell lateral raises: %o you a(e a (ideo o& you doin' dumbbell lat raises &or soulders8 i donMt kno" i& i do tem ri't i &eel like i s"itc up o" i do it eac "eek. 5ell8 ill try to e4plain8 do you keep your arms more straitH i see a lot o& 'uys do tem "it teir arms bent like a most muscular ten li&tin' up C ue a li3ht bend& it i #ery bad to keep them totally trai3ht #n 2aloric intake &or la''in' parts! ;i' intense cardio durin' bulkin' /) My arms and lats are la''in' bi' time. 0 "as "onderin' sould 0 up my calorie intake on te days 0 li&t back and armsHH ,ay post "orkout sould 0 up my carbs to say FJ6/.. 'ramsH (currently /NF 8 be'innin' a bulk pase). 0 plan to a(e about 9.6 9J 'rams o& protein' per meal and /.6 9. carbs e4cept post "orkout ususally J.6E. 8 and J.6F. in te mornin'. -) 0s it ok to do i' intense cardio durin' bulkin'HH C 'ould ay ye and ye but V / depend on ho' fat you are 3ainin3 'ei3ht ri3ht no'( @, Layne Norton FAQ #n %eloadin': ;o" o&ten do you su''est take a Ideloadin'I break. (ie a&ter 9 "eeks o& trainin'8 E "eeks8 ect.H) uually e#ery *78 'eek0 i let my body tell me 'hen i need it And also8 o" do you time your delaod and ma46out "eeks "itin tis setup H %o you deload durin' your cut6"eeks H not nee!arily& i Dut deload 'hen i need it& + 'eek of !uttin3 i not 3oin3 to tire you out or anythin3 like that0 you !an till lift hea#y& layne do you tink a - "eek pase o& 'oin' to te 'ym and doin' Ili't "ei'tI "ould be 'ood &or a rest or sould i only take / "eekH yea i think that 'ould be 3ood for a deload #n e4pandin' te ribca'e: Layne do you recommend e4pandin' te ribca'e "it pullo(ersH And i& you recommend it "y and "en sould 0 do tem ("it cest8back..etc.) eh0 i don2t think that really 'ork but i 3ue i !ould be 'ron3 #n ;003 "it "ei'ts: 0 li&t ea(y (olympic8 compound8 comple4es8 etc...) on M5F. ;o" many days o& ;003 could 0 tro" in tere be&ore it "ould start urtin' me!a(in' ne'ati(e e&&ect!o(ertrainin'. 78 98 J8 daysH Also8 o" do you &eel about "ei'ts in te AM and ;003 in te $MH 5ould lon'er inter(als o& /6-min sprint(as &ast as 0 can 'o &or tat time) and 769 min li't be elp&ul and complimentary to te sorter spintsH Appreciate it8 0m tryin' to increase my <$$ and 0 enCoy doin' i' intensity stu&&O C think 47* day per 'eek max& Gou !annot print for /7+ minute& A true print !an only be maintained for about 41 e!ond then you !ompletely 3a& C think 'ei3ht in the am0 print :M i a 3reat idea 5at do you tink about "ork out mi4 like tis. 0 startin' to do tis.. For e4ample @6 Layne Norton FAQ back8traps8rear delts day 0 do tis %eadli&ts J"orkin' sets 7reps cin ups J"orkin' sets Nreps dumbel ro"s J"orkin' sets /-reps pull o(ers 7 "orkin' sets /-reps dumbel rear delts raises J"orkin' sets /-reps barbel sru's J"orkin' sets Nreps My idea is to mi4ed up ea(y "ei'ts "it moderate "ei'ts and i' reps to 'ain stren'ts and mass. 5at do you tink about tisH tanks %aniel C think that i a olid approa!h #n >nee ei't rack deadli&ts: 5at are your tou'ts on knee ei't rack deadli&ts &or back de(elopmentH 0 like deadli&ts &rom te &loor8 but 0 am really tryin' to brin' my back up and really "ant to isolate tat area "it ea(y "ei't. C think they are fine0 Dut don2t do that nonene 'here you hyperextend and lean 'ay ba!k&&& that2 o terrible for your lo'er ba!k and C ee o many 3uy do them& #n incorporatin' an' cleans and po"er cleans to "orkout routine: 0 "as curious as to your opinion (or anyone "it an opinion on te matter) on an' cleans and ! or po"er cleans "itin a trainin' re'imen. 0Mm currently bulkin' and &ollo" a trainin' split similar to yoursM. Mondays are upper body "it primarily compound li&ts8 and "as curious as to "eter or not an' or po"er cleans "ould be bene&icial. i think they are fine o lon3 a they do not impede other lift and you exe!ute them 'ith proper form #n abdominal trainin': "at is ure trainin' pilosopy &or te abdominals...HH also o" o&ten do u practice ure posin'...tanks a'ain... pleae ee my arti!le on ab on my 'ebpa3e http$%%'''&bodybuildin3&!om%fun%layne&htm @8 Layne Norton FAQ #n 1ack "idt: 0 kno" "it tommy you ad to "ork on 'ettin' is back "ider8 and 0Mm sure e is still "orkin' on tat. Also8 your back is &airly "ide too. 0s tere any "ay to 'ro" a massi(e back "itout 'oin' to nuts "it deadsH 0 used to lo(e deads8 but o(er te years8 0 &eel like itMs risks are currently not out "ei'in' te bene&its. 0tMs mar'inal cost is "ay to i' 0 tink. 5at do you tinkH 5at "ould be a solid back day in your opinionH 'ell i 'ork ba!k +x%'eek 'hi!h i feel i a mut& C think ra!k !hin0 'ei3hted pullup0 !loe 3rip pulldo'n for 'idth& 8hen barbell ro'0 dumbbell ro'0 dumbbell ro' bra!ed a3aint an in!line ben!h0 et!& C mean there are no bi3 e!ret& Jo hea#y0 ue enou3h #olume0 and be !onitent& #n MMA trainin' layne i& you "ere trainin' a mma &i'ter "at "ould you reccomend &or cardio to be in te best sape. 'ell MMA reLuire lon3 term enduran!e !apa!ity but alo reLuire exploi#e tren3th& C think the !loet to perfe!t MMA !ardio C2#e een i 'hat ean herk doe& He doe hi3h intenity drill that 3et hi heart rate 'ay up and he maintain thee for a period of time and then he 2ret2 but 'hile he i retin3 he i till doin3 lo' intenity !ardio& Eai!ally thi 'ill allo' your body to be able to ha#e lon3 term enduran!e !apa!ity but till be able to be explo#e 'hen need be& #n Ma46#3 trainin': 0 donMt recall anytin' re'ardin' Ma46#3 trainin'. 0& you 'et a &e" seconds8 0 "ould Cust like to kno" your opinion o& tis trainin' protocol. Che!k out my arti!le here http$%%'''&bodybuildin3&!om%fun%layne*5&htm i think that hould help 3at all makes per&ect sense...3anks a lotO No" puttin' tis in&o into practice8 0 a(e been doin' all bodyparts t"ice a "eek8 once in te 76J rep ran'e8 and once in te N6/. ran'e "it a &e" IpumpI sets to &inis (/JG). )(en tou' 0Mm not ittin' all te rep ran'es in one "orkout8 is tis still an e&&ecti(e "ay to 'o about trainin'H C think that i fine ye @@ Layne Norton FAQ #n :est days: layne do you tink it "ould be ok to do a split like you su''est but instead o& takin' a day o&& a&ter te - ea(y days to 'o strai't back to li&tin' like monday6upper ea(y tuesday6lo"er ea(y "ednesday6cest!back (olume tursday6soulders!arms (olume &riday6le's (olume saturday6o&& sunday6o&& C don2t think it 'ould 'ork a 'ellK but it 'ould till 'ork #n $ro'ressi(e o(erload ! +ariety: / 5at do you tink is a sin'le most &actor amon' te t"o "en it comes to makin' 'ood strides in buildin' muscleH a) $ro'ressi(e #(erload or b) +ariety C think both are important but honetly C think !onitan!y i the mot important thin3& too many people ha#e a fe' 3ood 'eek then a fe' bad 'eek and they Dut pin their 'heel& Slo' !onitant pro3re i the mot important thin3& $ost contest trainin': Also8 a&ter a contest8 do you usually take te traditional "eek o&& or do you come back on Monday and start it up a'ain at a lo"er intensity to elp 'et your body back in te 'roo(eH ;ithin a 'eek you !an !ertainly 3et detrainin3 tart to et in and diue atrophy& Mu!h more produ!ti#e to 3o at 61I of normal to allo' re!o#ery but till maintain mu!le& $art 0: 2ardio /11 Layne Norton FAQ #n ;i' 0ntensity 2ardio durin' te o&&season: 0 "as tinkin' about "at you said in your - part tin' #N no bull radio you do cardio in te o&&season on o&& days8 are tese days i' intensity cardio u said you like to sprint8 "ould te stepmill quali&y enou' to be i' intensityH 'ell C think you an'ered the Luetion already0 C re!ommend hi3h intenityK mot apparatu 'ill 'ork o lon3 a you 3et your heart rate up to around @1I of your maximum& #n )mpty ,tomac 2ardio: Layne8 ere is my question. Normally "e drink "ey8 post6"orkout8 and "en "e do cardio a&ter"ards8 it "ould be cool because "e drink "ey protein. 1ut "at about mornin' cardioH ;o" lon' sould "e do it H 0s tere a ma4. i mean cardio on an empty stomac8 a&ter "akin' up. 0 dont "ant to lose muscle so.. 9mpty toma!h !ardio i nonene0 it doe not burn fat any better than hi3h intenity !ardio& read the !ardio e!tion of my arti!le here http$%%'''&bodybuildin3&!om%fun%layne4,&htm i think it 'ill an'er your Luetion #n doin' ;003 and lo" intensity cardio Layne: 0 noticed on a recent tread you mentioned tat you do a mi4ture o& ;003 and lo"er intensity cardio. 5it all tat ;003 as 'oin' &or it8 "y do you keep te lo"er intensity stu&& in tere as "ellH An'er$ 'ell imply be!aue it2 #ery taxin3 to do HCC8 on a le3 day or after a le3 day #n per&ormin' cardio ri't a&ter "ei't trainin': my current 'oal is to lose &at8 "ile retainin' as muc muscle as possible. i "ant to plan out my cardio accordin'ly. to best &it my scedule. usually it is easiest &or me to do my cardio immediately &ollo"in' my "ei't trainin'. "it "ork and e(erytin' it is ard to 'et to te 'ym &or - seperate sessions. ;o" muc o& a disad(anta'e am i puttin' mysel& at8 as &ar as losin' muscle 'oes8 by doin' my "ei'ts and cardio at te same timeH is it "ort makin' drastic scedule can'es to seperate te t"o8 or can tis "ay be e&&ecti(eH and &inally i& i continue to do cardio immediately /1/ Layne Norton FAQ &ollo"in' "ei'ts8 sould i use it style8 or stick "it a lon'er lo" intensityH post "orkout sake a&ter "ei'ts8 be&ore cardio8 or a&ter te entire "orkoutH Gou are fine 'ith 'hat you are doin3K !ardio i not nearly a !ataboli! a people make it out to be& C think you are doin3 Dut fine& C 'ould do it after 'ei3htK Dut ha#e your pot 'orkout hake before !ardio #n te AFat burnin' ?oneB 0& "e keep our cardio at te &at burnin' *one(/7.) &or 7. minutes8 is tere an a(era'e amount o& calories "e sould be lookin' to burn(0 do cardio a&ter my "orkout&&& sould 0 drink my post6"orkout sake ri't a&ter "ei'ts and be&ore cardio or a&ter bot "ei'ts and cardioH firt off0 dit!h that 2fat burnin3 Fone2 noneene& Cf you are 3oin3 to do !ardio&&& then 'ork hard at it& 41 minute i a 3ood time periodK hit it hard make ure you burn about 4117*11 k!al On that note. I constantly see people going so slow on cardio trying to maintain 'the at b!rning zone' b.s. "ell they're not e#en wor$ing wor$ing !p a sweat. %y the way most those people are o#er weight. &t a higher heart rate yo! do inact b!rn some carbs or !el' b!t yo! also b!rn at. I yo! loo$ at the amo!nt o calories b!rned at a higher heart rate' yo!'ll see that yo! b!rn more at calories in a shorter amo!nt o time than strolling along. &lso part o doing cardio is to stim!late yo!r cardio#asc!lar and central ner#o!s systems. (his happens at a m!ch greater capacity at higher heart rates. )l!s yo! get the added beneit o ha#ing yo!r metabolism o o#erdri#e or !p to 2* ho!rs +according to a st!dy I read in ,!nners -orld .agazine/. #n 2ardio bein' catabolic: "en doin' cardio is tere a "ay to not burn muscle doin' it slo"er usin' aminos or at "en does it be'in or is it not a serous concern sould i do it &irst tin' in te mornin' or time meals !ardio i not !ataboli!0 that i mythi!al noneene& Cn fa!t0 'e find that in diet tudie Dut 'alkin3 / hour per day dramati!ally impro#e mu!le retention& No' ob#iouly thee people dont2 train 'ith 'ei3ht but till0 it2 ob#iou that !ardio i N=8 !ataboli! like thee !ardio phobi! trainer 'ould ha#e you belie#e& "=N28 "= FAS89" CA<"C=O :leae ee the !ardio e!tion of my arti!le here http$%%'''&bodybuildin3&!om%fun%layne4,&htm #n $er&ormin' 2ardio to reduce body&at durin' a cut: My main 'oal (currently)8 as 0 mentioned be&ore8 is to cut body&at. /1+ Layne Norton FAQ ,ould cardio be per&ormed at lo" intensity or i' intensityH 0 see %a(e $alumboMs recommendations &or lon' duration (9J6L. mins)8 lo" intensity cardio on tese boards a lot. ;o"e(er8 i& 0 read te &itness ma'a*ines ((ice te bbMin' ones)8 tey recommend doin' sort duration inter(als (/ minute L.6LJK ma4 ;: "it /6- minutes rest bet"een inter(als8 and J6/. inter(als). 0 am also curious o" you recommend calculatin' ma4 ;:H 3e most common metod is to subtract your a'e &rom --. and take a percenta'e o& tat number. 0 a(e a &riend "o is a triatlete "o s"ears tat &indin' your restin' ;: and usin' >ar(onenMs Metodis more accurate since it takes into account indi(idual (ariances and eart ealt rater tan Cust a 'eneric one si*e &its all calculationH !he!k out the !ardio e!tion of my arti!le http$%%'''&bodybuildin3&!om%fun%layne4,&htm HCC8 i really the 'ay to 3o0 hi3h intenity !ardio !aue lon3 term metaboli! adaptation that enable you to in!reae your !apa!ity to burn fat e#en 'hen you are Dut retin3 ;003 (s Lo" intensity cardio ,o 0 &ar 0 understand ;i' intensity inter(al trainin' is 'ood8 and use it on non "ei't li&tin' days. (0s tat part at least ri'tH ,orry8 0Mm kind o& ne" to e(en considerin' nutrition important. 0 al"ays Cust tou't calories in 6 calories out S de&icit S &at loss) that2 abolutely !orre!t& 9entially hi3h intenity exer!ie doe 4 thin3 that lo' intenity doe not /? it keep your metaboli! rate ele#ated for a lon3er period pot !ardio +? it in!reae your mito!hondrial produ!tion >mito!hondria are the or3anelle in the !ell 'here fat oxidation o!!ur? 4? it in!reae the a!ti#ity of the enFyme in the mito!hondria& So be!aue of + B 4 you a!tually in!reae your CA:ACC8G to burn fat0 a 'ell a the rate at 'hi!h you burn fatK e#en at ret& #n 5eter or not ;003 Aburns muscleB or not: ;ey8 0 read some"ere tat you ar'ue tat ;003 is better &or i'er carb diets. 0Mm a bi' &an o& ;003 &or &at loss and eart ealt66lots o& literature support. 1ut8 a lot o& people ar'ue it burns muscle. 0& 0M(e 'ot tis ri't8 0 "ould like to ear your rational. 0nclude brie& re&s to citations i& appropriate... /14 Layne Norton FAQ Quite imple& Aneorobi!%3ly!olyti! exer!ie like printin3 that you !an only maintain for /17+1 e!ond !aue you to make #ery #ery fat rapid !ontra!tion& No' normally mot people think timulatin3 mu!le i Dut about the load you are uin30 ho'e#er peed play a #ery bi3 part& Hell ak mot po'erlifter&&& mot of them do a 8=N of peed 'ork 'ith li3ht 'ei3ht& 8hat2 be!aue e#en thou3h load i important0 peed i alo !riti!ally important& Gou !an a!tually timulate mu!le fiber 3ro'th throu3h peed !ontra!tion& S!ientifi!ally C hate analo3ie0 but honetly the real life proof i in the puddin3& Look at an enduran!e runner and look at a printer0 e#en before teroid be!ome prominent in printin3 printer 'ere till pretty 'ell built 'ith bi3 le3& 8hat i not by a!!ident #n an )&&ecti(e ;003 $rotocols: 5at sorts o& ;003 trainin' time periods "ould you su''est i& you "ere 'oin' to supplant te standard cardio &or "ei't lossH ;o" manyH 0 typically do spinnin' classes (9. min) tat a(e se(eral periods o& ma4 output. Also8 0 like to roll ("restle!Ciu Citsu). 76J min inter(als. here i my fa#orite proto!ol C 'ould do printin3 inter#al 5 minute 'armup 51 e! li3ht Do3% /1 e!ond print *8 e! li3ht Do3%/+ e! print *,%/* **%/, *+%/8 *1%+1 *1%+1 *+%/8 **%/, *,%/* *8%/+ 51%/1 5 minute !ool do'n you !an do that proto!ol 'ith anythin3 that you !an 3et your heart rate up hi3h 'ith 'heter it i on a treadmill0 outide tra!k or 'immin3 pool layne could you post "at a ,#0L% iit trainin' session "ould look like (or a &e" /1* Layne Norton FAQ !he!k out the !ardio e!tion of thi arti!le http$%%'''&bodybuildin3&!om%fun%layne4,&htm is tis bacially all .i.i.t. cardio is ttp:!!""".teenbodybuildin'.com!CustinE.tm yup #n 0ncorporatin' ;003 "it a speci&ic 5ei't li&tin' routine: 0 "ant to incorporate te ;003 into my Upper!Lo"er routine: "ic day do you tink it "ould be bene&icial and not inder reco(eryH My current routine is: %ay /: Upper A (9 4 E6N) A/: %1 2est $ress A-: ;ammer $ull %o"n 1/: 0ncline 1enc $ress 1-: ,eated 2able :o" 2/: $ressdo"n 2-: 2able 2ur %/: ,tandin' Military $ress %-: ,"iss 1all 2runc %ay -: Lo"er A (7 4 /.6/-) A/: 1ack ,quats 1/: ,L%L 1-: %1 Lun'es 2/: Le' $ress %/: 2al& :aises %-: Le' :aises %ay 7: #F& %ay 9: Upper 1 (7 4 /.6/-) A/: %1 %ecline $ress A-: 2in Ups 1/: 5ide <rip %ips 1-: 11 :o" 2/: 2lose <rip 1enc 2-: ;ammer 2urls %/: Lateral :aise %-: 2able 2runc /15 Layne Norton FAQ %ay J: Lo"er 1 (9 4 E6N) A/: Front ,quats 1/: %eadli&ts 2/: ,tep Ups 2-: <lute ;am :aise!Le' 2url %/: #blique Ab e4ercise %ay E P F: #&& 0 mi't place Lo"er 1 on day E dependin' on reco(ery rate.0 a(e also seen you do te I$o"er 2leanI cardio o& /. 4 7 "it little rest.....do you su''est tatH C did a plit like that and i put HCC8 on my offday and it ne#er hurt me& Cf i 'a ore i Dut tret!hed and 'armed up really 'ell #n $ost ;003 Nutrition "at "ould you ad(ise eatin' a&ter ;003H ,ame as "ei'ts or di&&erentH ame a 'ei3ht CM= #n ;003 durin' a precontest cut: $recontest 6 do you do ;03 cardio #NLD on your o&& days and ten lo"er intensity cardio on trainin' days and a&ter le' dayH 8hatH pretty mu!h it #n per&ormin' ;003 on a bike: 0s ;03 ok to do on a bikeH Also8 is tere any"ere tat so"s a decent protocol&or ;03 cardioH 0 "as tinkin' like /min sprint!7.sec rest8 tat okayH Gea it2 ok on a bike& Eut you !annot print for / minute& A print hould be ALL =-80 you !annot 3o all out for one minute& +1 e!ond i probably around a max& C2m not talkin3 imply about 3oin3 fater than uually0 i2m talkin3 about 3oin3 a hard a you poibly !anK not lookin3 at the !lo!k0 i2m talkin3 about mo#in3 like your fWWkin3 life depend on it& 8ry tartin3 out at *5 e! lo' intenity follo'ed by /5 e!ond of printin3& Cf you 3o abolutely all out for thoe /5 e!ond i 3aruntee after /17/5 inter#al you 'ill be toat& /1, Layne Norton FAQ #n drinkin' a sake "en doin' ;003: 1y te "ay8 "ile you do your ;03 cardio8 do you brin' te sake and like sip it durin' te lo" intensity periodsH na bro0 it2 only /5 minute lon3 B +1 at maxK you aren2t 3oin3 !ataboli! durin3 that time0 Dut ha#e it after'ard =n the 9ffe!t of ;MS after 'orkout #k8 0M(e been doin' te cardio post "orkout in order to try to stay leaner tis o&&season8 "ill te 5M, comple4 inter&ere "it tis due to te insulin spike be&ore cardio... or "ill it not matterH ;onHt matter #n Ma46#3 cardio 0nte(al trainin' ! $ost 2ardio nutrition 5at do you tink o& ma46ot cardioH /E minutes o(erall a session8 / minute inter(als 'oin' all out &or / minute and easin' up &or a minute al"ays "orkin' to beat your pre(ious timeH 0tMs (ery intense. Also post cardio nutrition8 sould you eat ri't a&ter completin' cardioH 0 al"ays tink tat eatin' ri't a&ter cardio mi't be cuttin' into an residual &at burnin' tat mi't be takin' place a&ter a cardio session6sorry8 0 'uess tatMs - questions. Cnter#al are 3ood0 but you !an2t 3o 2all out2 for one minute& Gou 'ill pa!e yourelf 'ith that lon3& Gou are better off printin3 for /17/5 e! then retin3 for *5751 e! then doin3 it a3ain& A print by definition i AES=L-89LG ALL =-8 9A9<G8HCNJ G=-2A9 J=8 and you !an2t do that for / minute& Alo0 eat after !ardio& okay so i "ill train in te mornin' a Layne u'e question &or you. 0 started te ma4 #3 trainin' pro'am i& you are &amiliar "it it8 it calls &or cardio at /Emins at a i' intensity. 3ey say to do tis cardio 76J times a "eek. 0 "as plannin' on doin' tis &irst tin' in te mornin' be&ore eatin' on my treadmill. 0m plannin' on startin' at E..mp ten "orkin' on increasin' my speed eac session. %o you tink tis is e&&ecti(e &or &at burnin'H i think fated tate !ardio i a terrible idea and one of the bi33et myth out there& :leae read the !ardio e!tion of my arti!le here http$%%'''&bodybuildin3&!om%fun%layne4,&htm nd ten do ma4 ot cardio in te ni'ts 76J times per "eek at /Emins. do u tink tat "ill 'et te Cob doneH #r do u tink it sould be 7.min sessionsH if it i true hi3h intenity inter#al /, minute hould !ut it can u 'i(e me a e4ample o& "at a /Emin i' intensity cardio session on a treadmill "ould look like &or yoursel&H /16 Layne Norton FAQ suc as mp inter(als8 inclines8 etc. i 'ould 'armup for about 5 minute then do /, one minute inter#al& the firt *5 e!ond of the minute 3o eay then for the lat /5 e!ond of ea!h minute 3o a hard a you !an abolutely all out #n oter &orms o& 2ardio 0 read some"ere tat you sometimes do ill sprints &or ;003. 5at are some o& te oter types o& cardio tat you enCoy &or ;003H =ust tryin' to 'et some more options to sake up cardio &or my ;003 sessions. Also8 o" lon' do you usually 'oH 0 "as tinkin' /J6-. minutes &or around / min inter(als (or as lon' as 0 can 'o at /..K8 maybe only /J seconds)O 7puhin3 a !ar in neutral 7led pullin3 7teep hill !limbin3 >bend o#er and ue your hand like a bear !ra'l? thoe are ome of my more unorthodox method =o'!sprint!Co' &or your cardio ;003 %o you e(er do Co'!sprint!Co' &or your cardio ;003H Mysel&8 0 like it8 but Cust make sure 0 distance it &rom my direct le' trainin' to ma4imi*e reco(ery. 5ould be interested to see i& you incorporate it into your cardio. Gup0 C do a lot of print #n ;003 on a track 5ould /.8 /..yard sprints on a track (runnin' strai'ts and "alkin' corners) be 'ood ;003H and do you consume bcaaMs "en doin' iitH "efinitely0 try to 'ork up o#er time& ECAA durin3 or after <eneral ;003 questions ;o" do you plan your eatin' around .i.i.t.H o" many times a "eek do you recommend .i.i.t cardio &or bulkin'!cuttin'H "ould you per&orm "ei'ts and .i.i.t cardio in te same day or on separate days( /18 Layne Norton FAQ C do it on my offday durin3 bulkin3K C may in!reae it for !uttin3 if need be& Cf C do it on the ame day a 'ei3ht trainin3 C try to eperate them by a fe' hour if C !an& Cn the offeaon C treat HCC8 Dut like a 'orkout B eat a!!ordin3ly& #n ;003 soreness )(er since 0 s"itced my cardio sessions to te day a&ter my le' sessions (-4 per "eek)8 0M(e noticed a pronounced di&&erence in soreness (muc less sore). )(en "it ;.0.0.3. repeated bout effe!t0 it2 3reat& #n re'ulatin' carbs!calories on cardio "en bulkin' ;ey layne8 o" muc do u drop calories on cardio only days "en bulkin'H 0& 0 li&t J days a "eek and do cardio ( 7.min L0 "alkin' at a incline) on - days8 o" muc lo"er sould calories!carbs beH C 'ould lo'er !arb by /1I #pinion on te <6Flu4 &rom 1erardi: 5at is your opinion on te <6&lu4 &rom 1erardi 6 simpli&y: (ery i' cals 7.J..6 J....!day and "eekly /.G ours acti(ity (7 "ei'ts8 -67 ;0038 -67 lo" int. cardio etc.) te Isecret &ormulaI to be lean all year... 0 pro(ed it but a&ter /6/8J "eek 0 "as (ery tired on te a&ternoons (0 train in te early mornin') and my "ei't "ent up "it -6-8J k's (and not all "as muscle...) so 0 stopped. 3anks C think hi3h a!ti#ity i a 3ood idea but C think lo' intenity !ardio i a #ery bad idea& Lo' intenity !ardio ha no metaboli! benefit& Hi3h intenity !ardio doe& Ct in!reae mito!hondrial denity and a!ti#ity 3i#in3 you a 3reater !apa!ity to burn fat at ret and thu keepin3 you leaner e#en 'hen !alorie are hi3her& #n ,ubstrate Utili*ation durin' cardio 3alkin' "it a 'uy at my 'ym8 e told me about te "ay is trainer as im doin' cardio at te moment. 0M(e done it be&ore8 not &or any speci&ic reason but Cust to mi4 /1@ Layne Norton FAQ tin's up. 0 "as "onderin' i& you ad a scienti&ic opinion o& it. 6sli't "arm up 6/. or so minutes o& (ery intense inter(al trainin' (supposedly to &ree up and Imobili*eI &at stores) 6ten continue on "it -.67. minutes o& lo" intensity steady cardio (typically re&erred to as &at burnin' (rou'ly E.6EJK)8 to burn o&& "at you &reed up durin' te inter(als) ,eems to make some sense8 e4cept tat8 at i' intensities8 te pre&erred source o& &uel "ould be 'lyco'en8 noH 2urious on "at you tink. A mu!h a people 'ould like to ha#e you belie#e that 3ly!o3en i the only fuel you ue durin3 hi3h intenity that i non7ene& 8hi i the problem 'ith 23uru2 'ho kno' a little bit0 they kno' Dut enou3h to be dan3erou& /? you only need oxy3en to oxidiFe fat0 you don2t need it to liberate >lipolyi? from fat tiue& Hi3h intenity !ardio !aue a LA<J9 dumpin3 of free fatty a!id into the bloodtream Gou ee0 for the brief part of the inter#al 'here you are oxy3en depra#ed you 'ill ue 3lu!oe&&& but durin3 the *1751 e!ond of lo' intenity of the inter#al 'here you are 2retin32 your body 'ill initiate a lar3e !ale oxidation of fatty a!id in order to pare 3lu!oe& Gour body i A9<G tin3y 'ith 3ly!o3en and ;CLL N=8 ue mu!le 3ly!o3en unle it abolutely ha to& So you are burnin3 3ly!o3en ye0 but you are alo burnin3 a ton of fat& 8he idea that you only burn one or the other i idio!y pe'ed by moron& >orry 3ue i2m in a piy mood today lol? C a!tually ha#e many !lient 'ho2 le3 ha#e trouble 3ettin3 lean do omethin3 imilar to 'hat you talked about >hi3h intenity follo'ed by lo'%moderate intenity? 12AAs around lo" intensity cardio 5en Ibulkin'I o" important is it to take in bcaas around cardio 7.minutes o& lo" intensity
8hat i not taxin3& Ct 'onHt really do Da!k #n 2ardio durin' te 9 "eek 1ulk! - "eek 2ut protocol 5en doin' te 9 "eek bulk8 - "eek cut diet8 is cardio per&ormed Cust durin' te cut or trou'outH ]5at is some 'ood ;03 to per&ormH Also8 o" o&ten do you do per&orm it and &or o" lon'H //1 Layne Norton FAQ C perform Hi3h intenity throu3hout& My !urrent fa#orite hi3h intenity i doin3 print 'ith my print para!hute& Ct really depend0 but C do + day per 'eek for /17/5 minute of inter#al& #n te 5ind!$aracute sprint: 0s tis your protocol &or "ind!paracute sprints as "ellH J minute "armup J. secs li't Co'! /. seconds sprint 9N secs li't Co'!/- sec sprint 9E!/9 99!/E 9-!/N 9.!-. 9.!-. 9-!/N 99!/E 9E!/9 9N!/- J.!/. J minute cool do"n No0 C Dut do trai3ht 51 meter uphill print for that #n carb intake accordin' to di&&erent &orms o& 2ardio 5it respect to cardio and carbs Layne. "ould it di&&er dependin' on type o& cardioH ie. i' intensity "ould require more carbs compared to ss lo" intensity not really requirin' carbs &or te &uelH or is tis a bb myt tooHH 8hat i true 0 kno" you ad(ocate quick s"itces bet"een bulks and cuts8 'oin' &rom (&or e4ample) -J..kcals to 7J..kcals one day to te ne4t....but you ad(ocate a (ery slo" up"ard taper post contest8 'oin' up less tan J..kcals a "eek.... "y te di&&erent strate'yH Note$ An'er :ro#ided by ,porto: Ee!aue there2 a H-J9 differen!e >metaboli!ally0 hormonally0 et!&&&? bet'een dietin3 for month and bein3 475I >not to mention 'ay belo' etpoint? and dietin3 for + 'eek /// Layne Norton FAQ and bein3 at or o#er etpoint& $art =: ,upplementation #n Aracidonic Acid "at are your tou'ts on te ManabolicM supplement Aracidonic acidH AA tend to ha#e a 51%51 rea!tion& ome people lo#e it&&& ome 3et abolutely nothin3 from it& C belie#e 'hat you are eein3 in the people 'ho ha#e bi3 reult i you are lookin3 at the !orre!tion of lo' AA le#el in thoe people& 8ypi!ally bodybuildin3 diet !an be lo' in =me3a ,2 relati#ely due to all the emphai pla!ed on ome3a 4& So C don2t think AA 'ill in!reae anabolim abo#e normal in people 'ith normal le#el of AA0 but in people 'ho ha#e lo' le#el0 it may !orre!t a lo' le#el& "at do you tink about 46&actor and Cust "onderin' i& you do presentations at scool to elp lead kids a"ay &rom dru's i al"ays tou't tat "ould be a cool idea bein' tat you and oter natural competitors dont use dru's or alcool kno" "at im sayin' C am a!tually in the pro!e of 'orkin3 omethin3 out 'ith a 3ym tea!her to !ome peak to hi !la here in !hampai3n& A far a x7fa!tor 3oe i ha#e not ued itK there eem to be ome e#iden!e that it may 'ork for ome people0 my 3ue i that if you happen to be on the lo'ide%defi!ient in ara!hidoni! a!id then you 'ould noti!e bi3 time benefitK but if you ha#e normal le#el of AA you probably 'on2t noti!e mu!h #n Liquid aminos (s $o"der aminos ;i Layne8 Quick question. 5at do you tink about liquid aminos as opposed to po"der &ormH 3anks. no better no 'ore //+ Layne Norton FAQ #n +itamin 1 ,upplementation Layne8 "ats your tou'ts on +itamin 1 supplementationH 0& you recommend it "at dose "ould you say per day and "at (itamin 1H (1/- or 1 2omple4). 3anksO if you take a multi C don2t ee mu!h reaon for it& Maybe a little extra E, but mot likely not needed #n 1anned 2ompounds!,upplements: pretty mu!h the only thin3 you ha#e to 'orry about are 7prohormone and loophole le3al teroid like methyl7/" 767keto "H9A >banned by CNEF%NANEF? 7"H9A >banned by CNEF%NANEF? 7ephedrine mot other tuff i koher #n )stro'en 1lockers ;ey layne does an estro'en blocker like Nol(ade4 @3 by <aspari nutrition a(e any "ater oldin' e&&ects... or is it &ine to take pre contestH .eff0 C2m not ure but e#en if it doe it houldn2t be a problem until about / 'eek out0 then you !an Dut top takin3 it #n 5ey $rotein i searced your tread and couldnt &ind tis question or ans"er so sorry i& it is a repeat but "at is your &a(orite "ey proteinH or do you a(e a speci&ic brand you a(e to say because o& tat sponsor u a(eH 'ell C am ponoredK but C2ll till be trai3ht up& C do like :rimafor!e ;:C the 3rape B 'atermelon fla#or are a'ome and of !oure !ho!olate0 ho'e#er ;:C i pri!ier than ;:C and if you don2t ha#e any di3eti#e iue or la!toe eniti#itie 'hey protein !on!entrate i probably more affordable B pretty mu!h a 3ood& C al'ay ued /11I 'hey from optimum before C 'a ponored& #n +itamin and Minerals //4 Layne Norton FAQ 3anks a lot Layne8 0 appreciate te elp man. 0 sa" tat sample diet you ad on bb.com and it said i belie(e your last meal you "ould take 7 &is oil caps. Are tere any oter (itamins or minerals you &ind to be essential to a bodybuilderH 0& so8 "en do you take tem and "at do you su''est &or ser(in'. 3anks a'ain bro8 youMre a u'e elp. a!tually mot bodybuilder 3et plenty of #itamin%mineral in the food they eatK if you take a multi you are more than !o#ered ,upplements &or 1ulkin' to pre(ent e4cess Fat 'ain 5at supplements do you recommend &or bulkin' to pre(ent e4cessi(e &at 'ain. 0 bou't sesamin and 0 am tinkin' about addin' r6ala. 5at do you tinkH i think thoe are both ex!ellent !hoi!e ;ey Layne8 "en takin' +itar'o post "orkout and carbs like oatmeal in mornin' meal8 "ill it be counterproducti(e to take some &at burnersH 0 kno" it is arder to 'ain muscle and lose &at at same time but could tis "orkH 3anks a!tually many fat burner are more effe!ti#e at pre#entin3 fat 3ain in the fa!e of !alori! ex!e than they are at loin3 additional fat in a !alori! defi!it 5it &at burners8 do you recommend tat people use tem on bulkin' cycles since tey keep &at 'ain to a minimumH 0s tere any e4planation you can 'i(e as to "y &at burners are better at keepin' &at 'ain o&& "en bulkin' rater tan increasin' &at loss "en on a cutH Finally8 do you &ollo" any protocol "en you are 'ainin' mass suc as 'ainin' at / pound a "eek etc....essentially8 o" &ast do you allo" yoursel& to 'ainH probably be!aue durin3 bulkin3 your metabolim i already ele#ated in the offeaon 'herea in a !alori! defi!it it2 likely to be #ery depreed& C dunno0 it2 more of a theory of me& Alo many of the in3redient in thee fat burner ha#e been teted not by lookin3 at ho' 'ell they 3ot ubDe!t to drop 'ei3ht0 but ho' 'ell they pre#ented 'ei3ht 3ain 'hen ubDe!t 'ere fed a hi3h !alorie diet& C don2t like to 3ain more than 1&57/ lb per 'eek ,o &or bulkin' your "ould recommend a non stim &at burnerH Ct depend if you are doin3 it for a !ompoitional purpoeK a tim fat burnin3 i fine o lon3 a you !y!le it&&& if you are doin3 tim to 3et 2Da!ked up2 the more freLuently you ue them0 the le effe!ti#e they be!ome //* Layne Norton FAQ #n %iuretics 3e teory: Moderate use o& diuretics (i.e. ca&&eine8 particularly Icuttin' supplementsI) "ill not detract &rom te use o& creatine. 5yH 1ecause diuretics act on interstitial ;-.8 tat is8 te "ater bet"een te cells. 2reatine pulls "ater into te muscle cells8 tereby renderin' it una&&ected by said diuretics. As lon' as you maintain adequate ydration8 creatine "ill a(e Ienou' "ater to (olumi*e te muscle cellI and not be a&&ected ne'ati(ely by diuresis. Des or NoH 0 (alue your ad(ice as a 1iocemistry de'ree older8 "orkin' on mine ri't no". 'ell you !an2t !ompletely eperate one layer from the other0 if you remo#e intertitial 'ater0 mot likely other !ompartment 'ill 2leak2 in order to eLuilibrate the pool #n M23 (Medium 2ain 3ri'lycerides) ,upplementation Layne8 you donMt kno" me but 0 kno" you &rom "ay back at a couple o& oter &orums and 0 a(e al"ays considered your "ord 'ospel. 0 also lurk at oter &orums "ere you "rite so tat 0 can learn as muc as 0 can &rom your "ritin's8 1U3......lol8 elp me out broQ isnMt te &at in muscle milk 'ood &ats (M23s) tat elp keep you leanH Like &is and oil and &la4 oilH o the theory on MC8 i that in!e they are preferentially oxidiFed they 'on2t be tored a fat&&& ok that2 all fine and 3oodK but the fa!t that they are bein3 oxidiFed mean your body 'ill Dut imply tore other thin3 preferably& Ct2 till !alorie .ost 0&& s!pps don't ha#e high amo!nts o %1&&'s in them' and so long as yo!'re inta$ing eno!gh protein yo!'ll be getting eno!gh 0&&'s. 2ayne' correct me i I'm wrong on either o these #n 1#%D #23AN) by MAN ,ports: Eody o!tane ha to be taken on offday be!aue0 imilar to !reatine0 you 'ant to keep mu!le !arnoine le#el aturated& C 'ouldn2t bother upplementin3 'ith 8aurine a C belie#e upplementation ha not been ho'n to raie mu!le !ell le#el of taurine& #n ,teroids //5 Layne Norton FAQ C uppoe 'e ha#e all thou3ht about it at ome point but ha#e C eriouly !onidered it( No& C ha#e done #ery 'ell 'ithout it and to me the rik >health0 le3al0 emotional0 and monetary? ao!iated 'ith it imply out'ei3h the poible benefit& C all kind of bodybuildin30 teted and unteted and you2ll ee me attend both and #ery rarely 'ill C !riti!iFe omeone on teroid0 unle they ue them a a !rut!h for poor trainin3 and diet& A far a fantaiFin3 'hat C 'ould look like on the au!eK e#eryone repond to teroid differently0 ome repond #ery 'ell0 other not o 'ellK o C 3ue C !ould end up at the national%pro le#el or C !ould #ery eaily end up bein3 a re3ional !ompetitor& 8hat2 'hy C like natural bodybuildin30 ure 3eneti! !ome into playK but it2 not about the amount of hormone you take and ho' you repond to them0 it2 about you and you alone& Cn the end C do thi to !ompete a3aint myelfK to try and a!end to the next le#el& 8hat i 'hat keep me puhin3 myelf harder in the 3ym e#eryday& #n ,upplements tat Layne 3akes Layne8 "at supplements do you takeH ;ell0 the only one i take reli3iouly are a multi0 !reatine0 protein po'der0 ECAA0 fih oil0 3lu!oamine0 and an anti7oxidant #n #me'a 7 ! E ,upplementation: ;i Layne 0 currently take capsules tat are J..m' ome'a 7(salmon oil) and J..m' ome'a E(e(enin' primrose oil)8 and 0 "as "onderin' i& tere "as any need &or te ome'a E8 and i& tere is any particular ratio tat you sould be a(in' te di&&erent ome'as inH =me3a , i #ery pre#alent in the diet and may be pro7inflammatory0 not ure if there i mu!h need to upplement 'ith it a if you eat meat you are mot likely 3ettin3 plenty& 8he ratio you 'ant in your diet i *$/ of ome3a ,$4& Mot Ameri!an 3et /1$/ & #n :eco(ery )n*ymes: 5at is your opinion on te supplements &or %#M,H (en*ymes) //, Layne Norton FAQ i ha#e not heard of enFyme for redu!in3 "=MS0 not Luite ure of the deli#ery ytem they2d ue thou3h in!e enFyme are typi!al protein and 'hole protein are detroyed by the 3ut durin3 di3eted B broken do'n to amino a!id o CHm not ure ho' they2d 3et into !ir!ulation Layne8 basically %r. Mark =. 3allon8 (based on some positi(e studies) de(eloped an (arious proteolytic en*yme (primary proteases) product combined "it some 1eta6 sitosterol and 'lucosides to elp one reco(er &rom immune system suppression caused by intense trainin' and can elp miti'ate e4cess in&lammation &rom muscle dama'e (%#M,). Mark claims tere are de&inite po"er&ul syner'ies8 "en (aryin' en*ymes are combined. ,o e &ormulated a product called Asoren*ymeB and 0 a(e been usin' it "it muc appraise. 0 a(e increased my "orkload to - times "eekly no" as you kno". 0 "as Cust "onderin' your tou'ts ere as "ell. As a natty and te e4treme "orkload8 0 &ind tis intri'uin' and maybe elp aid in my supplement protocol i& it "orks. 0n&o can be &ound ere: ttp:!!""".labrada.com!inde4.ppHsectionS/7/ C kno' Mark0 met him at experimental biolo3y + 'eek a3o& C2m aumin3 it2 exertin3 it2 effe!t on the immune ytem #ia the mall intetine and o then i !ould ee ho' it 'ould 'ork0 thou3h admittedly0 C don2t kno' mu!h about that tuff #n 2a&&eine Use Layne 0 'ot a problem "it ca&&eine8 0 used in te past (te past "eek) ydro4ycut ardcore8 and e(erytin' "as ri't on track but no" te stu&& is o(er and 0 donMt drink ca&&eine by any means (0 donMt drink co&&ee nor soda) 3e $roblem is tat 0 &eel dro"sy all day lon' "it a (ery potent eadace8 0 donMt take painkillers so 0 endure te sit all day lon'. 3e eadace 0 can take te problem is te dro"siness8 0Mm really sleepy sometimes 0 sit on a couc or lie on te &loor and &all asleep "itout e(en noticin' it. 0t really puts me do"n in te 'ym but 0 can take it8 can you recommend me anytin' to knock a"ay tis ca&&eine dependence o& mineH pleaseH C 'ould lo'ly try to 'ean yourelf off of it& Ji#e yourelf ome !affeine and o#er time try to taper it do'n //6 Layne Norton FAQ #n MyAlli #32 &at loss aid Layne8 a(e you seen te ne" ads &or myAlli "ei't loseH 0& so8 any opinionH it is ....basically #lean 2ips (remember tose) "ic "as pulled &or causin' pernicious lesions on te colon. 5ell8 <la4co,mit>lein is puttin' it out a'ain and tclaim it is te only F%A Appro(ed "ei't lose aid #32. $lus te "ord out on te street is it recei(in' presales in te millons. """.myalli.com : 0tMs E. m's o& #rlistat. lol0 'o' that2 hadier than mot upp !ompanie #n F6>eto %;)A le'ality Also8 0 eard you mention tat F6keto dea is banned by natural &ederationsH 5yH 67keto 'a banned by the CNEF be!aue they are really retri!ti#e0 ho'e#er the ban 'a Dut re!ently lifted& No' it i not banned any'here&Conditionin3 i more important for the mot part in natural ho'& #n reco(ery ,upplements Layne "at are your top 7 supplement coices &or inter6set and inter6session reco(eryH 0Mm tinkin' bcaaMs8 creatine8 and beta6alanine maybe( yea thoe are real 3ood0 !itrulline malate i another one Last time 0 asked you about 5M, you adnMt used it or &ormed an opinion on 5M,. ;o" do you like itH 0s it Cust carb slam your usin'H 5y Cust 7' o& 2rM o(er J'H 43 i plenty&&& epe!ially in!e C take #aoxplode pre'orkout 'hi!h ha +&53& till ha#e no opinion about ;MS&&& only been uin3 it 4 day > :oted on .uly *th0 +1160 1*$*@ :M ? #n 2issus: 0(e seen you recommend te use o& 2issus. o" muc do you recommend and "en //8 Layne Norton FAQ etcH "epend upon ho' potent the extra!t i 0 "as tinkin' about pickin' up some po"der &rom tp.com. Dou kno" anytin' about teir stu&&H Afraid not0 but mot of their tuff eem olid0 probably pretty 3ood #n Antio4idants: 5at antio4idants do you &eel combat &ree radicals most producti(elyH 5at kind o& doses do you recommendH C 'ould Dut ti!k 'ith lipoi! a!id0 NAC0 or 9JCJ at 411m3 of one alone or /11m3 of ea!h 'ould do the tri!k #n Li(er pills: Layne8 "at is your take on desiccated li(er tabletsHH Not needed B no point& a bodybuildin3 2old 'i#e2 tale 5at do you tin' o& li(er pillsH Not mu!h ue for them if you ue a multi7#itamin B you take in enou3h protein 2an you e4plain "y you tink its a "aste in more detail i& you a(e timeH please ;ell0 'hat 'ill you 3et out of them( amino B #itamin( if you are eatin3 a hi3h protein diet and takin3 a multi then there i no need for them&Additionally0 the li#er i the 2trah filter2 of the body& Not Luite ure 'hy you2d 'ant to iolate that and eat it 5at is te reasonin' you a(e tat desiccated li(er tabs are uselessH =ust curious8 0 a(e used tem &or a lon' time as a ceap source o& aminos. Gou !an Dut eat more protein to 3et amino& Gou !an Dut take #itamin to 3et the #itamin&&& mu!h !heaper 5ould Uni(ersalMs Uni6Li(er : ttp:!!""".bodybuildin'.com!store!uni(!li(er.tml 5ould it ser(e te same purpose as @tend as &ar as 12AAMs 'oH 0s tere some kind o& a catc "it te amino acid pro&ileH Li#er tab ha#e a bun!h of other !rap in there&&& b!aa are 'hat you 'ant //@ Layne Norton FAQ #n Leucine supplementation "it 12AAs ;ey Layne8 0 ad a question about supplemental leucine and 12AAMs. 0 currently take ,ci(ation @tend 12AAMs8 0 "as "onderin'8 "at i& 0 supplemented "it l6 leucine po"der on top o& tatH 0 eard tat te ratio o& leucine to isoleucine and (aline as to be balanced some"at. 5ould it still be bene&icial to take strai't leucine "! 12AAMs i& it tre" te ratios out o& "ackH Cf you are takin3 b!aa0 C ee little reaon to take leu!ine on top of it #n <u''elsterones 'u''elsterones supplement &or a nattie endomorp tryna 'et lean as possible. 5at is your opinionH is it "ort itH or considerin' te price is it better Cust 'oin' "itout it. "ould it make muc o& a di&&erence or not reallyH Honetly C don2t think they are 'orth it #n Abdominal &at reduction: 5at supplements "ould bene&it someone "o as done a 'ood Cob in reducin' total body "ei't but "ants to reduce belly &at H Honetly diet and !ardio are 3oin3 to be the o#erall determinant of pro3re on a diet& A for fat burner0 i2m 3oin3 to tell you trai3ht up that C am biaed be!aue C helped dei3n "ialene7* for S!i#ation but C honet to 3od think it i a #ery 3ood fat burner !ompared to the other out there& C think Seamin i another 3ood non7timulant fat burner& "a#e :alumbo2 fat burner i alo pretty olid ho'e#erK -ni! a!id till !are me0 thou3h C kno' he ue a lo'er doe& /+1 Layne Norton FAQ #n Usinic A20%: -ni! a!id !are me be!aue it i an un!oupler& 9entially un!oupler make ener3y produ!tion 2ineffi!ient2 makin3 your body pend more ener3y to 3et ener3y >A8:? and thu you loe fat be!aue your body ha to burn more !alorie to 3et the ame amount of ener3y0 the problem i the ex!e ener3y i 3i#en off a heat and there ha#e been people 'ho ha#e trai3ht up !ooked themel#e to death from the inide 'ith un!oupler like "N:& No' uni! a!id in2t a tron3 a "N:0 but it till 'orrie me ome& C 'ould be #ery !areful 'ith it& Layne8 so..... usinic acid ) lipoly*e ) "orriesH probably notK i2m probably Dut o#er !autiou #n ;o" to take Fat 1urners G 5en to do cardio 0 am used to takin' &at burners be&ore cardio on an empty stomac but tis says to take be&ore meals. %o 0 still do cardio on an empty stomac and ten take dialene be&ore te meal a&ter cardioH #r am 0 Cust scre"ed up. C 'ould take it 'ith your meal and C 'ould dit!h the empty toma!h !ardio #n Fat burners administration ,peakin' o& dietin'8 do you use a I&at6burnerI trou'out your diet or do you sa(e it until later on do"n te roadH $ersonally8 0 like to 'et mysel& in M&at6loss modeM and sa(e te termo'enics &or te last 96E "eeks (dependin' on "ere 0 am at). . Gea0 that2 uually ho' C do it& #n 1olus $rotein dosin' Layne8 do you tink tat Nlbs in /- "eeks is partly do"n to tat ne" bolus protein dosin' your doin'H C !ertainly think pa!in3 my meal out more ha kept me leaner& C2#e alo been runnin3 dialene7* B eamin 'hile bulkin3 and that 'orked #ery 'ell at keepin3 fat off& C think a lot of fat burner are a!tually more ueful for pre#entin3 fat 3ain 'hile in a !alori! urplu rather than a!!eleratin3 fat lo in a !alori! defi!it /+/ Layne Norton FAQ 2reatine and >eto'enic diets 5en on keto'enic diet like da(eMs8 is it ok to take creatine monoydrate "it no su'arH or "ill tis diminis te e&&ecti(eness o& te creatineH Creatine 'ill till 'ork and CM= 'ill be #ery important a it 'ill help pull fluid into the mu!le !ell 'hi!h 'ill likely ha#e redu!ed fluid !ontent due to the redu!tion in 3ly!o3en from the keto3eni! diet #n Fis #ils Question bout &is oils8 0 noticed on te 1odybuildin'.2om (ideo tat you supplement "! tem. No" tereMs millions o& di&&rent potencies8 and 0Mm not quite sure "at to use. 0Mm usin' a supplement "! /N. )$A /-. %;A and -J <LA per capsule8 0Mm takin' about J a day8 / "! eac meal. %oes tis seem about ri't8 or sould 0 'et a i'er potency supplementH ;hat you are doin3 ound fine #n %L6$enylalanine ,upplementation 5at do you tink o& takin' a small dose o& &ree &orm I%L6$enylalanineI "it te 12AA!5;)D sake $5#H 0 see many supplements add tis M3Ms Anator or 1iotestMs ,ur'e. 0s it Cust placebo or anytin' to back up te anabolic bene&it o& doin' tatH Apparently0 phenylalanine !an in!reae inulin e!retionK ho'e#er0 C think that ar3inine i a!tually a tron3er timulator of inulin releae& #n penylananine and ar'inine and teir e&&ects on insulin secretion
2an penylananine and ar'inine actually stimulate insulin secretion all by temsel(esH 3at "ould not make sense...do tey Cust elp secretionH Ge they !aue the body to e!rete tored inulin& Ct i different from a !arb indu!ed e!retion ho'e#er a !arbohydrate !aue a biphai! releae& /t the dumpin3 of tored inulin and then the pan!rea manufa!ture inulin until the 3lu!oe i !leared& ar3inine0 phenylalanine0 B leu!ine only !aue a monophai! repone of dumpin3 of tored inulin0 but no in!reae in pan!reati! produ!tion of inulin like !arb do /++ Layne Norton FAQ Dou tink its only &or insulin because te abo(e products(M3Ms Anator or 1iotestMs ,ur'e) 0 tou't included it &or some reason to in&luence protein syntesis (or some oter &unction 0 donMt kno" o&). 0ts "erid because tey %# include carbs "it tose. ;ell0 inulin ha a yner3iti! effe!t 'ith amino a!id on protein ynthei o yea i think they in!luded it for the inulin #n 5indo" o& #pportunity %o you belie(e in te popular I"indo" o& opportunityI tat many ad(ocate or do you belie(e itMs orse dun'H Certainly0 inulin eniti#ity i hei3htened0 o ye #n <lycerol ,upplementation Layne 6 "atMs your take on 'lycerol supplementationH Not ure if it 'ill !aue intra!ellular 'ellin30 but it doe eem to for!e more fluid into the #a!ular ytem 'hi!h may be ueful to a bodybuilder on !ontet day& Not ure of the timin3 or doa3e a of no' thou3h& #n Fat loss capsule administration &or &at loss capsules do you tink it "ill a(e te same a&&ect i& i "as to open te capsule up and pour it in to a drink C 'ould think o you sould "ait &or LayneMs response but 0 Cust "anted to su''est bein' care&ul "it tat because some &at burners a(e capsaicin in tem "ic tastes really bad and or can be ot(spicy). Gup that too L=L #n Arms sakin' durin' trainin' First o&&8 0Mm not "at youMd call a bodybuilder as o& yet8 0M(e Cust started trainin' /+4 Layne Norton FAQ "it a buddy o& mine last "eek a&ter bein' a"ay &or quite a "ile. Any"ay8 my question6or problem is tis6"en 0 used to "restle in i' scool "e did a (ery limited amount o& "ei't trainin'8 and altou' 0 did 'ain stren't8 0 did a(e a persistin' tin' "it my arms sakin'. 0 "ent &rom bencin' /-J to /EJ &or sets o& N &airly quickly8 "ei'in' /JJ durin' preseason. Any"ay8 "e really did not &ocus on stren't8 mostly endurance6but 0 "as "onderin' i& tis problem ad anytin' to do "it any de&iciency o& anytin' (ital. 0 a(e to &orce mysel& to drink "ater8 but 0 try to keep tat up8 and &ood &or me is a (ery u8 erratic tin'... 0Mm 'ettin' 'ood amounts o& &ood8 0 donMt count e(erytin' up but 0 make sure protein is a main priority in all my meals. ;ope 0Mm not too (a'ue or anytin'8 Cust "anted to ask be&ore 0 &or'ot my questionO 0Mm a "eaklin' to be'in "it8 Cust "anted to kno" i& 0 a(e any nutritional tin's to "orry about. 3anks &or all te stu&& youM(e "ritten and researced yoursel&8 it sure clears up a lot o& muddle tat 0M(e been readin'8 been readin' all te ma's &or quite a bit too... =nly kind of nutritional defi!ien!ie C !an think of 'ould be omethin3 that ha to do 'ith !ell turno#er in!e the CNS turno#er relati#ely fat&&& omethin3 like folate or omethin3 like that or poibly a neurotranmitter iue but if you are 3ettin3 enou3h protein you hould ha#e ample ubtrate for neurotranmitter& #n 2LA 5at is your opinion on 2LAH 0s it "ort considerin'H 0& so "at dose "ould be te most bene&icialH C belie#e you ha#e to 3et the ri3ht iomer& 8here i a @0// B a /10/+ iomer& C for3et 'hi!h one i the 3ood one& =ne ha #ery 3ood benefit0 the other !an a!tually !aue inulin reitan!e #n Acetyl6L62arnitine Layne "at are your tou'ts on te use&ulness o& Acetyl6L62arnitine supplementation durin' te #&&season and pre contestH offeaon it mi3ht not be a bad idea to take 'ith hi3h !arb meal& in eaon probably le ue /+* Layne Norton FAQ 0m curious layne as into you tinkin' to tis ans"er8 could you e4plain a bit more pleaseHAs &ar as i am a"are i tou't Acetyl6L62arnitine "as in(ol(ed in transportation o& &atty acids across te mitocondria membrane to allo" te o4idation o& te &atsH ;o" "ould tis be bene&icial to take "it a i' carb mealH 0 tink te traditional use o& it is to take it durin' e4ercise to allo" more &atty acids to be burned8 ence elpin' &at loss. Ee!aue inulin ha been ho'n to fa!ilitate the tranport of ALCA< into the !ell #n N# supplements: 5at do u tink o& N# suppsH http$%%'''&bodybuildin3&!om%fun%layne45&htm 5at do you tink o& N# supplements be&ore "orkouts t"o questions http$%%'''&bodybuildin3&!om%fun%layne45&htm till not !on#in!ed 'hether or not it i anaboli!0 but that2 ho' to properly ue an N= produ!t if you do 2reatine "it 5M, (s %e4trose 5at is your opinion about Nutre4 +03A:<# 2<L (!s :e'ular 2reatine Mono "it %e4trose.HH C2m not !on#in!ed yet that 'axy maiFe i better0 but CHm not !on#in!ed it2 not either L=L #n $rimal N-. %o you use pre "orkout supps suc as primal n-.H C lo#e primal n+1 lol& %o you use anytin' like eaaMs or bcaaMs immediately be&ore you "orkoutH 0 kno" you donMt do anytin' durin'. C ha#e ome b!aa pre B pot /+5 Layne Norton FAQ L6Ar'inine Absorption %o you kno" anytin' about te absorption o& L6Ar'inineH 2an te &ree &orm (ersion o& tis amino acid be taken up "en mi4ed "it &oodH 0 dont see "y not but some say it needs to be taken on an empty stomac. it !ertainly !an +asocar'e +s $rimal N-. 0s tere a di&&erence bet"een +asocar'e and $rimal N-.H nope L6Ar'inine and <; le(els 0s it true tat Ar'inine si'ni&icantly raises 'ro"t ormone le(elsH C kno' CH#e een reear!h ho'in3 it raie it&&& but i2m kepti!al a to 'hether it raie it hi3h enou3h to make a differen!eK C kind of doubt it #n <lucose %isposal A'ents (<%As) 5at are your tou'ts on <lucose %isposal A'ents (+anadyl8 2romium..etc).0 "ant to see i& tey May elp brin' more nutrients into te muscles. 34 ;ell0 !hromium i 3arba3eK #anadyl may in!reae baal 3lu!oe uptake but i2m not ure you2d 'ant that& Lipoi! a!id i probably the bet a it in!reae inulin timulated 3lu!oe uptake into the mu!le !ell& Che!k out my arti!le here$ http$%%'''&bodybuildin3&!om%fun%layne+5&htm #n :ed 5ine!<rape pytonutrient bene&its: 0 am lookin' &or te bene&its o& red "ine "itout te alcool!carbs H /+, Layne Norton FAQ Gou mi3ht look at 3rape eed extra!t& %oes <rape seed a(e enou' etyl acetate to induce bene&itsH No0 but it doe ha#e the re#eratrol a 'ell a many other anti7oxidant #n +anadyl ,ul&ate (<%A) 0 "as "onderin' i& you a(e any idea o& "y +anadyl 'i(es me a bad eadace e(en "en taken "it plenty o& carbsH Also do you tink it could possible pull more creatine into te muscleH No0 C don2t think it 'ill pull more !reatine into the !ellK not ure about the heada!he& C 'ould think you 'ould 3et other ymptom other than Dut heada!he if blood u3ar 'a droppin30 nauea bein3 firt0 thou3h C !ould be 'ron3& Alo0 Aanadyl only in!reae baal 3lu!oe uptake and not inulin timulated 3lu!oe update from 'hat C2#e readK and C belie#e he 'a takin3 it 'ith a meal unle C2m mitaken0 o in my opinion0 C2m not ure it 'ould !aue blood 3lu!oe to fall0 epe!ially in the fa!e of a meal& Eut 3ettin3 a blood 3lu!oe tet 'ould !ertainly tell for ure& 2ould you elaborateH My point i that if he 'a takin3 it 'ith hi meal Aanadyl ha not been ho'n to in!reae inulin mediated 3lu!oe uptake&&& only baal& Cf he 'a 3ettin3 thee heada!he bet'een meal that 'ould make eneK but not 'ith meal #n $roormones 2an u 'i(e me a 'ood supplement stack tats all le'al but could include proormones etc. and dosa'e &or tem. tanks. Ero0 CH#e ne#er taken prohormone and Dut don2t kno' mu!h about them honetly Layne8 My name is 3errence. 0 "ant to remain natural. 0Mm ne" to modern supplements. $eople a(e been su''estin' 0 need to use steroids to 'et bi'. 3anks to you8 ,kip La 2our P cris Faldo 0 kno" tatMs not true. 0Mll ne(er e(er use 'earO ,o no" people are su''estin' pro6ormones8 speci&ically Fini'en4 Ma'num by $arma'en4 P ,U,J.. by <enetic )d'e 3ecnolo'ies. 5ould tese be considered "ron' &or a natural body builder to useH 0& so8 "at alternati(es "ould you su''estH 3anks &or you timeO /+6 Layne Norton FAQ Many prohormone are Dut a bad a teroid in term of ide effe!t per doe& C 'ould tay a'ay #n 2reatine 5ile 2uttin' 0& takin' creatine "ile cuttin'... "at e&&ect "ill tis a(eH $ossibly e(en 'ain muscleH or Cust &uller musclesH A far a !reatine 'hile !uttin3 it 'ill help maintain your fullne B !ell #olumiFation 'hi!h #ery 'ell may be anti7!ataboli!& #n ,timulant use and its association "it cortisol le(els %onMt you tink tat ,timulants may increase cortisol too mucH 0 "ould tink tat stimulants may be more e&&ecti(e "en used to a bare minimum. 0 kno" too many people tat seem to rely on stimulants &ar too muc. 3is used to be te case "it me "en 0 "ould use )2A -4 day e(eryday &or a &e" monts. 0 de&initely lost some muscle. 8he le freLuently you ue tim i almot al'ay better& #n #il supplements: From your researc8 "ould - 'rams o& &is oil (maybe / tsp o& &la4seed oil) "it -. < o& "ey at bedtime beind to compare to -. < o& plain casein in terms o& absorption rates. i don2t think +3 of fat 'ould be enou3h to i3nifi!antly lo' aborption 0 kno" you take tree scoops o& 4tend post "orkout8 0 "as "onderin' i& /scoop o& primal eaa and / scoop 4tend "ould also be su&&ecientH :robably 'ould 'ork #n mi4in' "ey "it carbonated "ater: /+8 Layne Norton FAQ is tere any problem tat you kno" o&...mi4in' "ey po"der "it carbonated drinksHany problem "it absorbtion or te carbonation de'radin' te "eyH is it 'onna blo" up in my stomac like soda and pop rocksH C think that2 fine probably #n 2issus: 0(e read reports on e(erytin' &rom Coint pain riddance to superpumps to test booster.5ats your takeH 0m buyin' it tis "eekend and "ill test it out. All my Coints urt. %o you tink it is a miracle suppelementH C think !iu i pretty 3ood&&& but not a mira!le upplement to be ure #n %;)A %;)A.5ats up "it tis stu&&..."ill 0 'et bitc tits or sometin'H0(e read cancer and te like.%a(e says to try /..m' to 7..m' &or men.Dou e(er try %;)AH5at about F6>etoH CH#e ne#er tried either0 but C don2t think they are dan3erou 5M, (s +itar'o: Layne do u pre&er 5M, or +itar'oH ;MS& #n "at to e4trapolate leucine dosin' to does ei't and "ei't a(e any bearin' on leucine dosa'e in your opinionH Lean body ma poibly& #n 2itrulline Malate /+@ Layne Norton FAQ 5y do you take 2itrulline Malate H 3e only tin' 0(e seen it talked about online is &or N#- ("ic doesnt really a(e any solid sciecne beind it). 2an you name oter reasons "y tis "ould be a 'ood supplement beyond tatH 12AA8 1eta6 Alaine8 2reatine Mono but "ere does 2itrulline Malate place in tis stackH 8here i Luite a bit of e#iden!e that !itrulline enhan!e fati3ue reitan!e& #n <lutamine as a 'lyco'en :esyntesis a'ent 0 kno" u donMt like L6<lutamine as impro(in' $rotein ,Nytsis or bein' anti6 cataolic. 1ut 0Mm curious a(e your &eelin's taken any consideration to it as a 'ylco'en resnytsis a'ent $5#H ,ome seem to use it as substitute oter tan carbs &or tose "it i'er body &at K. 8hatH a poibilityK i 'ould like to ee it !ompared to 3lu!oe in term of ho' mu!h ener3y it take and ho' effe!ti#e the 3ly!o3en reynthei i& 2omments on tis study: )&&ect o& oral 'lutamine on "ole body carboydrate stora'e durin' reco(ery &rom e4austi(e e4ercise =. L. 1o"tell/8 >. <elly/8 M. L. =ackman/8 A. $atel/8 M. ,imeoni-8 and M. =. :ennie/ / %epartment o& Anatomy and $ysiolo'y8 Uni(ersity o& %undee8 %undee8 United >in'dom %%/ 9;NQ and - %epartment o& )lectronics and 0n&ormatics8 Uni(ersity o& $adua8 7J/7/ $adua8 0taly A1,3:A23 3e purpose o& tis study "as to determine te e&&icacy o& 'lutamine in promotin' "ole body carboydrate stora'e and muscle 'lyco'en resyntesis durin' reco(ery &rom e4austi(e e4ercise. $ostabsorpti(e subCects completed a 'lyco'en6depletin' e4ercise protocol8 ten consumed 77. ml o& one o& tree drinks8 /N.JK ("t!(ol) 'lucose polymer solution8 N ' 'lutamine in 77. ml 'lucose polymer solution8 or N ' 'lutamine in 77. ml placebo8 and also recei(ed a primed constant in&usion o& X/6 /72Y'lucose &or - . $lasma 'lutamine concentration "as increased a&ter consumption o& te 'lutamine drinks (..F6/./ mM8 " ^ ...J). 0n te second our o& reco(ery8 "ole body nono4idati(e 'lucose disposal "as increased by -JK a&ter consumption o& 'lutamine in addition to te 'lucose polymer (9.9N _ ..E/ (s. 7.JL _ ../N mmol!k'8 " ^ ...J). #ral 'lutamine alone promoted stora'e o& muscle 'lyco'en to an e4tent similar to oral 'lucose polymer. 0n'estion o& 'lutamine and 'lucose polymer to'eter promoted te stora'e o& carboydrate outside o& skeletal muscle8 te most &easible site bein' te li(er. /41 Layne Norton FAQ 5at do you make o& tis. From "at 0 understand8 <lutamine in a traditional post "!o sake "it carbs leads to stora'e outside o& te skeletal muscle system8 "ic "e %# N#3 "ant. 'lutamine only allo"s stora'e in te muscle8 but 'lucose only does tis as "ell8 "it te added bene&it o& an insulin spike "ic could possibly enance nutrient uptake. =ne problem 'ith that tudy i the tra!er they ued to meaure 3ly!o3en reynthei 'a C7/4 3lu!oe& meanin3 e#en in the 3lutamine 2only2 3roup they 'ere till re!ei#in3 a !ontant infuion of 3lu!oe& So ho' are you to kno' 'hether or not the 3ly!o3en reynthei 'ould o!!ur in the ab!en!e of the infuion of 3lu!oe( 8hat 'ould be my iue 'ith that tudyK but not Luite ure ho' you2d 3et around it #n 1eta6Alanine %o u take beta alanine i& so do u cycle itH Ge B no do you tink it is better to take beta alanine or carnosine. 0 read tat carnosine breaks do"n into beta alanine and anoter amino. =ust "onderin' "ic one you tink is betterH Also8 do you take it pre AN% post "orkoutH Carnoine i made from beta7alanine B hitidine0 in!e on a hi3h protein diet you2ll ha#e an ex!e of hitidine0 takin3 beta alanine i Dut a 3ood a !arnoine and it2 about /1x !heaper than !arnoine #n natural t6boostin' supplements: Question: since your natural do you take any type o& natural booster or tats a'ainst te rules also "at oter supplements do you takeH An'er$ natural tet booter are not banned&&& mot of them are Dut plant extra!t& ome may help normaliFe your tetoterone if it i lo'0 but C #ery mu!h doubt any of them 'ill in!reae it abo#e normal #n Nettle root )4tract: 2omments on ttp:!!""".desi'nersupps.com!staticRsite!acti(ate4.pp H /4/ Layne Norton FAQ ;ould probably be 3reat if it indeed 'ork ,o tis is still considered usable by natural bbsH C do not belie#e it i banned a the in3redient i tin3in3 nettle root 'hi!h i naturally o!!urrin3 <eneral supplement in&ormation: 0s teir anytin' tat you "ould su''est tat may elp as &ar supps or dietH ;ell a for diet C talk alot about my theorie in thi thread and in my 'eb!at C 'ould !he!k that out& a far a upplement 7b!aa 7!reatine 7beta7alanine 7eamin 7fih oil 7anti7oxidant 7!itrulline malate #n $rima&orce 12AA dosin' : ;o" many scoops o& prima&orce bcaa sould i take ri't be&ore li&tin' and ri't a&terH tats easier CHd ha#e + pre'orkout B 4 pot 'orkout& & #n Ar'inine and #rnitine 2ombo 5at do you tink about an Ar'inine and #rtinine combo like N#5Ms Ne#er 'a really bi3 on the !ombo& i aume for JH( i don2t think it2 that effe!ti#e #n Ar'inine absorption "it oter aminos /4+ Layne Norton FAQ 0s it true tat Ar'inine competes &or absorption "it oter aminosH i& tis is te trut i& my pre "ork out meal is / our be&ore te "orkout and its Cust "ey isolate and /!- cup oatmeal and i take Ar'inine -. min pre "orkout "it creatine and )AAs and 12AA, am i totally "astin' my time!money since tey IcompeteI &or absorption...do u a(e any articles on your amino researc or anytin' o& tat nature. 9#en if ome amino !ompete 'ith other0 the tranporter are preent in ex!e0 it hould not be an iue& :eople make 'ay too mu!h of it #n Anabolic $ump and Dello" <old %o you tink tere is any (alidity to substances suc as anabolic pump8 or yello" 'oldH C ha#en2t really looked into them enou3h to be honet 'ith you #n @tend durin' cardio and post "orkout %o you sip on @tend durin' bot cardio and your "orkouts8 or do you keep it to durin' cardio and post "orkout. 0Mm tinkin' about makin' it a maCor part o& my cut o(er te ne4t -N "eeks. C take a er#in3 pre'orkout%pre!ardio B 4 er#in3 pot 'orkout #n 3yrosine %an'ers: 3ou'ts on te potential dan'ers o& tyrosineH probably not& #n >6:6ALA : 3ou'ts on >6:6ALAH ha#en2t reear!hed it enou3h to ay anythin3 on it #n @tend 0n'redients: /44 Layne Norton FAQ %oes @3)N% a(e bot )AAMs and 12AAMs HHH ECAA #n %ialene 9 &lusin' : #k8 0 took 7 pills o& dialene 9 te oter day8 7. minutes later 0 looked like a lobster L#LO 0m assumin' its &rom te niacin.. so i a(e been takin' - no" im actually kind o& ner(ous to take 7 a'ain because i dont "ant to look like a lobster.. is tere any"ay to a(oid tisH 8ry takin3 it 'ith a meal #n ALA 0 posted tis in te <%A somebody su''ested 0 ask you about it since you a(e "ritten about ALA be&ore. ;ere 'oes.... 2an somebody clear tis up on te use o& ALA as a <%A. 0 do kno" it does "ork to drop blood su'ar le(els o"e(er tere is an issue "ic 0M(e read con&lictin' in&o &rom articles. 2A,) `/ ttp:!!""".t6nation.com!tma'num!read3opic.doHidS/E.97L- %a(id 1arr claims tat researc so"s ALA can acti(ate not only te muscle cell insulin receptor but te &at cells as "ell. ;e "ent on tere is alot "e donMt kno" about its use (could be at tat time and outdated no" &rom "en o(er at 36Nation &orums e "rote it) but basically it mi't store in &at cells as "ell "ic is "at "e are tryin' to a(oid as an <%A. 2A,)`- #n te oter and in a recent issue o& Natural 1odybuildin' P Fitness Ma'a*ine tere is an article on r6ALA and it mentions it does not acti(ate &at cells. 0Mm on te &ence ere and 0 "ould like to kno" i& anybody can so" some stu&& to clear tis up. 0 tink maybe it is plausible because ALA is &at and "ater soluble so it a(in' some a&&inity &or &at cells 0 could see. 3en a'ain doesnMt te su'ar a(e to be con(erted by some process outside te cell into &at or does tat process take place in &at cells. 3e issue basically is "ile "e kno" it does drop blood su'ar le(els does ALA only mo(e it to muscle cells and not &at is te question. 0s r6ALA di&&erent in tis respectH /4* Layne Norton FAQ pleae read my arti!le on ALA 8he Lipoi! A!id proDe!t on bodybuildin3&!om i addre thee !on!ern 2omments on a ,peci&ic ,upplement ,tack: 0 "anted you to ceck out my supplement stack and let me kno" "at i sould dump!add and i& you could ceck out te doses 8 not sure i& im takin' to muc! to little or need to add!drop optimum nutrition multi6(it &or men &is oil concentrate 6 N 'rams a day (it c 6 -67 'rams a day (it e 6 N.. iuMs a day 'reen tea e4tract 6 take as label recomends 8 about E..m' total msm 6 /...m' a day 'lucosamine 6 /J..m' a day coral calcium 6 -... m' a day creatine mono 6 J 'rams daily "ey protein 6 as needed 'ay too mu!h CK at that le#el you !an de#elop uri! a!id tone 511m3 i M=<9 than enou3h&&& more than *11 C- #itamin 9 per day ha been ao!iated 'ith in!reaed all !aue mortalityK and that i too mu!h !al!ium M=<9 CS N=8 E9889<0 E9889< CS E9889< #n ALA supplementation durin' te - "eek cut protocol Layne 0 am currently doin' te - "eek mini cut. (tanks a'ain &or te elp) 0Mm also usin' an ala supp (insulean6k) 0 read your article8 and since "e donMt yet kno" e4actly "at ALA is doin'. 5ould you recommend N#3 takin' ALA on te day o& te carb upH C 'ould take it #n +itamin ) to4icity: ;ey Layne 0 do a'ree "it not takin' massi(e doses 1ut te "ole +it ) causes deat tin' "as &rom a study re(ie" and (ery &la"ed but it someo" made its "ay into te media and no" e(en M%s are tellin' people +it ) kills "en tats Cust not te case. 0t "as 5AD o(er e4a''erated. 0 ad to so" te &acts to my o"n medical /45 Layne Norton FAQ pro(ider "o a&ter earin' tat too at a con&erence "as tellin' patients (dont take +it ) supps). Me and im ad 'ood standin' "ere "e sared in&o like tat all te time. 3oo bad e le&t te practice A simple 'oo'le 0 &ound a 'ood re(ie" o& te real &acts tat tat announcement "as "ay o(er te top. ttp:!!&indarticles.com!p!articles!m....!aiRn/.-LL7/- 3at announcement made eadlines I+itamin ) killsOI lol 0 do a'ree tou' 9..Uis is all you need (but be sure to 'et d6 &orm and mi4ed) not Cust massi(e ;hile C a3ree 'ith thatK there are other tudie alo !orroboratin3 that too mu!h 9 'ill enhan!e the pro3reion of ome dieae&&& like lun3 !an!er #n an e&&ecti(e supplement stack 5o"O #k. 5ell "at supplement stack "ould you su''est insteadH ;ell0 it really depend but for buildin3 mu!le on a bud3et i2d 3o 7ECAA0 C ue xtend 7!reatine monohydrate 7beta7alanine 7fih oil 3anks a'ain Layne. 0Mm already usin' all tem. 5at "ould you use i& UUU "asnMt an issue or you made a lot o& cas... i2d add 3lu!oamine0 !hondroitin0 MSM0 eamin0 a fatburner like dialene if you are !uttin30 lipoi! a!idK that2d probably be it&&& maybe !iu a 'ell #n 5M,: ;axy MaiFe i a hi3hly bran!hed polymer tar!h 'hi!h ha a hi3h mole!ular 'ei3ht and i #ery rapidly di3eted and releaed into the bloodtreamK fater than dextroe& ;hether or not thi 'ill impa!t body !ompoition i2m not ure yet& #n %i'esti(e en*yme supplementation Layne "atMs your take on en*yme supplementationH )&&ecti(e or unnecessaryH if your di3eti#e ytem i healthy there i no need for enFyme& #n ,esamin!ALA!2romium!<%A durin' 1ulkin': /4, Layne Norton FAQ From "at 0(e read in your article it seems like 0 a need a u'e break &rom dietin'. 0ts been like a year and 0 Cust need to rela4 and up my calories and build some muscle. 5ats cra*y is tat last time 0 did tis my lo(e andles started to srink. ,tren't "ent tru te roo& also. 0 see you recommend ,esamin. 0 a(e some kidney issues and insulin resistance so tis looks like it may be (ery elp&ul &or me. $lus it raises leptin le(els "ic 0 &eel are (ery lo" in my body &rom too lon' o& dietin'. 2an 0 take ,esamin "ile bulkin'H Sure0 C think it 'ork better 'hile bulkin3 honetly <reatOO 5at about <%AMsH :i't no" 0 am eatin' E meals and usin' /.m' +, and -..mc' cromium polynicotinate per meal .0(e read tat you recommend ALA instead. %o you tink tat /..m' ALA!-..mc' 2romium at si4 times per day is to4ic to bodyH 0 really do respond "ell to <%AMs. 5oke up today (ery &ull and leanOO 3anks.... CHm Dut a not a bi3 fan of !hromium0 C ha#e yet to ee any e#iden!e it 'ork in non7 diabeti! #n N6Acetyl 2ysteine Layne6 "atMs your take on supplementin' "it n6acetyl cysteineH C think it2 a pretty 3ood anti7oxidant& Ct i definitely up there 'ith ala #n $eptopro A;ydrolysed 2aseinB ;a(e you e(er eard o& M$eptoproM "ic is a ydrolysed casein 6 ttp:!!""".bodybuildin'.com!store!p&ac!pepto.tml Jimmi!k #n Multi(itamins %o a(e any recommendations &or a 'ood multi (itamin...i(e used animal pak be&ore...a &riend o& mine is tryin' to talk me into a or'anic multi..."at are your tou'ts...do u a(e a speci&ic brand you recommendH None are really that uperior& Some form are more aborb able than other but to be honet mot bodybuilder =A9<C=NS-M9 #itamin and mineral 5at do you tink about i' potency multi(itamins like opt6men by optimum nutrition8 do you tink tey o(erload te body "it to many (itamins and mineralsH Am 0 better o&& "it a basic menMs multi(itaminH 8oo mu!h of anythin3 i bad& .ut 3et the re!ommended /46 Layne Norton FAQ #n 1eta6Alanine dosin': 0 kno" you recommend takin' 2Mono Cust on your "orkout days post "orkout. 5at about beta6alanineH ,ould you take it e(eryday or Cust on days you "orkoutH C 'ould take +743 on 'orkout dayK /3 on offday #n "en to take ALA: . 0Mm cuttin' and on re&eed days 0 a(e a $5# sake consistin' o& 5M,8 Malto and 12AAs 6 about J.' 21# total. 7. mins later 0 a(e a "ole &ood meal tat also consists o& J.' 21#. ,ould 0 take te ALA "it $5# sake or "ole &ood mealH 3anksO C 'ould take it 'ith the firt one #n bene&its o& 2issus: Layne8 do you see any bene&it to cissus beyond tendon!li'ament repairH %o you belie(e te claims tat it is anti6catabolicH C am kepti!al of that #n i& layne takes Aracidonic acid: layne a(e you e(er supplemented "it Aracidonic AcidH Nope #n antio4idant supplementation: /48 Layne Norton FAQ 0m takin' 7..m' a day o& alpa lipoic acid and E.. m' o& 'reen tea e4tract 9.Ke'c' and LJK polypenols. "ould addin' an antio4idant comple4 consistin' o& J...iuMs o& beta carotene JJ.m' o& (it c 9.. iuMs o& (it e 777m' o& calcium J.mc' o& selenium 7. mc' o& cromium be o& anymore bene&it or "ould it be o(er kill 8 0 am also takin' <N2 Me'aMan multi(itamin8 calcium8 'lucosamine8 e(enin' primrose oil8 and &is oil. C think that 'ould def be o#erkill #n Fiber supplements: %o you tink it is a 'ood idea to use a &iber supplement like: ttp:!!""".bodybuildin'.com!store!no"!uskpo".tml 0 do not need one but do you tink it "ould be optimal &or someone to useH 3anks C think it 'ould be helpful0 epe!ially for fiber intake #n ,tudies concernin' ,esamin as a &at loss supplement: 0s tere any real studies tat so" ,esamin may promote &atloss is umansH Studie ho' that it in!reae fat oxidation in li#er #n )4pired 5ey $rotein: /4@ Layne Norton FAQ 5ats your take on e4pires "ey proteinH 0m ti't &or money no" and ran out but my boy 'a(e me a Jlb Cu' o& some unopened metr4 "ey concentrate tat e4pired no( -..J. 'ood or not 'oodH Should be fine #n /6carbo4y6-6amino676pyroben*ol(789 diol) as a sleep aid: 5at are your tou'ts on /6carbo4y6-6amino676pyroben*ol(789 diol) as &ar as elpin' "it sleep and <;. C honetly ha#e not looked at it #n Accelerade: 5at do you tink o& AcceleradeH 0s tere any scienti&ic support &or its claim tat te 9:/ 2arb to $rotein ratio is optimal &or post6"orkout reco(eryH Some'hat0 but their drink only ha @3 pro B 4,3 !arbK 'herea the tudie ued +53 pro B /113 !arb o the ratio i ri3ht but the V aren2t ,peci&ic ,upplementation $art /: 2reatine: #n 2reatine: 0 Cust started usin' creatine monoO 0 "as "onderin' "at you &eel is an appropriate "ay o& takin' it: o" muc8 o" o&ten8 "at time etcH 4753%pot 'orkout per day i plenty /*1 Layne Norton FAQ 2reatine durin' &at loss pases "ould you recommend creatine &or muscle retention durin' a &at loss periodHH Abolutely #n >re6alkalyn 5at do you tink o& >re6alkalyn: kre7alkyln i o#erpri!ed bullhitO http$%%'''&bodybuildin3&!om%fun%tallon8&htm 2reatine and contest day: 0 a(e eard some people talk bad about takin' creatine all te "ay up to a contest. 3ey say because it "ill cause you to old "ater. 0Mll old as muc "ater as 0 can i& it is not Munder te skinM. 3ou'tsHH 8hi i my rebut to that ar3ument& http$%%forum&mu!ularde#elopment&!om%ho'thread&php(t)*++,Bpa3e)+6 5+4 C took !reatine all the 'ay up to thi ho' and e#en took it the day of the ho'& ;ater retention( #n 2a&&eine and 2reatine: Layne8 do you kno" "at te e&&ect ca&&eine as on creatine absorptionH No effe!t on aborption that C kno' of 0& it "ere you8 "ould you consume ca&&eine and creatine not Ito'eterI but in te same day8 so to speakH %o you tink it makes a di&&erenceH C honetly don2t think it make a bi3 differen!e 0 "as "onderin' "y it is not recommended to consume ca&&eine "it creatine. 8here 'a a tudy a 'hile ba!k ho'in3 !affeine ne3ati#ely affe!t the er3o3eni! effe!t of !reatine0 but CHm pretty ure the later tudie ho'ed the !onenu i they are fine to take to3ether #n :e'ular 2reatine Monoydrate (s mirconi*ed 2reatine MonoydrateH /*/ Layne Norton FAQ 0s mirconi*ed creatine mono better or easily absorbed tan re'ular creatine monoH no0 Dut mixe in olution better 0s su'ar required &or creatineH ;ey Layne8 0 am carb and su'ar sensiti(e.....0s it true tat you need to take 2reatine Mono "it a simple su'arH No0 you don2t need u3ar #n 2reatine 1rands %o you tink creatine is creatine8 or do you pre&er a speci&ic brandH 3ou'ts on 2))8 2M8 >A H ;ell0 CHm ponored by primafor!e%!i#ation o C ue the primafor!e brand but they ha#e an independent lab tet their tuff o C trut them& A far a C99 #& CM #& all the other kind&&& monohydrate& :eriod #n 2reatine Loadin': %o you belie(e in 2reatine loadin'H it aturate the mu!le !ell faterK but 53%day 'ill alo aturate itK it Dut take lon3er& Loadin3 may !aue JC ditre for ome #n 2reatine ,tability : %oes creatine de'raded a&ter bein' in "ater &or a "ileH 0 al"ays tou't tat you only ad like J6/. minutes to drink it be&ore it breaks its bond...and become creatinine. =h hea#en no0 monohydrate i table for a fe' 'eek #n ;o" muc does Layne $ersonally consume 2reatineH ;o" many times u take creatine mono a dayH 53%day Dut take it pot 'orkout /*+ Layne Norton FAQ #n 2yclin' 2reatine: 5at do you tink is te a&&ecti(e stop time and o&& periodH 0 "as tinkin' stop at some"ere bet"een N6/- "eeks. 1ut not sure o" lon' o&& &or te body to reco(er. At leat a month 5y is it recommended to cycle o&& creatineH Ct eem that the !reatine re!eptor do'nre3ulate o#er time and intra!ellular le#el of !reatine tart to de!line #n 2reatine durin' last "eek o& contest prep: 5ats your take on creatine in te last "eek o& prepH Creatine i fine&&& the 'ater retention i intra!ellular& Nothin3 'ron3 'ith that 2reatine and <lutamine consumption: 0 "as lookin' &or your article on creatine and 'lutamine consumption. 0 kno" you said it "as in a protein myts article in end. 0 cant seem to &ind it8 do you a(e a linkH Ct i part of the protein myth&&& C talk about it in there ,peci&ic ,upplementation $art - : ,ci(ation $roducts @tend and 5$0: ,ould 0 take @tend by itMs sel& or can 0 mi4 it "it my 5$0 H you !an mix it 'ith 'pi or take it by itelf& /*4 Layne Norton FAQ #n %ialene 9: ,o tell me "y 0 "ant to 'et %ialene 9 All the info i here http$%%'''&dialene*&!om Ct2 a fatburner%ener3y booter& C2m not 3oin3 to it here and try and hill you on it& "iet and trainin3 make more of a differen!e than any upplement e#er !an& Eut if you are lookin3 for a little extra boot0 then C belie#e thi 'ill be one of the mot effe!ti#e fat burner a#ailable& C 'ould not ha#e brou3ht the idea for ome of the in3redient if C didn2t think it 'ould be omethin3 effe!ti#e& Money i Dut money0 you only 3et one reputation& Layne8 "ould you recommend usin' %ialene and Amp i& you "ere tryin' to bulkH So lon3 a you aren2t o#erly eniti#e to !affeine0 CHd do + !ap of ea!h pre'orkout0 but C 'ould tart out 'ith / of ea!h Dut to be afe & :e'ardin' %ialene98 it says to take te second ser(in' E ours a&ter te &irst one. ;o"e(er8 0 dont 'o to te 'ym &or anoter 7 ours. 5ill it a&&ect my "orkout like tat (0 mean by come do"n o&& it) or could 0 Cust "ait &or anoter - ours(N ours in bet"een eac dose) and take it closer to "ork outH C 'ould take one er#in3 in the mornin3 and then the other *5 minute pre'orkout ;ey Layne 0Mm lookin' &or"ard to tryin' %ialene 9. 0 "as usin' a product called ,yner'est but tey quit makin' it8 0 "as eart broken because 0 a(e ne(er ad a &atburner 6 ener'y supplement "ork as "ell as ,yner'est8 e(en te old e&&edra products. 0t "as one o& tose products tat i& you Cust looked at te label you "ouldnMt (ery impressed but once you tried it you "ere like8 ;oly ,it tis stu&& is 'reat. And you only ad to take - a day / in te mornin' one in te a&ternoon. 0 tink tis %ialene 9 mi't be a 'ood replacement . 0 "as "onderin' o" "ell it "orks on te apatite suppression endH 0 ear 'reat tin's on te ener'y it 'i(es you. it 'a not dei3ned a an appetite uppreant but eem to be ome'hat de!ent at it& Some people 3et #ery po'erful upreion from it other ha#e found little differen!e&&& probably a , on a !ale of /1 #ne question on te %ialene9. 5en 0 take it be&ore my &irst meal "it "ater8 0 'et some eart burn &or a &e" minutes. 0 donMt 'et it "en 0 take it be&ore my "orkout tou'(0 take it "it N# @plode tou')is tis normal &or it cause it does not really a(e anytin' &or it to absorb in toH .ut take it 'ith food in the mornin3& 'on2t redu!e it2 effe!ti#ene&&& the heart burn i /** Layne Norton FAQ probably from the !ayenne& Layne 0 Cust 'ot my ne" sipment o& supps out ere and bot my containers o& +aso@plode are like ard as a rock and 0 a(e to scrap o&& stu&& to 'et it is tat normal &or itH Ge0 e#eral in3redient are #ery hydro!opi!& 8ake a knife to it and then keep it in the freeFer if you !anK it 'ill tay broken up mu!h better that 'ay& ;ey Layne8 0 a(e been lookin' a lot lately at %ialene 9. 0 a(e taken Cust about e(ery &at burner and notin' e(er seems to produce results. ,eein' you ad a ea(y ad in its production8 o" as it been "orkin' since its releaseH Honetly C 'a urpried at ho' 3ood the feedba!k ha been& 8ypi!ally your feedba!k i about 61%41 from a 3ood produ!t& =ut of the 61I that like it half of them are kiin3 your a and the other half a!tually like itK ame thin3 out of the 41I that don2t like it&&& half of them Dut don2t like you or your !ompany and the other half 3enuinely don2t like it& ;e really ha#en2t 3otten that mu!h ne3ati#e feedba!k on it& 8he only thin3 'e 3et i people ayin3 that they 3et fluhe from it 'hi!h i to be expe!ted from the nia!in B the thermo in it& 8o pre#ent fluhe Dut take it after a mealK not before it& =ther than that0 only a fe' !attered people here and there ayin3 they don2t like it& =b#iouly C2m biaed ho'e#er0 o C en!oura3e you to do your reear!h and ak other people a 'ell& My Question is8 sould 0 take te %ialene 9 all te "ay up to te so" or cut it out a &e" "eeks out Gou !an take it all the 'ay throu3h /*5 Layne Norton FAQ $art >: >eto'enic %iets #n >eto'enic diets: 5at do you tink about >eto'enic diets &or naturals8 "ould tey come in to &lat8 "ould tey be able to still put on muscle and 'et pumpsH Neto3eni! diet ha#e al'ay been thou3ht of a 2protein parin32 be!aue ketone pare blood 3lu!oe 'hi!h 'ill redu!e 3lu!oneo3enei >!on#erion of amino a!id to 3lu!oe? and ketone !an be ued a fuel0 ho'e#er ketone !an only be ued by aerobi! metabolim& ;ei3htliftin3 i Luite anaerobi! and tudie ha#e ho'n performan!e i #ery !loely !orrelated to le#el of mu!le 3ly!o3en B 3lu!oe a#ailability& C keto a 3ood 'ay to loe fat #ery Lui!kly( ye& Eut if you 3i#e yourelf ample time&&& 'hy not ha#e !arb( 8hey are not e#il and are Luite ueful& Alo keto diet 'ill make it more diffi!ult to fill out 'hen it !ome time to do o0 it take 'eek to adapt to a keto3eni! diet0 o 'hen you !ome off of keto it 'ill take 'eek to adapt to !arbohydrate ba!k in the diet and o if you are tryin3 to !arb up a fe' day before the ho' after you did keto for /+ P 'eek C2m afraid you 'ill ha#e #ery little idea 'hat to expe!t a you 'ill eentially be !hallen3in3 your body 'ith omethin3 it in2t a!!utomed to& Cf you !hooe to do a keto3eni! diet and not re7introdu!e !arbohydrate0 C 'ould do a moderate protein%fat load /*, Layne Norton FAQ and only in!reae !arb #ery li3htly& Finally0 C think ome people are better 'ith keto diet than other& C think the mental ape!t !annot be di!ounted& Some people Dut mentally !annot handle !arb& 8hat2 fine0 keto i probably better for them0 but in my opinion0 if you don2t abolutely ha#e to do keto0 you are better off not doin3 it a it really !ompli!ated tryin3 to properly fill omeone out for a ho' and ha not been ho'n to be uperior to an io!alori! hi3h protein non7keto3eni! diet in peer re#ie' tudie& #n %a(e $alumbos %iet 0 keep earin' about %a(e $alumbos diet8 anyone 'ot any in&o on it at all or links From 'hat C !an ee it i imilar to a CN" >!y!li! keto3eni! diet? 5at is your opinion on %a(e $alumbos diet &or natural bodybuildersH "a#e2 diet i pretty mu!h Dut a keto diet from 'hat C undertand& C think it 'ill 'ork Dut fine0 but you 'on2t be able to do a tandard !arb up for your ho' and you 'ill probably be dryK but C2m not ure it2 poible to fill out !orre!tly& #n )&&icacy o& >eto'enic %iets: Neto3eni! diet 'ork for fat loK there i little doubt of that& Ho'e#er0 C ha#e a fe' iue 'ith them& C mean if you are eatin3 ub 513 !arb per day and you hit a 'all in term of fat lo you ha#e #ery little of anythin3 ele to drop other than dietary fat& Additionally0 it !an be diffi!ult to fill out on a keto diet 2omments on a speci&ic keto'enic protocol Layne8 i& you dont mind8 0Mm preppin' &or a &e" so"s tis &all and 0Mm doin' a keto diet (E.K protein!7.K &at!/.K carbs 6 'reen (e''ies!incidentals &rom &at sources). 0 started by multiplyin' my body"ei't by /J (/N/). 3e &irst "eek 0 lost J pounds and re&i'ured by multiplyin' /J by /FJ. %ays / and - 0 use tat number (-E-J). %ays 7!9 0 use -7-J. %ays J!E!F 0 use -.-J. %o you tink 0Mm cuttin' cals enou' &or my body "ei'tH (- days on / o&&8 7 days on / o&& trainin' "! J days o& 9.6min cardio) C think it look reaonable #n arti&icial ,"eeteners and >eto'enic diets: /*6 Layne Norton FAQ #n a keto'enic diet8 "ould you count arti&icial s"eetener as a carb or not8 ie8 "ould it "ould it brin' you out o& ketosis i& you ate enou' o& itH GouHd ha#e to eat a ton of it to affe!t ketoi ,o tecnically it counts as a carb as opposed to protein or &atH ;ell0 it ha a bit of u3ar a a filler but it2 #ery mall #n metods to deli(er creatine more e&&ecti(ely durin' >eto'enic diets Layne8 do &eel 96ydro4yisoleucine8 3aurine8 P 12AAMs taken "it creatine "ould elp te deli(ery since tere are no carbs on te keto dietH Also8 "at about sodium...couldnMt it teoretically increase deli(ery as "ellH CnHt the 'hole point of a keto diet to keep inulin lo'( 8hat2 'hat all thoe 3uy eem to ay >not that C a3ree that inulin i o e#il? but if you 'ere doin3 keto to keep inulin lo'&&& 'hy take omethin3 that raie inulin Alo0 in!reain3 inulin 'ould drop your blood 3lu!oe and in!e a!!ordin3 to the keto3eni! people out there0 inulin i thi e#il hormone that !aue you to tore mai#e amount of fat&&& you 'ouldn2t 'ant that& 8hat aid&& inulin in2t a e#il a e#eryone think& 0n a nutsell: o#ere!retion of inulin) #ery bad normal modulation of inulin) optimal #n $eanut 1utter and $rotein 0solate $ost "orkout Layne8 'ot a question on keto'enic diets. 0 noticed tat $alumbo "ill take in 5ey $rotein 0solate "! a sitload o& peanut butter post"orkout. 5atMs te point o& $1 post"orkoutH %oesnMt tat slo" te absorption o& te proteinH C 'ould think o ye0 honetly you2d ha#e to ak him0 i2d rather not peak for him ;ittin' te "all "it >eto: - cases /*8 Layne Norton FAQ 2ase /: ;ey Layne 0m a(in' a problem. 0M(e been on %a(es diet &or 9 monts itMs "orked 'reat. 0 a(e actually stayed (ery stron' 0M(e only lost a rep ere and tere. 1ut lately 0Mm not &eelin' ri't8 0M(e been tinkin' o& cuttin' my &ats back and replacin' tem "it carbs stayin' at te same amount o& calories tat 0Mm at no". 0Mm losin' - pounds a "eek8 my is so" is #ct /7 N "eeks a"ay. 0& 0 start eatin' carbs "ill 0 'et some kind o& rebound8 or "ill my "ei't lose slo" do"n. For both of your !ae0 if you are at a ti!kin3 point it2 al'ay 3ood to try omethin3 B ee if it 'ork& C 'ould lo'ly add in !arb and redu!e fat and you may 3ain ome 'ei3ht imply from fillin3 ba!k out 'ith 3ly!o3en%fluidK but it 'on2t be fat& Eut C 'ould not in!reae !arb more than /57+53%'eek 2ase -: 08 ri't no"8 am kinda depressed8 to use an eupemism8 due to te &act 0 seem to be stuck "it e(ery aspect o& my diet. ,ome in&os about me: 0M(e been on %a(e $alumboMs diet &or E "eeks no". 0 diet &or personal reasons8 not &or a contest8 so no date set in stone8 "ic is an important &actor. Det despite tis no time constraint8 0Mm tryin' to diet &or te sortest possible time ("ile preser(in' ma4imum amount o& muscle)8 since 'ettin up in lean mass is bodybuildin'Ms purpose actually8 at least in my case8 by te "ay8 0Mm -L yo8 t"o years o& trainin'8 endo6meso8 /F. cm and FJ k' at \/.6//K 1F. My &irst problem8 is 0 may a(e 'otten too e4cited "en 0 be'an te diet and did too muc cardio ri't &rom te start8 like t"o ours a day (/ am8 / pm). At &irst8 o& course8 it "orked "onders and 0 sed &at like dead skin8 &eelin' ti'ter by te dayQ but no" 0Mm completely burnt out. 0 must speci&y8 e(en i& 0 ne(er &elt (ery 'ood "ile in ketosis8 ("ic makes me ask mysel& i& tis really is te ri't diet &or me8 0 maybe am not someone "o does (ery "ell "itout carbs....)8 tat my stren't8e(en ri't no"8 ne(er decreased in te 'ym. No pro'ress8 but no loss. 3e diet is not e4cessi(ely lo"8 bet"een /N.. and -... >cal8 but "it all te cardio8 0 sometimes 'ot &ar belo" te /... kcals de&icit daily barrier...0 can easily 'uess 0M(e 'ot a snailMs metabolism ri't no"8 "it totally anniilated leptin le(els. My symptomsH As 0 "rote 0 "as 'ettin' leaner on a re'ular basis8 "aist ti'tenin'8 skin tinnin' do"n etc... "en all o& a sudden8 like a "eek a'o8 0 seemed to stop losin' &at8 e(en "orse8 at one point 0 seemed to be'in to 'et so&ter and "atery eac day. And tired as ell. Al"ays &eelin' cold (itMs summer 'oddammit)8 cold ands "it (iolet &in'ernails8 sometimes &eelin' di**y. Not 'ood. 0 tink you 'et te picture by no"... /*@ Layne Norton FAQ 0Md like to kno" i& you tink it "ould be "ise8 i& 0 broke te diet &or a "eek and ate sli'tly abo(e maintenance le(el ("ic is no" lo"er tan it sould)8 "it a i' carb ratio (since leptin is more reacti(e to carbs8 e.'. /' proteins ..J' &ats and 9' carbs per pound o& b")8 in order to restore my leptin le(elsH 0 "ould also slo"ly taper do"n te cardio8 like no more pm cardio and a decrease o& Jmn eac oter day to &inis at 9.69J mn per am session. (My problem is 0 actually a(e no idea o" lon' it takes to reset cardio tolerance and e&&iciency.) And ten at te end o& te "eek 0 'et strai't back to %a(eMs diet but "it a smarter cardio and calorie de&icit protocol. %oes it look appropriate or am 0 'onna scre" it up e(en more and 'or'e my ardly drained &at cells "it tis sudden can'eH 0Md 'reatly appreciate your 'uidance8 since 0 quiet &eel at loss ri't no"... $aul :aul0 C 'ould not eat at maintenan!e&&& 'ith your metabolim a lo' a it i you2d put ba!k on fat pretty Lui!kly& C 'ould lo'ly in!reae your !arb intake by about /57 +13%'eek until you 3et to about /+57/51 'ith a !orrepondin3 de!reae in !alorie from fat& C think you2ll feel better and fill out better& Gou mi3ht put on a little bit of 'ei3ht0 but it 'ill Dut be 'ater%3ly!o3en& Layne8 tank you &or your ans"er. 0Mll do "at you "rote and keep you updated. And Cust out o& curiosity8 am 0 biased or does "ater like to &ill places "ere you usually store &at (belly8 'lutes8 cest...) "en you su&&er &rom "ater retentionH 0& itMs te case8 "at are te mecanisms beind tisH 3anks a'ain &or your time8 itMs really been appreciated. "aul. no0 C think that fat like to hide in thoe pla!e o it look like more 'ater lol0 C kno' 'hat you mean& my lo'er ba!k i like hamO <luconeo'enesis and >eto'enic diets 3is person &rom my 'ym ad a (ery similar opinion suc as yoursel& to"ards keto'enic diet. ;ere is te in&o beind "at e said...curious as to ur opinion: 0 asked a (ery kno"led'eable nutritionist and bodybuilder 0 kno" (not some retard /51 Layne Norton FAQ im talkin' e4perienced and "it a $:#62A:% "orty pysique and prepared many &or contests "it success) and e said about keto'enic diet te problem is "en protein is o(er -. K on keto'enic diet ur body per&orms process o& 'luco'enesis. Ur opinion on tisH does tis ruin te precepts o& te diet8 or is te 'luco'enesis okH Ct doen2t ruin it& your body only ha a finite !apa!ity to produ!e 3lu!oe from 3lu!oneo3enei&&& about 53 per hour max& 8hat end up bein3 about /113%day& Cf you aren2t eatin3 any !arb thi 'ill till put you in keto3enei ,olute Load on >idneys durin' keto'enic diets: ey Layne8 someone posted your comment about Msolute loadM and te kidneys8 as "ell as eatin' to muc &at o(er a lon' period o& time can cause problems "it te kidneys. %oes tat mean &ollo"in' a i' &at diet (like keto'enic diet) can cause kidney problems (e'6 i& u eat in tat style &or ur entire li&e &rom -.Ms and on"ards). U a(e me curiousH C think 'hat i aid 'a probably taken out of !ontext&&& anythin3 that i too hi3h i badK but if you are eatin3 uper hi3h fat in a !alori! defi!it i doubt your kidney 'ill be ne3ati#ely affe!ted %ebate on No 1ull :adio: ;ey Layne "y arent you an ad(ocate o& >eto dietsH :leae liten to my debate 'ith "a#e :alumbo& C2m not a3aint them&&& C Dut don2t think they are optimal in many !ae ttp:!!""".muscularde(elopment.com!content!(ie"!NNN!/9.! ttp:!!""".muscularde(elopment.com!content!(ie"!NNL!/9.! #n 2ardio "ile on >eto: ;ey Layne8 0Mm on a keto diet8 0 "as tinkin' o& brin'in' up te intensity o& my cardio. :i't no" 0Mm "alkin' / 6 - ours a day. 0 "as 'oin' to start "alkin' up and do"n te stairs at "ork &or 7. min in te mornin'. #n te >eto diet do you tink 0Mll burn too muc muscle doin' tisH /5/ Layne Norton FAQ C think you2ll be ok #n 3rainin' durin' >eto'enic %iets: 5ile on a keto'enic diet like %a(e $alumbos8 "ould tere be limits in "ic one trainsH 5ould less (olume i'er intensity coincide "it tis diet or does it not matter at all =n keto your tamina 'ould be redu!ed o you 'on2t be able to do a mu!h N#3): :ot by 9LXS:CN=$ "a#e ad#o!ate le #olume0 doin3 about + 'orkin3 et per exer!ie and toppin3 Dut hort of failure 12AAs and >eto'enic diets 5at are your tou'ts on tat supplementin' "it &ree &orm 12AA isnt neededH 3ere are opinions tat su''est tat "ile on a i' protein diet8 you are already consumin' all te 12AAs tat you need8 tus te unnecessary use o& Free &orm 12AA S "aste. 8hi i from an arti!le C 'rote$ "epite the numerou poiti#e benefit to ECAA upplementation0 there are many kepti! 'ho u33et that ECAA are o#erpri!ed and that one !an Dut in!reae their !onumption of 'hey protein 'hi!h i ri!h in ECAA& -nfortunately thi i not the !ae& 8he ECAA in 'hey are peptide bound to other amino a!id and mut be liberated throu3h di3etion B aborbed into the bloodtream to exert their effe!t& 9#en thou3h 'hey protein i relati#ely fat di3etin30 it till take e#eral hour for all the amino a!id to be liberated B aborbed into the bloodtream& ECAA in upplement form ho'e#er0 are free form ECAA and reLuire no di3etion and are therefore rapidly aborbed into the bloodtream0 pikin3 blood amino a!id to a mu!h 3reater extent than peptide bound amino a!id& 9#en a fe' 3ram of ECAA 'ill pike plama le#el of ECAA to a mu!h 3reater extent than a 413 doe of 'hey protein0 impa!tin3 protein ynthei and protein de3radation to a mu!h 3reater de3ree& 8he reaon a upplement ha u!h a po'erful effe!t on blood le#el of ECAA i that unlike other amino a!id0 ECAA are not metaboliFed to a i3nifi!ant extent by the mall intetine or the li#er0 therefore an oral /5+ Layne Norton FAQ upplement i more like a ECAA inDe!tion in!e it rea!he the bloodtream o rapidly& http$%%'''&tren3thand!ien!e&!om%Danuary%arti!le5&htm $art L:%ietin' #n calculatin' carbs durin' re&eed days: 0M(e been &ollo"in' your contest diet &rom your article on bb.com &or te last couple o& "eeks8 and ad a question re'ardin' re6&eed days on your diet. 5en calculatin' carbs durin' re6&eed days8 do you &ollo" te same percenta'e breakdo"n (/JK o& daily carbs at break&ast8 7JK /.J6- rs. prior to "orkin' out8 -.K durin' "!out8 -JK post "!out8 JK trou'out te rest o& te day) as non6re&eed daysH 3e reason 0 ask is because durin' re&eed days8 based on tat percenta'e breakdo"n8 0 sould be takin' in /.J' carbs /.J6- ours prior to "orkin' out. 0 Cust "asnMt sure i& tay many carbs in one sittin' "ere a 'ood idea. Maybe 0Mm mistaken. /54 Layne Norton FAQ Jood Luetion0 and no0 C pread them out i3nifi!antly more #n di&&iculty to sleep durin' dietin': %o you kno" te pysiolo'ical mecanism beind te di&&iculty to sleep "ile on a dietH 0s tere a supplement one can take to combat it8 or are "e Cust stuck "it poor sleep "en dietin'H i2#e ne#er heard of thi #n countin' &at &rom supplements: %o you a(e your clients count te 'rams o& &at in supplements suc as &is oil8 sesamin8 etc. to"ards teir o(erall &at intakeH Ge #n carb cyclin': 0m EMF is8 -9J lbs8 about /96/JK b&8 doin' a monday!tuesday po"er day8 ten turs!&ri!sat ypertropy "orkout8 "ed!sun is rest!cardio8 and a couple days a "eek i do AM &asted cardio (it seems to "ork &or me).. iMm cuttin' ri't no"8 tryin' to 'et in te N6LK ran'e ("ic iM(e ne(er been)8 'oin' moderate carbs on monday!tuesday (only carbs are "it break&ast8 and pre!post "orkout8 appr4 -..' or so)8 no carb "ednesday (i'er &at)8 ten pretty i' carb (bout 7..') on my ypertropy cest!back today8 and super i' carb (9..') on ypertropy le' day8 ten back do"n to moderate &or ypertropy delts!arms8 ten no carb a'ain on sunday8 takin' in appr4 7..67-.' proteins8 and lo" &at on i' carb days8 mod &at on moderate carb days8 and i'er &at on no carb days any ad(ice!su''estionsH /5* Layne Norton FAQ CHm not a bi3 fan of no !arb dayK you eentially are for!in3 your body to adapt to hu3e metaboli! 'in3 in fuel ele!tion in a hort period of time ,o any su''estions on "en!o" many carbs to take tose daysH my body doesnMt andle carbs too "ell 8 0 store mass amounts o& &at in ips!stomac area "en 0 eat a lot o& carbs8 'ranted8 my stren't 'oes trou' te roo&8 but my body&at skyrockets. %o you tink 0 sould8 at te (ery least8 on my lo" carb days a(e ,#M) "it break&ast and a little pre!post "orkoutH C 'ould take them to 653 B keep fat moderate #n bulkin' "it no carbs: Layne8 since your on te carb topic8 o" do &eel about "at your &riend Marc and is bulkin' on N# carbs. 0 Cust looked at is Cournal on #21 and "at a &reakO ;e looks ama*in'. 0 kno" e talks about pre(entin' diabetes and suc8 but o" can tat be ealty takin' in tat many calories "it no carbsH Nothin3 'ron3 'ith itK thou3h i prefer !arb in the offeaon0 lo' !arb 'ill not hurt you #n maintainin' &at loss a&ter a lo" calorie diet: 0M(e been on a pretty lo" calorie diet and "en 0Mm &inised "ould like to maintain tis ne" le(el o& body &at. 0M(e been slo"ly coppin' calories do"n o(er te course o& about J monts. As o& ri't no"8 accordin' to te ;arris 1enedict &ormula8 0Mm appro4imately F.. cals under maintenance &or E days a "eek8 Ft day is a re&eed. Are tere any 'uidelines &or o" &ast 0 can increase calories back up to maintenance so as to a(oid any &at 'ainH /55 Layne Norton FAQ C 'ould bai!ally tart lo'& Add in +53 of CH= B 53 of fat per day and 'ait to ee ho' mu!h 'ei3ht you 3ain&&& likely it 'ill be around a half pound imply from 'ater B 3ly!o3en0 on!e you plateau for a fe' day0 in!reae it a3ain by the ame amount&&& and o on and o forth& #n researc tat studies te e&&ect o& &at 'ain "en returnin' to maintenance &rom a restricti(e caloric cut. 0 "as opin' tere mi't a(e been some speci&ic researc on tis but 0 suspected it "ould be a case o& trial and error8 as most tin's are. =h no0 CHm afraid nothin3 that pe!ifi! ha been done in reear!h 0t "ould be quite an interestin' study. 0 "onder "eter itMs possible to 'et &at by Cumpin' strai't back up to maintenance calories a&ter a restricted dietH As &ar as 0 understand8 all te &at stora'e mecanisms become super sensiti(e "en te body loses a si'ni&icant amount o& adipose tissue (and 0M(e lost about --lbs). <i(en tis8 0 'uess 'ettin' &at "ouldnMt be out o& te question8 tou' it seems unlikely &rom Cust maintenance calories (calculated usin' te ;arris 1enedict &ormula &or te new "ei't). Ho' 'ould you !ondu!t that a a !ontrolled tudy( 8here are o many #ariable it 'ould be mind bo33lin3 to !ondu!t&&& not to mention nobody 'ould fund it& #ne o& te bi' pit&alls o& diets &or many people seems to be re'ainin' "ei't a&ter"ards. 2oupled "it tat seems to be a scarcity o& in&ormation on o" to come o&& diets and maintain &at loss i& youM(e been (ery lo" calorie (at least 0M(e seen little "ritten about it). Jot to !ome off #ery lo'ly /5, Layne Norton FAQ #n =oint $ain durin' %ietin' ;ey layne8 do you &eel your Coints are a little more &ra'ile "ile dietin'H For instance8 my knees 'i(e me problems "en dieted do"n on tin's like lun'es8 and close stance squats. Also 0 a(e little tin's pop like my elbo"s "en 0 stand o& a cair or 0 can crack my back and neck "en lo" in body&at. 0Mm 'oin' to start Cumpin' on te 'lucosamine "a'on soon but 0 Cust "onder i& oters "o 'et lo" in body&at also 'et tis stu&&. Also8 as you mi't 'uess my normal body type is kind o& cunky status so my body is not appy at lo" body&at. ,o maybe tat as sometin' to do "it it8 e maybe not. Ge my Doint a!he 'hen dietin30 'hen C 3ot to 4I on !aliper C had to drati!ally redu!e 'ei3ht b%! C !ould hardly balan!e them at all& Jlu!oamine and !iu 'ould be helpful #n te 2ut %iet: Layne8 "at do you tink o& te cut dietH 0 kno" you "ere an autor in te second edition. 3anks =#erall it i mu!h different than 'hat C do&&& that aid C do think there i more than one 'ay to kin a !at0 C tend to not be a !arb phobi! a !hu!k0 and 'hile !uttin3 !arb may be the bet 'ay to loe fat Lui!kly0 C prefer to keep all ape!t of mu!le retention0 performan!e0 ho' the diet make you feel0 et! in mind a 'ell& 8hat2 'hat C lo#e about S!i#ation thou3h0 they don2t mind that my opinion doen2t ne!earily al'ay a3ree 'ith their and C think that2 3ood for the !ompany0 make me examine their point of #ie'0 and they examine my point of #ie'& =ust a quick question &or you8 do you adere pretty close to te I2ut dietIH 0 Cust printed o&& a copy and a(e been readin' it "ile on te treadmill. 1asically8 0Mm "orkin' my "ay do"n to /-K 1F (as su''ested8 currently /J.FK) and ten 0 "as tinkin' about actually startin' te real McontestM diet. A!tually C don2t& 8he !ut diet i the brain !hild of !hu!k <udolph C only 'rote the ECAA e!tion& My philoophy i here http$%%'''&bodybuildin3&!om%fun%layne4,&htm #n %a(e $alumbos diet: ;ey Layne 0 "as "onderin'. "at are your (ie"s on %a(e $alumboMs diet "ic is a you probably already kno" i' protein8 mod6i' on &ats8 and no carbs "it a /56 Layne Norton FAQ re&eed e(ery E or F daysH %o you tink tis dietin' strate'y "ould "ork "it natural atletesH =nly if you are extremely inulin ineniti#e& ;ill you loe fat( Abolutely& Eut it 'ill flatten you out bi3 time and you 'ill not feel 3ood at all0 you 'ill feel like abolute !rap& A3ain0 the kno!k on natural bodybuilder i al'ay that they look like 2'immer2 or 2anorexi!2 o you 'ant to maintain a mu!h fullne a poible& My philoophy i to keep a many !arb a poible 'hile till maintainin3 the appropriate rate of fat lo&&& 'hat that !arb le#el end up bein3 #arie for the indi#idual #n te 1ody &at ,etpoint: 3e body&at setpoint. 2an it can'e in a 'ood "ay or 'ettin' "orse "it a'eH 8here i #ery little ane!dotal and no !ientifi! e#iden!e to u33et that you !an lo'er it0 but you !an !ertainly make it hi3her if you let your bodyfat 3et too hi3h >only if you 3o i3nifi!antly o#er your normal bodyfat?& 7Layne Layne o" muc creatine "ould you recommend &or meH 0Mm currently -7.lbs. Also8 0d like to start eatin' up to about 7.. 'rams o& protein a day. ;o" do you tink 0 could accomplis tat "en 0 already eat around 9. 'rams o& protein per meal8 e(ery 7 ours. J times a day. 1y my Jt meal iMm 'oin' to bed8 and tatMs usually a protein sake. ,o 0 dont kno" "ere to &it anoter meal in "itout eatin' less tan e(ery 7 ours. 5ould increasin' my intake to J. 'rams per meal be a 'ood start or e(en "ort itH C don2t think you need to 3o a hi3h a 411& +51 i plenty& *13 e#ery 4 hour i fine& Cf you 'ake up at ni3ht lam a protein hake or omethin3& 53%!reatine per day i plenty for you& Nothin3 !raFy0 nothin3 radi!al& =ften the bet thin3 are the mot moderate B lo3i!al& + 'ord not often 'ell undertood in the bodybuildin3 !ommunity #n te Metabolic %iet: 0ts basically like palumbos diet "ic i' protein and moderate &ats. 1ut u carb up &or - strai't days a&ter J days o& *ero carbs. ;eres te link: """.metabolicdiet.com CM= that2 a 3ood 'ay to loe fat0 but C think you maintain mu!le better 'ith keepin3 !arb more moderate and C2#e al'ay ued the mentality that you hould keep a many !arb in a poible 'hile till allo'in3 you to drop fat at the appropriate 'ei3ht& Carb aren2t e#il0 any thin3 out of moderation i mot often ne#er 3ood #n te book sliced: /58 Layne Norton FAQ Layne8 "as "onderin' your tou'ts on an old scool diet metod &rom te old ,liced bookH 3e 7 days do"n tree days up carb cyclin' at te end o& te bookH Are you &amiliar "it tat and "at is your opinion on itH 3anks li!ed i a 3ood book for a be3inner0 #ery !ompreheni#e& And for people 'ith a fat metabolim0 4 on 4 off mi3ht be a 3ood idea0 ho'e#er0 C think for mot people you are for!in3 their body to adapt to hu3e metaboli! 'in3 by 3oin3 lo' !arb for 4 day follo'ed by 4 hi3her day0 eentially !hallen3in3 your body to dipoe of thoe !arbohydrate ri3ht after you ha#e ome'hat adapted your body to lo' !arb >take 'eek for full adaptation but ome 'ill o!!ur in 4 day? and o C2m more of a fan of doin3 +74 lo'er >read not uper lo'? !arb day follo'ed by one emi7hi3h day to refuel& C think in 4 day of hi3her !arb you !an !ertainly add i3nifi!ant bodyfat0 and o C think 4 hi3h !arb day i kind of riky #n calculatin' macros: Layne8 is tere a speci&ic reason you pre&er to use total body"ei't "en calculatin' macros instead o& lean body massH Dut eaier and it 'ork fine unle omeone i uper lean0 or obee #n )pisode `J &rom "ebcast: ttp:!!""".bodybuildin'.com!&un!insideteli&eJ.tm %AMN8 Nick eats really little...tat as 'ot to be "ay under is maintenance8 e(en "itout all te cardio...o" does e mana'e to add muscleH he doen2t& He look pretty mu!h the ame a he did at /@ year old& 8hi i 'hy i2#e been tryin3 to !on#in!e him to allo' himelf to eat more but he Dut 'on2t do it& Apparently he think C2m obee in the off eaon 5atMs is stren't like compared to yours LayneH 0Mm ama*ed e can e(en 'et trou' a "orkout on tat caloric intake. C don2t really kno'0 e#en thou3h the erie ay 'e are 'orkout partner0 'e don2t 'orkout to3ether all that often& C2m tron3er than him but C alo 'ei3h more&&& !omparati#ely C really don2t kno' 'ho2 tron3er lb for lb& Ni!k lift hard but our tyle 'ould !lah too mu!h to be partner& Layne "at are your tou'ts on ceat meals and "at "ould you normally a(eH a Ibulkin'I diet o& 78J.. cals doesnMt seem like muc o& a bulk unless your metabolic rate is slo"er tan a(era'e and NickMs -8... cals a day is cra*y8 lol. Ct2 'hat allo' me to 3ain at the appropriate rate& C2m not one of thee people 'ho 3oe !raFy 'ith 5111 k!al be!aue C 'ant to ee the !ale mo#e& /5@ Layne Norton FAQ Cheat meal are ok0 o lon3 a they don2t turn into !heat day and one !an ha#e a !heat meal o lon3 a they fit it into their ma!ro 3oal for the day& that aid C !heat #ery little in term of piFFa0 'eet0 and the like #n 0ntermittent Fastin': Any tou'ts on 0ntermittent Fastin'8 LayneH (ttp:!!""".lean'ains.blo'spot.com!) typi!ally not a bi3 fan& C a!tually 'a aked the ame Luetion a him by .amie Hale& C2m upried he poted it in hi blo3&&& it 'a uppoed to 3o in .amie2 book& #n countin' Fiber durin' dietin': ;ey Layne. 0 "as dred'in' trou' a &e" old treads and came across tis: 0 didnMt kno" tat. %oes tis mean tat you count &iber as a carb in your dietH Ge0 C do !ount all fiber Dut to make it eay B be afe& A far a nutrition !ounter they are probably all a!!urate& Gou ee 'ithin the ame food there i a lar3e #ariability in ho' mu!h protein !arb fat it !an !ontain >uually at leat P or 7 5I? o they are probably all ri3ht lol& 8he key i to Dut ue =N9 our!e for your ma!ro o that you 'ill be !onitant& 8hat i the mot important thin3& #n 1ulk 2yclin': Question about your bulk cyclin'. %o you up te cardio &or te -67 "eek cut partH or do you pretty muc lea(e your trainin' te same and let te &ood te "ork 8 Cust talkin' te -67 "eek cut not &or a so" 8 im sure &or a so" you bump up te cardio. Dou do about J.. cals o(er maintenance &or 96N "eeks durin' te bulk and J.. lo"er maintenance &or -67 "eeks durin' a cutH o" do you &ind out your maintence caloriesH for the bulk !ut i keep mot thin3 the ame0 C up !ardio li3htlyK but motly #ia food& Maintenan!e !alorie are bet found throu3h trial and error but takin3 your body'ei3ht time /*7/, hould 3et you !loe 0n one o& your bodybuildin'.com (ideos (0 tink te &irst) you talk about o" u train as a natural. 0t "as sometin' alon' te lines o& / "eek 'ain - ne4t "eek cut / lb S net 'ain / lb lean mass. e lbs may be o&& &rom "at u said but tats te idea as 0 understood it. ;o" o&ten do you cycle tese bulk (s cut "eeks like / "eek bulk (s / "eek cut ZrepeatZH Most curiously does your trainin' stay te same on bot as &ar as "ei't li&tin'.H 0m tinkin' lo"6carb S u sould not do ea(y compound mo(es like deadli&ts and squats but i could be "ron'. 0 assume more cardio on te cut days as "ell as a drop in cals (esp carbs)H /,1 Layne Norton FAQ Ct i a *78 'eek bulk follo'ed by a +74 'eek !ut i a(e a question about te 9 "eeks bulk - "eeks cut i eard you talk about on no bull radio. i(e been &ollo"in' da(es cuttin' diet and Cust &inised up tere - "eeks a'o and 'ot 'reat results8 but i really "ant to stay lean no" all year round8 my diet at te moment is 7..' protein -..' carbs and /9.' o& &at8 im -..lb NKb& is. so i& i stay eatin' like tat &or 9 "eeks8 o" "ould te diet look in te - "eek cut8 ardly "ort my "ile droppin' te carbs out &or - "eeks. im also doin' J.mins cardio J days per "eek berore break&ast8 sould i up tis on te - "eek cut. Honetly0 CHm not ure ho' it 'ould 'ork out uin3 a keto3eni! approa!h durin3 dietin3& C2m not Luite ure ho' CHd approa!h it& Gou ee the 'hole point of the * 'eek bulk + 'eek !ut i to keep your body !ontantly inulin eniti#e but on a keto3eni! diet%bulk inulin i not really mu!h of a player been tryin' your rotatin' bulk8 cut model. my question is o" muc does your "ei't &luctuate durin' te cut paseH te scale doesnt look like its mo(ed durin' te &irst "eek but i tink i do see some si'ns o& increased (ascularity. i am appy enou' "it te stren't8 Cust not sure i& i e4pected too muc out o& te cut pase. 'hat 'a your pro%!arb fat intake durin3 the bulk and 'hat i it durin3 the !ut( i am no lon'er sure "at my maintenance intake is8 i dieted &or -E "eeks &or my so" ten stayed on &or anoter E "eeks "ile "aitin' &or a potosoot. i e4pected -..!-..!E. to be my cut and i "as plannin' on 'oin' to -..!-J.!FJ &or my bulk. but i actually it my o&&season "ei't cap doin' te -..!-..!E. i "ill admit it "asnt a clean cut but i also a(enMt been sleepin' (ery "ell. since i "as already at my "ei't cap i cut do"n to -..!/-J!E.. i also increased te intensity o& te post "orkout cardio8 addin' a series o& sprints e(ery &e" minutes. 'ot some quality sleep last ni't and looks like im do"n a couple o& lbs &or te "eek... "ic is "at i e4pected. so i am 'uessin' my metabolism is still a bit "eird a&ter te lon' diet coupled "it te post diet &ood partyHH but im sure my sleeplessness isnt elpin' any eiter. a(e to &ind tat brain Mo&&M s"itc. try !uttin3 fat to *5751 B !arb to //1 and i2m bettin3 that 'ill Dump tart it /. 5en doin' te - "eek cut cycle8 is it necessary to a(e te re&eed day(s)H -. 5en bulkin'8 on o&&6days (no cardio and no "orkout)8 is eatin' -.. calories abo(e maintenance a 'ood ideaH #r is it better to brin' it do"n to maintenance on tat dayH 0 eat an a(' o& J.. abo(e maintenance trou'out te "eek. 1t" 0Mm seein' (ery 'ood results a&ter brin'in' do"n my protein intake to Cust /,/ Layne Norton FAQ abo(e / 'ram!lb8 startin' to train e(erytin' t"ice a "eek "it cra*y intensity tanks to your inspirational (ideos8 and takin' 7. ' 12AAs daily. /& probably not but i ha#e them on my le3 day b%! i need all the help i !an 3et 'ith them +& i think li3htly abo#e maintenan!e i fine Cust "onderin' "it your cycle o& bulk &or E6N "eeks ten - "eeks o& cut8 "en you 'o back to bulk do you raise calories ri't back up or introduce slo"ly a'ainH 'oin' on pre(ious con(ersations on tis tread i& you raised tem ri't back up you "ould raise te posibility o& storin' &at. interested in your tou'ts a'ainH my pre#iou !on#eration 'ere re3ardin3 a lon3 !ontet prep diet 'hi!h i totally different than a + 'eek !ut 8=8ALLG different& Cn thi !ae you are takin3 ad#anta3e of a metaboli! 'in3& Gou2d 'ant to in!reae them Lui!kly -) 0 a(e been tryin' your 96E "eek bulk! -67 "eek lean 'ain plan. 0 ad been bulkin' at around -N..6-NJ. calories &or E "eeks and did not put on muc si*e8 0 ten cut at about -J..6-E.. calories &or -.J "eeks no"8 and &eel like my stren't is be'innin' to 'o do"n8 %o you tink my body is ready to start bulkin' a'ainH +? C think your !alorie are too !loe to3ether& there i #ery little metaboli! differen!e a your !alorie are only +11 apart from !uttin3 to bulkin3& C2d try doin3 4111 bulk B +1117 ++11 !ut 0 noticed tat durin' your bulkin' pase you take 7J..69... calories8 and durin' your cut you take in around --J.(-J.' pro!-..' carb!J.' &at) 0n your (ideo you su''est takin' cuttin' /... calories or more out ri't a"ay "en 'oin' &rom bulk to cut8 arent you "orried about losin' a si'ni&icant amount o& muscleH no0 the 'hole 2don2t !ut !alorie fat after a bulk you2ll loe mu!le2 i nonene in my opinion& "ue to the hormonal mileau and metaboli! ituation that o!!ur 'hile bulkin30 immediately pot bulk i the bet time to drop !alorie fat if you are 3oin3 to do it& 9pe!ially !oniderin3 you are only doin3 thi for + 'eek&& you are tryin3 to 8AN9 A"AAN8AJ9 =F M98AE=LCC S;CNJS0 if you drop !alorie uper lo' you 'on2t do that& ;ey Layne8 speakin' o& your -67 "eek cuttin' pases8 do you carb cycle durin' tese or Cust keep carbs constantH motly !ontant 'ith + refeed day per 'eek #n Fat calories: /,+ Layne Norton FAQ Layne 8 "at K o& total calories do you &eel sould come &rom &at so you donMt a(e a de&iciency o(er load in your dietH C don2t like I be!aue they don2t hold up o#er many different !alorie ran3e& For example& Cf you are doin3 /1I of your k!al from fat C2m ure e#eryone 'ould ay that i defi!ient& Eut if you are takin3 in *111I k!al%day that about *53 of fat 'hi!h i !ertainly not defi!ient0 epe!ially be!aue you ha#e o many total !alorie to pare fatty a!id& Ho'e#er0 if you are on /811 k!al%day that end up bein3 only +13 of fat 'hi!h i le that optimalK epe!ially at u!h lo' !alorie >unle you are a /11 lb fi3ure 3irl0 then you2re probably ok? So C don2t think there i a I you !an put on it& Ct depend on 'ei3ht0 a3e0 a!ti#ity le#el0 bodytype0 !alori! intake and other fa!tor& C think for your a#era3e iFed adult male bodybuilder 'ith a meomorphi! bodytype 'ho2 in a !alori! defi!it0 *57 ,13 of fat doe the tri!k& ;hen bulkin3 you !an a!tually 3o 'ith the ame amount or le due to the in!reaed k!alK ho'e#er0 that mean you ha#e to eat a ton of !arb a ener3y filler and C like a balan!e o C u33et 557653 of fat& 8hee are Dut 3eneral 3uideline0 C hope they made ene& 0 see "at your sayin' 8 cause i& your 'ettin' like 7.K &at on a 9... cal diet tats like /7J 'rams o& &at 8 i "ould a(e to eat alot o& oil to 'et tat in my day. in oter "ords &rom "atcin' te (id and listenin' to no bull radio 8 "it protein 8 "en bulkin' / 'ram per pound 8 i& your older /.- 'rams peround "ould do te trick 8 "en cuttin' keep te protein a little i'er tan / 'ram per pound to make sure no catabolic issues occur!cur(e appatite. &at 6 as stated abo(e carbs 6 Cust a &iller to reac caloric intake. ri't no" 0m a --.lb male 8 about L6/.K b& 8 say meso!ecto (put on mass easy but al"ays stay lean) bulk i "ould stay around 7J..67F.. cals ( F.6N. 'rams &at bulkin') "en bulkiin' 8 cuttin' -E..6-N.. ( &at around J.6E. 'rams ) "ould tis look like a 'ood startH you nailed it bro any"ay Cust tou't iMd tell you tat i "as 'oin' to 'i(e tat model a try. im a little leery o& 'oin' up J.. cals abo(e maintenance &or te bulk pase so i "ill start o&& "it a more conser(ati(e -.. abo(e and belo". sometimes its can be Cust interestin' to &ind ne" "ays to 'ro". C think +11 k!al mi3ht be too little o#er&&& try 411 i think that 'ould do it& Cf you add 'ei3ht too fat then ba!k off a little& #n Leucine durin' dietin': /,4 Layne Norton FAQ ;i Layne. 0 am 'ettin' ready to do my &irst 0N1F so". 3is "ill be my tird so" e(er. My last - so"s 0 dieted &or /E "eeks and "ent &rom about -7Jlb do"n to /LFis bot times and still came in smoot. 0 dropped steady and tried not to loose too &ast because tey say loosin' too &ast "ill cause muscle to be burned. 3is time 0 cut "ay arder8 my carbs "ent do"n to /..6/J.'8 0 le&t my &at at 7J' and pro. at 9..'. 0 lost e4tremely &ast (around Elb per "eek) 0 am currently JM/. -/. and leaner tan 0 "as "en 0 "ei'ed /LF. 0 still a(e /. "eeks to 'o. 3e only supplement can'e 0 made "as addin' leucine to my pre"orkout meal. %o you tink its te leucine or does my body do better "it loosin' "ei't quicklyHH 0 'et &at )A,DOOO 3anks bro. leu!ine !an help but if you are an endomorph then you may do better 'ith a more a33rei#e diet& C till prefer lon3er diet&&& you Dut mi3ht not ha#e been dietin3 a33rei#ely enou3h durin3 the lon3 diet #n :e&eeds: C think refeed day 'here you ha#e a bit more !arb in order to replenih B 3i#e yourelf a mental break are a 3ood ideaK but C don2t think 2loadin32 'ould be a 3ood idea 3omorro" is my re6&eed day (e4cited about tat). )(en tou' it is a day o&& &rom li&tin'8 since 0 train &irst tin' in te mornin'8 0 tou't tis "ould be best done te day be&ore a le' day so Friday mornin' 0 a(e a M&ull tank o& 'asM. 5en doin' ;0038 0 kno" you do a $5# sake like li&tin'8 but do you do a pre "orkoutH 0 am 'oin' to a(e a solid meal in me at least an our be&ore. C 'ould try to make it o your refeed fall on day 'here you 'ork a bodypart you !onider a 'eakpoint& :re'orkout HCC8 C Dut eat a 'hole food meal0 i do the ame thin3 for 'orkout 'ith 'ei3ht As 0Mm enCoyin' my re&eed day8 "as "onderin' i& you a(e seen or eard any studies about increasin' Leptin!37 "it on lar'e meal (erses spreadin' te e4tra carbs out o(er a "ole dayH 0 "ould tink tat spreadin' it out is more e&&ecti(e as you are less likely to add body&at8 plus replenisin' 'lyco'en "ould also be ampered 0 "ould tink too. =ust curious i& you a(e seen anytin' or a(e an opinion o& a day lon' re&eed (erses one or t"o bi' carb meals. i think it i abolutely better to pread them out ye 5en do you tink it is optimal to introduce any kind o& "eekly re&eedsH 0& so "at body &at you tink "ould be ideal to start temH around /57/8I or o probably /,* Layne Norton FAQ #n carbs durin' te ni't: %o you tink it "ould be bene&icial &or me to a(e some e4tra carbs toni't be&ore bed since 0 train early or sould 0 Cust a(e te increased carbs &or te rest o& te day a&ter 0 li&tH 0 am mo(in' my re&eed day &or tomorro" (le' day). Gou !ould add in a bit more late toni3ht and Dut take it out of tomorro'H total #n $5# sakes durin' -67 "eek cut: is it a 'ood idea to lea(e de4trose in your "ey sakes "en you are on your -67 "eek cutH i a(e cleaned up my diet but a(e kept /J' pre"orkout and 7J p" o& de4. i only take on "ei't trainin' days J times a "eek. C think it2 ok o lon3 a your total pro%!arb%fat intake are on point #n trainin' durin' dietin': "en you are deep in your diet do you still train e(erytin' - a "eek or mo(e to once a "eek since your carbs are reducedH C till train e#erythin3 +x%'eek #n 2arbs durin' bulkin': ;ey Layne8 0 "as "onderin' "en you are bulkin' do you eat carbs "it e(ery meal. 0 usually a(e break&ast8 train L. minutes later8 a(e a sake "it "ey and "a4imai*e post"orkout8 eat a "ole &ood meal an our later and ten still eat 7 or 9 more times trou'out te day. 5ould you su''est a(in' carbs "it e(ery one o& tose meals and e(en te sake ri't be&ore bed or "ould you say to cut tem out o& te last /6- meals "en 0 am Cust basically Cust sittin' around on te computer. 3anks &or your timeO i ha#e the maDority of my !arb 'ithin the 8 hour pre%pot 'orkout but i till ha#e !arb at e#ery meal& no need to taper !arb either& nothin3 about ni3ht time !han3e the la' of thermodynami! #n 2arb timin': 0M(e eard you say tis be&ore. 0 a'ree tat i& you do e(enin' trainin' or cardio (;003 esp) you need to replenis te 'lyco'en "it some carbs. My question is tou' i& you do no trainin' in te e(enin'8 "ouldnMt you "ant to minimi*e te /,5 Layne Norton FAQ carbs ((e''ies at best)H My tou'ts are to keep insulin le(els lo" durin' tis time period. <ranted8 i& 0 "orked out in te e(enin' 0 "ould take in carbs up until bedtime. 3is is in te cuttin' pase (erses te bulk pase. 1ulk pase8 carbs all day babyO ye but by that ame token if you train at ni3ht0 i 'ould minimiFe !arb earlier in the day&&& it ha nothin3 to do 'ith the time of day& 5at about i& you train &irst tin' in te mornin'H sould you a(e carbs te ni't be&oreHH probably not a bad idea #n break&ast be&ore trainin': ;ey Layne8 0 Cust started colle'e and 0 usually train a&ter break&ast8 "ic 0 no" eat at te dinin' all. My question is do you tink tat it "ould be bad to eat a plain ba'el "it my break&ast8 "ic also contains protein and &ats(e''s)8 or "ould tat be okay. Ct 'ould be fine #n ceatin' durin' dietin': baked lays and lo" &at ice cream.. i tink your bein' nau'ty layneO L#L haO mot bodybuilder !onider that 2!heatin32 a 'ell0 but thee are the 3uy that eat totally tri!t all the time0 ne#er 3o out to eat0 but then in#ariably on!e e#ery 'eek or o they bin3e on piFFa0 peanut butter0 fried !hi!ken0 et!& C hit my protein%!arb%fat 3oal e#eryday&&& re3ardle of 'hat C eat& Not many !an ay the ame ,o do you belie(e as lon' as youre ittin' your macros you can pretty muc eat "ate(er u "antH C put a premium on hittin3 my ma!ro but that doen2t mean C eat piFFa0 et! e#eryday& Normally C eat like the typi!al bodybuilder for the mot partK but C don2t kill myelf if C ha#e a li!e of piFFa here or there be!aue C N9A9< bin3e 'hi!h i far far far more dama3in3 #n metabolism slo"in' durin' dietin': 5en 'oin' on a cut8 do you tink it "ould be "ise &or a trainee to start carb cyclin' or addin' in re&eeds immediately or "ould it be better to Cust drop te cals "eek to "eek. 0 "as told by someone tat i& you immediately start carb cyclin'8 your /,, Layne Norton FAQ body "ill adapt to carb cyclin' in a &e" "eeks...and "en you plateau8 you a(e no oter alternati(es. ;o"e(er8 0 "as under te impression tat carb cyclin' keeps you &rom plateauin' and e(en pre(ents your metabolism &rom slo"in' due to te i' calorie!carb days. Metabolim lo'in3 i Dut omethin3 that happen re3ardle of 'hat you do0 but refeedin3 and hi3h intenity !ardio !an help pre#ent it to a !ertain extent #n Leptin =oel Marion o& I3e 2eat to Lose %ietI stated tat leptin le(els drop a&ter about a "eek o& caloric restriction 1U3 it only takes / day o& re&eedin'!ceatin' to restore leptin le(els. 0& tis is te case8 0 tink tat people "o are tryin' to 'et ready &or a competition "ould not really a(e to lo"er teir caloric intake as muc because tey could a(oid te body plateauin' and tere&ore....a(in' to reco(er &rom a contest "ould not a(e to take as lon'. %o you a'ree "it tisH 'hat he doen2t tell you i that it only retore leptin for about ,7/+ hour #n #&&season bulkin' ,ince te palumbo layne debates 0M(e been lookin' at bot your 'uysM diet plans and nutritional styles and comparin' contrastin' etc....and 0 can see merit to bot contest prep plans8 and tey bot are "ell tou't out...but in terms o& o&&season diets 0 am curious on your tou'ts since 0 am only &amiliar "it your contest prep tecniques...and to be clear 0 am not lookin' &or an indi(iduali*ed plan and 0 certainly ope tis isnt in&o tat you(e put out tere be&ore...0 am Cust lookin' &or your tou'ts on $alumboMs o&& season metods. $alumbo ad(ocates a /.-J6/.J'!lb protein8 /6/.J'!lb co8 and .FJ'!lb &at diet "it an empasis on ealty &ats and quality protein &or an o&&season 'ro"t pase "it minimal &at 'ains8 also keepin' te maCority o& carbs around te "orkout..."at do you tink o& tisH 0& still in a su&&icient caloric surplus8 and 'ettin' enou' co to &uel "orkouts and replenis 'lyco'en stores8 is tere any do"nside to keepin' co tis lo" on a bulk8 and "yH it really depend on a lot of fa!tor& C don2t think there i 2one diet2 for anyone&2 for example0 C think your firt priority i proteinK /3%lb7/&4 3%lb hould 'ork fine&&& for youn3er more inulin eniti#e people !hooe the lo'er endK for older le inulin eneti#e !hooe the hi3her ran3e& 8hen C 'ould look at ho' many !alorie you need to 3ain 'ei3ht at the appropriate rate and fill in 'ith !arb%fat& A3ain for youn3er0 more inulin eniti#e people C 'ould keep fat lo'er and keep !arb hi3her a !arb 'ill a!tually ha#e an anaboli! effe!t in youn3er >Y/8? people& For people a3ed +17*1K C think you !an fill it in more liberally in term of puttin3 in ho' mu!h fat%!arb you 'ant o lon3 a you hit your !alorie 3oal& for people older than that C 'ould 3o 'ith more fat%protein B le !arb& /,6 Layne Norton FAQ Let2 be !lear on a fe' thin3 a 'ell& C don2t like a L=8 of fat 'hile bulkin3 a re3ardle of !arb intake if you ha#e !alorie hi3h enou3h you are 3oin3 to tore fat and re3ardle of 'hat ome people ay0 fat doe N=8 need inulin to be tored in adipoe tiueK it ha !arrier protein that are inulin independant that !an brin3 it in Dut fine& Alo0 fat i more atifyin3 on a :9< J<AM bai& H=;9A9<0 fat alo ha o#er +x the !alori! denity of !arb and if you break atiety do'n to a :9< CAL=<C90 'hat you find i !arb are a!tually M=<9 SA8CSFGCNJ per !alorie than fat& 8hink about it& /81 !alorie from peanut butter i only + tablepoon >4+3 'ei3ht? of peanut butter0 'herea if you look at /81 !alorie from ri!e0 that2 o#er a !up of !ooked ri!e >o#er /113 !ooked0 o#er 513 un!ooked?& :eople don2t think about thee thin3 in the proper !ontext many time& Layne8 besides te insulin sensiti(ity8 a'e and satis&action per 'ram &actor8 do you tink adCustin' carbs intake in re'ards to te (olume oneMs trainin' "ould be "iseH 0 mean8 ob(iously you need more carbs "en per&ormin' ArnoldMs routines8 tan &or e4ample a %2 t"o day split. And i& tis statement comes out to be rele(ant8 "at "ould you in tis case recommend in terms o& macros breakdo"n &or lo" (olume trainers "it a(era'e!lo" insulin sensiti(ityH C think that if you 'ere trainin3 lo'er #olume and had poor inulin eniti#ity tryin3 to 3ain mu!le C 'ould probably not 3o o#er +5174113 !arb B fill in extra !alorie 'ith fat& #n )''s: 0 consume a lot o& e''s8 especially te "ites8 &irst because 0 like tem but also cause teyMre ceap. And 0 kno" "y te ceap ones are ceapQ mass production o& e''s is done in orrendous conditions8 and te animals producin' tose e''s are totally debilitated. ,o do you kno" o" muc teir condition a&&ects te quality o& te e''sH And are tere any teories (0Mm Cust makin' an ypotesis ere8 and maybe splittin' already splitted airs8 lol) tat so" tat te to4ins!anti6biotics!etc... are &ound more in te yolks8 or more in te "ites or equally dispersedH a far a e33 3o0 C don2t think the tre that the !hi!ken2 are under 'ould affe!t the Luality of e33 protein #n Females &ollo"in' te ttp:!!""".bodybuildin'.com!&un!layne7E.tm 'uidelines: /,8 Layne Norton FAQ Layne8 0Mm readin' tis article...ttp:!!""".bodybuildin'.com!&un!layn...lculator...and 0Mm "onderin' i& a "oman can use tose same calculations!(alues or "ould 0 need sometin' di&&erentH %o you "ork "it "omenH 0n your opinion8 do you need to alter your plans to accomodate "omenH 3anks a bunc. 1y te "ay8 0 lo(e te (ideo series on bbin'.com. <ood CobO C2#e had Luite a fe' 'omen tell me that they ued that arti!le 'ith 3reat u!!e o C think it 'ill 'ork0 but it hould only be ued a a 3uideline for pro%!arb%fat intake and you2ll ha#e to adDut it a!!ordin3 to the rate at 'hi!h you loe bodyfat& #n droppin' calories &or contest prep: 0n your "ebcast8 you say tat you drop &rom 7J.. calories ri't do"n to -J.. "en you are doin' your 9 "eek bulk!- "eek cut. ;o"e(er8 "en you are dietin' &or a lon'er time 'ettin' ready &or a contest8 do you still drop &rom 7J.. ri't do"n to -J.. or do you do it 'raduallyH i2ll drop pretty Lui!k uually :eallyH %onMt you run te risk o& plateauin' and 'ettin' stuck doin' tatH not in my experien!e&&& it2 till hi3h enou3h that you don2t 3et a lar3e plummit #n spreadin' carbs durin' a lean bulk: ey layne i(e been eatin' my carbs at Cust break&ast ! pre6"orkout ! post6"orkout8 /.Jcups o& oatmeal eac time8 do you tink i "ould 'et better results i& i Cust did same amount Cust stretced out o(er all my mealsH im tryin' to lean bulk bt" 'ell i think all your meal hould probably ha#e ome !arb0 but C think you definately hould ha#e more at pre%pot 'orkout #n countin' &iber: quick simple (probably stupid) question. 5en trackin' macronutrient intake8 sould te insoluble &iber content be addedH %oesnMt tis stu&& Cust 'et pused strai't trou' te body any"ayH %o you recommend &iber supplementationH :robably doen2t need to be0 but many food do not differentiate inoluble #& oluble fiber o C Dut !ount all of it #n 2aloric cyclin': /,@ Layne Norton FAQ 5at is your opinion o& calorie cyclin' "en bulkin' to stay leanH ie8 i' day8 med8 med8lo"8i' ten repeat. CHm not a bi3 fan of hu3e flu!tuation of !arb%!alorie from day to day& it doen2t 3i#e your metabolim enou3h time to adapt& #n laynes 1ulkin' article: ttp:!!bodybuildin'.com!&un!layne-.tm 0s tis still your teory on bulkin'H my theory i elaborated on in depth in my 'eb!at& that i an old arti!le but till ha ome #alue& C2#e alo talked about it Luite a bit in thi thread #n addin' "ei't: 0 am a ard'ainer8 so 0 consume a ton o& calories in e&&orts to 'ro". 0 "ent &rom -.F6 --/ in like L "eeks i tink ;ell C think that puttin3 on /* lb in @ 'eek i Dut too fat& you !an only yntheiFe mu!le tiue o fat& Max rate of fra!tional protein ynthei in human i around 1&5I per dayK o e#en if protein de3radation i minimal that mean a peron 'ho ha /51 lb of keletal mu!le tiue i 3oin3 to ha#e a hard time puttin3 on more than /%+ lb mu!le per 'eek max& #n te setpoint teory: Layne "at do you tink about te setpoint teoryH Lately 0M(e been mini cuttin'!bulkin' and tryin' to keep mysel& around /.6/-K body&at8 but 0 notice my metabolism likes to slo" do"n ri't "en 0 'et to te /-6 /9K mark8 and "en 0 be'in a bulk8 0 tend to add a 'ood cunk o& &at and can easily 'et into te /96/EK ran'e...and ten all o& a sudden 0Mm al"ays ot8 s"eat and 'et my ;: up a lot more durin' e4erecise and basically so"s si'ns o& my metabolism speedin' up.... point bein' it seems tat my Iset pointI (i& tis teory is (alid) is around /-6 /JK....am 0 spinnin' my "eels tryin' to stay /.6/-K in te o&&season8 and spendin' too muc time cuttin' "en 0 could be bulkin' in te /96/EK body&at ran'eH 0Mm do"n to about /-K a&ter a 'ood mont and a "eek o& cuttin'8 and 0Mm 'ion' to /61 Layne Norton FAQ keep cuttin' &or about anoter "eek or so and ten try a solid8 moderate carb bulk "it sesamin8 ala8 and some oter Ikeep &at at bayI supps tryin' to 'ain .Jlbs!"eek in attempt to 'ain mostly lean body mass...maybe my lack o& dili'ence and "illpo"er is makin' me tink my set point is i'er tan it is..."ell "eMll &ind out a&ter a little "ile into my lean bulk thi 'ill eem out of left field but humor me& Ho' bad did you bin3e after your ho' and ho' mu!h 'ei3ht did you 3ain in the firt + 'eek( pretty damn bad 0 ad periods o& control and periods o& lack o& control tat lasted probably a 'ood mont8 a&ter te "ater subsided 0 "as up -.lbs a mont a&ter my so"....a&ter t"o "eeks8 &irst tin' in te mornin' "itout "ater retention 0 "as up by about /-6/9lbs....so 0 'ained like a pound a day a&ter my so"....yea....a crap ton too &ast honetly you may ha#e reet your metabolim in a bad pot0 hi3her than before& -nle you 'ant to 3o throu3h a prolon3ed offeaon !uttin3 phae to fix it C don2t kno' if there i mu!h you !an do at thi point other than makin3 ure you are doin3 HCC8 +74 day per 'eek "ell...iMm in te middle o& a prolon'ed o&&season cuttin' pase...comin' up on E "eeks...0Mm about /-K 0Md 'uess8 and 0Mm doin' iit once a "eek8 could probably up tat....but 0M(e been &atter in te past....0 bulked up to --. about - years into trainin'...and back ten 0 probably ad about /FJlbs o& L1M as oppossed to /NJlbs o& L1M tat i a(e no"...so yea 0 "as &at....but iM(e 'ot a (ery lean mass 'ain plan comin' up and 0Mll do iit -4 a "eek...or "ould you su''est 'ettin' te 1F a little lo"er be&ore tryin' to 'ro" a'ainH tanks &or te ad(ice i2d try to 3et to 8I then #ery 3radually tart in!reain3 !alorie to re7et the metabolim& C don2t mind 3i#in3 out mot info0 but that te!hniLue i omethin3 C 'ill 3uard be!aue it i kind of proprietary and omethin3 C don2t think mot people ha#e a kna!k for& #n stimulants durin' dietin' 0n your opinion8 o" lon' o& a break is needed &rom pre "orkout stimsH %o 0 need to lo"er calories "en not on a pre "orkout stimH probably +7* 'eek 1ulkin' on a bud'et: ;ey Layne8 0 am JMFI /EJ lbs. 0 a(e been at te same "ei't &or a "ile no". 0 kno" 0 need to eat more8 but 0 am a(in' trouble takin' in te amount 0 need to. 0 currently take in /6/ Layne Norton FAQ about /N. 'rams o& protein and about 7... calories. 0 am (ery lean naturally8 0 am Cust tryin' to 'et as bi' as possible ri't no". 0 am on a limited bud'et and itMs ard to &ind te &ood 0 need. 5at meals "ould elp me to 'et te nutrients 0 need 3anks mi3ht try !he!kin3 out my arti!le here http$%%'''&bodybuildin3&!om%fun%layne,&htm it 'a 'ritten for !olle3e tudent but 'ill be ueful for anyone on a bud3et #n li(er!kidney support supplements: 5ats up Layne8 "anted to kno" i& you tou't someone "o takes bt" -67 sakes a day "ould need stu&& like milk tistle or sesamin &or all te protein 'oin' trou' system8 e4. kidneys8 li(er. no0 unle your protein i un3odly hi3h C 'ould not 'orry about it0 there i no e#iden!e hi3h protein i dama3in3 to healthy li#er%kidney& #n coosin' a diet &or contest prep: i a(e used di&&erent diets durin' my sort competiti(e career...i used a diet last year "it carbs protein &at and 'ot descent results i noticed tou' tat i 'et tired at "ork about /. min a&ter some o& my meals...i ne(er "ent o(er 7. 'rams carbs i "as dietin' do"n &rom -/. opin' to make middle"ei't..."en i used a keto'enic diet to"ard te last &e" "eeks o& my prep i &elt really 'ood and 'ot 'reat results...my question is since u like to keep carbs in precontest "at "ould u recommend to someone "o seems to be sensiti(e to insulin... honetly to an'er that C2d really ha#e to 'ork 'ith you for a lon3 period of time to eliminate e#eral #ariable& Eut C2d ay if you felt better on keto&&& do keto #n dietin' books: ;a(e you e(er read a book called Militiant 1odyopus by %an %ucaineH 0& you a(e "at are your tou'ts on o" e &ormulates te diet!trainin' protocalH 3e -nd question is based on te a book by )llin'ton %arden: ;it trainin' (0 sortened te title). 5ould you recommend tis style o& trainin'H 0 Cust started tis "eek doin' 'iant sets to break6up te pace and add some intensity. 0 &elt like 0 "as in a stickin' point in my trainin'. ;o" lon' "ould you reccomend doin' tis type o& trainin' &orH 0 am doin' Jdays "eek o& tis type o& trainin'. 0 "ill do my primary 'roup ten add maybe a &e" sets o& "eak point on anoter part. 3anks C honetly ha#en2t read either book0 i kno' lyle doe ome 3ood tuff0 but C don2t a3ree /6+ Layne Norton FAQ 'ith the hu3e 'in3 for !arb !y!lin3 #n type o& &oods durin' dietin': Layne8 "en dietin'8 do you tink te type o& &ood your eatin' doesnt matter as lon' as your ittin' te macros you a(e laid out &or te dayH more or le0 thou3h C don2t think you hould be eatin3 Dunk food to hit thoe a it i lo'er fiber and fiber in!reae thermo3enei and additionally hi3h fiber food are more fillin3 than Dunk food& #n Fat stora'e i& te li(er and muscle 'lyco'en are &ull8 tere "ill be no"ere else to put te 'lucose and your body "ill "ant to remo(e it &rom te blood as &ast as possible so i& repair and 'ro"t is needed it "ill 'o to"ard tat but i& not8 it "ill be stored as &at. 0s tis trueH motly true0 but far more !omplex than that and omethin3 like that&&& it2 #ery diffi!ult to a!!urately implify and ha#e e#erythin3 hold true& #n introducin' carbs "ile on >eto!lo" carb diets: 0(e already started keto8 o" do you recommend i pase back into carbsH part -: 0m 'oin' to start applyin' your 9!- bulk!cut concept8 its ob(iously e&&ecti(e &or you8 0ll 'i(e it a sot.. do you tink it matter "at my startin' point isH (0m &ar &rom tese 'uys like tommy8etc8 0(e ne(er competed nor am i close to bein' able to)H or "ould you recommend more o& a lon' term bulkH C 'ould Dut 3radually in!reae !arb 'eek to 'eek0 probably /17+13 per 'eek until you are ba!k up to a normal intake ;ey layne8 0M(e been doin' tis lo" carb tin' &or a "ile but i "ant to reintroduce carbs back into te diet. 0 "as tinkin' o& maybe doin' like t"o carbs meals and te rest lo"6carb meals "it &ats added &or ener'y. 3e only tin' iMm a&raid o& is tat my su'ar6'rain addiction "ould be orrendous and iMd Cust 'et &at. 0 "ant to can'e up te diet so 0 donMt sta'nate and 0 tink carbs "ould do te trick. 0 donMt really kno" 0 suppose8 "at "ould you recommend 0 doH http$%%'''&bodybuildin3&!om%fun%inidethelife/*&htm !he!k it #n carbs around cardio: /64 Layne Norton FAQ 2ris Aceto says it is best to a(e no carbs at a post6cardio meal to eliminate te accompanyin' insulin spikes and its ne'ati(e e&&ect on &at loss. 2ommentsH ,econd tin' is8 0 kno" you arenMt a &an o& &asted state cardio. 5at about eiter upon "akin' or post "orkout8 consumin' /.' or so o& 12AAMs and ten per&ormin' te cardio. %oes tis can'e tin's at allH lol the ol2 no !arb around !ardio be!aue you 'ant to burn the fat& ;hat a impliti! #ie' of metabolim& Cf anythin3 it2 better to ha#e !arb around !ardio&&& 8HCS CS 8H9 8CM9 G=- A<9 M=S8 CNS-LCN S9NSC8CA9 AN" E9S8 AEL9 8= "CS:=S9 =F CA<ES&&& JL-87* i upre3ulated&&& other time of the day 'hen you are retin3 i 'hen you are le able to properly dipoe of !arbohydrate&&& o by that lo3i! 'e hould ne#er eat !arb e#er& Nonene 2ereal durin' dietin': Dou can a(e ceerios "ile dietin'HOHOHO 0(e Cust ne(er eard o& tat. i( al"ays tou't te only carbs on a diet allo"ed "ere rice n oats. that2 'hat o many 23uru22 'ould like to brain'ah you into belie#in3 #n "y cereal durin' dietin': is tere a speci&ic reason "y you recommend tat tommy (,porto) eat ceerios pre and post "orkoutH &aster insulin spikeHHH or "as it Cust trial and error8 and you &ound out tat carb source "orks best "it im.0m be'innin' to tink tat maybe oatmeal may not be a 'ood primary carb source &or my body. i 'et maCor 'as &rom eatin' oatmeal8 "ic could mean tat i am aller'ic to it. any tou'tsH C didn2t tell him to eat !heerio& C don2t do meal plan& C 3i#e people protein%!arb%fat tar3et a 'ell a info about timin30 freLuen!y0 et! and let them !hooe from #ariou food to fill thoe in& 8here are no 2ma3i!2 food like o many people eem to think layne8 sould &iber be a(oided on re&eed daysH and &rom my understand ;i' <0 6 non traditional bb &oods are ok to use...i.e. lucky carms i 'ould not ay a#oid it but you 'ill 3et more of it Dut a a by produ!t of 3rain intake #n carb types around cardio: 5at kinds o& carbs do you su''est to surround cardio sessionsH ame a around 'orkout /6* Layne Norton FAQ #n bein' an autor o& I,ci(ations8 ,o"time 2ut %ietI C didn2t 'rite the book0 thoe are not my theorie ne!earily& !hu!k rudolph 'rote the book0 C only 'rote the ECAA !hapter #n maintainin' muscle mass durin' a cut. 0 am interested in losin' &at 'radually "itout ,acri&icin' muscle mass. 3o do so8 o" muc protein sould 0 take in trou' te day and "at sould 0 eatH 5at do you su''est &or carbs as "ell "ile iMm tryin' to cut Hey buddy0 ha#e you read my arti!le here$ http$%%'''&bodybuildin3&!om%fun%layne4,&htm Ct 'a 'ritten a a pre!ontet prep arti!le but 'ill 'ork 3reat for anyone 'antin3 to drop bodyfat& #n 2ardio: 3imin' ! 0ntensity 5at cardio to you pre&er "en youMre cuttin' do"nH ;i' or lo" intensityH Also8 do you do it in te mornin' on an empty stomac8 or post "orkoutH 3anks bro8 ope te trainin' is comin' alon' "ell. <ead !ardio e!tion http$%%'''&bodybuildin3&!om%fun%layne4,&htm Note: http$%%'''&mu!ularde#elopment&!om%forum%ho'thread&php(t)5,8, #n >eepin' Fat 'ains to a minimum durin' a bulk ;ey Layne8 0m "antin' to keep &at 'ains to a minimum8 0 plan on tro"in' in te cut cycles trou'out te year "ic 0 tink teyMll "ork "ell &or me. 1ut are tere any supps you su''est to elp keep &at 'ain lo" and tat are easy on te "alletH And o" muc cardio do you recommend durin' te bulk!cut pasesH 3anks. :leae 'at!h my 'eb!at >http$%%'''&bodybuildin3&!om%fun%inidethelife1&htm?& C !o#er thi exteni#ely in my 'eb!at epiode& A for a upplement0 C think eamin i a 3ood upplement to keep fat 3ain to a minimum& /65 Layne Norton FAQ $art M: 2ontest $rep #n "at to do "en pro'ress stalls durin' pre contest prep: =ust curious "en pro'ress stalls on your pre contest diet8 do you pull carbs &irst or some ealty &ats. 0 "ouldnt take all ealty &ats out8 but 0 am a(in' tem pretty muc e(ery meal (/!- tbsp o& 2od oil and up to /tbsp on some meals) oter tan post trainin'. 5as tinkin' o& takin' some out &irst8 ten carbs later. 5at is your opinionHHH /6, Layne Norton FAQ 0t "as recommended te only can'e 0 make ri't no" is to take my post "orkout carbs out and Cust rely on a protein sake and 'lutamine8 but 0m not real keen on tat. ,ince 0m eatin' ealty oils J 4 per day up to /bts 0 tou't 0d take tem out "ere 0 am also eatin' carbs and keep in my post "orkout carbs. Ct i really #ery #ery indi#idualK C don2t ha#e a et proto!ol for ho' C do that ort of thin3K it really !ome 'ith time of me 3ettin3 to learn their metabolim and 'hat they repond bet to& 8ake 8ommy for intan!e& 'hen he 'a +11 lb he 'a !ompletely hredded on top and Luad but had no hamtrin3& Mot people 'ould ha#e aid he 'a ready and that he Dut 3eneti!ally !ould not 3et triated 3lute or eparated hamtrin3& C kno' that2 bullhit and Dut had to 3et him leaner& Eut if 'e took out too many !alorie C kne' hi upper body 'ould flatten out drati!ally& So 'hat C did 'a keep hi !alorie the ame and in!reaed hi hi3h intenity inter#al !ardio almot by double for e#eral reaon0 /? hi3h intenity !ardio ha been ho'n to be better than moderate%lo' intenity !ardio in tar3etin3 lo'er body fatK probably due to the ympatheti! ner#ou ytem repone B adrenaline releae& +? hi3h intenity !ardio in!reae mito!hondrial denity in the area 'orked0 thu yieldin3 a 3reater fat burnin3 !apa!ity in that area& So that2 'hat 'e did&&& , 'eek later he2 /@+ 'ith triated 3lute B hamtrin3 and 'e didn2t e#er take hi !arb belo' +11 ex!ept for the lat + 'eek& 8hat2 Dut one example and C 'ould do a doFen different thin3 for a doFen different people in a doFen different !enario& C belie#e that2 'hy C ha#e u!!e&&& C don2t do !ookie !utter !rap& C 'ork 'ith the peron2 indi#idual metabolim&&& C don2t rely on ome ES formula #n cuttin' protein durin' prep: ;a(e you e(er cut protein in te middle o& a prepH 0 only ask because 0 typed my &oods into &itday.com and my protein is at 7F- and my carbs at /.N and &ats "ere at F9. 0 "as tinkin' tat protein is too i'. 0d like to brin' te protein do"n to 7/E8 /66 Layne Norton FAQ &ats to JJ and up carbs sli'tly to /-/ (tatd be pretty close to J.!-.!7.)8 but 0 dont "ant to completely scre" mysel&. 0m at /JJ lbs and J.FK on a J site test. 3e protein Cust seems "ay to i' and 0(e ne(er dropped protein durin' a prep8 but my instincts are tellin' me its too i' and could lead to body&at stora'e and Cust e4cess calories 0 dont need "ile tryin' to 'et lean. 0 "ould tink 7/E 'rams "ould support someone at /JJ "it te oter macros 0(e presented. 0 reali*e you cant tell me de&initi(ely to do tis8 Cust "onderin' i& in 'eneral you(e e(er dont tat8 rater tan takin' &rom te carbs ri't a"ay. Ge0 C ha#e !ut it and you ha#e 'ay more than you2ll e#er need #n upper body prep &or a contest: ;a(e you e(er ad anyone "o ad a ard time 'ettin' teir U$$): body in rater tan teir lo"er body on a contest prepH 0& so8 "at did you do &or temH depend&&& if they ha#e a lot of le3 ma0 C 'ill !ut their k!al de!ently lo'0 if they don2t ha#e a lot of le3 ma to pare then i 'ill not !ut k!al o mu!h but ha#e them doin3 more upper body baed !ardio like boxin30 medi!ine ball thro'0 or ro'in3 ma!hine !ardio& Laynes 2ontest $rep article: Layne8 0 "as "onderin' i& you (or someone on ere) could link me to some o& your "ritin'(s) on your (ie"s concernin' te &inal "eek be&ore a so". & http$%%'''&bodybuildin3&!om%fun%layne4,&htm C 'rote that arti!le * year a3oK but mot of the tuff i till #ery mu!h belie#e in0 thou3h ome #ie' ha#e ome'hat !han3ed& Me'a props &or e(erytin' you do. Quick question8 0 a(e read tis article tat you "rote: ttp:!!""".bodybuildin'.com!&un!layne7E.tm. My question is8 do you still &ollo" tis (not sure o" lon' a'o it "as publised)H 0 kno" o" science and tin's e(ol(e and 0 "as "onderin' i& tere "as a more current article or i& tis one still olds your belie&s (speci&ically te last "eek). 0Mm "it you tat you donMt "ant to do anytin' cra*y8 but a 'radual carb up on Fri P ,at alon' "it a mild Na reduction seems to make sense as youM(e outlined in tis article. 3e only can'e i kno" o& is - carb ups a "eek (on bot is le' days) /68 Layne Norton FAQ Gea0 ome other minor !han3e but that2 really it 0 "as Cust about to ask te same tin'8 Layne. 0Mm startin' a /-6"eek cut tomorro" and tou't 0Md try out your approac. Anytin' di&&erent &rom ten ("en you "rote te article) to no"H C probably 'ouldn2t deplete odium at all& that2 'hat i2d !han3e& C2d alo be a tad more a3rei#e on !arbin3 up Layne8 'reat "ork "it te tread8 you(e 'ot some 'ood kno"led'e and it really elps us 'uys out tat arent in scienti&ic!ealt &ields. And on tat note8 as a natural "ould you recommend Mslo" cardioM or ;03 ! &ast cardio &or strippin' &at "ilst maintainin' muscleH And i& you su''est &ast cardio is tere types o& &oods u sould a(e be&ore and a&ter cardio to maintain muscle si*e8 ie simple or comple4 carbs a&ter cardio...H also "ats your tou'ts on doin' cardio a&ter 9J min "ei't sessionH do you eat sometin' a&ter "ei'ts and be&ore cardioH do you take ur protein sake in bet"een te "ei'ts and cardioHtanks &or te elp 8he pre!ontet arti!le hould !o#er itK let me kno' if you ha#e any Luetion beyond that Layne8do you outline your diet like %a(e does.0 remember readin' tat you &eel ketosis is not necessary &or 'ettin' ripped.0& possible could you put a sample plan o& o" you a(e your clients eatH 0 am doin' %a(eMs plan but to be onest "it you80 donttink it "orks "ell &or someone "it a pysical Cob.My biceps and back and le's are so depleted by mid"eek &rom te all day ea(y li&tin' tat 0 su&&er in 'ym.=ust no" 0 cra"led into te 'ym "onderin' "t& is "ron' "it me 0 did &eel better "en doin' pro!carb meals in relation to te "ole "orkin' out "it my Cob not ure i !an outline thin3 'ithout makin3 it totally free 'hi!h 'ould not be fair to me&&& i ha#e put a ton of free info out there in my 'eb!at0 my blo3 http$%%'''&biolayne&!om and my arti!le http$%%'''&bodybuildin3&!om%fun%layne4,&htm #n per&ormin' ;003 and lo" intensity cardio: Layne8 0 read some"ere tat you do moderate intensity cardio at oter times /6@ Layne Norton FAQ durin' te "eek as "ell8 is tis true or do you stick only "it ;03H 0 5ant to minimi*e muscle "astin' . C do both form of !ardio&&& HCC8 for the lipolyti! B metaboli! effe!t and Lo' intenity for a pure !alorie burn #n Laynes pre(ious articles re'ardin' lo" intensity and ;003 cardio: 0 a(e been readin' se(eral o& your article on bb.com (a couple more tan once to try and di'est te in&ormation). 0 a(e a question8 as 0 noticed in one article (ttp:!!""".bodybuildin'.com!&un!layne/.tm) you recommend doin' lo" intensity cardio &or cuttin' b&8 but in a di&&erent article (ttp:!!""".bodybuildin'.com!&un!layne7E.tm) you recommend usin' ;003. 0 tink it may be my &ault and tese articles may be attemptin' to reac di&&erent 'oals8 or 0 am missin' a key point8 or maybe tey "ere Cust "ritten at di&&erent times a&ter 'ainin' some e4perience. 2an you elp me out and tell me "at 0 am missin'H 3anks a lot8 by te "ay &or te e4cellent articles8 0 a(e read tem8 re(ie"ed my nutrition lo' and tink maybe 0 am 'i(in' mysel& &e"er calories tan 0sould be. 8he firt arti!le 'a 'ritten 'hen i 'a /@ B tupid0 the other 'a 'ritten ome time later0 and it 'hat i 'ould re!ommend #n te 2ut diet: #ne more question on te cut diet8 i& i a(e been cyclin' carbs &or te past N "eeks and a(e about a mont till my competition do you belie(e it "ould be 'ood to 'i(e te diet a cance. 0 belie(e i a(e it a stickiCn' point in &at loss. 3anks a'ain. ;ell 'hat i your ma!ronutrient breakdo'n ri3ht no'( ;ere is my se(en day break do"n &or carbs and protein. day/6/JE ' carbs -LE' protein. day -67 //F' carbs 77- ' protein day96J LF.J ' carbs 7J/ ' protein. dayE EJ ' carbs 7F. ' protein. %ayF 9-L ' carbs -79' protein. My "ei't "en i started "as about -.7 "it /.6/7 percent body&at. 0Mm /NN no" around E percent body&at. 3anks &or your elp 8o be honet unle you 'ei3h +51 C think your protein i 'ay too hi3h& :rotein i not a freebie ma!ronutrient like many people eem to think&&& it ha !alorie and !an be tored a bodyfat& C think you !ould kno!k your protein do'n by at leat 513& Ho' mu!h fat are you takin3 in( /81 Layne Norton FAQ Fat "as around J.' tops and tat is bein' 'enerous. ,ince tis last saturday i a(e been tryin' te cut diet and it is 'oin' 'ood. 0Mm &ollo"in' te -J.. calorie (ersion. 0 am also usin' 4tend "it te substance "pi. 0 'o to scool at isu. 0& you a(e any tips &or dorm dietin' it "ould be appreciated. 3anks and "at is your onest opinoin on s"itcin' diet strate'ies tis late in te 'ame. Ct2 fine o lon3 a you !an ti!k 'ith it and 3et lean enou3h& any pi! o 'e !an ee if you are on tra!k( 3ou'ts on a pre contest diet: 0 am a natural bb and 0 am 'ettin' ready &or a so". My current "ei't is --J [ 9.J6JKb&8 JM//. 0 am doin' a typical bb diet. 0 am eatin' about 7..' pro!/J.6/E. carb! /..' &at!. 0 a(e been droppin' my carbs little by little "ile addin' &ats at tose meals. %o you pre&er tis type o& diet "ere you are keepin' enou' muscle 'lyco'en and "ater in te muscle or do you like doin' te i' pro8 mod &at8 no carb metodH 0 "ould tink tat your muscle "ould not be as &ull and ard on te no carb diet. 1ein' natural is a stru''le in its sel& "en tryin' to prepare &or a so" makin' sure to preser(e all te muscle. ;ereMs a sample o& my current diet. &eel &ree to 'i(e some &eed back and "at as "orked &or you. meal/: / cup oats8 E e'' "ites8 /6- "ole meal-: - scoops "ey "!"ater8 - tblspn pb meal7: Eo* cick8 / cup bro"n rice meal9: Eo* cick8 /!- cup bro"n rice8 7. almonds mealJ: Eo* &lank or cick or &is8 'reens mealE: - scoops "ey "!"ater8 - tblspn pb Gou ound like a monter man& My bet reply to thi 'ould be to !he!k out my pre!ontet arti!le http$%%'''&bodybuildin3&!om%fun%layne4,&htm my 'hole philoophy i in there& Cf you till ha#e Luetion after readin3 that pleae let me kno'O #n a(oidin' certain &oods be&ore contest: 1e&ore contest sould 0 stop (and "en) eatin'8 drinkin': /8/ Layne Norton FAQ 6&at &ree 2.2eese (-..'!day) 6 e''s 6 s"eeteners8 li't cola etc. H -nle you ha#e an aller3y to e33 there i no reaon to !ut them out& 'eetener are probably fine0 CHd !ut !ola out Dut a fe' day beforehand a the !arbonation !an make your toma!h fill up li3htly and CHd !ut dairy out a fe' day before Dut to be afe in !ae you ha#e a li3ht aller3y #n nutrition durin' contest day : layne "at do you eat ri't be&ore you 'o on sta'eH i ear lots o& cra*y tin's alcool8 candy8 ricecakes8 Celly8 salt8 etc... "ats really 'ood tanks bro http$%%'''&bodybuildin3&!om%fun%layne44&htm !andy or u3ar%fat%odium !an make you Luite #a!ular if you2#e done the proper preparation leadin3 up to the ho'0 but it2 only 3oin3 to 'ork if you are !ompletely hredded& Nothin3 i funnier than ittin3 ba!kta3e 'at!hin3 3uy 'ho are @I bodyfat and mooth a hell !arb up like !raFy& Like it2 3oin3 to fri33in3 matter 'hen you !ome brin3in3 your E 3ame& #n Last "eek o& 2ontest $rep: 0m curious on your last "eek prep ... ;o" do you 'o about itH 0 "ould like to kno" o" you do your "ater8 carb up8 deplete8 etc8 etc...2an you 'i(e us a brie& rundo"n on your last "eekH For arti!le that di!u the lat 'eek of !ontet prep C 'ould read the$ http$%%'''&bodybuildin3&!om%fun%layne/8&htm http$%%'''&bodybuildin3&!om%fun%layne44&htm http$%%'''&bodybuildin3&!om%fun%layne4,&htm 9pe!ially the final 'eek e!tion /8+ Layne Norton FAQ #n ,odium Loadin': 0s it "ise &or a &irst time competitor to stay a"ay &rom sodium loadin'H 0 eard i& you dont 'et it Cust ri't it "ill ruin your so" entirely. 0s tere any adCustments 0 can make to your pre6contest diet on te bodybuildin'.com pa'e in re'ards to sodium loadin' tat i could make dependin' on my body type8 ability to old "ater etc.H C think a maller more !ontrolled odium load i ok&&& but not doin3 !raFy tuff like /10111m3 per day or anythin3 like that& C think my arti!le at bodybuildin3&!om ha different !al!ulation for different bodytype& #n countin' sodium! applyin' preparation ;: 0 currently sit about -E days out &rom my so"8 0 "as a(in' some issues. 5it te "ole carb up pase. 0 "ould like to come in ard and dry. 0 "as also a(in' some issues "it sodium!carb manipulation8 you say tat you 'o up to 9...m' o& sodium8 o" do count te all sodiumH 0 "as also "onderin' i& you rub te preparation ; all o(er your bodyH 3anks &or te elp Sodium !ount are lited on the ide of mot foodK Dut like protein%!arb%fat& C don2t really ue prep H anymore0 i don2t think it honetly e#er did anythin3 #n readCustin' te contest prep diet "ile on it &or a "ile: 0 &inised readin' te &irst part o& prep article &or bb.com and "ill be settin' up my diet &or ne4t "eek to be'in. 0 "as "onderin' tou' i& you sould remanipulate te diet as you loose "ei'tH and i& you count crystal lite8 su'ar &ree 'um8 and supplement caloriesH and last about ceat meals my cousins say you need tem i dont tink tey are neededH or is tat alon' te re&eedin' line or is re&eedin' a Icarb dayIH And last "at is your take on distilled "ater 'oin' in to a competition Ge you 'ill ha#e to manipulate the diet imply be!aue your body 'ill tart fi3htin3 'ei3ht lo a you 3et leaner o you2ll need to lo'er !alorie& C do !ount all !alorie /84 Layne Norton FAQ al'ay& C don2t belie#e in !heat day0 but tar3eted refeed or hi3her !arb day !an atify your hun3er and 3i#e you metaboli! ad#anta3e& "itilled 'ater i imply not needed&&& re3ular 'ater Dut doen2t ha#e that mu!h odium in it any'ay http$%%'''&bodybuildin3&!om%fun%layne/&htm #n (e''ies durin' contest prep: "at are some 'ood (e''ies to eat durin' prep and "at sould i put in my saladH you mean like 'hat kind of drein3( A for #e33ie0 C like an aian tir fry blend& Sprinkle plenda B oy au!e o#er them&&& damn 3oodO #n ;003 durin' contest prep: ey layne im about /J6/E "eeks out no" ill a(e to ceck te calendar but i(e been doin' /J6-/ mins inter(als /min (ery ard -mins easy repeatin' is tis te kind you cardio you "ere talkin' about in your article also i read you ad a celbratory meal a&ter a so" "en you ad a so" te ne4t "eek i no" a(e a so" - "eeks a&ter can i sneak in a celbratory meal a&ter te so" and i& so sometin' small or notin' to cra*y tanks man yea 'ith + 'eek in bet'een ho' you2d be fine for inter#al0 C2d really horten them up& you !an2t really 3o all out for / minute0 that2 about *11 meter and you 'ould ha#e to pa!e yourelf& Cnter#al 'ork mu!h better if you horten them up to /17+1 e!ond and Dut 3o all out in an abolute print& by the time you are done 'ith /17/5 of them you hould be almot !ompletely exhauted B ready to !ollape #n startin' a keto diet: 0 a(e my &irst natural comp comin' up on L!--. 0 "as "onderin' i& you could look at tis link and tell me "en you tink 0 sould start my diet. ttp:!!&orums.muscularde(elopment.co...ead.ppHtSFL... 0 "ould like to start it as soon as possible8 do you tink tat -. "eeks out "ould be too soon to start %a(eMs diet. 3anks. CM= it2 ne#er too oon& 8he abolute bet i2#e e#er 3otten a !lient in !ondition 'a 'hen i had him ready , 'eek out and tartin3 addin3 !alorie and !arb ba!k in and he filled /8* Layne Norton FAQ out and 3et e#en leaner in thoe ix 'eek& .ut aburdly hredded B full 3anks Layne. 0m 'oin' to start te diet tomorro". My question is sould 0 continue to a(e post "orkout carbsH And i& so "at kindTH Also8 can 0 update you "en 0Mm about E "eeks out and maybe you can tell me o" many cals and carbs to addH Dour te best ... tanks. in my opinion ye0 but i kno' you are on da#e2 diet o i2m not ure ho' that fit in #n di&&erences &or trainin'!dietin' bet"een natural and steroid usin' bodybuilders: ,ould a natural bodybuilder train and eat di&&erently tan someone usin' steroidsH 0& so "at are some o& te di&&erences tat sould be considered!incorporatedH C think there i a!tually le differen!e than people think& Steroid Dut add another 3ear to hift into& #n stayin' dry &rom pre6Cud'in' till e(enin' so": Layne "ats te best metod o& maintin' your crisp dry look &rom pre6Cud'in' all te "ay to te e(enin' so"H 0 a(e tis problem o& spillin' later in te e(enin'. peraps i do not kno" "at to eat or drink bet"een preCud' and e(enin'. ,teak and rice a&ter preCud'in' and no "ater trou'out te day. ,peakin' o& "ater8 o" muc do u tink a natural competitor sould drink te day be&ore te so"H drink 'ater& 8hat i your problem& Cf you don2t ha#e 'ater it doe not matter ho' mu!h !arb you !onume&&& you 'on2t fill out& ho' do you typi!ally look the day after the ho'( #n countin' &ood durin' #&&season and precontest: %o you not count your &ood intake in te o&&season!precont and 'o by &eel like "at nick does 8 &ound tat to be interestin' No i !ount e#erythin3 #n 2arbonated "ater ! %rinkin' soda durin' contest prep: Layne8 "at are you tou'ts on drinkin' carbonated "ater or diet soda durin' contest prepH :erfe!tly fineK i Dut !ut them out a fe' day before the ho' /85 Layne Norton FAQ #n ma4 amount o& carbs "ile dietin': layne a(in' "ork "it se(eral natural bodybuilders "at "as te most carbs you eard someone dietin' on. probably my 3uy Een 'ho C helped prep& He ne#er 3ot lo'er than /610 only did !ardio +x 'eek for /6 minute >hi3h intenity inter#al?0 and by the 'eek before the !ontet he 'a up to +453 Carb& He 'a o lean at , 'eek out C tarted in!reain3 hi !arb and he tarted fillin3 out and till kept 3ettin3 leaner at the ame time& 8hin3 i0 he in2t an e!tomorph or anythin30 * year a3o he 'a +,1 lb and had o#er a *1M 'ait& #n di&&erent approaces &or contest prep: 0 s"itced because "en 0 so"ed im(prep coac) te diet (%a(eMs) 0 "as on e said tat it "ouldnt "ork and tat 0 sould use te one e "as 'oin' to 'i(e me. 0 kno" it does seem like 0Mm mi4in' oil and "ater but someo" it "orks &or tis 'uy and oters e as trained. ;e also can'ed my li&tin' re'iment "ic "as (ery i' (olume be&ore to J 4 a "eek takin' te "eekend o&&. ,plit is 1ack6Abs!Quads6 2al(es!2est63riceps6Abs!;ams61iMs62al(es!%elts6Abs!:est!:est. ;e as me doin' only L total sets &or eac bodypart and 96E reps per set. ,o basically lo" (olume i' intensity stu&& "it ea(ier "ei'ts tan "at 0 used be&ore. C think omethin3 you need to realiFe i many people a!hie#e 3reat reult for themel#e CN S:C89 of 'hat they do&&& not be!aue 'hat they do i optimal& Gou need to look for reprodu!ible reultK not Dut reult in themel#e& 8hat aid C like 9arl but my opinion i the ame a pikeK if you put yourelf in middle 3round of teeter totterin3 on the ed3e of keto but not Luite there then you are 3oin3 to be hun3ry B tired& 9ither 3o into keto or put more !arb in and drop protein& :eronally0 i2m a !arb 3uy0 epe!ially durin3 !ontet prep be!aue if you 'ant to fill out properly !arb are your bet betK and that2 diffi!ult to do if you2#e been doin3 keto for month& 0 a'ree8 0 did &eel pretty 'ood on %a(eMs diet. 0 donMt tink e "as too cau't up on oter dietMs. ;e said it "as too muc &at and Ipeanut butter sould ne(er e(er be in a diet.I $lus8 tis 'uy is te one te promoter o& te so". 0 Cust &eel so small ri't no"8 like 0Mm losin' muscle. %onMt kno" i& tat is mental or not. Da 0 am pretty muc stuck &or /- more "eeks "it tis. 3e only tin' tat sa(es me is co&&ee and tats only &or an our a&ter 0 drink it aa. 'ell you 'ill feel mall from bein3 depleted no matter 'hat diet you are one& but any time you hear the 'ord /8, Layne Norton FAQ 7ne#er 7al'ay 7only eentially any kind of uperlati#eK you !an be ure that one2 undertandin3 metabolim i rudimentary or they are tryin3 to implify it to make it ound ni!e& #n Masters o(er J. contest prep: ;i Layne8 0 Cust "ant to see i& you can elp me out ere. My dad is doin' is second so" on september --nd (te mid atlantic 'rand pri4) ;eMs doin' te masterMs J. and o(er di(ision. 0M(e been doin' is diet &or im and tis is is second "eek on it. 0Mm appy "it o" e looks already8 in one "eeks time i can already see a di&&erence. ;ereMs te tin'8 is stomac is &lat8 o"e(er e does a(e some tick skin around te midsection &rom bein' J9 years old and &rom a(in' a bit o& a 'ut in te past8 and "it about E "eeks to 'o8 "at do you recommend i a(e im do to 'et is stomac ti'ter and is abs to pop out. Dou seem like te per&ect person to ask because o& your kno"led'e and bein' natural like mysel& and my dad8 your a 'reat e4ample &or tis sport and i appreciate you takin' te time to ans"er questions. >eep up te 'reat "ork LayneO in all honety there i not mu!h you !an do other than 3ettin3 him a lean a poible and then in the offeaon keep him a lean a poible to 3i#e hi kin time to hrink up a3ain& #n $otassium: ey layne i &ollo"in' your diet and "ill be sodium loadin' soon. i didnt read anytin' about potassium sould i add any potassium to my diet besides trace amounts in &ood. also im doin' a second so" - "eeks later "ould i count te day o& te &irst so" as day /9H and sould te carbloadin' &or te second so" remain te sameH i 'ould not add potaium0 if you 3et it too hi3h it !an a!tually !aue you to retain 'ater a 'ell notle&&& ha#e you read my arti!le here http$%%'''&bodybuildin3&!om%fun%layne4,&htm C think it 'ill an'er mot of your Luetion 2omments on sodium loadin' &rom laynes contest prep article: i layne tanks your time and replyin' to my question. /86 Layne Norton FAQ i a(e Cust read your article.it may not a(e anytin' speci&ic as to re'ards o& I"ei't lossI or Imakin' te "ei'tI but i a(e 'atered certain in&o "ic may pertain to tat. ere is an e4crept: /y increasing sodium intae during the "sodium loading" phase( your cells' sodium pumps will become up+regulated 0woring harder than normal1 and pump 7a8 ions out of the cell to maintain the e-uilibrium ion gradient. !hen you begin to drop sodium intae( your cells' pumps will still be up+regulated( but since sodium intae is low it will pump out more sodium than normal and with it( a lot of water will be e*creted 0water le%els fluctuate in relation to ion concentrations1. 9uring this time 0: days out up until the day before the show1 you will begin to flatten out and loo smaller than normal due to less water being held. 9on't fret( as the final days of this program will fill you out nicely. ,o im 'uessin' tat to my &irst question: yes8 te lo"erin' o& sodium "ill elp to e4crete more "ater tan usual and tus elp "it my "ei't loss &urter. as &or my second question : 0 'uess 0 sould &ollo" your protocol and deplete sodium 'radually o(er J days and not drastically o(er - days. correctH Also8 tere is no mention o& "ater loadin' in your article...tats "at i a(e been doin' so &ar. its said tat it puts te body in a Ireleasin'I state and elps it e4crete more "ater ten usual. tis is "at i a(e e4perience o(er te ni't. correct me i& iMm "ron'. "at is your take on tis &or my situationH 8hat i !orre!t about the odium& C really don2t load 'ater&&&& C Dut keep it the ame all the 'ay throu3h for the mot part #n indul'in' a&ter te so": 0m doin' - so"s separated but /7 days. 0m &ollo"in' your prep diet only "it less carbs. "ill i be able to &it a ceat!celebration meal in a&ter te &irst so" i dont plan to 'o (ery cra*y but "ould like to indul'e a bit. C 'ould be !areful&&& you 'ill already be !arbin3 up for the ho' and then indul3in3 after'ard 'ill be e#en more !arb and let2 be real&&& on!e you de!ide to indul3e0 it i tou3h to top yourelf& Cf you 'ant to 3o out after'ard and ha#e like ome !hi!ken or teak 'ith a potato%ri!e B a alad then C think that2 fine& Eut if you 3o off B eat piFFa B !ookie0 you 'ill be in bad hape to try and be ready for your +nd ho'& Questions re'ardin' te cut diet: /88 Layne Norton FAQ i Cust read a book: <AM) #+): (ol. - by sci(ation team. 0t is te 2U3 %0)3 "ic talks about dietin' do"n &or a comp. tere are certainly some interestin' points in tereO 0 "ould like to ask u on a couple o& tem. /. 3e book claims tat post "orkout carbs are detrimental to &at loss as it spikes insulin. do u a'ree "it tisH -. Also it says tat carbs ,;#UL% be consumed "it &ats and N#3 2#N,UM)% "it protein. i must say i &ind tis piece o& in&o surprisin'8 as i al"ays tou't tat &at and carbs sould ne(er be consumed to'eter. "ads your take on tisH 7. 0t also ad(ocates carbin'6up "it your last meal at ni't. souldnt ur lar'est quantities o& carbs be consumed in e e(enin'H 3e book is 'reat "it loads o& ne" and interestin' in&ormation. but it as seemed to raise more questions in me tan ans"ers aa.... !he!k out my arti!le here$ http$%%'''&bodybuildin3&!om%fun%layne4,&htm it !ontain many of my thou3ht #n 'ettin' more (ascular 5at do you recommend &or someone to brin' out teir (ascularity out moreH ,upplement "ise. Jet leaner #n carbin' up // days be&ore a so": Layne8 0 a(e been on a J.6E. carb per day diet &or a"ile no" and a(e ad only - or 7 i'er carb days trou'out my /N "eek prep. My so" is // days a"ay8 "ould you su''est a i' carb day anytime be&ore tis or "ould it mess me upH Fat as been minimal e4cept &or one eye o& round steak meal per "eek &or te last 7 "eeks. $rotein is around 7..67J. 'rams a day. Honetly0 i 'ouldn2t me around 'ith a bi3 !arb up& #n cuttin' "ater: 0 sa" you posted tat natty bodybuilders souldnt cut "ater leadin' into a so" i "as "onderin' "at te reasonin' "as &or tis. http$%%'''&bodybuildin3&!om%fun%layne4,&htm #n 2arb Loadin' ! cuttin' "ater /8@ Layne Norton FAQ a(e so" tis sat8 it "ill be my second in ro". 0 "as tinkin' about cuttin' back my "ater startin' 5ed "it a 'allon8 3urs /!- 'allon 8 Fri around -Jo* or so ten cut te "ater by Epm on Friday ni't. 0 "ould like to come in a bit dryer tan te last so". 0 a(e noticed 0 been oldin' more "ater tis "eek tan last8 ,o 0 also 2ut out crabs startin' today "ed. 0"as tinkin' about carbin' up8 muc later tan i a(e in past. usually 0 start to carbin' up around 3urs and until ,A3. 0 try to 'et a &ull F- ours o& carb loadin' in and tat mi't a(e been my do"n &all. 0& 0 can "ake up ti't on Friday mornin'8 0 "ould like to start te process ten. 0 do a(e a &ast metabolism and "as "onderin' i& 0 could a"ay "it carb up later8 rater tan sooner. Maybe te reason 0 "as a as ti't &or te last so"8 "as do to o(er carbin' H "= N=8 C-8 ;A89<O http$%%'''&bodybuildin3&!om%fun%layne4,&htm pleae read the final 'eek 'ater e!tion to ee my explanation unle you are on anaboli! 'hi!h make you retain lot of extra!ellular 'ater0 !uttin3 'ater i e#erely !ounterprodu!ti#e http$%%'''&bodybuildin3&!om%fun%layne@&htm #n droppin' "ater and sodium be&ore a so": 0 "as "onderin' your (ie"s on droppin' my sodium and "ater be&ore my so". My trainer as ad me sodium loadin' until 3urs.(my so" is on ,at.) as o& 3ursday no more protein sakes8 Cust lo" sodium cicken &or protein and bro"n rice &or carbs. /..' spread trou' out te day8 0M(e been . carbs since ,unday. Friday at noon8 0 am supposed to cut "ater e4cept &or "at is needed to s"allo" my aminos and )FAMs. A&ter "ei'6ins Friday ni't 0 am supposed to 'o out &or a nice steak dinner "it some potatos. ;o" does tis sound to youH 3anks in ad(ance. let me 3ue&& he alo told you to top trainin3 on 'edneday ri3ht( Dea 8 bad idea H i2m orry but thi i the typi!al peak 'eek !rap that e#ery 2trainer2 3i#e their !lient&&& it2 like they take it off a !ookie !utter !on#eyer belt& /? if you top trainin3 on 'edneday your body ha N= <9AS=N 8= H=L" =N8= ALL 8HA8 JL-C=S9 8HA8 G=- A<9 J=CNJ 8= E9 L=A"CNJ =N 8H-<S"AG AN" F<C"AG AN" C8 9N"S -: CN 8H9 S-EC-8AN9=-S 8CSS-9& /@1 Layne Norton FAQ +? if you are 3oin3 to load at all0 the loadin3 hould be done 'hen you are 'orkin3 out hard0 earlier in the 'eek0 4? you hould ne#er top 'orkin3 out0 li3ht !ir!uit trainin3 on thurday and friday 'ill not impair your re!o#ery or make you ore but 'ill help retain the 3lu!oe 'ithin the !ell *? !uttin3 odium i Dut flat out dumb0 liten to part one of my debate 'ith "a#e palumbo on M" radio& 9entially !uttin3 odium doe nothin3 to help you& Gour body i perfe!t at !oner#in3 odium& Cf you !ut it out totally your body 'ill Dut top ex!retin3 it and reaborb e#erythin3& =nly to reaborb odium it need to alo reaborb 'ater0 but no' in!e your blood preure i redu!ed from odium depletion0 you don2t ha#e the preure to keep the reaborbed 'ater in the #a!ular ytem and it 3oe 'here( the ub!utaneou layer& don2t e#en 3et me tarted on the idio!y of !uttin3 'ater& C hate to ound like i2m rippin3 on your trainer but he i Dut 3i#in3 you the ame re3ur3itated !rap that @@I of 2trainer2 3i#e their people& Ct2 the reaon you hear @@I of people at ho' ay MC looked o mu!h better the 'eek before or the day afterM #n cuttin' "ater a &e" days be&ore te so": ;ey Layne. 0 a'ree "it you on te "ole concept o& pre6contest dietin'8 but i "as "onderin' "at your tou'ts "ere on "y e(ery bodybuilder out tere does te typical carb up and "ater depletion. 0 mean 0 a(e te pre6contest bible and most o& te proMs in tere say tey cut teir "ater a &e" days be&ore. 0 read tat Conny Cackson cuts is "ater te tuesday be&ore and as diet coke &rom "ednesday till te day o& te so"8 lol. ,ome o& tose diets and tricks in tere are cra*yO but tey A:) pros and tey still look 'ood e(en tou' tey cut "ater and all tis oter cra*y stu&&. %o tink tey can 'et a"ay "it cuttin' "ater so muc because o& all te cemicals tey take compensates &or te "ater lossHH %o you tink bodybuilders really cut "ater or do tey Cust say tey do on paperHH 0Mm Cust curious to see "at your tou'ts are. 3anks teroid allo' you to retain more 'ater 'ithin the !ell o e#en if you deplete the hell out of yourelf you till ha#e ome fullne& ;hat i the kno!k on natural bodybuilder&&& they look 2trin3y2 onta3e& .ut be!aue e#eryone doe it doen2t mean it2 ri3ht& ,11 year a3o e#eryone kne' the 'orld 'a flat a#e the ex!lui#e fe' 'ho a!tually kne' !ien!e& #n peakin' &or multiple contests: /@/ Layne Norton FAQ Any ad(ice you can 'i(e &or peakin' &or multiple contests. 0 a(e a nice spread o& 9 so"s tat run consecuti(ely ne(er done tat many be&ore. Any elp "ould be appreciated. Gea0 don2t pi3 out after any of the ho'&&& it 'ill !re' you up for the follo'in3 'eek& Alo0 don2t !ut 'ater >thi i a 3i#en any'ay? but ha#in3 multiple !ontet make it e#en more pertinant& Eut if you are omeone 'ho !ut 'ater you are probably o brain'ahed at thi point there i nothin3 C !an do for you ;A;A no no...my strin' o& so"s 'oes &rom April -Ft to May /F tat 9 "eeks...i actually start dietin' &or te so"s on ,unday No(. -Jt...tat 'i(e me -. "eeks or so...last year i dieted at /E "eeks out i didnt like "at i sa" so i told my sel& ne4t year ill do a strin' o& so"s and add anoter mont to te prep...ope&ully tis Formula "orks...Ne comments on my "ay o& tinkin' LayneHH lon3er i almot al'ay better $art N: 1ody Fat measurements: #n ,kin&old 2alipers: 5at is te proper metod to determine body&at K usin' a skin&old calipers H Gou ha#e to pin!h a mu!h a you poibly !an0 not li3htly pin!h but 3et a mu!h a you !an& And then 'hen you 3et your readin3&&& at +74I to that and you are near your a!tual bodyfat& %o you do your o"n readin's "it caliper or does somebody else do itH 0 "ant to do it mysel& but donMt kno" o" e4actly. C do it myelf /@+ Layne Norton FAQ 0 eard tat tis "ould 'i(e a &alse readin' by includin' too muc connecti(e tissue in te measurement. 8hey meaure lo' to be3in 'ith0 beide adipoe tiue !ontain !onne!ti#e tiueK thu it2 part of the adipoe&&& the ame 'ay that !onne!ti#e tiue in mu!le i part of mu!le 5ere do you dra" te lineH 3o take it to te e4treme: i& you measured te ab skin&old "ilst sittin' youMd probably 'et a i'er readin'. %oes tat mean itMs more accurateH A!tually0 if you pin!h hard a you !an it hould be about the ame& #n caliper types: 2an you recommend a caliper "ere you can measure your body &at by yoursel& "ic isnMt to e4pensi(e but is accurate. 1ecause tere are al lot o& calipers and te prices di&&er enormously and 0 kno" tat not e(ery caliper 'i(es an accurate readin'. -ually it i the peron performin3 the tet that i the reaon for ina!!urate !aliper&&& not the !aliper themel#e& C ue the di3ital one& #n con(ertin' mm to K 0m a&ter a bit o& elp tryin' to &ind a body &at calculation cart. 0 a(e a set o& metal calipers and 0 cant seem to &ind any"ere to con(ert te mm into K. 0 once sa" a pro bb &or a consultation and e pulled out a cart tat con(erted te mms o(er. %o u no o& any on te netH 0m not a&ter te ones tat you input your measures as 0 &ind teyre out by a bit No0 C don2t but CHm ure a Joo3le ear!h 'ill yield reult #N %@A (%)@A): "SA i the mot a!!urate tet a#ailable and it put me 4I hi3her than C 'a on !aliper 'hen C 'a pin!hin3 a hard a C poibly !ould ;ey layne my contest prep is 'oin' 'ood (-. "eeks to 'o). 1ut 0 "ould like to 'et my b& K cecked so 0 kno" i& 0Mm on te ri't track "at is %@A and a(era'e cost. Also8 "at kind o& place does itH For e4ample8 i& 0 "as lookin' in te yello" pa'es /@4 Layne Norton FAQ "at "ould 0 look underH CtH not affordable& Ct2 uually done by do!tor or at !lini! for bone denity and i belie#e it2 around Z611%!an $art #: $ost 2ontest #n trainin' post contest: ;o" lon' sould 0 "ait a&ter a contest till i can start trainin' a'ainH also "at do you tink about deto4 diets like 7 days o& Cust &ruits and (e''iesH you !an tart trainin3 immediately after0 in fa!t it2 not a 3ood idea to take a 'eek off like o many people do 2detox2 diet are 3immi!k and bullhit #n bloatin' post contest: A&ter my bin'in' &est o& a couple days a&ter my so" 0 a(e noticed alot o& bloatin'.. /@* Layne Norton FAQ is tis normalH 0s it bc o& te dairy products and re&ined su'ars tat 0 am not used toH yea bro&&& if you2#e been bin3in3 for a fe' day you are 3oin3 to be bloated&&& epe!ially after a keto diet& C2#e een people eat themel#e into offeaon !ondition in under a 'eek #n transition to o&&season &rom competition: %o you 'i(e your body time to adCust a&ter a contest be&ore you start your &irst bulk cycleH )(en tou' 0Mm not quite N "eeks out8 "ant to start plannin' (&ailure to plan is plannin' to &ailO) 0 "as tinkin' a 'radual increase (maybe /J. per "eekH) "ould be "ise until 0Mm 7.. >cals abo(e maintenance8 ten old tat &or te E6N "eek bulk cycle. Dour tou'ts on tatH C Dut 'rote omethin3 about thi on another forum :ot !ontet i a #ery diffi!ult ituation and if you 3o on a full out bulk pot !ontet you are 3oin3 to do nothin3 but 3et fat& -ually 'hat C do i take the !arb amount that the peron 'a takin3 in before the ho' and add 513 to it0 'hile keepin3 protein B fat the ame0 maybe li3htly hi3her on fat& After they top 3ainin3 'ei3ht from thiK C add in another +13 of !arb B 53 of fat0 'hen they top 3ainin3 'ei3ht on thatK C add another +53 of !arb and o on and o forth& typi!ally it take about /17/, 'eek to 3et ba!k into a full blo'n offeaonK but done ri3ht0 the fat 3ain !an be kept to a minimum thi 'a alo poted by madman@// on my forum and C thou3ht it 'a ri3ht on tar3et M;e2#e all heard of the anaboli! rebound after !ontet prep0 and many 3uru ad#o!ate eatin3 like a hore immediately after a !ontet to take ad#anta3e of the hu3e lean 3ain poible durin3 thi period0 but C 3otta a3ree 'ith Layne that it doen2t 'ork that 'ay& 8he body 'ant to 3et ba!k to it baeline body fat le#el ASA:0 that 'ill al'ay be the body2 firt order of buine 'hen your body fat i literally at tar#ation le#el& C don2t a3ree 'ith the aertion that the body tend to'ard lean ma 3ain 'hen body fat i lo'0 C belie#e that the body likely 3ain lean ma mot effi!iently 'hen a threhold le#el of body fat i a!hie#ed& ;hen the body i atified that it i no lon3er in immediate dan3er of tar#ation0 then an en#ironment promotin3 lean ma 3ain i !reated& 8he ultimate 3oal hould be to 3radually brin3 the body up to that threhold le#el of body fat in a lo'0 !ontrolled 'ay 'ithout ex!eedin3 'hat i ne!eary to promote mu!le 3ro'th& Many bodybuilder no doubt belie#e they are 3ainin3 ton of lean ma pot7!ontet >not ayin3 that2 you Luelly0 you eem marter than that?0 'hen0 in reality0 they are addin3 + point to their body fat ea!h 'eek& Join3 from 5I to /1I bodyfat in the firt +74 'eek pot7 !ontet eem #ery !ommon and C2m ure mot 3uy think they2re pa!kin3 on lab of mu!le and they are Dut 2holdin3 'ater2 pot7!ontet and that2 'hy they2re lookin3 mooth a3ain&&&& Nope0 you2re Dut 5I fatter&M /@5 Layne Norton FAQ 0nterestin' tou't but isnMt it Cust tatH a speculationH 2ouldnMt it also be said tat since your muscles "ere in a star(ation type period &or so lon' (ea(y "orkouts G restricted calories) tat tey "ould be readily a(ailable to absorb nutrients and supercompensate i& you "ill &or te lack o& &ood a(ailable "ile dietin'H also you "ill be able to "ork out "it more intensity8 etc. =ust playin' de(ils ad(ocate i donMt kno" i& one "ay is ri't or te oter lon3 dietin3 ) lo' leptin0 lo' 840 redu!ed metaboli! rate ) primed to tore fat& Sure it2 pe!ulation but it2 baed on year of reear!h on my part and alo year of experimentation 'ith myelf and people C 'ork 'ith #n resettin' metabolism: %oes te body typically need /. to /E "eeks to reset its metabolismH 1ecause a cuttin' diet is catabolic per se8 e(en te most tou't out carb cycle8 "ill lead to a metabolic drop8 ri'tH LetMs ima'ine you cut on /- >cal!lbs o& 15 a day. Usually (or teoretically ere) i& you "ant to maintain &at loss te lon'er youMre in te diet8 te lo"er te calories &all8 e(en i& you cycle and try to minimi*e tis e&&ect. ,o in reality e(en i& you make your calories 'o pro'ressi(ely lo"er and lo"er8 you constantly stay on /- >cal!lbs 15!day 1U3 1A,)% on your 2#N,3AN3LD %)2:)A,0N< 1M:. 5ic leads to anoter question8 or maybe a "ay to e(aluate!calculate your current 1M: at di&&erent times into te diet. 5ic "ould actually be a quiet use&ul tool8 0 tink. 0Md be really interested to ear "at you tink about tis. 8he more of a !alori! defi!it you 3o into the more your metabolim lo'& And ye0 it take that lon3 to 2reet2 your metabolim #n un'er post contest: A&ter contest o" many days does it take normaly to &eel no un'er at all or it is only appen "en 0 ric my body&at setpointH 3anks alot of thi i phyiolo3i!al but mu!h of it i alo py!holo3i!al& Studie ha#e found that it !an take 'eek and e#en month to properly re!o#er from a diet that in!lude your appetite re3ulation& ;hat you "= N=8 'ant to do i 3or3e yourelf pot !ontet& Eai!ally C take 'hate#er number of !arbohydrate C 'a eatin3 durin3 my !ontet and C /@, Layne Norton FAQ add 65 to that0 'ith my protein tartin3 at ++5 and my fat tartin3 at ,1& on!e my 'ei3ht tabaliFe C add another +53 of !arb and 'ait til my 'ei3ht tabaliFe& 8hen C add +53 of !arb a3ain 0 and keep repeatin30 thi 'ay you add 'ei3ht lo'ly o you don2t o#erhoot your bodyfat etpoint& #n o&&season post contest: As &ar as o&&season 'oes 8 is it basically like your pre6contest article on bodybuildin'.com 8 &ind you protein need 8 &ind your &at need 8 ten subtract it &rom your calorie totals and te le&t o(er calories "ould carbs H &or e4ample : 0m --. pound male body builder about NK b& a'e -/. 0 take in --. 'rams o& protein8 /J 6-. K &at "ic "ould be FN 'rams o& &at . As &or carbs tat "ould make it about 99. 'rams carbs %oes tis sound like 0m on te ri't track &or nutrition ratiosH 8hat i exa!tly 'hat i re!ommend a"esome 8 and ten "it te competition sta'e you adCust te protein to /.- 'ramsper pound 8 and adCust te &at to no more ten 7.K and le&t o(er once a'ain 'oes to carbs 8 also one oter tin' 8 do ou still do your pre contest dietin' as stated in your article at bb.com li3htly different but the prin!iple are #ery imilar till $art $: Miscellaneous #n creatin' custom diets: ;ey Layne8 are you "illin' to create custom diets &or clientsH ye C do offer it for a fee& Cf you are intereted :M me #n spot reduction: Ct appear pot redu!in3 may indeed be poible0 ho'e#er CM= poibly the bet 'ay to do it 'ould be do ome ab firt to 3et lipolyi 3oin3 in that area B your abdominal fat releain3 free fatty a!id and then do ome !ardio after that in order to in!reae the oxidation of thoe free fatty a!id o they are not re7tored& /@6 Layne Norton FAQ <ood 'yms by te U o& 0llinois Urbana!2ampia'n 5atMs a 'ood 'ym by te U o& 0llinois Urbana!2ampia'nH there are a fe' option 7<efinery i 'ell eLuipped B open +* hour but i pretty expeni#e and i kind of o!!upied by yuppie and they 'ould ne#er tolerate omeone like me& 7Jold Jym in Champai3n or in -rbana$ not a 'ell eLuipped a the refinery and not open +* hour but ha a 3ood atmophere 'ith a lot of !ompetitor0 and the re3ular people tolerate omeone like me 7Cardinal fitne i an ok 3ym0 motly be3inner B frat boy0 dumbbell not o#er /11 7Mettler Fitne !enter$ ame a !ardinal #n purcasin' supplements: 0 "as "onderin' i& you a(e a 'old card &rom <N2 and do you sop tereH troy i am #ery fortunate in that C ha#e had multiple ponor for the lat 4 year the main one bein3 !i#ation B bodybuildin3&!om& C honetly !an2t remember the lat time i paid for upplement& C am Luite lu!ky in that re3ard #&&season!contest stats: 5at are te `s you use and o" muc L1M do you a(e..une /6th0 +1160 15$*5 :M i2m about +11 lb LEM and in the offeaon C do about +513 protein%day 'ith any'here from *1175113 CH= B about ,17613 fat ,o you compete at -.. and 'et tat ard "it 9 to J.. 'rams carbsH 3;A3, A5),#M)OOOO 5#5O Dou must eat Cust enou' protein to &ill a ca(ity at eac sittin' in order to keep it at -J. "it 9 to J.. carbs...... A -.. 'ram piece o& cicken as 9E.N 'rams protein and tat cooks do"n to a piece smaller tan te palm o& my and oh no0 that2 offeaon bro orry& pre!ontet i take in around +513 protein0 +113 !arb0 517,13 fat /@8 Layne Norton FAQ Abs (isible durin' o&&season: ;ey Layne8 do you tink its possible &or a natural tat 0,N3 an ecto to a(e abs "ile puttin' on mass in te o&&seasonH !ertainly& i2m not an e!to by any mean #n natural testosterone production: %o belie(e "orkin' out alot makes and!or elps te body to produce more testH And o" lon' do natural bodybuilders compete &orHH #nly reason 0 ask is because e(erytin' you see no" a days is about te 'uys in 0FF1. 0 Cust turned -9 and am easily te stron'est o& my li&e and 0 &eel better (s e(en "en 0 "as teen8 but 0 cant elp but "onder i& my o"n natural test is declinin' e(en still... Some of the bet natural bodybuilder are in their late 41 and e#eral are e#en in their late *1 Natural Federations: ;ey layne 0m competin' in my &irst so" ne4t year. 5ats a 'ood amateur natty &ederation to 'et my &eet "et in. 0 li(e in ,an %ie'o by te "ay. http$%%'''&o!bbodybuildin3&!om http$%%'''&unbain!&!om% Future competition plans: 5at are your plans &or competition in te &utureH Are you doin' any 'uest posin'sH do you do seminarsH Not !ompetin3 until +11@ mot likely& :robably no 3uet poin3&&& not at leat until C tart preppin3& C2#e had a fe' offer but C 'ant to !ome in really really 3ood hape&&& if you !ome in not 3reat hape you run the rik of ne#er 3ettin3 hired a3ain& C 'ill be doin3 ome eminar& Ha#e one tentati#ely planned for early +118 in mi!hi3an& #n competin' in te N$2 Layne8 someone asked me a question "ic 'ot me tinkin'8 a(e you e(er competed in te N$2H 0& not8 'ot any plans to one dayQ maybe team uni(erseH C ha#e !ompeted t'i!e& C 3ot *th in the LH; di#iion at the +11* 8ampa bay !lai! B did not pla!e at the !a#eman in +11*& C 'a a little di!oura3ed be!aue C felt like C /@@ Layne Norton FAQ hould ha#e done better at both& C2m Dut not ure CHm a 3ood N:C type phyiLue& C may do one in the future0 Dut nothin3 planned ri3ht no'& C2m not ure ho' 'ell C 'ould do in the 8eam -& Honetly at thi point C think C2d 3et my a handed to me N<A posin' duration: ;o" lon' do te N<A Cud'es usually a(e you old posesH 0 a(e been oldin' &or 7. seconds in my practice to prep &or te so". No" im Cust tryin' to 'et used to te real tin'. 41 e!ond i more than enou3h time Laynes %+%: For your (ideo8 "ill you be so"in' us "at you are eatin' and "en on te typical dayH 3at "ould be a"esome. there 'ill be detailed diet info& ho'e#er0 i2m not 3oin3 to do the typi!all bodybuilder thin3 and ho' people Dut 'hat C eat&&& i don2t ha#e the ame body a e#eryone& C am 3oin3 to ho' e#eryone ho' to !ontru!t a bai! pro3ram baed on their parti!ular phyiLue B 3oal& Ct 'on2t be extremely detailed in that ape!t a it 'ould take /1 hour to 3o throu3h e#erythin30 but it 'ill be more informati#e than anythin3 ele out there in that ape!t 2areer i'li'ts: 0 "as Cust "onderin' i& you mind tellin' me "at youMre i'est bodybuildin' acie(ements a(e been to date and any particular 'oals you mi't a(e alon' te same linesH 'ell C 3ue my !areer hi3hli3ht are 7+11* AEA Mr& Cndiana B Mr& Cllinoi =#erall ;inner 7+11, =CE Jreat Lake tate men2 o#erall !hampion >pro Lualified? 7+11, NJA Heart of Ameri!a Natural Clai! men2 open o#erall !hampion >pro Lualified? +11 Layne Norton FAQ #n smokin'!drinkin': %o you smokeH %o you drinkH %o you &eel doin' tese "ould make you not be a InaturalI bodybuilderH Not tryin' to insti'ate8 but i& AA, abstinence is Custi&ied by its ill e&&ects8 "ouldnt dru' use be looked do"n upon as "ell. C do not moke a#e the o!!aional !i3ar >maybe on!e e#ery *7, month? and C may ha#e 2a2 drink e#ery !ouple of 'eekK ho'e#er al!ohol in mall doe i a!tually Luite 3ood for you& 8hat aid C a3ree 'ith you that many natural are hypo!rite in that many of them !ut 'ater >probably more dan3erou and dama3in3 than a lot of teroid? and moke 'hi!h i definitely 'ore& #n takin' $roormones!$rosteroids!banned ,ubstances: Layne8 0 made a stupid mistake8 because i pi''ed out a&ter my contest and summer "as near and 0 'ot desperate to in 'et in sape &or summer8 so i bou't a(oc and did a cycle durin' te summer8 "ill 0 e(er be able to compete as a natural a'ainH 0 ne(er did a p be&ore nor touc any kind o& per&ormance enancin' dru's. ;o" lon' sould 0 "ait be&ore 0 do a tested so"H - yearsH 5ould 0 only be limited N$2H 2ould 0 do #21H 0& you "ere in my soes "at "ould you doH Cf you took a banned ubtan!e then you 'ill be rele3ated to N:C for a bit& AEA dru3 free len3th i 4 year0 =CE i 5 year and CNEF%NANEF i 6 yearK ome or3 like mu!le mania B -SEF only reLuire you to pa a urine tet the day of the ho' o if it i out of your ytem you are 3ood to 3o& #n 3rainin' "ile sick: ;ey Layne8 do you train "en your sickH 0M(e 'ot soulders to train today8 and 0Mm not sure i& 0 sould tou' it out8 or take te day o&&. 0 &elt a cold comin' on about 7E ours a'o8 0Mm kinda con'ested ri't no"8 and Cust &eelin' a little letar'ic and li'teaded. 0M(e been "orse8 but 0 Cust "ant to kno" i& trainin' "ould be counter producti(e at tis point. 2an you build muscle "ile bein' sick i& you back it up "it solid nutrition and sleepH Cf you don2t ha#e a fe#er trainin3 moderately 'ill a!tually help but C 'ould not 3o uper hard B hea#y #n &uture plans: +1/ Layne Norton FAQ %o you a(e a time &rame &or te ne4t time you "ill be competin'H 0 remember you sayin' you "ere takin' o&& some time to let your body rest and put on some si*e but 0 dont remember &or o" lon'. no not really0 probably late 1@ i 3ue 5y M.LH 73ettin3 married in 18 7'orkin3 on my :h" 7'ritin3 a book 7filmin3 the #ideo erie 7filmin3 my "A" 7'orkin3 'ith about a many !lient a C !an handleK 3ettin3 about /117/51 email per day& 0nter(ie" "it Layne: http$%%'''&bodybuildin3&!om%fun%'eik65&htm #n Laynes $.%. "ork: Layne8 o" is your $d pro'ress comin' alon'H Are you absolutely &looded "it ome"ork and lab"ork -9!FH C am flooded but pro3re ha been lo'& i probably ha#e 4 year left& people Dut ha#e no idea ho' mu!h 3oe into a phd0 it2 really nut 5at e4actly %#), 'o into a $%HO 5ell8 your one any"ayH 0M(e been meanin' to ask tat question &or a "ile but "as tryin' to keep any QMs trainin'!nutrition related. ;ell firt i the !la time& C think it2 around 417*1 !redit hour0 mot of that i done& 8hen you ha#e to take a Lualifyin3 exam Dut to be eli3ible to do your prelim& 8he Lualifyin3 exam i bai!ally an oral exam 'here you 3et 3rilled on your kno'led3e of nutrition B metabolim for about 4 hour by * profeor& C paed that lat .anuary0 a!!ordin3 to my !ommittee C 'a one of the bet they had done in the lat fe' year o that made me feel 3ood& +1+ Layne Norton FAQ No' onto your reear!h& 8hi i the !rux of your :h"&& normally it take about *75 experiment in order to ha#e enou3h data to 3enerate 47* peer re#ie'ed tudie and a fe' abtra!t& =n!e you ha#e done about +74 tudie you are uually reLuired to do your prelim& A prelim i bai!ally a hort preentation of the reear!h you ha#e done thu far and then you are 3rilled about it by another team of profeor and they de!ide if you ha#e enou3h Luality data to ubmit a thei& Gou only 3et + hot to pa your prelim& C ha#e not done mine yet a C ha#e been tu!k for a 'hile 'orkin3 up my +nd experiment 'hi!h i be!ommin3 a pain in the a and the bane of my exiten!e& =n!e C 3et it finihed >hopefully? C 'ill take my prelim& After that C ha#e to finih up my reear!h& 8hen C ha#e to defend my full thei a3aint that ame team of profeor& =n!e that i done C ha#e to !ompile my data and depoit my thei to obtain my :h" #n Laynes "ork: Layne 0 donMt see a Cob listed any"ere in tere do you Cust li(e o&& o& your prep coacin' incomeH Ge0 that and C 3et a tipend for my 3rad reear!h0 but it2 not exa!tly a tellar in!ome lol& C2m not hurtin3 for money but C ure a hell ain2t ri!h either #n Laynes interest in $o"erli&tin': ;ell ome ne' toni3ht& My !ompetiti#e pirit ha really been 'ei3hin3 on me lately& C ha#e at leat about another /&57+ year before i tep onta3e a3ain and C2#e really been a!hin3 to !ompete& So C ha#e been thinkin3 of tetin3 natural ra' po'erliftin3& C !oner#ati#ely looked at my lift and !he!ked out 'here i 'ould pla!e&&& end up C 'ould be around top +5 nationally 'ith my lift& So toni3ht C de!ided to 3o in and Dut 3o ni!e and eay and ee about 'hat my Luat one rep max 'a& C ha#e not re3ularly done ba!k Luat in o#er a year no'K been doin3 only front Luat& My peronal re!ord on Luat +14 Layne Norton FAQ 'a *55 for 4 >not 3reat rep? o C aid if C hit *55 for / CHd be happy& So C 'arm up and tart in3le *15 S / eay then *55 S / 'a e#en eaier than *15 So C de!ide to 3o for *65 for a in3le& 8hi i more 'ei3ht than C2#e e#er had on the bar before& C hit that and it felt e#en better than *55& So ob#iouly C ha#e to 3o for *@5 >5 plate?& 8hi i a3ain more 'ei3ht than C2#e e#er had on the bar& C 3et under the bar0 'alk it out0 3o do'n almot too far >Cabel aid my a 'a near my ankle? a C2m tryin3 to Luat to parallel to maximiFe Luad in#ol#ement >my 3lute B ham are bi3 enou3h? and pre it up no problem& ALM=S8 511 LES F=< M9O C 'a o ex!ited& 9pe!ially after not Luattin3 for a yearO C think realiti!ally C !an 3et my Luat around 5517565 by fall for a meet& My deadlift :< i 5*5 >and that 'a after doin3 *15 for 5 on front Luat? o C feel C !ould probably 3et near ,11 lb for dead& My bet ben!h i 4/5 for 57, o C think C !ould be around 451 on that& So C2m really ex!ited0 no' C ha#e a 3oal and C am 3oin3 to make it happenO ;o" "ould your trainin' can'e up &or it or a(ent you tou't tat &ar yetH =ust dont you be con(ertin' &rom 11in' to $Lin' completelyOO =h no0 the po'erliftin3 trainin3 'ill be a upplement to my bodybuildin3 trainin3 Dou "ould be 3op -J Nationally i& you compete in te -9-Lb 2lass but i& you do te --. it "ould be top /.. A"esome8 you are one stron' M#F#O C meant top +5 nationally in all the or3 !ombined& Eut doen2t matter till C do it in !ontet&&& until then CHm Dut talkin3 ma!k&&& time to ba!k it up& +1* Layne Norton FAQ #n Li(er )n*yme +alues: 0M(e seen lots o& discussion on te e&&ects o& anabolics on li(er en*yme readin's. %a(e e(en addressed tis (at least once) in is QPA. 1ut can natties "o do N#3 use any IsupplementsI a(e sli'tly or moderately i' li(er en*yme readin's due solely to ea(y "ei't trainin'H All li(er en*ymes are normal e4cept: A,3 /N/ (sould be ^ 7.) AL3 FL (sould also be ^ 7.) 0 do N#3 a(e epatitis and a(e ne(er ad a eart attack or anytin' close. )>< ()2<) and all oter tests come out e4cellent. 0 do a(e ypertension "ic "e are be'innin' to treat. 0M(e been re&erred to a Iresearc teamI at a local ospital8 and teyMll apparently run a "ack o& tests8 but could tis be caused by serious li&tin'H 0 a(e a &eelin' tat tis is sometin' 0Mll a(e to take an acti(e role in mana'in'8 because once te tests start and te teories emer'e8 0 could turn into a (eritable 'uinea pi' &or tis IteamI8 "ic almost certainly "ill not include serious li&ters &amiliar "it te e&&ects o& "ei't trainin' on te body. Ge0 a!tually anyone 'ho lift 'ei3ht or ha a hi3h protein diet 'ill likely ha#e ele#ated li#er enFyme imply from in!reaed turno#er& Ct i nothin3 to 'orry about in my opinion0 but if you are !on!erned there are more pe!ifi! tet your do!tor !an run& 2ould you point to any articles or studies tat 0 can brin' "it me to te doctorMsH C 'ould !he!k out my arti!le here$ http$%%'''&bodybuildin3&!om%fun%layne48&htm +15 Layne Norton FAQ Layne on Ultimate talk radio: Hey e#eryone0 C appeared on -ltimate 8alk <adio today& My e3ment 'a a bit hort but C am !omin3 ba!k next 'eek to finih it up& Che!k it out& Gou !an liten to the ho' here& C !ome on at about *4 minute& http$%%'''&blo3talkradio&!om%ultimat&&&alk7<adio7/618 #n Laynes ,tats durin' te -../ 0N1F Mid America Muscle 2lassic o(erall 3een campion 5at "as your o&&season and contest "ei't "en you became te -../ 0N1F Mid America Muscle 2lassic o(erall 3een campionH Also8 o" tall are youH +11 offeaon0 /65 !ontet0 C am 52/1&5M A typical day &or Layne: 2ould you please post an outline o& a typical day &or youH 0Mm al"ays interested in seein' o" success&ul people mana'e teir time 6$4178$11$ 'akeup fix breakfat B 'alk the do3 8$1178$*5$ an'er email 8$*57@$11$ bu to lab @$117/$11 lab 'ork +1, Layne Norton FAQ /$117/$*5$ lun!h B an'er more email /$*57*$41$ lab 'ork *$417*$*5$ 3o home0 uually an'er email uin3 my phone *$*575$41$ 'alk do3 B fix pre'orkout meal 5$4175$*5$ 3o to 3ym 5$*576$41$ 'orkout0 uually !hat 'ith a fe' friend for /5 minute after'ard 6$4176$*5$ 3o home 6$*578$11$ fix dinner 8$117@$11 dinner B 'at!h 8A 'ith Cabel @$117//$11$ tudy B 'ork on mi! tuff for lab0 3rant 'ritin30 reear!h0 et! //$117/+$11 an'er email and eat pre bed meal uually 'ake up in the middle of the ni3ht to ue the bathroom B ha#e a protein bar B ome ECAA before 3oin3 ba!k to bed& +16
The Perfect Vertical Diet For Bodybuilders; The Complete Nutrition Guide To Building A Perfect Body With Delectable And Nourishing Vertical Diet Recipes