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View Full Version : Fast-5 and Post Workout Protein


Nathan Stanley
03-25-2007, 08:30 PM
Robb and any other informed persons:
I've recently read the Ebook the "Fast 5" and was wondering how a post workout protein shake, etc would affect the intended results of a fast of this sort. Sorry if I haven't given enough details for others. The book advocates fasting for a 19 hour period. I know Robb has said some positive things about plans of this nature and was looking for a little guidance.

Steve Shafley
03-25-2007, 08:38 PM
This all falls under intermittant fasting.

IIRC, this is the PMenu party line on it: I could have some details wrong.

Concern: Maximal Fat loss
Train in fasted state. Remain in fasted state for a few hours after training.

Concern: Muscle retention/fat loss
Train in fasted state. Utilize an intelligent "paleo" post workout meal

Concern: Muscle retention&gain/slower fat loss
Break fast prior to training, ~1 hour, with small protein meal (some carbs ok, some fat ok). Post-workout insulin spike with protein and carbs.

Jonas Lind
03-26-2007, 01:36 AM
Good summary Steve. I was wondering about spiking insulin in the "Concern: Muscle retention&gain/slower fat loss" category. Is it necessary?

Mike ODonnell
03-26-2007, 06:46 AM
You could try adding L-Glut (like 30g) to the PWO drink without adding sugar.....this is a Poliquin trick...so must think he knows it works....

Allen Yeh
03-26-2007, 06:58 AM
You could try adding L-Glut (like 30g) to the PWO drink without adding sugar.....this is a Poliquin trick...so must think he knows it works....

I recently ran across something saying that glutamine (like creatine) is instable in water. Anyone else read/heard or have any experience with that?

I have used glutamine before I've never tried what Poliquin recommends in terms of dosage. L-glut is also relatively inexpensive, I used to add 10 grams regularly to my shakes.

Greg Everett
03-26-2007, 11:54 AM
steve nailed it.

Steve Shafley
03-26-2007, 12:52 PM
If you are unusually sensitive to carbs...maybe. I don't think a majority of people should have a problem with an insulin spike post training. And, insulin spike should really read "glycogen recompensation" or something.

You can always glom down some paleo carbs, or some sweet potatoes, yams, or something.

Jonas Lind
03-26-2007, 03:43 PM
Great stuff. Thanks

Robb Wolf
03-26-2007, 04:22 PM
Yea...Steve nailed it. keep in mind too...this is all pretty speculative. Digging through the archives is helpful for other peoples experiences. Kurtis Bowler had excellent results doing the alternate days fast...even competed in strongman events. You will need to experiment and see how things progress. Just keep an eye on performance and body comp. Both should improve, especially the body comp.

Jonas Lind
03-27-2007, 12:25 AM
Hey, I know we're dealing with pseudo-science here! Hehe.

Cassidy Drake
03-27-2007, 12:51 PM
Well if anyone would like my input:D I have been trying IM for the last month now. Read what Robb wrote up about it and decided to try it, was at a time in my life where health and longevity took center court over everything else. I can say that while I have been getting stronger, it is not at nearly the rate of normal strength gains, but I am the leanest I have been in well probably seven years. The changes in body comp came very very quickly. I do mine EOD. Now I go way off of what normal parameters may be for my fasting day, but so far it works very well doing EOD.

David Wood
04-06-2007, 01:59 PM
Oh, heck, I thought I had all the abbreviations / acronyms down.

"IM"? (not "IF"?)

Robb Wolf
04-07-2007, 07:44 AM
No Dave! IF...intermittent fasting is the goods!

David Wood
04-07-2007, 04:57 PM
Ok, but what (other than a typo) is "IM" in this context?

Sorry, not actually trying to be dense . . .

Jesse Woody
04-08-2007, 10:30 AM
Unless I'm mistaken, it's nothing other than a typo..unless Cassidy had good luck losing weight via instant messaging.

kevin mckay
04-09-2007, 10:16 PM
each im is about 3 calories 4 with emoticons

Robb Wolf
04-10-2007, 12:17 PM
each im is about 3 calories 4 with emoticons

Do you have any research to back that up sir?