Layne Norton

[str8flexed]

Layne, couple quick questions:

1) only difference nutritionally b/w off days and workout days for me are 200 g Carbs lower and 20 grams Fat higher on Off Days; @ 100 over maintenance on Off days and almost @ 800 above maintenance on workout days to get a 500 cal surplus over the course of a week; does this sound good or is too large/unnecessary of a gap? (my workouts are ~ 1 h 20 min)

2) What do you think of Doggcrapp training (not just the principles but following it as its outlined)? I tried but did not find any comments on this board or other boards by you on DC..

Thanx

1) i think that gap is too large
2) I like the rest-pause principle & i like the heavy stretching & training. However, what I don't like is they really only take advantage of overload purely through trying to add more weight and do not modulate other factors like frequency, volume, etc.

-Layne

[Nuke]

the first article was written when i was 19 & stupid, the other was written some time later, and it what i would recommend

Wow, when you were 19 and stupid, you were smarter than me at 32. lol.

Thanks for the clarification. There's too much contradictory information on cardio out there.

[str8flexed]

no problem, I understand

[gainmusclefast]

layne do u preffer wms or vitargo?

[bulldog21]

Layne could you talk a a little about the ass whooping in sushi eating you recieved by me?

Thanks I really appreciate it...

[Nuke]

Layne,

Could you give me some advice on how to split my carbs up?

I figure I am more of an endomorph because of the love handles and spare tire I have stored up over the years despite somewhat regular exercise (I'm in the military). I think I am around 20% BF. I want to diet to get down to around 10-12% (I hear this is the best range for building muscle). According to the calculator in your article, at 189lbs, I should eat 85-93g Carbs per day split approx. like:
breakfast: 13-14g
Preworkout: 31-32g
during the workout: 18g
postworkout: 22-23g
with 4-5g spread throughout the day for various veggies.
Because of I have to escort my wife to dialysis treatments 3 times a week in the evenings after work, I lift in the morning.

My schedule looks like this:
0315 wake-up
0330 eat
0415-0600 workout
0630-1500 work
(1545-2100 dialysis treatments for my wife - tues, thurs, sat)

what is the best way to split the carbs? Particularly how would you recommend using the morning (breakfast, pre-, during, and post-workout)?

Is there a good place to find out which veggies to eat (i.e. GI information, or a list of good ones for bb'ers)?

Thanks.
Dustin

[str8flexed]

layne do u preffer wms or vitargo?

wms

[str8flexed]

Layne could you talk a a little about the ass whooping in sushi eating you recieved by me?

Thanks I really appreciate it...

PFFFF... I think pound per pound I killed ya... then again if we went by pound per pound... to beat me you'd probably need them to bring the sushi to the table with a dump truck

[str8flexed]

Layne,

Could you give me some advice on how to split my carbs up?

I figure I am more of an endomorph because of the love handles and spare tire I have stored up over the years despite somewhat regular exercise (I'm in the military). I think I am around 20% BF. I want to diet to get down to around 10-12% (I hear this is the best range for building muscle). According to the calculator in your article, at 189lbs, I should eat 85-93g Carbs per day split approx. like:
breakfast: 13-14g
Preworkout: 31-32g
during the workout: 18g
postworkout: 22-23g
with 4-5g spread throughout the day for various veggies.
Because of I have to escort my wife to dialysis treatments 3 times a week in the evenings after work, I lift in the morning.

My schedule looks like this:
0315 wake-up
0330 eat
0415-0600 workout
0630-1500 work
(1545-2100 dialysis treatments for my wife - tues, thurs, sat)

what is the best way to split the carbs? Particularly how would you recommend using the morning (breakfast, pre-, during, and post-workout)?

Is there a good place to find out which veggies to eat (i.e. GI information, or a list of good ones for bb'ers)?

Thanks.
Dustin

I would have 30-35g carbs at breakfast/preworkout then 30-35g post workout, and then I would put the rest of them throughout the rest of the day.

sorry to hear about the dialysis for your wife. Do you mind if I ask how that came about?

-layne

[gainmusclefast]

hey layne ive been eating my carbs at just breakfast / pre-workout / post-workout, 1.5cups of oatmeal each time, do you think i would get better results if i just did same amount just stretched out over all my meals?

im trying to lean bulk btw

[str8flexed]

well i think all your meals should probably have some carbs, but I think you definately should have more at pre/post workout

[JDub]

Layne - was checking out your website the other day and noticed your pictures under "photo shoots" Looking damn good man! Are those pics recent after your cut prepping for your video?

[str8flexed]

no, most were from about a year ago during my contest season, thanks for the props though!

[mrfitness81]

i think the fact you haven't gained weight is a good thing, it shows that your metabolism has really cranked up due to the cyclic bulk/cut you did and your insulin sensitivity is very high. I would add 5g protein, 15g carbs, and 3g fat and i would do that every week until you start gaining weight.

-Layne

Thanks for the advice Layne, you are a class act.

[str8flexed]

no problem bro