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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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jj smith piens
jj smith piens

How up-to-date is this article? Comments go back to 2015, yet, there’s no date on the article, so I have no clue if it’s current or now. Thanks.

Jason Roberts
Jason Roberts

Hey Andy…I heard that large doses of magnesium can increase testosterone is this true ? 10 mg per kilo was recommended.

Jiman Mircea
Jiman Mircea

how many calories in 5g of creatine? (Creatine monohydrate, unflavored, pure)

Jiman Mircea
Jiman Mircea

Thank you Andy !

Arthur van der Meulen
Arthur van der Meulen

Hi Andy,

Thanks for the great content!

I used to be a very light sleeper who did hours of ceiling-staring before falling asleep each night. I had already cut down to 1 cup of coffee each morning for about a year – no other “uppers” like Coke. It didn’t help much.
Four years ago, I decided to quit coffee completely to see if it would make a difference. After about 2 weeks, I fell asleep easily and waking up feeling more and more rested. Also, heart palpitations I had experienced for years diminished rapidly.

I’ve repeatedly tried drinking coffee again, with the same result: bad sleep after 2 weeks, good sleep 2 weeks after quitting.

I cannot believe I’m unique in this respect?

Abdulla
Abdulla

Hi Andy,

What are your thoughts about Laxogenin and Epicatechin for building muscle ?

Thank you

Phillip Clark
Phillip Clark

Andy,

I very much enjoy your writing style, and am grateful for it. Straight info delivered in a very straight forward manner. Thank you for all the amazingly helpful information. I am a NOOB to the lifting/serious training and your site and your site has been tremendously helpful to me (Especially the IF and Big 3/5 x 5) because there is a lot of crap out there.

This is probably the most helpful section, as there are so many ‘Magic Beans’ promises out there is is easy to blow a LOT of cash for nothing more than colorful piss.

I am just starting on the BCAA’s with my fasted training (week 3) and look forward to seeing how it comes out.

Thank you again. I hope to start training with you one day (soon!)

Kim
Kim

Do you recommend women take creatine when trying to drop body fat/weight? If so, what dosage? I’m 5’5″, 119 lbs, but need to drop a lot of body fat.

Mike
Mike

Hey Andy ! I bought a BCAA supplement in pills, https://www.bodybuilding.com/store/gat/bcaas.html, how can i know how much pills i have to eat to reach the 10 grams of dosage that you recommend it ?

Mike
Mike

Thank you Andy, In serving size, 6 capsules, the amount per serving is Leucine 1.5 gm, Valine 1,3 gm, Isoleucine 9.6 mg. A powder of BCAA for 10 grams the amount per serving is: Leucine 2.5 Isoleucine 1.25 Valine 1.25. I think that i have to take 6 pills before a workout 🙁 Thank you !

Kraig Keeling
Kraig Keeling

I am glad I found your site, thanks for all the info, IT IS GREATLY APPRECIATED, it has cleared up many things for me. I am very excited to put this into practice, lost 14 lbs so far but stuck at current weight.

My questions…1) I work nights 3-4 days a week, should I follow the same model as prescribed ( skipping breakfast as soon as I awake) & just follow the same plan for my night shifts, ( as day plans)?

Also, I have seen 2 different theories of exercising for night workers, sleep being more important than training on those night work shifts and either no training or only a short intense workout or walking for those days I work.. 2) Thoughts? no training or limited training, train but don’t go to extremes or walking only?

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Wegs
Wegs

Hi Andy,

I’m sure you’ve covered this, so sorry if this is a repeat. I have always been told that you should have a protein shake post-workout with 2:1 fast carbs. So if I workout at 6:00 in the morning fasted, should I skip this shake and just do BCAAs? Or wait until the feeding period at 11:00?

Thank you.

Peter
Peter

Hi Andy,

First off, thank you for an awesome site and keep the good work up!

Do you still consider BCAA useful for fasted Training?
Considering there are more and more articles coming showing no or very little effect.

For example:
https://www.ncbi.nlm.nih.gov/pubmed/25886707

And a quote from Dr. Stuart Phillips
“Do you feel that branched chain amino acid supplements are of any value to the typical lifter who already consumes a very protein-rich diet?

In short, no! The evidence on BCAAs is remarkably weak as to their positive effects and they are not anabolic. They may be mildly anti-catabolic if you’re in negative energy balance, however, protein (especially whey) is going to be both anabolic and anti-catabolic. Bottom line, if you’re taking in adequate protein then BCAA are a complete waste of money IMO!”

Frank Espinoza Carreon
Frank Espinoza Carreon

Hi Andrew, quick question about BCAAs. If I fast from 6am to 1 pm one day, and lets say, I can train only from 9:30 to 10:30 am one day. It’s okay to only drink BCAAs at 9:30 am, then again at 11:30, and then wait until 1:00 pm to break the fast, to not lose muscle? I’ve read the similar schedule in leangains, but it says it only for 6 am fasted training and midday training.

Yours sincerely.
Frank Espinoza

MJD
MJD

Hi Andy!

Currently, I’m doing IF (16/8). My eating hours usually starts between 11-1PM and ends at 7-9 PM. I workout at 6PM, so there’s no problem eating a pre-workout meal. However, sometimes, I train at the morning, usually around 10AM. I don’t want to break my fast at 9AM (for a pre-workout meal) since my body is already used to eat at around noon. I don’t have BCAAs or protein powder as I find them expensive (I’m still a student! Haha) and as this article said, eating whole food is way way better. Is there any thing to substitute BCAA or do you think investing on them would be a good idea?

Thank you very much! More power to your site! 🙂

Darvinder
Darvinder

Hey Andy,

I am planning on supplementing myself with Creatine. The info above (and your answers to the comments) are very helpful but there is no specific clarification as to whether I am supposed to take them only on workout days or daily. Examine.com suggests it has to be taken daily but it doesn’t consider the fact whether the person is training 3x a week or 6x.

Since we follow the 3x a week routine as per your guidelines, do you suggest we supplement Creatine only on workout days?

Darvinder
Darvinder

Gotcha. Thanks 🙂

Robert Polanski
Robert Polanski

Hallo Andy. Very good and useful articel !

There is one question I can’t find answer anywhere.

Do you recommend to take any simple carbo sumplement in order to supplement, complete carbo that you have lost in training (carbo in muscles)? or maybe it is unnecessary.

I use for instance first carbo after training and after 10 minutes protein whey in order to improve protein absorbcion and so that protein are not transformed to carbo. Or am I wrong? 🙂

Is it better when I substitute carbo by raisins, dates direct after training? and after that protein whey or better however to use carbo?

Robert Polanski
Robert Polanski

Thanks Andy!
I have read the previous article among others about glycogen replenishment. Very interesting. I didn’t know 🙂 Now all is clear.
Very precious information.
Thanks once more!

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