Awesome article mate. Very informative and makes a lot of sense… I am currently working in Afghanistan so my food choices are VERY limited, hence i go thru a lot of supplements (powders, bars and everything in between). I’m wanting to know as i’m 5’8″ and 170lbs i’ve been trying to pack on some muscle mass for sometime now and i’m struggling. Do you believe that i should be using a HCPWO or a LCPWO or varying between the two???

Thanks for your help.

Stephanie

Best Wishes

Nathan

Thanks man

One more question. My goal is to gain muscle mass, not to lose weight. I thought that in the PWO window you want to raise insulin because it promotes muscle growth, hence the use of whey protein plus some carbs. Wouldn’t your drink, protein plus fat, be counterproductive because it contains fat instead of carbs?

Thanks.

Thai Kitchen Pure Coconut Milk is available in my area (it contains 4 grams of carbs per serving), but how do you mix it with protein? I opened the can and it is mostly solid, it is like a normal liquid milk. Thanks. Also, what do you think about using the same shake (whey protein plus coconut milk) pre-workout and using something Biotest’s Anaconda peri-workout?

Thanks.

My training for the most part is strength, heavy weight training about 3 times a week, im 16 been following low carb paleo (occasional dairy from whey but mostly sheeps milk yoghurt). I’m also a rugby player and chuck in the occasional metcon. or sprint day…

Should i plan it like this if my intention is to gain good healthy, lean muscle mass at the same time as staying lean and optimising performance in season….

After my strength training follow it up with a low carb/moderate protein/high fat aproach similar to your coconut milk/ whey combo (sounds delicious by the way) every time?

But then after metcon./sprint days or a rugby game (which total playing time is about 60-80 minutes) follow that up with a high carb/moderate protein/low fat meal such as yams or mabey even some kind of fruit?

would fruit rather than yams mean faster recovery in terms of glycogen repleneshment and so be used on a day when im exercising twice?

All the best
Sam

However, this problem plagues me no more. After 2 weeks of taking the Dr Max Anabolic Stack , I feel like I could go on for days. Now I’m able to finish all my sets in good form, and I’m finally making the goals I set for myself despite my busy schedule.

Great article. I was just curious as to the brand of the coconut milk you used. I can’t seem to find one that had 80 grams of fat.

I’ve read Sears’ Omega RX Zone so I’m all over the idea of high-dose fish oil. He pushes his brand of fish oil as being better because it is more purified. I like convenience and price of buying the Costco Kirkland brand. Do you have any concerns or thoughts on the Kirkland brand’s levels of Mercury, PCBs, and dioxins?

Thanks for all the great info! I find myself re-reading your posts and comments periodically as I make changes to my goals.

How would whey mixed with uncooked oats work as a post workout meal – probably in a zone ratios minus the fat, is to too slow-digesting? The goal would be to recover fast. I still have a few pounds that I could do without so anything high carb might be too much. I have also found that I don’t do well without carbs – zone has worked very well for me.

Do sweet potatoes deliver a big enough insulin spike?

Is it essential to have the PWO meal/shake within half an hour of the workout or is an hour later ok? Also, what is a good paleo low carb PWO option?