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Thanks for the feedback. That's an interesting study, especially considering it was a pretty low-dose multi. I guess I've been (perhaps wrongfully) under the impression that there are a lot of synergistic compounds and "co-factors" in food that allow for proper uptake and utilization vs. ...

Yes, they are effective. Reference: https://www.ncbi.nlm.nih.gov/pubmed/23895706 . I see no reason to think that the uptake from pills ("synthetic") would be any different from uptake from food. It's generally identical molecules and your uptake transporters in your intestines don't know w...

Thanks, man. Getting something of a template helps. I wasn't sure if it was a purely fruit/veg affair or if some fats and grains could join the mix. Do you time your meals around your workout in any particular manner or just get the food in throughout the day the best you can? I've tried doing only...

I took a peek at the .xls from my last famine. For this last one I was rolling at 1200-1500kcal total / day. ~10-40g protein. All the protein coming from "carb sources". ~10-50g fats. Mostly oils for my various salads. For carb sources I go with (sweet) potatoes, fruits (I like raisins, me...

Thanks for the replies, everyone. That sports science article was excellent but for better or for worse, raised more questions and uncertainties regarding nutrient timing. It would seem that total macro intake throughout the course of the day is more important that specific bolus doses but dependin...

https://www.jissn.com/content/10/1/5 is a good review article by Alan Aragon. To sum it all up there is little scientific evidence to support carbs as part of peri-workout doing anything for your gains. That being said I luv my fast carbs (carbosyn for me) during my feast workouts. But I'm in the g...

If you do opt to do the 5x5x5 during your cruise remember to adapt the weights to your daily form. Some days you will be going much lighter than other days. At no time should you be flirting with failure.

You seem to have reached the goals (and perhaps well gone past) the goals of the famine at where you're at. I'd go into feast ASAP. There's nothing magic about five days... and like any good program BP needs tweaking to suit you and your body. And also each run you hopefully learn some valuable insi...

Depending on your needs... creatine, maltodextrine, whey.. maybe drop a bit of fructose down there.

If you need anything at all that is.

My feast sessions are about 3 hrs so I need my fast acting carbs to get through it all.

For cruise I tend to hit a basic AB-split. with 3 workouts / week. Going with a 5x5 scheme and staying at 70-80% of my 1RM. In practice I tend to do something like supersetting chins and squats, then hitting some barbell curls on day A, and for B I like some dips supersetted with front levers and th...

You seem experienced with training this style so give it a try.

"I get questions about my static holds... Why am I doing this? "no one else does it" etc.. " = You're on to something, BIG!!! :-) Indeed.. I lift at a 24/7 fitness spa.. Had I been doing what everyone else was doing I'd be on the phone talking about yesterday's soccer game while...

Every now and then when I hit the gym for a BP3 workout I get questions about my static holds... Why am I doing this? "no one else does it" etc. I have generally said "normal training for normal results.... this primes my body for some good liftin'". Just yesterday someone pointe...

That's usually how I feel at the start of feast.. I have chosen to ignore my inclination to hit the increase in training frequency. I think it would burn me out faster and give me less of benefit from the feast in the long run. Are you doing cardio? Going 1on-2off and putting cardio on the second of...