Layne Norton

[Rzilla]

the other point to make is that unless you workout in the morning without eating, and you eat like a typical bodybuilder (eating frequently) there will NEVER be a point during the day where you don't have ample levels of EAA available to maintain synthesis

excellent point. last question (for now anyway) do you ever take in high gi carbs pre workout?

on a side note, you are honestly the most helpfull of anybody on any of the boards. not only do you work your ass off in the lab and in the gym everyday but you also make it a staple in your day to help anyone who asks you a question, no matter how simple. You are an inspiration. Thanks.

[str8flexed]

I remember what it was like when I got into bodybuilding and had no one to help me... I want to ensure people have a resource so I do what I can.

I do take high GI carbs preworkout if I don't have time to get in a good meal, otherwise I don't purposefully take in sugary carbs preworkout

[jianblaze]

Layne, what are your thoughts on Jeff Willett and Skip Lacour and their approach to training and nutrition? Being a natty, I'm sure you're familiar w/ AST's website correct? It seems that they advocate a lil too much protein, but I've made good gains of their MAX-OT program in the past. Have you heard of their bracketing method? It's where they consume dextrose w/ whey isolate and creatine preworkout, and again postworkout. I believe Willett takes in 48g protein, 48g carbs w/ 5g of creatine mono pre and postworkout. Where would BCAA's fit in the mix if you were to use this method? Again, thanks for your insights, they're ridiculously helpful!

[jianblaze]

Or better yet, what exactly are your pre and post workout meals?

[Rzilla]

Or better yet, what exactly are your pre and post workout meals?

pwo shake is 15g xtend + 30g 50/50 mix of waxy maize & dextrose w/ 3g creatine monohydrate

[str8flexed]

pwo shake is 15g xtend + 30g 50/50 mix of waxy maize & dextrose w/ 3g creatine monohydrate

thanks

[hulk7280]

Layne Norton- the 8th Natural Wonder

[JDub]

how old is she? how much weight did she lose? what were her macros when cutting?

We started her at 50/15/35 and adjusted every two weeks to ensure Pro & Fat was kept at 1.5 and .5 grams per lbs. We kept carbs at 30g for breakfast and 30g PWO the entire time. She started at 130 and reached 120 in 12 weeks. She's 29. She doesn't compete or anything but like to stay in shape and try different things. She lifts 4 days per week for 45 mins with 30 min cardio (stair master or treadmill) immediately after.

Thanks for your help!

[DEDICATE92]

It's gametime!

Layne,

Did the BCAA's post workout today, felt replenished but not bloated after the workout, had whey about 1 hour later. Thanks for the tip! Today is 12 weeks out, officially started my precontest countdown!

[str8flexed]

We started her at 50/15/35 and adjusted every two weeks to ensure Pro & Fat was kept at 1.5 and .5 grams per lbs. We kept carbs at 30g for breakfast and 30g PWO the entire time. She started at 130 and reached 120 in 12 weeks. She's 29. She doesn't compete or anything but like to stay in shape and try different things. She lifts 4 days per week for 45 mins with 30 min cardio (stair master or treadmill) immediately after.

Thanks for your help!

I would reduce fat to about 35-45g and reduce her protein to about 150 and slowly start re-introducing carbs. Add in 25g this week and then the following week add in another 15g. If she wants to maintain this weight essentially keep adding in carbs in 10-15g intervals every week until she starts gaining weight (don't pay attention to the first week as she will gain some weight simply from glycogen) but after that if she gains weight then level off the carbs.

[str8flexed]

Layne,

Did the BCAA's post workout today, felt replenished but not bloated after the workout, had whey about 1 hour later. Thanks for the tip! Today is 12 weeks out, officially started my precontest countdown!

great! which show are you doing?

[str8flexed]

Layne Norton- the 8th Natural Wonder

I like that... but i dunno, it sounds kind of cocky LOL

[DEDICATE92]

great! which show are you doing?

Shooting for the NANBF Natural USA on Oct. 27th in IL. Aiming for that coveted pro-card!

[str8flexed]

awesome. I may end up attending that show, even though the WNBF isn't in exactly my good graces right now, I have some people competing so I'll want to see them do well; and of course would like to root you and others on as well

[JDub]

I would reduce fat to about 35-45g and reduce her protein to about 150 and slowly start re-introducing carbs. Add in 25g this week and then the following week add in another 15g. If she wants to maintain this weight essentially keep adding in carbs in 10-15g intervals every week until she starts gaining weight (don't pay attention to the first week as she will gain some weight simply from glycogen) but after that if she gains weight then level off the carbs.

Cool....We'll try it. thanks man!