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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Post-Workout Meal? What to Have?
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DrFist

Hey guys, I just wanted to know what Doug McGuff or Dr. Darden recommend for a post-work out meal or shake.

Currently I've just been having plain water with nothing else... I only have something to eat 4 hours after I end training.

Thanks!
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Brian Johnston

Ontario, CAN

The first hour or two your body is very sensitive to sugar... the muscles want some form of simple carb to replenish lost glycogen stores. You will find you recover faster and look better if you get in your sugars at that time (particularly if you like sweets but want to limit their intake).
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Turpin

Whey ( with creatine ) jelly babies & chocolate rice cake .

T.
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DrFist

Ah, ok thanks.

Has Dr. Darden ever spoken about it? I remember hearing Doug McGuff mention something about having a better recovery from eating protein post-work out but I've just been going with my "eat nothing" strategy...
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Brian Johnston

Ontario, CAN

It takes a few hours for whey to break down into amino acids for assimilation. If you are that concerned about protein after training, then take it BEFORE (a pre-workout meal an hour or so before), and focus on the carbs thereafter. I used to take creatine, but found it bloated me. Apparently Turpin likes it and finds value in it, but don't think his 'sweets' are a joke. Dr. Darden has spoken about creatine drinking and loading, and recommended it be mixed with a gallon of water and drank throughout the day (if I remember correctly).
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DNAHelix

New York, USA

DY had an entire theory about this, somewhere on YouTube. He said "you need to have a simple sugar" or something to that extent. Simple carbs must be the best solution.
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coalman426

creatine used to work great for me.used to take the phosphagen hp.doc said to quit because of my blood presure.
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Brian Johnston

Ontario, CAN

The issue I have with creatine is that there is only one company (AAFX) that has a patent on the pH balanced stuff. Without the pH balance, apparently creatine converts to creatinine in the body, and that causes bloating. The weight gain people get from creatine is not muscle, but bloating (which eliminates once you go off it). The pH creatine has an effect on performance, but it does not bloat and does not give that 'weight gain' effect in water.
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solidgk

Something I read that makes a lot of sense and goes a bit deeper than the typical "bro-science":

First off, after training your muscle becomes temporarily insulin resistant. That?s due to tissue micro-injuries which impair the mechanism that utilizes glucose in your muscle. Putting a high glycemic fuel in your muscle right after exercise will jeopardize energy utilization and disrupt your insulin sensitivity. High glycemic fuel includes all kinds of sugars, dried fruits and refined flour.

One of the biggest misconceptions is the idea that an insulin spike is necessary for boosting protein synthesis in the muscle. The truth is quite different. The real factor is not insulin spike but rather insulin sensitivity.

It has been proven that as long as insulin sensitivity is high, even low (fasting) insulin levels along with amino acids will be sufficient to trigger mTOR/AKT ? the cellular pathway that deposits protein in the muscle towards repair and growth.

Overly spiking insulin with simple carbs immediately after exercise impairs insulin sensitivity and diminishes your capacity to sustain a healthy metabolism and a lean, strong physique.
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Brian Johnston

Ontario, CAN

I never found consuming simple sugars (not fruits or flour, since they are of a different ilk) had an effect on my appearance or training productivity. However, I'm not consuming a quart of ice cream or devouring 3-4 chocolate bars either. Again, if the protein is consumed beforehand, then it's already in the stages of being broken down and utilized, whereas the carb ingestion right after training accelerates recovery, since the FIRST STEP to recovery is to replenish glycogen stores. The body wants to do that before it expends energy on building more muscle.
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DNAHelix

New York, USA

Brian Johnston wrote:
I never found consuming simple sugars (not fruits or flour, since they are of a different ilk) had an effect on my appearance or training productivity. However, I'm not consuming a quart of ice cream or devouring 3-4 chocolate bars either. Again, if the protein is consumed beforehand, then it's already in the stages of being broken down and utilized, whereas the carb ingestion right after training accelerates recovery, since the FIRST STEP to recovery is to replenish glycogen stores. The body wants to do that before it expends energy on building more muscle.


The reason I brought up sugar is because sugars are the most quickly digested type of carbohydrates and are often referred to as simple carbohydrates. If simple sugars had no effect on you then what did you go for? Popcorn? Might actually be a good idea for some.

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Brian Johnston

Ontario, CAN

I do go for sugars, what are you talking about. Quote where I said otherwise. Fruits have fructose (they digest differently and are not recommended for glycogen loading after a workout), and flour is not a simple sugar.
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Brian Johnston

Ontario, CAN

solidgk wrote:
Overly spiking insulin with simple carbs immediately after exercise impairs insulin sensitivity and diminishes your capacity to sustain a healthy metabolism and a lean, strong physique.


My comment was based on this.
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Dan_The_man

Can of coke works well for me.
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DNAHelix

New York, USA

Brian Johnston wrote:
I do go for sugars, what are you talking about. Quote where I said otherwise. Fruits have fructose (they digest differently and are not recommended for glycogen loading after a workout), and flour is not a simple sugar.


Brian, you are always ready for a fight LOL.
Was not intended as a "take down" or a "jab".
I am also well aware of what kind of carbs are in the flour. Fructose is no news either, thank you very much :-)
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Brian Johnston

Ontario, CAN

A fight? Don't make up shit, claim I'm making a certain claim when I'm not. Is that too much to ask for, or am I barking up the wrong tree?
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DNAHelix

New York, USA

Brian Johnston wrote:
A fight? Don't make up shit, claim I'm making a certain claim when I'm not. Is that too much to ask for, or am I barking up the wrong tree?


You have been here for way too long, your sense of humor is almost non-existent.

Pick up fights with someone else.

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coalman426

im with dan.i like soft drinks.
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Brian Johnston

Ontario, CAN

Stop quoting and misrepresenting people... you've been here long enough to act like a rational, mature adult... no?
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DNAHelix

New York, USA

Brian Johnston wrote:
Stop quoting and misrepresenting people... you've been here long enough to act like a rational, mature adult... no?


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coalman426

lol
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DrFist

I'm starting to see that the "recovery" aspect of exercise is almost as important as the exercise itself.

Does anyone know what Arthur Jones recommended to consume after exercise?
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PTDaniel

That "pH Balanced" kre-alkalyn creatine is just creatine monohydrate mixed with baking soda.
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Ellington Darden

After workouts, Arthur Jones liked to eat an avocado and drink buttermilk.

Ellington
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DrFist

Thanks for sharing that Dr. Darden!

Avocado seems like a strange choice because avocado has a lot of fat content, which is not good for right after exercise...?
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