[IridetheShortBus.]

Hmm, thinking about trying this to lose a little fat in my midsection. Do you lose muscle/strength on this program? That's what I'd be worried about mostly.

[FHS JewFro]

while cutting it is dam near impossible to retain all strength, you will lose some, unless you are being aided by special recovery supplements, of course

[nightcrewcaptain]

I haven't lost any strength so far, actually I'm getting stronger week by week. Although, I've been getting actual instruction on my compound lifts lately, and I'm making bigger gains and improvements with less work.......So since I changed my workout routine to a more effective one at about the same time I started LG, it's hard to tell what's LG, and what's the new routine, lol.

All I know is I've been dropping fat, and gaining (nothing major, about 5lbs a week on compounds), which is something I struggled to do in the past.

[FHS JewFro]

it is only temporary, and you will likely hit a wall soon.

on a side note, i CAN NOT WAIT to start cutting again on LG. its gonna be perfect with my job schedule. eat a big meal before bed at like 12 am, wake up, go to work, normally get off work at 3-4 pm, boom, ****in FEAST after work. best part is my job is walking and standing the whole time so thats gonna be fuarkkin awesome for fasted, LISS cardio. ima be shredded YO!

[EPAPressure]

Not that it really matters but is this your first job out of school or is school in there somewhere in the schedule still?

[Pump Revolution]

What's the general consensus on fiber, should it count as a carb during low carb days?

[black_angus]

Jew where do you work?

[FHS JewFro]

McAlister's deli

[black_angus]

Makes sense.

[solrflare]

Originally Posted by FHS JewFro

McAlister's deli

<3 McAlister's

[Wally]

If I'm doing a light 20-30 mins of cardio on leangains should I put it before or after my lifting? I plan on starting my fast at 8pm and breaking it around 12-1pm and I'll be lifting at 8ish am.

[Lurker27]

Research suggests that before is better for endirance building, but after burns more fat. I generally take .5mg melatonin before a fat burning workout to mobilize fat. It seemed to help, when my diet was on point this summer. I've eaten terribly since I moved

[Wally]

Thanks

[pballin16]

Originally Posted by Lurker27

Research suggests that before is better for endirance building, but after burns more fat. I generally take .5mg melatonin before a fat burning workout to mobilize fat. It seemed to help, when my diet was on point this summer. I've eaten terribly since I moved

Yeah you definitely look like you're getting smaller.

[Pump Revolution]

On non-lifting days, do you recommend taking BCAA's before cardio?

[Lurker27]

no I recommend melatonin before fasted cardio

BCAA will slightly inhibit fat release for LISS

If you're doing HIIT take the BCAA

[Pump Revolution]

Thank you.

[strostro]

Can you give some input on the dosage of melatonin to take? I see you take it before LISS, which is what the two articles I posted below say to do, but in those two studies they use 5mg and 6mg dosing, as opposed to your .5mg. Just wondering what you would reccomend.

http://www.ergo-log.com/melatoningh.html
http://suppversity.blogspot.com/2012...-hit-will.html

[Lurker27]

I can't find anything supporting my position, so i tentatively retract it - I usually have an excellent memory for this stuff.

Reasoning IIRC was:

1. Increasing total antioxidant load will reduce training efficiency (mostly vitamin C and E research)

2. Avoiding entrainment of natural release patterns (hal;f life isn't a concern but entrainment is)

3. The dose-response curve on melatonin as a somatostatin inhibitor is pretty low from what I've seen. I'd not be surprised if .5mg was saturation. I read this all somewhere, but I can't find it now. I don't think taking more will hurt, but discontinue if you get sleepy during workouts (not acutely on the first dose, due to entrainment patterns), or have difficulty sleeping at night.

[strostro]

Originally Posted by Lurker27

I can't find anything supporting my position, so i tentatively retract it - I usually have an excellent memory for this stuff.

Reasoning IIRC was:

1. Increasing total antioxidant load will reduce training efficiency (mostly vitamin C and E research)

2. Avoiding entrainment of natural release patterns (hal;f life isn't a concern but entrainment is)

3. The dose-response curve on melatonin as a somatostatin inhibitor is pretty low from what I've seen. I'd not be surprised if .5mg was saturation. I read this all somewhere, but I can't find it now. I don't think taking more will hurt, but discontinue if you get sleepy during workouts (not acutely on the first dose, due to entrainment patterns), or have difficulty sleeping at night.

Yeah I read that the half life was really short (20-30 min) and taking the normal oral absorption time of around 30min, so taking is before cardio is would be flltered out of the system by the end of the cardio. I was just wondering mostly because I'm going to be following a lot of what you have been talking about through these few threads, and I will be working out typically 4-5PM, maybe a little later, and didn't want to throw off a regular sleep cycle with taking too much melatonin later in the day. I can try at a higher dose and basically wean myself lower if I have any issues with sleep since it defintely seems to benefit fat loss and growth hormones.

[Pump Revolution]

"Baylor University scientists hypothesized that taking melatonin before a weight workout could boost GH levels. So they tested it out. They had 60 weight-trained men and women take 0.5 milligrams of melatonin, 5 milligrams of melatonin or a placebo one hour before a high-intensity leg workout. As reported in a 2007 issue of the Journal of the International Society of Sports Nutrition, the 5-milligram dose of melatonin more than doubled GH levels before the workout started, and both doses more than doubled GH levels after the workout in the male subjects."