4-5AM: 10g BCAA, then workout
6AM: 10g BCAA
8AM: 10g BCAA
10AM: Big ass breakfast or lunch
5PM: Dinner with family
That's it! The BCAAs prevent muscle loss during the fasting period, so you don't have to eat right after you workout.
I recommend Scivation Xtend, it's delicious.
As far as macronutrient wise, you have to make sure that you're getting a large amount of protein in both meals, and high carbs/low fat on workout days and low carbs/high fat on rest days.
But is it a good idea to skip the protien shake straight after the workout? Would it be acceptable to have a one after workouts on workout days?
If you drink the protein shake right after the workout, then you immediately break your fast. But if you have the BCAAs instead then you can drink the protein shake when your feeding window starts. You won't lose any muscle by waiting.
Yes, it is okay to skip the protein drink till later. When you train in fasten state and prolong the fast, you extend the release of testosternon/HGH in your body. If you have the protein drink, you will get a insulin release with will stop the fat burning hormones to be released. this all goes vs. CW, but I have been following this routine and I love the advice that Feren6 has been given to you.
If you want to lose weight, intense sprints once every ten days is too long. Once every 7 days is fine. 2x even better. Good luck!
Thanks friends, will give it a go. Probably will not be till after new years break before I can get into the full swing of it. I'm sure I'll have more questions then.
Already got a question.
With the BCAA's you mention, I noticed that there is no Glutamine. Should I buy and take an additional Glutamine supplement with the other BCAA's (L-Leucine, L-Isoleucine and L-Valine).
You can, but don't need to.