Dude! Keep up the great work! Just came across your thread and read the whole thing!! Couple things I noticed:
BCAAs and any individual amino acids should be taken on an empty stomach between meals and/or preworkout. Your protein will compete and interfere with free form amino acid absorption.
3-5g Creatine, 7-10g BCAAs(many times combined w glutamine) with 3 grams arginine in some Simply Apple juice or other natural fruit juice is a great preworkout.
Make sure your taking in some carbs with your post workout shake or you don't fully absorb your protein, and even less will make it to the muscle. The small insulin spike from the carbs dramatically increases protein synthesis in the muscle. Again I like some natural apple juice or cranberry juice mixed w my vanilla shake.
Most experts prefer at least 2:1 carb to protein for hypertrophy. 80gcarb:40gprotein is alot of caloriespost workout (480kcal) for weight loss/toning. So shoot for at least 1:1 unless you decrease your post workout protein to 25g.
My .02 anyway... Carry on and keep up the progress!
'95 YJ 2.5L
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