Saturday Training and Diet Day 103

A: Bench: Build quick to a tough 5; rest as needed
B1: Strict Dip w/15# attached @31X1 AMRAP; rest 20 sec.
B2: DB bent over row @ 21X1; 12-15; rest 3 min. X 5
C: GHD Situp or =; 12-15 keeping them fast; rest 1 min. X 3

Results
A) 205#
B1) 8/7/6/6/6
B2) 45 for all sets 15/14/13/12/12
C) Complete

Starting to do incorporate some Leangains protocols in regards to Training in a Fasted state and my "Feed Windows"
Here's a sample setup for training in the morning and feeding phase at noon or later.

6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.

So I will be giving this a shot for a month or so and see what happens.. really not a huge change to what I'm doing now, just going to increase my BCAA intake and push my first meal back a few more hours.. The only time I might change me schedule is if something pops up and I don't get enough sleep or I have an early lesson etc.. Here is a little info on Training Fasted and not eating a meal directly after the workout, instead waiting a few hours later to eat my largest Post Wod Meal of the day.

Protein Synthesis
Consuming BCAAs every other hour through the fast is sufficient to keep protein synthesis stimulated and prevent protein breakdown. If protein intake is completely omitted, it would undoubtedly affect results negatively. Thus the compromise of ingesting BCAA pre- and post-workout through the fast, before the real post-workout meal, which is initiated at the usual time of the feeding phase.

Will we still derive the benefits from regular fasting if we consume small amounts of protein throughout the fast post-workout? Yes. If carbs are omitted, the increased insulin sensitivity will quickly bring back basal insulin to fasted state levels despite consuming 120 calories worth of fairly insulinogenic amino acids. The fasted state is almost fully maintained post-workout.

When the post-workout meal comes around is also when muscle protein synthesis is beginning to take off. Though muscle protein synthesis is acutely stimulated post-workout in response to resistance training and protein intake, studies show some latency in regards to elevation and peak. Protein synthesis starts to climb about 3-4 hours post-workout, reaches a peak at the 24-hour-mark and returns close to baseline values 36 hours post-workout (or 48 hours depending on who you ask; studies on this topic show slightly different results regarding length and peak of elevation). Even if you push back the post-workout meal a few hours, you will be in the fed state at a time when nutrient partitioning is optimized and muscle growth likely to occur.

By consuming small amounts of BCAA through the fasted state we are stimulating synthesis and halting breakdown. A few hours later, when protein synthesis is increasing, we enter the fed state. The latency seen with protein synthesis in response to training, and the fact that we have amino acids (BCAA) in circulation pre- and post-workout, goes a long way in explaining why clients following this protocol get equal results to those following other protocols.

Diet

Upon waking up - Green Tea with 10g each of BCAA/Creatine Solution
9am) 10g BCAA's
10am) 10g BCAA's
11am) 10g BCAA's
Noon WOD
Post WOD 10g BCAA's/Creatine/Glutamine

Feeding Window 12:00pm - 7:00pm
Meal 1 Post Wod (Noon)
Egg, Bison and Spinach Loaf with Avocado + Salsa

Meal 2 (3pm)
6oz Pastured Chicken Breast Baked, 4oz Mixed Greens, 8oz Cucumber, 4oz Mushrooms + Dijon Mustard and Apple Cider Vinegar Dressing

Meal 3 (6:30pm finished eating)
8oz Grassfed Ground Beeg 90%, 1 Bag of Broccoli and Cauliflower Blend, 4oz Onions + Salsa Verde

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,621
Total Protein: 150
Total Fat:  78
Total Net Carb: 38