In addition, Few tips that have worked for me when you cant really have breakfast because of 9 - 5 and you want to train in the morning.
Insulin sensitivity is also crucial when building mass, dont spike youre insulin when you don't need to, that is when waking up or first thing in the morning and before bed, a spike in insulin is important after working out in the anabolic window, save the sugar for this as mentioned by Ox. The rest of the day is taking clean carbs (if bulking) with protein between lets say 2 - 7 pm (eating window) then you take your fats towards the latter end of the day leading up to sleep. Works perfect.
Summary:
1. Morning: Hydrate, Fruit (small amount of carbs), pre workout + EAA's.
2. Workout
3. Post Workout - Carb Shake (during w.o or after) + Protein shake, then post workout meal.
4. Eating Window (2 - 7pm) - remainder of meals, most of the work (job / biz) was done in the morning and after post workout meal so impact on concentration is minimised, so smash down your meals and hit the sack.
The above regime was hard at first, but its like a lighter subtle version of intermittent fasting. I was able to build muscle and minimise fat gain through manipulation of insulin spikes and eating the right type of carbs at the right time.
I butchered the math in the email, updated now on the website
Damn, time to throw out Jeff Nippard's body recomp guide. No wonder both cutting and bulking hadn't been going how I needed. Thanks Ox!
Solid.
In addition, Few tips that have worked for me when you cant really have breakfast because of 9 - 5 and you want to train in the morning.
Insulin sensitivity is also crucial when building mass, dont spike youre insulin when you don't need to, that is when waking up or first thing in the morning and before bed, a spike in insulin is important after working out in the anabolic window, save the sugar for this as mentioned by Ox. The rest of the day is taking clean carbs (if bulking) with protein between lets say 2 - 7 pm (eating window) then you take your fats towards the latter end of the day leading up to sleep. Works perfect.
Summary:
1. Morning: Hydrate, Fruit (small amount of carbs), pre workout + EAA's.
2. Workout
3. Post Workout - Carb Shake (during w.o or after) + Protein shake, then post workout meal.
4. Eating Window (2 - 7pm) - remainder of meals, most of the work (job / biz) was done in the morning and after post workout meal so impact on concentration is minimised, so smash down your meals and hit the sack.
The above regime was hard at first, but its like a lighter subtle version of intermittent fasting. I was able to build muscle and minimise fat gain through manipulation of insulin spikes and eating the right type of carbs at the right time.