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smokinghawk
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How long after the cessation of DNP does the anabolic rebound effect begin, and how long will it last?
DNP "Anabolic Rebound effect"
- Thread starter smokinghawk
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smokinghawk
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bump....somebody's gotta know this...
I recently did a search on a number of boards and there really is no definete answer. Andy13 has a chart that shows how much DNP is in your system following 600mg /day for 1 week. Ideally it seems, that until the DNP is completely (actually mostly) out of your system (4-5 days) it is important to keep your diet clean and your calories lower. After the the 4-5 days, a full-body glycogen depletion workout (I do 6 sets per body part of 20 reps, little rest between sets), followed by a carb up. How long of a carb up? How much carbs per day? That I couldn't find, but I'm going to use Lyle McDonald's "newest" guidelines for a carb up on a CKD (I forget off hand, I have then saved in an email somewhere though). I'm going to carb up for 48 hours, also using 3 g of ALA /day along with 2100 g / of Metaformin. **Personally I'll be shooting for around 700 g of carbs the first 24 hours, and about 500 g the second 24 hours. Key during carb ups is to keep fat inake low, and be sure you're still getting at least 1 g of protein per lb of bodyweight.
**Here is my personal plan for the up-coming week (As specific as I can get right now)**
I just took my last 600 mg of DNP yesterday. (I had done 5 days of 200 mg last week, and then 3 days of 600 mg, ending yesterday. I have been doing cardio everyday, 20-30 minutes, moderate intensity. Last Friday was my last weight training workout, and will be until this Thursday. (Oh yeah, I've been on 160 mg of Clen and 800 mg of caffine since I began the DNP too)
Today, Tuesday, and Wednesday, I'll continue to do about 30 minutes of cardio, no weights. I'll also keep doing clen until Wednesday afternoon. Diet will pretty low calories (1500-1800 for me) very low carb, 50 g or less. On Wednesday I'll shoot for as close to zero as possible. (same with Thursday day, more on that below). I'll probably do some low doses of ALA or metaformin until I'm in at least moderate ketosis, then no more.
Thursday morning upon waking, I'll do a full body glycogen depletion workout. (Lyle suggests 6-8 sets per body part, 12-15 reps, little rest between sets, that's what I'll do). It will be important for me not to overdo it for reasons I'll mention now.
After that workout Thursday morning, I'll eat no carbs all day just some fat (30%?) and mostly protein. Thursday evening will be another full body workout. About 1 hour before this workout I'll have a shake with about 30 g of sucrose or frucrose and about 20 g of whey protein, to briefly kick me out of ketosis. Then, for me around 6 pm, I'll go to the gym for another full body, heavy duty workout (2-4 sets per body part 6-12 reps to total failure).
Quote from Lyle about this evening workout, "The second goal is to start setting your muscles up for growth over the next few days. The stress of this workout will upregulate mRNA levels and ribosome activity so that you'll get maximal growth from the upcoming power workout."
After this workout, the first 36 hours of my carb up begin. Immediately following this workout I'll consume a
post-workout drink consisting of about 1 gram carbs per pound of lean body mass with 1/3rd as much protein and 5 grams of creatine. So a lifter with 150 pounds of lean body mass would consume 150 grams of carbs and about 50 grams of protein. The carb sources should be from glucose or glucose polymers with some fructose. Twinlab UltraFuel or Unipro Carboplex are
some examples. Whey protein would be the best choice here since it will get amino acids into your system the most quickly. Two hours later, I'll have the exact same shake, and then off to bed. After the workout, I'll cut out all thermogenics, since they cause some insulin resistence.
Friday all day I'll eat a low fat, moderate protein, high carb diet, consisting of 10 grams of carbs per kilogram of lean body mass. Also on Friday I'll be taking in about 20 g of creatine, divided into 4 doses. I'll take rougly 3 grams of ALA divided w/ meals, and about 2100 mg of Metaformin, also divided with my bigger meals. It's very important to consume LOTS of water Friday, since for every gram of glycogen your body stores 3-4 grams of water along with it.
Saturday, about 1 1/2 hours after a big breakfast with lots of carbs and protein, I'm off to the gym for a full-body power workout. This will consist of 2-4 sets of 3-5 reps with as much rest as needed to lift as absolutely heavy as possible. (Chest, Back, Legs all get 4 sets, Bis, Tris, Delts and Calves each get 2 sets). Every set (w/ minor warm ups of course) is 3-5 reps to total failure, leave nothing left (Yates style workout). After this workout I'll have my normal post workout shake, followed by a moderate carb / protein meal about an hour later. For the rest of the day it'll just be a "regular" bodybuilder's diet at about 10% above maintenance. Sunday is ALL rest, and a normal diet, right at or below maintence level. Then it's a week off of training all together, before I start my 10 week Anavar cycle.
So, that's my plan, I'll write back next week letting you know how it works. It's based on a diet that Lyle and I worked on for a modified CKD, which made more sense to us than Body Opus, actually Lyle deserves the credit for most of it. I have all the technical explanations for why everything is done the way it is saved in emails, but I promised I'd keep it to myself for now. I did the Non-Post DNP routine listed above before with great success, and from my understanding of what's going on in my body right now, and the reasons for the "anabolic rebound effect", it *should* work even better now. We'll see. It's going to be an unpleasant end of the week for me, but, it'll definetley be worth it. Good luck to everyone trying to take advantage of the rebound effect, post results here so perhaps a more structural set of guidelines can be set for everyone looking into it. Until next week...
**Here is my personal plan for the up-coming week (As specific as I can get right now)**
I just took my last 600 mg of DNP yesterday. (I had done 5 days of 200 mg last week, and then 3 days of 600 mg, ending yesterday. I have been doing cardio everyday, 20-30 minutes, moderate intensity. Last Friday was my last weight training workout, and will be until this Thursday. (Oh yeah, I've been on 160 mg of Clen and 800 mg of caffine since I began the DNP too)
Today, Tuesday, and Wednesday, I'll continue to do about 30 minutes of cardio, no weights. I'll also keep doing clen until Wednesday afternoon. Diet will pretty low calories (1500-1800 for me) very low carb, 50 g or less. On Wednesday I'll shoot for as close to zero as possible. (same with Thursday day, more on that below). I'll probably do some low doses of ALA or metaformin until I'm in at least moderate ketosis, then no more.
Thursday morning upon waking, I'll do a full body glycogen depletion workout. (Lyle suggests 6-8 sets per body part, 12-15 reps, little rest between sets, that's what I'll do). It will be important for me not to overdo it for reasons I'll mention now.
After that workout Thursday morning, I'll eat no carbs all day just some fat (30%?) and mostly protein. Thursday evening will be another full body workout. About 1 hour before this workout I'll have a shake with about 30 g of sucrose or frucrose and about 20 g of whey protein, to briefly kick me out of ketosis. Then, for me around 6 pm, I'll go to the gym for another full body, heavy duty workout (2-4 sets per body part 6-12 reps to total failure).
Quote from Lyle about this evening workout, "The second goal is to start setting your muscles up for growth over the next few days. The stress of this workout will upregulate mRNA levels and ribosome activity so that you'll get maximal growth from the upcoming power workout."
After this workout, the first 36 hours of my carb up begin. Immediately following this workout I'll consume a
post-workout drink consisting of about 1 gram carbs per pound of lean body mass with 1/3rd as much protein and 5 grams of creatine. So a lifter with 150 pounds of lean body mass would consume 150 grams of carbs and about 50 grams of protein. The carb sources should be from glucose or glucose polymers with some fructose. Twinlab UltraFuel or Unipro Carboplex are
some examples. Whey protein would be the best choice here since it will get amino acids into your system the most quickly. Two hours later, I'll have the exact same shake, and then off to bed. After the workout, I'll cut out all thermogenics, since they cause some insulin resistence.
Friday all day I'll eat a low fat, moderate protein, high carb diet, consisting of 10 grams of carbs per kilogram of lean body mass. Also on Friday I'll be taking in about 20 g of creatine, divided into 4 doses. I'll take rougly 3 grams of ALA divided w/ meals, and about 2100 mg of Metaformin, also divided with my bigger meals. It's very important to consume LOTS of water Friday, since for every gram of glycogen your body stores 3-4 grams of water along with it.
Saturday, about 1 1/2 hours after a big breakfast with lots of carbs and protein, I'm off to the gym for a full-body power workout. This will consist of 2-4 sets of 3-5 reps with as much rest as needed to lift as absolutely heavy as possible. (Chest, Back, Legs all get 4 sets, Bis, Tris, Delts and Calves each get 2 sets). Every set (w/ minor warm ups of course) is 3-5 reps to total failure, leave nothing left (Yates style workout). After this workout I'll have my normal post workout shake, followed by a moderate carb / protein meal about an hour later. For the rest of the day it'll just be a "regular" bodybuilder's diet at about 10% above maintenance. Sunday is ALL rest, and a normal diet, right at or below maintence level. Then it's a week off of training all together, before I start my 10 week Anavar cycle.
So, that's my plan, I'll write back next week letting you know how it works. It's based on a diet that Lyle and I worked on for a modified CKD, which made more sense to us than Body Opus, actually Lyle deserves the credit for most of it. I have all the technical explanations for why everything is done the way it is saved in emails, but I promised I'd keep it to myself for now. I did the Non-Post DNP routine listed above before with great success, and from my understanding of what's going on in my body right now, and the reasons for the "anabolic rebound effect", it *should* work even better now. We'll see. It's going to be an unpleasant end of the week for me, but, it'll definetley be worth it. Good luck to everyone trying to take advantage of the rebound effect, post results here so perhaps a more structural set of guidelines can be set for everyone looking into it. Until next week...
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