BSSA stack

i got my first lot of Whey concentrate and whey isolate. BCAA's still to come in.

now... what do you guys stack in your whey (post workout shake)

im leaning towards 50/50 iso/concentrate, with 5g bcaa's.

is thats good enough as post workout?

Howsit, what's the idea around mixing the whey? And yes 5g bcaa post w/o should be sufficient.

use the isolate post workout it absorbs quicker than the concentrate.then followed by your post workout meal

MikeM1 wrote: Howsit, what's the idea around mixing the whey? And yes 5g bcaa post w/o should be sufficient.

Is 5g fine? I thought at least 10g. When i do fasted cardio i take 20g BCAA. Am i overdoing it?

That is a bit much. U just pissing it away. Where's your hi gi carb post workout or don't u use that

ABC01 wrote:

MikeM1 wrote: Howsit, what's the idea around mixing the whey? And yes 5g bcaa post w/o should be sufficient.

Is 5g fine? I thought at least 10g. When i do fasted cardio i take 20g BCAA. Am i overdoing it?

I take 15g BCAA and 10g glutamine intra everyday. 20g is fine with fasted cardio.

U are doing fasted cardio I assume to take advantage of low insulin levels and maximize fat burning. But taking 20 grams of bcaa will raise your insulin quite significantly and that would stall fat burning

ice-rip wrote: That is a bit much. U just pissing it away. Where's your hi gi carb post workout or don't u use that

I add the BCAA to my postworkout shake. Was just asking about the amount. During fasted cardio i have that in my waterbottle. Not much fasted cardio on current programme but the BCAA is still in my waterbottle during cardio

ice-rip wrote: U are doing fasted cardio I assume to take advantage of low insulin levels and maximize fat burning. But taking 20 grams of bcaa will raise your insulin quite significantly and that would stall fat burning

The anti-catabolic properties the BCAA has is more beneficial than the small raise in insulin. Also there is not much sugar for the insulin to be stored as fat. The BCAA will help with the protein synthesis and the little bit of raise in the insulin it causes will help transport nutritents. So in other word go for it

@ABC why do you take it Post Workout?

iMan wrote:

ice-rip wrote: U are doing fasted cardio I assume to take advantage of low insulin levels and maximize fat burning. But taking 20 grams of bcaa will raise your insulin quite significantly and that would stall fat burning

The anti-catabolic properties the BCAA has is more beneficial than the small raise in insulin. Also there is not much sugar for the insulin to be stored as fat. The BCAA will help with the protein synthesis and the little bit of raise in the insulin it causes will help transport nutritents. So in other word go for it

@ABC why do you take it Post Workout?

I find it easier to take it with the shake. I use to use VPX powershock during workout and loved it. Currently using Ondier's BCAA and as you know, it taste like crap. But as you say, using it during workout makes more sense to utilise its anti catabolic properties

ABC01 wrote:

iMan wrote:

ice-rip wrote: U are doing fasted cardio I assume to take advantage of low insulin levels and maximize fat burning. But taking 20 grams of bcaa will raise your insulin quite significantly and that would stall fat burning

The anti-catabolic properties the BCAA has is more beneficial than the small raise in insulin. Also there is not much sugar for the insulin to be stored as fat. The BCAA will help with the protein synthesis and the little bit of raise in the insulin it causes will help transport nutritents. So in other word go for it

@ABC why do you take it Post Workout?

I find it easier to take it with the shake. I use to use VPX powershock during workout and loved it. Currently using Ondier's BCAA and as you know, it taste like crap. But as you say, using it during workout makes more sense to utilise its anti catabolic properties

yea jeez if only it did not taste so shit. I use a bit of dextrose to mask the taste or sometimes sweetners.

I would rather take the BCAA pre workout to help with muscel breakdown. Whey is loaded with BCAA so in my opinion that is fine if your getting a decent serving of whey post workout.

A proper meal should be taken before training and that will have enough. I would take the bcaa intra, because it gets absorbed quicker and muscle breakdown is during training. Then a whey serving just afterwards is enough

Maybe a stupid question IMan but isnt the break down off muscle neccessary during workout in order to be rebuild for bigger muscle, or am i misunderstanding your your comment?

yes you are misunderstanding him, don't worry positive 'break down' will still occur.. what iMan is advising against is negative breakdown..

Hey there gents

I do a 1 hr fasted (empty stomach )cardio session in the morn 10mg BCAA
2 ephedrine tabs with black coffee
2 Iu's of site injectable reverzine .
I drink 3 liters of water during the session ,it helps suppress my hunger .

Can anybody advise ,if I'm maximizing fat burning effectively or not ?

Thats a good fat burning stack but if your diet is kak then it wont do too much.

My diet is this

Whey protein after cardio 10g glutermine 10g BCAA again .

Breakfast :
6egg whites ,200g oats a banana

3 meals are:
2 fillets of fish with mixed veggies steamed taken with phedra cuts and Cla tabs

Pre-workout:
Protein Shake 10g glutermine 10g BCAA

Post-workout :
Whey protein iso 10g glutermine 10g BCAA

Supper:
Basmati Rice and lamb or chicken

How big are the fish fillets,chicken or lamb in grams?

And whats your height,age,weight and how many times per week do you train?

I'm 1.9 m 110kgs 28yrs

To be honest with u I don't measure my meals .
But I gather that I don't consume enough for my weight .
However eating with the frequency of every 2hrs it's hard for to get those small meals down .
Very difficult

5 cardio sessions a week
4 weight sessions in the evenings per week

Okay i calculated your calorie needs and used highly active as indicator, i came to about 2500 cals needed daily for maintaining your weight. Now we want to cut about 10-20% of that daily which brings us to about 2100 cals daily for fat loss, you could push for 2000.

Why dont you try this, 4 days high fat followed by 1 day carb up. Im in a good mood so i worked out all the macros needed daily for you.

High fat days:
30% carbs = 630cals = 158g carbs
30% protein = 630cals = 158g protein
40% fat = 840cals = 93g fat

Carb up:
40% carbs = 840cals = 210g carbs
40% protein = 840cals = 210g protein
20% fat = 420cals = 47g fat

Now you should work out a meal plan to fit these macros, i dont know your budget or routine so you will have to do this yourself, but here are some tips:
* Go for 6-8 meals daily.
* Carbs should be eaten mainly breakfast,pre and post workout, with the exception of veg during the day.
* Opt for healthy fats, omega's,unsaturated fats,cla,gla etc
* Cardio in the morning raises bmr
* Sodium retains water, which can make you appear fatter so cut it out as much as you can
* Read through the dieting stickies dj made, i found most of this info there.
* More water will flush your system and make you feel fuller during the day.

PS: Drop the loads of fatburners you are raising cortisol which can aid in fat gain. If your looking for some supplements to use i would use: glutamine,bcaas,creatine,vitamin c,whey and a goodmultivitamin.