Pre Contest Diet by Layne Norton

**CoN** · 05-03-2008 04:09 PM

MDF

can you post or pm me the relevant links he talks about in this part

Quote

High-intensity cardio seems to be more muscle sparing. Several studies have shown that high-intensity interval training (aka HIT) burns less calories when compared to continuous lower intensity cardio. However, the skinfold losses were greater with the HIT group than in the continuous intensity group. This means not only did the HIT group lose more fat, they also spared more muscle tissue by burning less overall calories .

At this point I am going to refer you to several articles that I think are some of the best I've seen regarding cardiovascular work. I urge you to read them as they will re-emphasize what I have already stated, as well as help you gain a further understanding of how cardiovascular work effects your metabolism.

**cheef** · 05-03-2008 04:22 PM

top stuff geez layne is the man

**Gareth83** · 05-03-2008 05:25 PM

Quote

Originally Posted by CoN

MDF

can you post or pm me the relevant links he talks about in this part

my bet is ABS can't find them, so here we go

http://www.dolfzine.com/page483.htm (if you only read one article� READ THIS ONE!)

http://www.dolfzine.com/page484.htm
http://www.bodybuilding.com/fun/satter2.htm
http://www.bodybuilding.com/fun/satter3.htm

I also implore you to read this thread from the bodybuilding.com message boards as it may help you better understand the subject and or answer any questions you might have.
http://forum.bodybuilding.com/showth...threadid=99420

**Gareth83** · 05-03-2008 05:27 PM

Quote

Originally Posted by Gareth83

good article think you should link it though

found the original original

http://www.ironmagazineforums.com/bo...ne-norton.html

**CoN** · 06-03-2008 07:37 AM

Respect, and repped

dolfzine site isnt working for me atm though

**mxd** · 06-03-2008 12:39 PM

And no1 reps me for the original Post, cheeky w@nkers

**MisterT** · 20-06-2008 11:27 PM

Bump
this is a really good post and im glad i stumbled accross it, and there are alot of people here starting cutting. Iv added it to the useful diet links sticky and hopefully itl stay there

**BTP** · 01-02-2011 04:57 PM

Thank you.

A great article, it consolidated much of what I thought I knew, and educated me on what I did not know; informed, up to date and well referenced.

I am now reading up on Leptin and re-feeding.

**Billv0** · 02-02-2011 10:13 PM

If thats true about the bigger the cell volume the more anabolic it can be is it the 3g of water to 1g of carb thats soaked up with it that makes it anabolic or is it soley the carb...

Thinking about it muscle is more fluid than protein so makes sense that water does help. If thats true then taking creatine with the proper amounts of water would work the same just slightly different. Right?

Im sure there was a study that compared fast carbs to slow and showed no difference in the absorbtion rate over 24 hours and this was post workout. If it takes 24 hours to be absorbed then would it really matter when i did the carb up. In a deficit il gradually get more insulin sensitive anyways so if i did the carb up the day before as long as its within the 24 hours il still soak up the carbs next workout.

Even less of a reason to use fast carbs layne even said take enough and it sends you back into a catabolic state, that and it effects digestion.

Also is it the insulin raise that effects leptin or soley the carbs, im just clarifying im pretty sure its the insulin raise and carbs by comparison give the greatest dose. If thats the case and i didnt have any intolerances to lactose i could just get a hit from a whey shake, it would atleast make using simple sugars even more redundant.

Just a theory but im sure i ready high intensity exercises raised growth hormone 500% that has a natural calorie partitioning effect on muscle and fat stores. If you get a raise of Gh and test from adding incremental weight increases in the gym then i could either do high intensity workouts but increase the time or frequency or wait for an amount of detraining to occur to get the same affect, right?

I wouldnt even need to be in a deficit to do this if its so!

Another question is when do i do the carb up? Reading up about the thermogenic affect of protein made me think. As i go further into my cut theres a growing increase in cortisol levels id experience a body temperature increase i know this would be very miniscule but if i could spot it then wouldnt that be a good indication a refeed is in order?

Or blood pressure could be a better indicator?

I know lotsa Q's.