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SwoleCat makes T-Mag!

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Woo hoo! I'm pretty stoked, the gentleman (Christian Thibaudeau) who writes for T-Mag underwent a body transformation "project", and had hired me for his Phase 3. I had a pic to be included w/his article, but it got taken out! :( I was bummed, but oh well, it's about HIM not me! LOL!

Check it out, you'll see my name "Chris Janusz" instead of SwoleCat, which was a nice change as people would wonder, "what the hell is a SwoleCat?", LOL. I submitted a pic too, but I guess they didn't have room. Perhaps in the hardcopy to be printed out there will be. Anyhow, it was good to see his success, he looks amazing, and I wanted to share.

See "Phase 3"
http://www.testosterone.net/nation_articles/256beast.jsp

~SC~XXL~2K3~
 
HULKSTER said:
Is this THE swolecat....boy, they love to throw your name around at www.network54.com a lot.

Well, I'm "my" SwoleCat, I.E., I'm "me". There very well may be another one somewhere, but I am sure they don't do the same things I do, and are their own entity. So "the" SwoleCat is whatever one "you" are thinking of.

That link is nada........?? What's that??

~SC~
 
yeah......

that's me at GotFina.com and at www.gotswole.com/www.swolecat.com

Nutrition was studied in college yes, majored in Human Communication/ethics/English. Going back to get my Masters in Nutrition to one day become a dietician in a major hospital. Most of my knowledge/experience was through "service learning", that is, you learn by experience.

~Chris~
 
what a transformation

from the looks of his calorie intake he was taking near 3000 calories a day and got down to 5 percent bodyfat!!!!!

that is amazing. this man definitly has a high metabolism. no way in hell i could cut even on 2000 calories and running 5 miles a day

this goes to show you that everyones metabolism is different and that no one diet will work for everyone.

but what really impresses me is that in the article the man says that he maintains his 5 percent bodyfat. now thats awesome. i dont know too many white dudes that can maintain that bodyfat percentage with that much muscle and drugfree like this man.
 
nclifter6feet6 said:


i dont know too many white dudes that can maintain that bodyfat percentage with that much muscle and drugfree like this man.

It's because of the way I have him eating with the Eating Patterns he received from me. You are correct, no 1 diet will work for everyone, that is why having someone like me who knows what to change based on those variables you mentioned, is invaluable.

I think that is obvious by his article. :D

~SC~XXL~2K3~
 
it is a shame he did not mention your website on the article... That would have been great promotion for you company...

That change blows the stuff you see in the magazines and the ads out of the water...
 
yeah......

Senior, he has a message forum (the guy the article was about, Christian) and my information is posted in that location. People are beginning to notice.

~SC~
 
i hope you get alot of business from this article.. I checked your gotswole.com site and you should put this guys before and after pics up...

The forum looks good! your avatar is pretty good but silverbacks is hysterical!!!

If you could PM me with prices i would appreciate it.. I am looking for a summer program to try and help me get a little leaner and not put on the beach house flub that tends to accumulate...
 
~SC~ said:


It's because of the way I have him eating with the Eating Patterns he received from me. You are correct, no 1 diet will work for everyone, that is why having someone like me who knows what to change based on those variables you mentioned, is invaluable.

I think that is obvious by his article. :D

~SC~XXL~2K3~

tell me how is is possible that you are able to gauge this mans metabolism and you say you can?

some other person can be at the same hieght and weight of this man and same bodyfat percentage but may have a metabolism twice as fast or twice as slow

and could you please present us some scientific studies that show eating different eating patterns make a great deal of difference like you say it can????can u cite some references


id be interested in seeing where you got your information
 
lol......

WTF? You're so bent on never giving me credit, now you want me to compelte a book report for you with a references cited and shit?? LMFAO, you're a funny guy......you'd be interested in seeing all that huh, well, keep on being interested......if you don't understand the theory of macronutrient placement for physique betterment, you've got issues and need to do some reading. Put down the big booty mags/sites in search of your child bearin' chick, and do some searches about using fat for energy and glycogen's purpose in muscle growth and preservation. Look up carbohydrates effect on blood sugar, and insulins role in building muscle and also it's role at prohibiting fat loss. That should keep you busy for about 3 months......we hope.

In regards to metabolism, I'll say it again, CONSULTATION......What are you missing? Are you familiar with what adjustments are? U know, tweaking things based upon how a subject responds? Again, perhaps you should read up, it's nothing more then making adjustments and alterations, if need be. No secret there, just talent and experience. Want references, look at me.......yeah, I'm a product of my own shit.


I wasn't even gonna play with ya on this homeboy, because if you think I have to prove what I do, well, I don't. Newsflash, people know who I am and know what I do. They know it works. NJstacked and I used to banter back and forth, and he's given me credit for my abilities to do what I do. You should be the bigger man and just accept the fact that I know my shit, as many have. I've seen your diets bro, and you can bet those will never make T-Mag.

I'm done here.........I've got clients to tend to. :D

~SC~XXL~2K3~
 
~SC~ why not give NClifter a free consultation service for a month, just to show him whats up.

I'm not saying i think he personally needs to be shown what's up. I'm just saying, I know you 2 go back and forth a lot, and I'm just playing devils advocate and thinking it would be funny and seriously interesting to see the results of NC on your program.
 
Re: yeah......

~SC~ said:
that's me at GotFina.com and at www.gotswole.com/www.swolecat.com

Nutrition was studied in college yes, majored in Human Communication/ethics/English. Going back to get my Masters in Nutrition to one day become a dietician in a major hospital. Most of my knowledge/experience was through "service learning", that is, you learn by experience.

~Chris~

Same here. Start graduate program next fall for both Nutrition/dietetics & Food Science.

BMJ
 
Burning_Inside said:
~SC~ why not give NClifter a free consultation service for a month, just to show him whats up.

I'm not saying i think he personally needs to be shown what's up. I'm just saying, I know you 2 go back and forth a lot, and I'm just playing devils advocate and thinking it would be funny and seriously interesting to see the results of NC on your program.

No, bad idea. I won't spend time attempting to help someone who has ridiculed my idea/being/aura from jumpstreet. I have hundreds, yes hundreds, of satisfied clients, and more each day, and they all have respect for what I do. Just because some kid questions something he knows nothing about doesn't mean I'm in some kind of hurry to prove him otherwise. I simply don't care, as I only concern myself with roadblocks, not speedbumps.

Hell, if I could actually post my autosig here w/all my credentials without it being edited, you'd have all you need to know about ~SC~XXL~2K3~

~SC~XXL~2K3~
 
~SC~ said:
WTF? You're so bent on never giving me credit, now you want me to compelte a book report for you with a references cited and shit?? LMFAO, you're a funny guy......you'd be interested in seeing all that huh, well, keep on being interested......if you don't understand the theory of macronutrient placement for physique betterment, you've got issues and need to do some reading. Put down the big booty mags/sites in search of your child bearin' chick, and do some searches about using fat for energy and glycogen's purpose in muscle growth and preservation. Look up carbohydrates effect on blood sugar, and insulins role in building muscle and also it's role at prohibiting fat loss. That should keep you busy for about 3 months......we hope.

In regards to metabolism, I'll say it again, CONSULTATION......What are you missing? Are you familiar with what adjustments are? U know, tweaking things based upon how a subject responds? Again, perhaps you should read up, it's nothing more then making adjustments and alterations, if need be. No secret there, just talent and experience. Want references, look at me.......yeah, I'm a product of my own shit.


I wasn't even gonna play with ya on this homeboy, because if you think I have to prove what I do, well, I don't. Newsflash, people know who I am and know what I do. They know it works. NJstacked and I used to banter back and forth, and he's given me credit for my abilities to do what I do. You should be the bigger man and just accept the fact that I know my shit, as many have. I've seen your diets bro, and you can bet those will never make T-Mag.

I'm done here.........I've got clients to tend to. :D

~SC~XXL~2K3~


ohhh shit now your going to flame me because you dont have any evidence. gimme a break

from what it shows you basically have the man on a high protien low carb diet of something like 400 grams of protien 150 carbs 50 fats.

now tell me this again how is the TIMING of this food breakdown going to make that big of a difference???????

yes we all know the best time to take carbs is right before, during and after workout then dont eat that much carbs for the rest of the day, just protien and minimal fat to keep insulin levels low throught out the rest of the day and night. these are our basic guidelines we all know, not to mention morning cardio. real basic stuff we all know in theory. but gettin some percise meal timing is total bull crap.

what your saying is that it is mainly about macronutrient timing HAAA oooo great mystery.

post some kind of studies please, to back your macronutrient timing case, to show it makes a big difference. please


well guess what timing does not make a big differnce!

most people know that play with their diets much know that if you eat the same amount of calories but just time the meals different or time all meals around workouts or whatever you decide, does not make that much of a difference if any. and they're certainly not going to drop 10+ percentage of bodyfat and make you gain muscle just because of meal TIMING. gimme a break lol

i dont need a consultation service im cut as is

and i beleive you exaggerate the amount of your "satisfied clients" as well.

you can have 2 people on a diet of 400 grams of protien 150 carbs and 50 fats

person a may eat all foods at the wrong times or whatever such as eating mainly carbs with fat at night and protien in the morning

the other person may eat all the foods at perfect times

but in the end the timing does not make much of a difference if any
 
.........

hahah, LMFAO!!

Nice way to repeat yourself! Damn, the IQ in NC really went down since you moved into town!

I ain't got time for ya child..............really, no time for ya!

Be gone.

~SC~XXL~2K3~
Learn about it.
 
Last edited:
nclifter6feet6 said:



but in the end the timing does not make much of a difference if any

hahah, way to show everyone just how damn stupid you indeed are! You get a sticker for stupidity!

:rolleyes:
 
I think it's so effective because timing is based on the individual. You can give a cut and paste program to anyone and get fair results, but if you really get into it with someone you can learn a ton. Asking small things like how certain foods make them feel, when they put on fat and what their diet consisted of, etc. Some people can't tolerate many carbs to lose weight, some can drop fat on like 300g/day. Also, activity level, age, family history and other things come into play. Take all these factors (there's a ton more, too) and customize a diet and training plan for an individual and it will work. Which, I beleive, is essentially what Swole does. It ain't easy, and you definitely have to know your shit. Congrats again, Swole. Hopefully it'll land you some more business.
 
Ok, just started researching this..

don't know where I fall yet, but, I'll post it (with references) to let you guys start checking it out, too....


Lonnie M. Lowery, Ph.D. and Elzi Volk, M.S.

Tick, tick, tick...

Does it matter when you eat? Can you take advantage of particularly anabolic times throughout the day or avoid those periods when you're more likely to lay down body fat? You may be surprised to hear that the answer is YES!

What you eat and when you consume it matters a lot. By focusing upon different macronutrients (proteins, carbs, fats) as the day progresses, you just might be able to have fuller-looking muscles and a smaller gut (or butt). Think we're full of it? We’ll review 10 facts in this article and its successor, starting with these five...




--------------------------------------------------------------------------------

FACT 1:
A person has about two-three hours to take advantage of the "post workout nutrient window"

FACT 2:
Eating protein as well as carbohydrate shortly after exercise increases (muscle) protein synthesis and slows its degradation.

FACT 3:
Glucose tolerance worsens as the day progresses

FACT 4:
The body becomes catabolic during sleep, in part due to the extended fasting.

FACT 5:
Proteins with faster digestion are more anabolic.



--------------------------------------------------------------------------------



Let's see how we can take advantage of these important findings, shall we?



Fact 1: Post-workout nutrient window.

First, let's address the post-workout nutrient window. It used to be called the "post-workout carbohydrate window", but recent research has altered that view a bit. Basically, for a period of 1-3 hours after exercise, muscles are "greedy" for carbohydrates for reasons involving intracellular enzymes and glucose transporters. Consuming 0.7 to 1.6 g/ kg of total body weight (0.3-0.73 g/ lb TBW), or roughly 50-100 grams,6, 8,15 of rapidly digested and absorbed (high glycemic index) carbs during this window of opportunity is critical if you want to keep your muscles optimized for recovery and full looking. Keeping glycogen levels (formed from dietary carbs) high also appears to prevent (muscle) tissue breakdown, or “catabolism”.13

Training intensely, especially if you use negatives (eccentric contractions), makes it even more important to take advantage of the post-workout nutrient window. Why? Because the resulting muscle damage may hurt your muscles' ability to "soak up" the carbs after several hours pass and soreness sets in. (More on this in Part 2.) You want to refill muscle glycogen before this occurs which means taking in carbs as soon as possible after training.6

It’s generally a good idea to get plenty of carbs in right after training - even if you're avoiding them the rest of the day!15 In fact, additional small feedings of carbs after training may enhance repletion of glycogen in muscle tissue.3



Fact 2: Protein is important, too.

Although carbs were always thought to be 'top dog' for recovery, recent research shows that protein is just as important. New data from the renown Mark Tarnopolsky’s group at McMaster University, Ontario, Canada, reveals that increasing amino acid availability along with the circulating glucose can improve protein accretion (“non-oxidative leucine disposal”) following training.17 This was supported by data from Lonnie's "other lab" at Kent, the Applied Physiology Laboratory. It was here that colleague Phil Appicelli (see CreaRibose Research update) found similar results. And still more data agrees.2,16 All these data confirm the benefits of combining protein with one’s carbs.

In fact, protein alone is important for recovery. The ingestion of either 40 g mixed amino acids (17 different ones) or essential amino acids (10 different ones) about three hours post-exercise have been shown to change the net protein degradation experienced by weight trainers to net protein synthesis.18

Based on available data, you should eat perhaps 25-50 g of protein with your post-workout carbs. Since protein synthesis continues and peaks at about 24-36 hours after training,14 it's important to keep a steady supply of amino acids coming into your system by having small amounts of protein with each meal. Also, some of the recent research indicates that ingesting some protein before training may enhance protein synthesis afterward.19 Overall, it’s becoming pretty clear that eating protein with your carbs before, during, and after exercise is the ticket to increased muscle mass.



Fact 3: Glucose tolerance is better earlier in the day.

Your body's ability to handle dietary carbohydrate, in terms of keeping blood glucose within (low-to-mid) normal levels, fluctuates throughout the day. Of course, whatever the type of carbohydrate you eat, increased blood glucose is the result. Humans don’t have blood starch, fructose, or sucrose per se. These carbohydrates are digested (hydrolyzed) and absorbed as glucose. The balance of glucose supply and glucose utilization tightly controls normal levels of blood glucose, and insulin plays a key role in this process. [See graph.] Insulin inhibits glucose production/ release by the liver (where it is stored and manufactured) and stimulates glucose uptake by insulin sensitive tissues, such as muscle and adipose (body fat) tissues. However, just as in many of our hormone patterns, 24-hour variations occur in the overall glucose control system.







Many studies have shown that the blood glucose response to oral glucose and mixed meals (proteins, various carbs and fats) varies according to the time of day. Glucose levels are higher in the late afternoon and into the first half of the night. Some studies have suggested that these effects may be greater as we age, and are more prevalent in women than men. Researchers have gone so far as to described evening glucose tolerance in normal individuals as equivalent to mild diabetes!9 Wow!

Several mechanisms may explain the diurnal (time of day) variation in glucose tolerance. Insulin sensitivity is generally higher (better) in the morning and lower in the evening.12 Tissues like muscle appear to decrease their ability to take-up glucose later in the day.11 These morning-to-evening differences in glucose tolerance may possibly be due to changes in hormones and variations in the nervous system.20

As a consequence, tolerance to carbohydrate-rich meals declines as the day progresses. Eating low fat carb foods earlier in the day7 and reducing the carb content in meals as the day progresses may help to keep blood glucose better modulated. Over time, reduced body fat and fewer health problems (e.g. Syndrome X) may be the outcome. More research is necessary and of course kcal intake throughout the day is a consideration, but the literature is suggestive that evening carb reduction may be beneficial.



Fact 4: Nighttime shake can prevent muscle breakdown.

Each of us typically sleeps for a period of 6 to 9 hours, during which time our bodies enter the fasted state (because of the lack of food). Our bodies must therefore intervene to maintain stable glucose levels during this time. That glucose can come from various sources, depending on glycogen stores in several tissues: primarily glycogen stored in the liver. Hepatic (liver) cells have an enzyme called glucose-6-phosphatase that allows them to donate their glycogen/ glucose to keep blood glucose normal – and you alive – as you snooze for eight hours. As hepatic glycogen becomes depleted throughout the night, the body can start breaking down protein to make more glucose. Cortisol, which breaks down muscle tissue, and insulin, which isn’t around (much) to preserve it at this time, play important roles here.

By the way, if you train first thing in the morning without eating, reduced levels of liver glycogen may cause increased protein breakdown, so that your body can maintain blood glucose. Cortisol levels are high upon waking as it is.22 If you train first thing and your goal is maintained/ increased muscle mass, it's best to eat something (a small amount of carbs and protein) to avoid this. Eating before early morning exercise, conversely, could dampen fat loss. Thus, it depends on your goals.

If training before bedtime, a nighttime shake of mixed protein sources and some carbs should help prevent catabolism of muscle and enhance recovery while sleeping. The effects of exercise are likely to supersede the evening difficulties with glucose tolerance mentioned earlier. Admittedly, this is largely speculative at this point. Preventing sleep/ fasting-induced catabolism via dietary means is, in any case, an often-overlooked concept. Some athletes even go so far as to set an alarm and consume a late-night protein shake.



Fact 5: Easily digestible proteins are more anabolic.

Dietary protein digestion/ absorption rate can also affect protein deposition in the body, and thus muscle growth. Proteins that are rapidly digestible, such as whey, replenish the amino acid pool in the body quickly, supplying all the building blocks required for protein synthesis.5 This makes whey ideal for recovery and growth in your post-workout shake, to get amino acids to the just-worked muscles as soon as possible.

At this point, we’ve reviewed a number of issues emphasizing the critical timing of nutrient intake. As Dr. Peter Lemon notes in the recent text, Sports Supplements1: “Areas that need to be clarified involve not only which nutrients/ compounds affect the anabolic response induced by strength exercise, but also the best timing of intake relative to strength exercise…” Check back next month to learn more details on the five nutrient timing concepts discussed here as well as five more that round out our discussion.
 
continued....

The clock is still ticking. Last time we cited some fascinating and applicable research on how to take advantage of particularly anabolic times throughout the day. We also pointed out periods and dietary situations in which you are at greater risk of muscle loss and fat gain. Ready for more? Let's review the final five facts on our nutrient timing “top ten”...




--------------------------------------------------------------------------------

FACT 6:
Proteins with slower digestion are anti-catabolic.

FACT 7:
Carbohydrates that raise blood glucose rapidly (high glycemic index) are best immediately post-exercise.

FACT 8:
Sore, damaged muscles resist glucose uptake.

FACT 9:
Carbohydrates may blunt the GH response to exercise, as fat does.

FACT 10:
Carbohydrates eaten before/ during training can reduce muscle catabolism but also blunt lipolysis (fat breakdown).



--------------------------------------------------------------------------------



Fact 6: “Slower” proteins inhibit protein breakdown.

Proteins that digest/ absorb more slowly, such as casein and most other dietary proteins, provide the body with amino acids gradually, over a longer period of time. One study showed that whole body protein breakdown was inhibited more (for several hours) after ingesting casein, but whole body protein synthesis was stimulated to a lesser degree than with ingestion of whey protein.(Dangin) This may make casein (and other dietary proteins) a better choice for other times during the day, to provide the body with a steady supply of amino acids.



Fact 7: High-glycemic carbs are best for post-exercise.

Considering the post-workout window of opportunity summarized in Fact 1, the best carbs to ingest right after training are those that are quickly digestible. High glycemic index (GI) carbs, such as glucose, glucose polymers or sucrose, are much more effective at stimulating glycogen resynthesis in the muscle tissue than fructose and other low-glycemic sources of carbs.(Ivy) The slower digestion and absorption of low-GI carbs delay the availability of glucose to the just worked muscle tissue.(Burke)



Fact 8: Muscle damage can blunt glucose uptake.

While the eccentric (lowering) portion of weight training exercises appears to be associated with muscle growth, too much could actually hinder growth. High intensity weight lifting that results in significant amounts of damage can reduce glucose uptake into the muscle and blunt glycogen accumulation. Data from the Human Performance Lab at Ball State University showed that glycogen levels were the same at 6 hours in the control and the exercised muscles of eccentrically trained men. (Widrick) However, at 24 and 72 hours, the eccentrically trained muscles contained significantly less glycogen than the control muscles. This fact is supported by data from the Human Nutrition Lab at Kent State. These data suggest that the athletes who get more sore and damaged from eccentric training (as assessed by higher creatine kinase spillage into the blood) are the ones who secrete more insulin to deal with an oral glucose tolerance test.(Sexton and Lowery) This is presumably a result of (relatively) glucose intolerant damaged muscles. Newer data from this lab also suggests that fasting insulin concentrations tend to be slightly higher in sore athletes - again revealing some difficulty handling dietary carbohydrate.

As mentioned, an emphasis on eccentric exercise often results in delayed-onset muscle soreness (DOMS), as well as causing damage to the muscle cell membrane. This damage alters glucose uptake into the muscle, which affects glycogen resynthesis. The time course of reduced muscle glycogen recompensation parallels that of the development of DOMS. In addition to cell membrane damage, the inflammatory response that accompanies soreness may also impair insulin binding. Furthermore, Doyle et al. of the Exercise Physiology Lab at Ohio State University showed a decrease in the enzyme, glycogen synthase, in eccentrically trained muscles compared to the concentrically trained.(Doyle) This enzyme is involved in synthesis of glycogen from glucose, and thus likely contributes to the reduction in glycogen replenishment.

Therefore, all of these effects of eccentric induced muscle damage may lead to impaired glucose uptake and glycogen resynthesis, which can harm both recovery and growth following training. If you train to the point of intense soreness in an effort to induce serious growth, allow a 5-7 day recovery period and perhaps reduce carb intake during periods of whole-body DOMS.



Fact 9: Carbs may blunt the GH response; fat does.

Although the scientific literature is equivocal and often misinterpreted, there may be some suppression of GH release when carbohydrate is consumed (Davies, Giustina, Jenkins) even prior to/ during exercise. (Bonen) Yet this isn't always found. (Cappon) Timing is critical, as a carb (and protein) meal could conceivably lead to hypoglycemia (low blood sugar) 60-90 minutes after ingestion and end up raising GH levels. This has, in fact, been demonstrated post-exercise. This scenario, where blood sugar is purposely driven downwards during an “insulin overshoot” would not be advisable immediately prior to training. It could cause fatigue. And lastly, a high fat pre-exercise meal has been shown to drop GH release by over 50% (Cappon), so those looking for GH release may want to avoid this.

Thus, if one is desirous of maximal somaotropin (GH) stimulation via exercise, especially to garner its lipolytic (fat burning) effects, it may be best to avoid carbohydrate for about two hours beforehand. Again, the literature is not 100% on this issue so some trainers may opt for the sense of fullness and energy that a light meal can bring, before heading to the gym.



Fact 10: Carbs will spare muscle but also spare fat.

Just as consuming nutrients, such as carbs or protein, can alter hormone concentrations at any time, they also influence the hormonal response to exercise. Exercise uses a mixture of fuel, such as stored glycogen, some blood glucose, and fat. When glycogen and blood glucose are lowered, the body relies more on fat for fuel and vice versa. It seems intuitive that the body would readily dip into it’s fat reserves when there is little else to “burn” metabolically. It also makes sense that the body would shy away from carbohydrate as a metabolic fuel when there is little to spare. Many exercisers put this knowledge to work, exercising fasted, upon rising in an attempt to enhance the total grams of fat lost.

But what if you’re already lean? What if your goal is to gain sheer weight with little regard for fat loss? This is a valid desire of many ectomorphic (thin) “hard gainers”. In this case, one’s strategy is nearly opposite to the one described above. Hard gainers care little that carb intake blunts lipolysis. The truth is, dietary carb (and protein) consumption prior to, during, and after exercise is generally good for muscle gain. Purposely timing carb intake around one’s training bout elevates blood glucose and insulin concentrations while reducing cortisol and interleukin-6, all of which help prevent muscle breakdown. (Deuster, Mitchel, Murray, Nieman)

Manipulating the ingestion of carbs in relation to exercise, therefore, is critical to reach one’s goals whether they are to lean out or bulk up. Perhaps the best approach is to vary the strategy throughout the year. Many athletes undertake a “mass building phase” in the Fall but switch to a “cutting phase” in Spring/ Summer.

So there you have it, a short but well-referenced treatise on nutrient timing. Now it’s time to put this new understanding to work and break out of that plateau in your physique development. Good luck.



References and Additional Reading

Antonio, J. and Stout, J. Sports Supplements. Lippincott, Williams and Wilkins, 2001.

Biolo G, Tipton KD, Klein S, Wolfe RR. An abundant supply of amino acids enchances the metabolic effect of exercise on muscle protein. Am J Physiol 1997; 273(36):E122.

Bonen, A., et al. Hormonal responses during intense exercise preceded by glucose ingestion.Can J Appl Sport Sci 1980 Jun;5(2):85-90.

Burke LM, Collier GR, Davis PG, et al. Muscle glycogen storage after prolonged exercise: effect of the frequency of carbohydrate feedings. Am J Clin Nutr 1996; 64:115.

Cappon, J., et al. Acute effects of high fat and high glucose meals on the growth hormone response to exercise. J Clin Endocrinol Metab 1993 Jun;76(6):1418-22.

Chandler RM, Byrne HK, Ivy JL, et al. Dietary supplements affect the anabolic hormones after weight training exercise. J Appl Physiol 1994; 76(2):839.

Dangin M, Boirie Y, Garcia-Rodenas C, et al. The digestion rate of protein is an independent regulating factor of postprandial protein retention. Am J Physiol Endocrinol Metab 2001;280(2):E340.

Davies, R., et al. Oral glucose inhibits growth hormone secretion induced by human pancreatic growth hormone releasing factor 1-44 in normal man. Clin Endocrinol 21(4) (1984 Oct): 477-81.

Doyle JA, Sherman WM, Strauss RL. Effects of eccentric and concentric exercise on muscle glycogen replenishment. J Appl Physiol 1993; 74(4A):1848-1855.

Deuster, P., et al. Hormonal responses to ingesting water or a carbohydrate beverage during a 2 h run. Med Sci Sports Exerc. Jan;24(1):72-9,1992.

Frape, D., et al. Effect of breakfast fat content on glucose tolerance and risk factors of atherosclerosis and thrombosis. Br J Nutr 1998 Oct;80(4):323-31.

Friedman, J. et al. Regulation of glycogen resynthesis following exercise. Dietary considerations. Sports Med 1991; 11(4):232-43.

Giustina, A., et al. Pathophysiology of the Neuroregulation of Growth Hormone Secretion in Experimental Animals and the Human. Endocrine Reviews 19 (6): 717-797.

Grabner, W., et al. Diurnal variation of glucose tolerance and insulin secretion in man. Klin Wochenschr 1975 Aug 15;53(16):773-8.

Ivy JL. Muscle glycogen synthesis before and after exercise. Sports Med 1991; 11(1):6.

Jenkins, D., et al. Metabolic effects of reducing rate of glucose ingestion by single bolus versus continuous sipping. Diabetes 39(7) (1990 Jul): 775-81.

JVerrillo A, De Teresa A, Martino C, et al. Differential roles of splanchnic and peripheral tissues in determining diurnal fluctuation of glucose tolerance. Am J Physiol 1989; 257(4 pt 1):E459.

Lee A, Ader M, Bray GA, Bergman RN. Diurnal variation in glucose tolerance. Cyclic suppression of insulin action and insulin secretion in normal-weight, but not obese, subjects. Diabetes 1992; 41(6):742.

Lemon PW, Mullin. Effect of initial muscle glycogen levels on protein catabolism during exercise. JP. J Appl Physiol 1980;48(4):624-9.

MacDougall JD, Gibala MJ, Tarnopolsky MA, et al. The time course for elevated muscle protein synthesis following heavy resistance exercise. Can J Appl Physiol 1995; 20(45):480.

Mitchell, J., et al. Influence of carbohydrate ingestion on counterregulatory hormones during prolonged exercise. Int J Sports Med. Feb;11(1):33-6, 1990.
Murray, R., et al. Responses to varying rates of carbohydrate ingestion during exercise. Med Sci Sports Exerc. Jun;23(6):713-8,1991.
Nieman DC, Influence of mode and carbohydrate on the cytokine response to heavy exertion. Med Sci Sports Exerc May;30(5):671-678, 1998.
Pascoe DD, Costill DL, Fink WJ, et al. Glycogen resynthesis in skeletal muscle following resistive exercise. Med Sci Sports Exer 1993; 25(3):349.

Rassmussen, B., et al. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol 2000; 88: 386.

Roy, B. et al. Macronutrient intake and whole body protein metabolism following resistance exercise. Med Sci Sports Exerc 2000; 32(8):1412.

Sexton, T. and Lowery, L. (2001). Oh J Sci (Medicine and Biology), 101 (1): 13.

Tipton, K., Ferrando, A., Phillips, S., et al. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol 1999; 276 (Endcrinol Metab):E628.

Tipton, K., et al. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab 2001 Aug;281(2):E197-206

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I've said it before,but, I guess it bears repeating. NClifter is the most clueless poster on this forum. SC, please don't pay him any mind. Also, to see what NC thinks is a good diet, go to his thread, 'diet to end all diets,' or something like that. Then you will see just how ridiculous his dieting ideas are. Thumbs up to SC, he seems like he's doing a good job w/ lots of guys.
 
i have question for SC: i am concerned about eating so much protein during the day with minimal fat and carbs only post workout.

that means that some meals consist just from protein.

i think eating protein only is bad cause it will spike your insulin level.
is it not better to mix always protein with some fat?


I know it is only 40 grams of fat. Thats kinda 3 tablespoon of flex seed oil for 400grams of protein.

Do u recommend eating protein with fat or only protein?

Thanks.


P.S. SC is right when he talks about timing factor.
go to www.ast-ss.com and read about post work out carbs. SC is right!
 
hahaha

Him1 said:
I've said it before,but, I guess it bears repeating. NClifter is the most clueless poster on this forum. SC, please don't pay him any mind. Also, to see what NC thinks is a good diet, go to his thread, 'diet to end all diets,' or something like that. Then you will see just how ridiculous his dieting ideas are. Thumbs up to SC, he seems like he's doing a good job w/ lots of guys.


Agreed my man, thanks for posting this, as it's the general theme of all the pm's I am getting from people here telling me what a tool this guy is.

Appreciated highly bro........nice post.

~SC~
 
That guy did an AMAZING job!!!!

Was that completely drug-free?
 
Euphanasia said:
does his dont diet plan really work?

Swole's? I would assume it works very well. It isn't just a cut and paste, make your own modifications diet. It's tailored, so it will be more effective.
 
Re: yes......

~SC~ said:
he was drug free.

~SC~


That is the most amazing transformation I've seen.
He must be happy as hell... dude is RIPPED now!!!
 
it's......

a good change from "the norm". Certainly wouldn't hurt when rotated w/other forms of weight training programs.

~SC~
 
Before you read this I want you to know I'm not trying to flame you in anyway SC, but I got one of your programs as did a good friend of mine (who started once he recieved you diet and was getting ok results, but is now doing a diet with more carbs and getting super results) expecting a different plan (because of weight and body composition difference) and we received the exact same diet & workout from you, someone on gotfina.com that I know who is older and about 65lb bigger also has the exact same diet. With me all you asked is for my pic and just sent me the diet, I did the diet for about a week and stopped after a tragic event in my life of course not expecting to get the results in that short amount of time. What I am asking is, why the exact same plan for the 3 of us?

Peace!
 
no....

not possible at all for someone to get the SAME program as you who is 65 lbs. heavier, not at all. Hell, how in the hell would the diet work for the both of you if that were the case? Not sure where you are getting your info., but it you wish to discuss your own program w/me, I would appreciate it if you would do so as clients should out of respect for me, and that is on e-mail where your consultation is held. Posting stuff like this here only encourages hatred, and Lord knows I deal with enough of that shit already. Hell, you may be trying to start "shit" here just as the others do, and without you contacting me personally with such concerns, I have to take it as just that. (It's happened about 5 times before on other boards. Stuff just like this) "Hey, why did u not give me my program, and I paid you"........stuff like that as well, so you can only imagine what I think of your letter here. This guy, that guy, my friend, some other guy, etc......b.s.

You and "your friend" (not the one 65 lbs heavier, that is ASSANINE) could INDEED have received similar macronutrient amounts if you both fell into my same program weight class, that would most certainly be possible, no secret there! There is a lot of room for variance based upon the other information I gather from you when we begin. However, activity, cardio, limitations, changes to the schedule based upon how YOU as an individual respond w/metabolism issues, insulin sensitivity, etc., are all factors taken into account, and will THEN change the patterns accordingly. No one ever ends up w/the same amounts THEY THEMSELF received, so you can best bet that if you stay WITH the consultation, you will see me ADJUST EVERYTHING based upon how you respond in those two-three weeks. Remember that "magical window" that I always refer too? Well, there is a reason for that. In reality, in serving hundreds and hundreds of clients, many are sure to have almost identical "patterns", but the other activitities and consultation are what then make it personalized, and never the same for anyone at all, ever, past the 2-3 week mark if YOU ARE RESPONSIBLE AND CONTINUE THE CHECK INS WITH ME AS ADVISED. You are not going to have the same reaction as others will, same metabolisms, insulin response, etc., so it's the consultation and adjustments by me that make the entire "service" invaluable. We do have to start somewhere with amounts, yes, but where you end up is always different. Always, and that is what I have been so well recognized to do......to be able to provide success to everyone, by knowing what to change, when, why, how, from many years of experience. So, you pay for a SERVICE in myself and programs/information that, after a month, will have given you what you need to succeed and attain the look you desire. This is not merely a "diet" with numbers sent to you with a "Bon Voyage" notice. Quite the opposite is true, as I make it a REQUIREMENT of the program to include the consultation to assure success. You can rest assured since I require that, and have my own message board all about what I do, that I am very confident in my abilities. As a bonus to me knowing how to adjust each case if need be, I pinpointed CT's (T-Mag) values right off the bat, as I had a "gut" feeling for his stats/goals/bio he gave me. I'd seen certain instances before that led me to my conclusions, and original structure of his patterns. At the end of 2 weeks, when I normally make the adjustments (if any) that are going to then boost your results even more, he had already reached his goal. This meant that I got lucky in not having to change his amounts or activity at all, but that does not happen in many cases. However, I did like the pinpoint accurracy because it was in a major article. :D

So, now you see some insight as to the processes, or guts of what I work with, and the reasoning behind it.

As well, u say this is "not a flame", but then openly state you and two other people, one who is 65 lbs heavier, all got the same thing. Not only is that entirely false, you openly stating that in a public forum may not seem like a flame to you, but it does attempt to discredit what I do. I certainly hope you understand the information I provided to you above so as to avoid you "suggesting" certain things as you have. It's not rocket science or some secret to be able to comprehend that many diets will be similar in nature if two people are similar in nature. The phrase "duh...duh", comes to mind, lol.

Also, your "buddy" who is now doing a different "diet" with "more carbs". Heck, that's great...........more power to him and continued success (we'll never even know this for sure, or that there even IS such a person), but that certainly does NOT take away from what I provide, and from what I will continue to provide. Any problems, if any, "your friend" was having with my program, I would have expected to be explained to me through e-mail so adjustments could have been made. Whether or not "he" or "she" did that, I've no idea. Upon signing up, you know what your responsibilities are to get the most of out my program, as do I. If you fall short on that, that is your decision, not mine. You mentioned you had a tragedy that stopped your progress, and I hope your tragedy was easy to overcome, no doubt. However, you must also realize that you yourself didn't get a chance to have your diet adjusted and things be changed, as you had to stop before reaching this point. I am pleased however to hear that your were progressing, as since that came BEFORE any adjustments I'd have made, it means you were already moving in the right direction, and very few things needed to be changed.
I encourage you to pick up where u left off, and continue, you'd be amazed what you could do in 4 short weeks w/me! If you wish to contact me for additional help if you need it, then let me know. As long as I can see that you have good intentions in your questions, and not otherwise, I'd be more than willing to help you reach your goals.

So, other than what first appeared to me like yet another attempt discredit me in a public forum (otherwise you could have asked this question, IF you were serious, in e-mail, rather than "suggesting" all that you have above), I see nothing else to explain here at all. No worries, you'll soon get to read an explanation of all my dietary/nutritional counseling and my myriad of professional services in yet another magazine article, this time, all about me. Pics, references, the works!

This should again cut down on the haters (no, not IMPLYING you specifically, but those that do have evil intentions) and give credit where it's due. That's about it! If you wish to discuss this as an adult (surprise me!), you can reach me at e-mail. If not, and you don't understand what I have written here and wish to write back w/something less than acceptable in regards to intellectual continuity, then just consider any response from me null and void.

You also may want to check with Mr. X about people of similar structure/stature/stats having similar dietary programs, no matter what the dietary approach is. Again, that is to be expected in any dietary management program. Mr. X fully supports what I do and knows of the ways in which I help a myriad of people. Many respect Mr. X, as they should, and he also knows of the many people who attempt to discredit people such as himself and I.

~SC~XXL~2K3~
 
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nope.....

iced earth said:
With me all you asked is for my pic and just sent me the diet, I did the diet for about a week and stopped after a tragic event in my life of course not expecting to get the results in that short amount of time.
Peace!

Bruh, this is an outright lie. I'm hoping you accidentally left out info from above. I never ask for just a pic in creating a customized program. (pics are a bonus, but are not needed) You totally discredit yourself as far as I'm concerned when you make statements as such.

Done.

~SC~
 
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