FT Questions....

[Scott Stevenson]

Great, so I'm going to do the 50/50 WM/Malto
Concerning protein sources i'm a bit lost around peptopro, bcaa, eaa, whey isolate ... Is it better to mix them up or Whey isolate only + Carbs + Creatin are fine ? Moreover, what do u think of plant-based protein ? Used to buy this one

for info training around 5pm +/- 1h30
(preworkout meal 4pm, postworkout meal 8pm)

I really love chatting with you Scott because u're one of these people very knowledgeable and generous, never seems to be pissed off

Screw you and your questions!!! LOLOLOLO!!! JUST KIDDING!

Check the book for more details on protein and intra, but the use of EAAs (or BCAAs) once you've met that needed to maximally stimulate myofibrillar protein synthesis isn't likely to do much good for you.

It's unlikely, but possible that if you were to train in a fasted state and use only EAAs you'd end up short changing yourself b/c you'd be using nonEAAs derived from other tissues / already in the body and thus robbing Peter to pay Paul. You're probably fine with your schedule.

So, with a sub-optimal amount of whole, complete protein, you can assist MPS by adding EAAs. With only EAAs you could be short on non-EAAs. It's easiest to simply include a complete high quality (typically animal based, e.g. whey) protein source which will meet your EAA and non-EAA needs.

Whey outperformed Soy, for instance, as far as MPS and muscle growth. (I believe I cover this in the book, and if not, have in articles on Elite FTS.)

The vegan mix can be high quality (e.g., pea contains a high % of EAAs) depending on how you mix it.

Whey Iso + (high GI, easily absorbed) carbs + creatine is a great combo.

Folks adding large amounts of typically more expensive EAA when they could essentially get the same amount of EAAs by taking in double the protein amount (gram-wise) and also get the non-EAAs as well.

Here's a study in older folks showing that EAA's are inferior to whole whey for for creating positive protein balance when post-absorptive (fasted): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2612691/

-S

[Tintin]

Thanks a lot for all this stuff, I'm going to check your paper about soy, even I avoid it.
As I am a true dairy intolerant (makes my nose bleeding, red spots on my skin, stomach ache...)
I prefer plant based protein.

Concerning the aminogram :

Vegan Blend g/100g of Protein in Vegan Blend Powder :
ALANINE 2.484
ARGININE 4.7822
ASPARTIC ACID 7.031
CYSTINE 1.249
GLUTAMIC ACID 10.7991
GLYCINE 2.3515
HISTIDINE 1.7454
ISOLEUCINE 2.4665
LEUCINE 4.866
LYSINE 3.4602
METHIONINE 1.218
PHENYLALANINE 3.0718
PROLINE 2.721
SERINE 3.8282
THREONINE 2.5925
TRYPTOPHAN 0.4776
TYROSINE 3.676
VALINE 3.6342

Seems good, i think I'll go for 40g, as the mix is 75% prot it ll give me 30g of protein.
But there is only 1,46 g of leucine, so I'll add 5g bcaa to add enough of them to trigger the anabolic response.

[Scott Stevenson]

Thanks a lot for all this stuff, I'm going to check your paper about soy, even I avoid it.
As I am a true dairy intolerant (makes my nose bleeding, red spots on my skin, stomach ache...)
I prefer plant based protein.

Concerning the aminogram :

Vegan Blend g/100g of Protein in Vegan Blend Powder :
ALANINE 2.484
ARGININE 4.7822
ASPARTIC ACID 7.031
CYSTINE 1.249
GLUTAMIC ACID 10.7991
GLYCINE 2.3515
HISTIDINE 1.7454
ISOLEUCINE 2.4665
LEUCINE 4.866
LYSINE 3.4602
METHIONINE 1.218
PHENYLALANINE 3.0718
PROLINE 2.721
SERINE 3.8282
THREONINE 2.5925
TRYPTOPHAN 0.4776
TYROSINE 3.676
VALINE 3.6342

Seems good, i think I'll go for 40g, as the mix is 75% prot it ll give me 30g of protein.
But there is only 1,46 g of leucine, so I'll add 5g bcaa to add enough of them to trigger the anabolic response.

I think I'd prefer plant based protein in your case.

Pea is pretty high in EAAs and soy is not terrible. It's splitting hairs, but you'd do better to add in more EAAs vs. simply BCAAs.

Cricket protein isn't a bad source, either, although I've not been able to find an AA breakdown specifically. (https://www.researchgate.net/profile/Alb...nails.pdf)

Document Moved

-S

[thethinker48]

A little update on the shoulder issue. Been rehabbing aggressively, researching some BPC 157 (big Dave Smith style). Shoulder felt a lot better, especially from the break on it during the cruise.

Decided to go heavy again during today's first upper load session.

Tried incline smith; shoulder felt off, only did warmups.

Tried incline DB, shoulder felt off, only did warmups.

Tried flat DB bench: could only do 100s for 4 reps before realizing something's going to break.

Did 1 set of pec deck to failure. Felt like crying afterwards [emoji24][emoji22] (not from physical pain but from the pain of not being able to train as heavy). Talk about first world problems...

Anyway, I hate to bore you with this stuff. My question is, is it fine to load the chest with some high rep (15-20 rep) to failure work and logbook that instead of my normal heavy 6-8 rep loads because I think the tendonitis is still flaring with those loads?

I have gotten tremendous growth off loading the chest with heavy progressive training; feel real bad taking a step backwards with this shoulder business.

I really appreciate you on behalf of myself and others for taking the time to read through our nonsense and answer these questions.



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[Scott Stevenson]

A little update on the shoulder issue. Been rehabbing aggressively, researching some BPC 157 (big Dave Smith style). Shoulder felt a lot better, especially from the break on it during the cruise.

Decided to go heavy again during today's first upper load session.

Tried incline smith; shoulder felt off, only did warmups.

Tried incline DB, shoulder felt off, only did warmups.

Tried flat DB bench: could only do 100s for 4 reps before realizing something's going to break.

Did 1 set of pec deck to failure. Felt like crying afterwards [emoji24][emoji22] (not from physical pain but from the pain of not being able to train as heavy). Talk about first world problems...

Anyway, I hate to bore you with this stuff. My question is, is it fine to load the chest with some high rep (15-20 rep) to failure work and logbook that instead of my normal heavy 6-8 rep loads because I think the tendonitis is still flaring with those loads?

I have gotten tremendous growth off loading the chest with heavy progressive training; feel real bad taking a step backwards with this shoulder business.

I really appreciate you on behalf of myself and others for taking the time to read through our nonsense and answer these questions.

Sorry to hear you're still struggling with this.

BPC-157 isn't going to remedy everything, as I think you're finding out.

Did you try to seek out someone to take a look at your shoulder?...

I don't think you have a choice as far as doing something different. It could be that lighter loads will avoid aggravating the issue, but that's an absolute certainty.

I don't think you know what's going on in there yet, so it's very much a black box at this point...



-S

[thethinker48]

Sorry to hear you're still struggling with this.

BPC-157 isn't going to remedy everything, as I think you're finding out.

Did you try to seek out someone to take a look at your shoulder?...

I don't think you have a choice as far as doing something different. It could be that lighter loads will avoid aggravating the issue, but that's an absolute certainty.

I don't think you know what's going on in there yet, so it's very much a black box at this point...



-S

What kind of a specialist do you recommend seeing?

A chiropractor or physical therapist? Or maybe go to a sport specific doc?

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[thethinker48]

Wish I could do more than play the same old tune here, but really, you'll need to figure out what that pop is in your shoulder, i.e., what structure is popping.

My first guesses would be that it could be a cartilage issue. Secondly, it could be an impingement (supraspinatus or biceps brachii). You'll need to figure out what's wrong before you can go about fixing it.

If the broomstick stretch is helping, in the right measure, that's a good start of course.

Many people with shoulder issues (and other recurring, nagging "niggle-type" injuries) find that they need to do certain pre-hab exercises religiously in order to keep the injury from cropping its ugly head. So, if you can get it under control (some time away from the exercises that give you problem), you may be able to keep it that way (and move to back to those exercises).

So, as always, though, I'd check with a medical practitioner (same sorts of folks as I recommended just a few posts up, including also finding an orthopedist and perhaps an athletic trainer who can help figure out what's going on).

Hope you get it figured out!

(If this helps, I had a nagging pop under my knee cap many years ago that went on for well over a year and kept me from training legs properly. When I finally stayed completely away from doing the things that aggravated it, got the issue under control, I was eventually able to move back to training as I had been. )

-S

Nevermind; just had to reread this post.

Will continue rehabbing, will hunt for a physical therapist, and get some scans of the area. Really hoping it's not any kind of rotator cuff tear; there is crunching and grinding in the joint, but it's also present in the left one which doesn't hurt.

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[Scott Stevenson]

What kind of a specialist do you recommend seeing?

A chiropractor or physical therapist? Or maybe go to a sport specific doc?

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Any of the above! Many folks will be limited by insurance as far as who they can see / where they want to start. If you need an MRI, then a chiro or PT would probably refer you back to a Doc. A Doc might refer you to a PT (but rarely a Chiro). Some Chiro's are very good and others not as proficient in working with folks who weight training. If you can find one who specializes in Sports Chiro, does ART, Graston, etc, then you're probably on the right track.

-S

[Flexhanney101]

Scott I was after some advise please. I spoke to you before about finding it hard to fit in the sessions due to my work and becoming a father I can only train 45 mins first thing in the morning and doing tier 2 it’s to much of a rush and I feel I’m rushing my sets just to get them done instead of focusing on intensity and getting in the zone. You suggested me splitting up the program to a family man plan split over 5 days . 1.lowerload 2.upper pump 3.lower pump 4.upper load 5.full body muscle rounds . I can for the first 4 days I’m at a tier 2 but the muscles round I just can’t get it finished
I can manage about 6 muscle rounds in 40 mins and for full body is that enough ? I don’t wanna miss out on any gains if I don’t have to if you had any ideas I would much appreciated your thoughts ?

[Scott Stevenson]

Scott I was after some advise please. I spoke to you before about finding it hard to fit in the sessions due to my work and becoming a father I can only train 45 mins first thing in the morning and doing tier 2 it’s to much of a rush and I feel I’m rushing my sets just to get them done instead of focusing on intensity and getting in the zone. You suggested me splitting up the program to a family man plan split over 5 days . 1.lowerload 2.upper pump 3.lower pump 4.upper load 5.full body muscle rounds . I can for the first 4 days I’m at a tier 2 but the muscles round I just can’t get it finished
I can manage about 6 muscle rounds in 40 mins and for full body is that enough ? I don’t wanna miss out on any gains if I don’t have to if you had any ideas I would much appreciated your thoughts ?

I'd put your arm and ab work MRs along with lower pump, and calf MR's on the upper load day.



-S