M3:D33 The Anabolic State



What's on my mind today?


Today started off with an incredible run in downtown Seattle.  I then headed to the airport for the return trip home.  The day was long and tiring.

I would like to continue my discussion on hormones by discussing the Anabolic State and how you can get there through the way you eat.

Yesterday I mentioned insulin and what it does.  Insulin is a hormone constantly released into the body, but increases in response to sugar inthe blood.  Part of the job of insulin is to shuttle sugars into your the muscle, liver and fat cells.  Insulin also increases protein synthesis and increases the transport of amino acids into the muscles.  Insulin can reduce the breakdown of muscle.  All these things go a long way towards increasing lean body mass.

By decreasing the amount of sugar available to your body you force it to turn to fat for energy.  You do this by increasing the amount of fibrous carbs you take in during the day.  Fibrous carbs do not cause an insulin spike, only starchy carbs and sugar do this. 

The way to get yourself into the Anabolic State is to first wake up in a fasted state (obviously).  You then take your pre-workout meal (usually just a protein shake).  You then do an intense lifting workout.  You next eat/drink a high glycemic meal containing protein.  Gradually decrease your carb intake as the day wears on.  If you do this well, your body will go into the Anabolic State.  You will be burning fat for energy rather than carbs.  This is obviously beneficial for someone trying to drop fat.

All of this is why the post workout meal is so important.  This is your chance to take your body from a catabolic state into an anabolic state.  Your post workout meal should contain whey protein, glutamine, BCAA, and high glycemic carbs.  This will kill off the catabolic state and introduce the anabolic state.  The whey protein is fast digesting and is a foundation of your meal.  The glutamine is an important amino acide and can be turned into glucose for energy.  BCAAs are leaucine, isoleucine and valine.  These stimulate protein synthesis, thereby giving a greater benefit to the inclusion of whey protein in this meal.  You should include a high glycemic carb like dextrose. 

The idea here is to use food to put yourself into the Anabolic State.  You must avoid the catabolic state at all costs.  It just isn't where you should be.  The more muscle you carry the easier it is to burn the fat.


Week Begins 6/8/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift N/A Lift N/A Lift N/A
Cardio * N/A N/A AM N/A AM N/A AM
Abs * N/A FYA FYA N/A FYA N/A FYA
Water * 264 oz 264 oz 264 oz 264 oz 240 oz 264 oz 264 oz
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 2800 2800 2800 2800 2800 2800 2800
Cals 2750 2910 2721 2895 2750 2911 2950
Ratios (C/P/F) 40/30/30 40/30/30 40/30/30 40/30/30 40/30/30 40/30/30 40/30/30
Target Ratios (C/P/F) 40/30/30 40/30/30 40/30/30 40/30/30 40/30/30 40/30/30 40/30/30
Total Completed 15 15 15 15 15 15 15
Total Possible 15 15 15 15 15 15 15
Mission 3 Total Complete 329 344 359 374 389 404 419
Mission 3 Total Possible 330 345 360 375 390 405 420
* = Counts towards total
Success!
Failed
Not Counted!
 
Find out what I'm doing to my body!

Today I took a 30 minute run through downtown Seattle.  It was extremely enjoyable.  The temperature was nice and cool.  I saw so much that I had never seen before.  It was a truly enjoyable cardio session.
 
Exercise the brain with the Thought of the Day!

Pain is your friend when it is the result of an extremely intense workout.
 
Get a discussion started by answering the question!

Do you plan to include outdoor cardio into your plan when the weather is good?  Comment this post with your answer.
 
 
 

Mission 1, Day 33: Future plans, changing it up and asking questions

Until tomorrow...GET BACK TO LIFTING!

Posted by Michael Mahony at 6/14/2008 8:54 PM
Categories: Nutrition, Old Missions
 
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  • 6/14/2008 10:47 PM Mike Groom wrote:
    I've recently reintroduced BCAAs back into my diet.

    I'm planning outdoor cardio in the BAD weather. Bike riding being the main source.
    Reply to this
  • 6/14/2008 11:38 PM dougal wrote:
    I know I've said this before but I just can't get used to your current pics. You look like a completely different person dude. You have made unbelievable progress.
    Reply to this
  • 6/15/2008 1:39 AM christy wrote:
    YES! The weather in SoCal (as you know) is totally fab all year round, and having been couped up inside for what feels like a million years, I'm totally enjoying walking outdoors. Also as a person who is prone to mood swings, being outside in the sun a little bit every day is good for clearing up my mood. Even if it's just for fifteen or twenty minutes.
    Reply to this
  • 6/15/2008 4:09 PM Andy wrote:
    NIce take on anabolism vs catabolism! It's all about feeding the muscle and burning the fat as Tom V. would put it, Mike!

    Looking good man! Nice run btw!

    Andy
    Reply to this
    1. 6/16/2008 5:54 AM Michael Mahony wrote:
      Andy, it is a very important topic and one most people ignore.
      Reply to this
  • 6/17/2008 4:29 AM Meredith wrote:
    Hi Mike, your blog is always filled with a wealth of knowledge. As far as the outside cardio..I haven't yet. However, after reading Lilla, Mike G's, Lynda, and your blog all talking about outside exercise lately...I think I am going to start.
    Reply to this
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