>I couldn' remember who posted this, but.. >I don't think that 100g carbs can elevate insulin for 7 hours or so. >I once made a test with 100g pure glucose. >It dropped fast enough ,tested after 1 hour or so. >This speaks for carb concentration on one meal. This was written by 'Animal' A study perfi,rmed by Taylor and colleagues.'' Following ingestion of a test meal consisting of cereal, skim milk, scrambled eggs, French toast, apple juice, and a milk shake [200 g (60% or 800 calories) carbohydrate, 45 g (21% fat or 405 calories), 80 g (19% or 320 calories) protein; 1,914 kcall] [The total calories and the breakdown of the intake is wrong because my scanner screwed it up and I don't have the original] by healthy subjects, muscle glycogen concentration did not start to rise until 1-2 hours after eating, and the increase was not statistically significant until 3 hours after eating. Seven hours following the meal, plasma insulin levels were still elevated threefold. Four hours following the meal, muscle glycogen began to fall, suggesting a flux of excess carbon out ot` the muscle and into storage as triglycerides (fat). Another argument for my diet! I had been looking for this entry into my comp for 2 years and though I don't have the entire study, that last line is significant. This was a mixed meal containing fat. This is not what you want to do after a workout. Look how long it took glycogen levels in the muscle to rise. 1-2 hours and it wasn't important until 3 hours. You need no fat and simple carbs with protein after a workout. ‘Seven hours following the meal, plasma insulin levels were still elevated threefold' Let's see, you want to eat small meals all day, still? The point is that eating mixed meals gets your insulin up and keeps it up for a long time. Hell, by 7 hours many would have eaten 2 more times and that would push your insulin up even higher and longer. Remember, if insulin is present, fat burning is negative! I will grant all you naysayers that yes, that was a rather large meal, but it is irrelevant. I have other studies where they studied people eating smaller meals and they got the same detrimental results. Even though they ate smaller meals the insulin NEVER RETURNED to BASELINE BEFORE THE NEXT MEAL. <If your insulin levels are above baseline, fat burning is inhibited> Then, with subsequent meals INSULIN ROSE TO A HIGHER LEVEL THAN IT DID WITH THE PREVIOUS MEAL. The researchers had no explanation as to why that occurs, but it did in ALL SUBJECTS. So the moral of the paragraph is that eating a meal that raises insulin will result in even HIGHER INSULIN LEVELS with the next meal. The magical last line; ‘ Four hours following the meal, muscle glycogen began to fall, suggesting a flux of excess carbon out of the muscle and into storage as triglycerides (fat).' Ahahahaha! Your insulin is still sky high and you haven't eaten anything, and carbon is leaking out of the muscles to be turned into fat! The muscles have all the carbs they need and when they are full of glycogen any excess glucose is going to be stored as fat! Read it, again. This is a main point of the diet and why you only have carbs after your workout. Why? Because you carbed up AFTER the workout when it is most important and any further influx of carbs is going to leak out of a fully carbed up muscle and go to fat. Again, I will give you the basics and most of you can figure out the rest. Base calorie should be figured out at 10-12 x your wt in lbs. All caloric intake is worked out by going backwards from your post workout meal. For that meal you take in 1g carbs for every 1k bodyweight. Now, you also take 1g whey or soy protein for every 2.5g of carbs that you just figured out. Do this immediately and 1-2 hours later. Subtract those numbers from your total caloric intake to see how much else you can eat for your other meals. 200lb man x 12 = 2400 calories. 200/2.2 = 90K 90K = 90g carbs after workout. 90/2.5 = 36g protein. 90g carbohydrates = 360cal 36g protein = 145 cal protein. Total immediate intake is 505calories. If you do that regimen 1-2 hours later you will then have 1010calories. 2400 base - workout meals = 1390 calories left to eat for the next 24 hours. (Almost 3 Bigmacs) and if you can't make it through the day on those calories I don't know what to tell you) I'll tell you that with all that protein it is hard to eat after those 2 postworkout meals. ALL YOUR SUBSEQUENT MEALS ARE GOING TO BE NO GLYCEMIC MEALS! Except for 2-3 doses of 200calories worth of fruit for a total of 400-500calories in carbs to keep your liver converting T4-T3. 200 in the morning 100cal or so at lunch and 100-200 at 2hrs before your next workout. 1390 - 500 calories leaves you with 890. If you are taking 1g protein per lb which I find very hard to do, that is 200g protein and 800 calories. You already have taken in 72g protein for 288 calories. From morning until your next workout you then need to get 128 g protein or 512 more calories in protein. That leaves you with only 378 calories in fat which is 42g. Just make sure you eat whey protein and eggs in the morning, then you can eat chicken or tuna salad (no bread) or taco salads (no shell) for lunch and you will be set. After the 2nd post-workout meals try to eat somewhat of a regular small meal to slow absorption and give you a release of protein while you sleep. xx Justin xx ________________________________________________________________________ Get Your Private, Free E-mail from MSN Hotmail at http://www.hotmail.com