Layne Norton

[str8flexed]

Layne. I am a competitive athlete (baseball) and starting monday we will be having weights @ 6am (intense olympic lifts and complexes) as well as practice @ 2pm. What would be something I could eat when I wake up @ 5 30 that will be quick and provide sufficient energy to lift? I will sip ~ 6-8 scoops Xtend during training if that matters. Also, because I have the Xtend for during training, do I need the insulin spike PWO or should I just have a regular meal with P + C + F? These are kind of scivation diet questions but I was wondering your advice on the subject.

i would say some whey with dry oatmeal & a bannana into a blender and add cinnamon & PB.

-Layne

[str8flexed]

Layne, couple of quick questions.

1. I'm a little confused by trying to read some of the literature right now on the difference between a protein and a BCAA. My understanding is that a protein was a BCAA. Can you clarify the differences for me? What makes one better than the other in certain time frames?

2. One of my friends in the office where I work has asked me about how beneficial high levels of protein would be to a person who lifts only twice a week, but does triathalons. I could only tell him about the fat I lost using a high protein/low carb diet and lifting because I limited my cardio to the minimum I needed for my unit PT. Do you have any advice references for me to give to him?

3. I made my goal for meeting weigh in requirements for the physical fitness test, and want to add carbs back into my diet. Actually I have started putting carbs up varying 100-150g/day for the last several days. Is there a happy mediuum between mass building and dieting such that I can continue to lose fat/lovehandles and build some crazy muscle?

Thanks for your time, Layne. It means a lot to us little guys to be abe to get advice/knowledge from the people who are the top in this sport.

Dustin

1. protein is made up of amino acids. BCAAs are a category of amino acids.

think of protein as a building made up of bricks. Bricks are those amino acids. BCAAs are a certain type of brick

2. eating a high protein diet better enables your body to run on endogenous sources of fuel which is great for an endurance athlete. It also helps with mitochondrial turnover

3. no not really. if you want to build significant muscle you are going to have to overeat at some point. If you want to lose fat you are going to have to diet. You cannot overeat and diet at the same time. You may build small amounts of muscle but you aren't going to build 'crazy' muscle.

-Layne

[str8flexed]

I agree. I am working with Layne for my contest prep, and he is AWESOME, I am very happy with my progress thus far. I think Layne is definitely generous in the information & help he gives out on these message boards. I know he is "paying it forward" and all but, sometimes I think too many people take advantage. It is ridiculous for someone to assume he will do a diet for them for free.....he gives so much to so many people. There is a difference between asking for advice and using someone for their knowledge to better themselves. Layne, I respect you to the highest degree and I hope everyone that asks you for advice does as well

thanks Gina. I do not mind helping people, I think this thread evidences that. And I'm also not the type to be overly sensitive but lately people have really been pushing me and to be honest, it is very dissappointing to see how far people will go to take advantage of you. I recently had someone request for me to make them a diet & training program and when I told them I did not have time to do that for free for everyone who asks and that it wasn't fair to me or my clients to do that for free, I also gave him my rate info. His reply was "FUCK YOU". People can really be jerks.

-Layne

[str8flexed]

Hey Layne, I'm on a keto diet, I was thinking of bringing up the intensity of my cardio. Right now I'm walking 1 - 2 hours a day. I was going to start walking up and down the stairs at work for 30 min in the morning. On the Keto diet do you think I'll burn to much muscle doing this?

i think you'll be ok

[Superman230]

Layne,
You may have answered this question before, but what do you weigh in the offseason and what do you try to get down to on-season?

I am a natty, and I am looking to put more quality size on for 08. I am at the moment 235-240, 5'11.

this is what I am doing for a diet. ( some days my be slightly diff. such as cheat food)

1. 3/4 cup oats or 2 slices eziekiel bread
2 tblsp all nat pb
9 egg whites
animal pak

2. 2 scoops whey isolate
10g glutamine
1 teaspn powder bcaa by NOW

3. 6oz (cooked) chick
1 cup br or sweet pot
1 tbslp pb

4. repeat 3 plus veg

pre-workout
no-xplode

pwo, vitargo+ cellmass, 30min later 30g protein w/ 10g glutamine, bcaa

[Superman230]

Layne,
You may have answered this question before, but what do you weigh in the offseason and what do you try to get down to on-season?

I am a natty, and I am looking to put more quality size on for 08. I am at the moment 235-240, 5'11.

this is what I am doing for a diet. ( some days my be slightly diff. such as cheat food)

1. 3/4 cup oats or 2 slices eziekiel bread
2 tblsp all nat pb
9 egg whites
animal pak

2. 2 scoops whey isolate
10g glutamine
1 teaspn powder bcaa by NOW
2 rice cakes

3. 6oz (cooked) chick
1 cup br or sweet pot
1 tbslp pb

4. repeat meal 3 plus veg

pre-workout
no-xplode

pwo, vitargo+ cellmass, 30min later 30g whey protein w/ 10g glutamine, bcaa

5. steak, fish or chick (8oz-10oz)
veg

6. 30g whey protein w/pb

What do you think about this nutrition intake? Do you reccomend a natural test booster such as gaspari's nolvadex xt or Hypertest by axis labs?

My goal is to get on stage at about 215-220. I am looking to win the nancy andrews show in MA so I can get my wnbf card.

Thanks in advance for your input.

[Toddbz]

thanks Gina. I do not mind helping people, I think this thread evidences that. And I'm also not the type to be overly sensitive but lately people have really been pushing me and to be honest, it is very dissappointing to see how far people will go to take advantage of you. I recently had someone request for me to make them a diet & training program and when I told them I did not have time to do that for free for everyone who asks and that it wasn't fair to me or my clients to do that for free, I also gave him my rate info. His reply was "FUCK YOU". People can really be jerks.

-Layne

Well. I certainly hoped his response to you like that brighten his day. Just makes me shake my head sometimes and wonder just what some of those people do to put bread on the table. I think that some people must have an obscured view of you in that you're really coming into some major popularity, and 'that type of person' must have the idea that you start your bbq with $100 bills. Hell even ol' Ronnie Coleman charges for his weekend deal.
I personally think that you're doing one hell of a job and all the success stories have proven that.

[str8flexed]

Well. I certainly hoped his response to you like that brighten his day. Just makes me shake my head sometimes and wonder just what some of those people do to put bread on the table. I think that some people must have an obscured view of you in that you're really coming into some major popularity, and 'that type of person' must have the idea that you start your bbq with $100 bills. Hell even ol' Ronnie Coleman charges for his weekend deal.
I personally think that you're doing one hell of a job and all the success stories have proven that.

thanks todd, I think people believe that since i've been successful in bodybuilding and academically thus far as well as having my show that I must be raking in the dough. In reality I'm a graduate student who has over 20k in loans and lives in an apartment LOL.

[str8flexed]

Layne,
You may have answered this question before, but what do you weigh in the offseason and what do you try to get down to on-season?

I am a natty, and I am looking to put more quality size on for 08. I am at the moment 235-240, 5'11.

this is what I am doing for a diet. ( some days my be slightly diff. such as cheat food)

1. 3/4 cup oats or 2 slices eziekiel bread
2 tblsp all nat pb
9 egg whites
animal pak

2. 2 scoops whey isolate
10g glutamine
1 teaspn powder bcaa by NOW
2 rice cakes

3. 6oz (cooked) chick
1 cup br or sweet pot
1 tbslp pb

4. repeat meal 3 plus veg

pre-workout
no-xplode

pwo, vitargo+ cellmass, 30min later 30g whey protein w/ 10g glutamine, bcaa

5. steak, fish or chick (8oz-10oz)
veg

6. 30g whey protein w/pb

What do you think about this nutrition intake? Do you reccomend a natural test booster such as gaspari's nolvadex xt or Hypertest by axis labs?

My goal is to get on stage at about 215-220. I am looking to win the nancy andrews show in MA so I can get my wnbf card.

Thanks in advance for your input.

I am around 230 in the offseason, was 195 at my last shows. what did you weigh at your previous shows?

I think your diet is good, I think you could cut the glutamine and save some money

[bhman6]

dude nothing wrong with the apartment life

any official DVD release date?

[str8flexed]

dude nothing wrong with the apartment life

any official DVD release date?

not yet. shooting for christmas

[Toddbz]

thanks todd, I think people believe that since i've been successful in bodybuilding and academically thus far as well as having my show that I must be raking in the dough. In reality I'm a graduate student who has over 20k in loans and lives in an apartment LOL.

Yeah but how glorious is it going to be when you're done.
I certainly apperciate all that you do.

[Superman230]

I am around 230 in the offseason, was 195 at my last shows. what did you weigh at your previous shows?

I think your diet is good, I think you could cut the glutamine and save some money

I was 203 at the nancy andrew show in May. I ran that dumb Keto diet and I lost about 20lbs in the last 4 wks of my diet. A lot of the weight loss was muscle. I am trying to put that muscle back on. I won the hvy wt and took runner-up in the overall.

The Glutamine I get 4 free so no worries there.

Is their anything that you would suggest that may help as far supps or diet?

[gainmusclefast]

would probably be great if it indeed works

so this is stil considered usable by natural bbs? sorry idk much

[Nuke]

no not really. if you want to build significant muscle you are going to have to overeat at some point. If you want to lose fat you are going to have to diet. You cannot overeat and diet at the same time. You may build small amounts of muscle but you aren't going to build 'crazy' muscle.

Crap. My command has gone to the daddy approach for physical fitness requirements. We are required to be weighed in or measured and pass BCA requirements once a month. I guess the best bet is to continue losing the BF until I get to a point where I can add some pounds and still make BCA. (Damn the endomorph with a small neck!) Thanks for the answers.