Q and A with Layne Norton

[LayzieBone085]

Layne, what is your view on taking creatine mono while trying to stay lean? What dosage would you recommend?

Read his article on bb.com
He takes creatine year round

5 part interview on YOUTUBE

Everyone should watch:

http://www.youtube.com/watch?feature...&v=tj0gJ1_reFw
http://www.youtube.com/watch?v=DVHFh...feature=relmfu
http://www.youtube.com/watch?v=j0J3q...feature=relmfu
http://www.youtube.com/watch?v=Tn72u...feature=relmfu
http://www.youtube.com/watch?v=IE_sM...feature=relmfu

[Unraveling]

Very good and entertaining interview. ^

[ukstrongman]

Hi layne, got a very important Q for myself, Ive been dieting now 8 weeks, and am in pretty lean condition (just for myself) i estimate around a solid 10-11% bodyfat level full abs tenses, ribs showing through, now ive been training weights 4 x a week and doing cardio 5x morning at 40minutes each time and i do no cardio after weights......

I start a new job in 2 weeks which means I will be away travelling the Uk for a while so I will have time to fit in training with weights, but not sure if I can do 2 sessions a day (one cardio, one weights). Now considering Im dieting just to get into lean condition i estimate i have another 4kg to lose to get into excellent shape which I would be very happy with (me being tough on myself) so thats around 4 weeks of dieting..... is there anyway i can diet with just 1 session a day... say do weights and then cardio straight after for 40minutes or is that too much? also on my offdays (i would have 3 of them) I could do cardio on those days too maybe even longer session? or maybe in the evening do a jog on the street session?

ive never really done much cardio after a session for fear id harm muscle or whatever but im not sure.. Im going to send this Q to few other pros on here and see the opinions.... thanks!

[Unraveling]

Hi layne, got a very important Q for myself, Ive been dieting now 8 weeks, and am in pretty lean condition (just for myself) i estimate around a solid 10-11% bodyfat level full abs tenses, ribs showing through, now ive been training weights 4 x a week and doing cardio 5x morning at 40minutes each time and i do no cardio after weights......

I start a new job in 2 weeks which means I will be away travelling the Uk for a while so I will have time to fit in training with weights, but not sure if I can do 2 sessions a day (one cardio, one weights). Now considering Im dieting just to get into lean condition i estimate i have another 4kg to lose to get into excellent shape which I would be very happy with (me being tough on myself) so thats around 4 weeks of dieting..... is there anyway i can diet with just 1 session a day... say do weights and then cardio straight after for 40minutes or is that too much? also on my offdays (i would have 3 of them) I could do cardio on those days too maybe even longer session? or maybe in the evening do a jog on the street session?

ive never really done much cardio after a session for fear id harm muscle or whatever but im not sure.. Im going to send this Q to few other pros on here and see the opinions.... thanks!

I know the question was to Layne Norton, but at least I can say that Layne prefers high intensity (sprints, intervals etc.) over low intensity cardio. Also high intensity cardio is also a lot more time efficient (and more effective).

[Marc_Nbg]

they are fine so long as you realize that at a certain point you will be doing really really long routines in order to get enough volume to continue progressing

cool, thanks a lot for your answer.
actually i don´t do the typycall bodybuilding style workout. i train more cross fit style with a lot of circuits ans supersets. i´m hitting the weights 3-4x a week and then i always do whole body. on the other 3 days i´m doing hiit cardio and circuit/ mma style stuff

[Canadian Muscle]

Hey Layne,

how do you feel of a post workout shake of whey protein and dextrose combo. Or would you recommend having a whey protein shake and a banana directly post workout.

thanks

[Canadian Muscle]

Hi Layne,

One More question ... Forgive me if this seems like a fairly dumb question. Post workout you want to consume something that quickly converts to glucose to get that insulin spike correct? I feel the need to ask someone that knows what they are talking about not these "broscientists." Dextrose will convert to glucose right? Now i usually consume a banana with my whey shake post workout. Does a banana convert into fructose? Should I be avoiding fructose post workout and be concentrating on getting glucose with my whey shake. Like I said I'm sorry if the question sounds kind of dumb. I'm just trying to optimize my post workout nutrition.

Thanks

[LayzieBone085]

Hi Layne,

One More question ... Forgive me if this seems like a fairly dumb question. Post workout you want to consume something that quickly converts to glucose to get that insulin spike correct? I feel the need to ask someone that knows what they are talking about not these "broscientists." Dextrose will convert to glucose right? Now i usually consume a banana with my whey shake post workout. Does a banana convert into fructose? Should I be avoiding fructose post workout and be concentrating on getting glucose with my whey shake. Like I said I'm sorry if the question sounds kind of dumb. I'm just trying to optimize my post workout nutrition.

Thanks

He already answered this:

http://forums.musculardevelopment.co...=1#post2989753

Go to the search on the top right "Search Thread" type in "Dextrose"

There is your answer.

"that is an old article. 99.99% of people overcomplicate post workout nutrition. I take BCAAs immediately post workout then just eat whole food to hit my macro targets when I get home. Have done that for years. There is no evidence that consuming high GI carbs helps increase anabolic response."

[ukstrongman]

hiya, do you think there is a difference in muscle gains if you use the economy priced protein powder vs the branded stuff~? concentrate vs isolate? which do you prefer brand wise and concentrate or isolate for you generally?

[LayzieBone085]

Check out Layne's new layout on his site:

http://www.biolayne.com/

and his new article on dieiting and mistakes.. great information roundtable:

http://www.predatornutrition.com/Fat...th-The-Experts

[Yeshawh]

it's fine. don't pay attention to things written by idiots

I don't know if this has already been addressed, but it is my understanding that aspartame (1-aspartyl-1-phenylalanine methyl ester) can be broken down into methanol in the stomach (the CH3-OH comes off during hydrolysis). Methanol is highly toxic (wood alcohol), and though the amounts ingested from a single serving would do no harm in a healthy person, a lot of aspartame such as drinking many diet drinks could have deleterious effects. The metabolism of methanol will further yield the more dangerous metabolites formaldehyde and formic acid by alcohol dehydrogenase and formaldehyde dehydrogenase, respectively, in the liver. Formic acid is detoxified in the liver by tetrahydrofolate pathways (which is why small amounts should pose no problem). Thus, it's a good idea to take extra folate if you're going to be ingesting aspartame.

Also of high importance, patients with PKU should have zero aspartame because it breaks down into phenylalanine. Thanks.

[firefighter67]

hey Layne was wondering if we can get ur impute on what the last week (basic sample) wud look like for a middle weight competitor (176lb) water, sodium, carb load and protein?!! and if didnt make weight fri night 6pm wut it wud look like for light heavys 176-198lbs thx for ur time!!

people keep saying 2g spring water sun, mon, 1g tue,wed, 1/2g thur, 16oz fri, sips sat, deplete carbs mon,tue,wed till 12pm. carb load thur, fri, sat and only protein with breakfast lunch dinner?? carbs like 1 yam or 2 rice cakes every 2hrs..

[LayzieBone085]

hey Layne was wondering if we can get ur impute on what the last week (basic sample) wud look like for a middle weight competitor (176lb) water, sodium, carb load and protein?!! and if didnt make weight fri night 6pm wut it wud look like for light heavys 176-198lbs thx for ur time!!

people keep saying 2g spring water sun, mon, 1g tue,wed, 1/2g thur, 16oz fri, sips sat, deplete carbs mon,tue,wed till 12pm. carb load thur, fri, sat and only protein with breakfast lunch dinner?? carbs like 1 yam or 2 rice cakes every 2hrs..

Here

http://forum.bodybuilding.com/showth...hp?t=132940313

[firefighter67]

thx i saw that was just wondering for more of a guide line for middle weight

[LayzieBone085]

thx i saw that was just wondering for more of a guide line for middle weight

Read the thread
Varies on:
- Metabolism
- How you dieted
- How long you have dieted
- How depleted you are
- How much you burn in a day (NEAT + Activity)

etc etc.. too many factors.

[Stanza]

Hey Layne
Hello i am new to the thread and Have some things i need clarified.
I am a natural powerlifter. I weigh 225 and am about 15-17% bodyfat. I am twenty three years old.
I have been trying to do some body recomposition. I am eating a 40p/30c/30f macro ratio. On training days i do 3500 calories and on off days i do 2900 calories. On all days i try to get in about 250 grams of protein a day because i watched your blog videos. I take 2g CLA 3 times daily and i take 1.5g of L carnitine 3x daily in the morning, pre workout and with dinner.

My questions.
I know this is just general information about me so i am expecting a general reply but do you think that i am getting enough food and my macros are good? could i improve on when i take my supplements? I dont know enough about L carnitine to know if i am doing it right?

You do BCAA in between meals and after workout, does your post work out BCAA include a protein shake? Or do you go home and eat right after?

In between meals i know that you do 5gBCAA with about 30g of mid GI carbs, what is the point of the carbs? is it to increase insulin or for gastric dumping?

And in your phat training I was wondering how you knew to add sets? Also for clarification, All of those rep ranges should be with a weight that is heavy enough to fail with in or close to those ranges, you usually say stop about 2 reps to failure. ( i know that you say dont train to failure to often and only go on the last exercise or two) I would assume that is right for all sets except the power movements on hypertrophy day?

I am sure you have heard of carbs that are really fast at causing gastric emptying but are slow GI, do you think carbs like this would have any benefit or is this just the latest moneymaker for companies?

thanks a lot for the forum and for not being a sell out. It is really cool to get actual fact and not broscience and placebo effect!

[SusanRiggs]

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