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I joined a couple of weeks ago. its one heck of a great tool. im beginning my own trip to the top and I get so much out of the articles and members. im making real progress and it almost funny, this is kinda easy. I wish id have know years ago but better late then never.
"Transform" can include any way someone has changed their body composition - Fat loss, adding a large amount of lean muscle mass etc - basically anything that makes one look better. In this case, it refers to someone who wishes to both lose fat and gain muscle. Building muscle is, quite simply, building muscle/ size. It may or may not be associated with getting leaner and fitter. Hope that helps.
I know Dr. Jim Stoppani recommends a bananan for pre work out carbs, so I would assume a fruit similar to a banana would work well. I personally like bananas because of the added potassium.
Post work out most carb supplements have a combination of fast and slow carbs so either grab a carb supplement (waxybolic is great stuff) or a few pixie sticks (recommended by Dr. Stoppani as well) and a banana or two.
I like to eat oatmeal 20-30 mins pre-workout. A piece of fruit will be a good sugar boost right before (5mins) working out. It might not work for everyone, but I used to smash a bite size Snicker right before lifting.
Eat a mix a simple and complex carbs post-work out, but be sure to lean more toward simple (fast digesting) carbs while your anabolic window is open. (Up to about half an hour right after lifting). Don't forget protein and BCAAs...
I am just 50 and was having problems losing the last 10 lbs. I did some research and discovered Intermittent Fasting! Wow what a difference it has made. The weight took a month to come off and over the holidays there were readjustments of same but the working out in a fasted state had me concerned, all for nothing it turns out. I was STRONGER in a fasted state than in a fed state as I wasn't digesting when I went to lift! As well I discovered that intake of sugar 2 hours before or 2 hours after a work out short-circuits your body's use of the hormone's it generate. IE insulin HGH and another one I can't remember right now so you see less progress than if you avoid sugar for the hours mentioned. Try it and see it is amazing!
Whole food is the way to go. I like having a carb heavy meal about 90 minutes before I lift, then I supplement either glycofuse or Karbolyn 30 minutes (i mix it in with my prelift). That usually boosts my carbs up to where I won't fatigue to horribly.
you never eat sugar before you lift that's one thing you DON't do. sugar causes an insulin spike, insulin levels are high it gets in the bodies way to break down fat, aka lipolysis. and if you eat something heavy like oatmeal, imagine this, your stomach needs blood to process the food correct, so then that leaves that much LESS for your muscles to receive blood. im in graduate school for physical therapy and have done my own research for many years, hope this helps.