My diet

[dime]

Most probably, it's processed, dried, isolated, hydrolyzed and what not.
Probably it's the same thing as gelatin (I think overkees likes that a lot), just that this one is made from whey.

[dime]

High-fat meal prior to exercise decreases GH release by 54%, compared to high-glucose/no meal.
http://www.ncbi.nlm.nih.gov/pubmed/8501145

So eating much fat close before (and possibly after as well) exercise is not a good idea for muscle growth.

[Kasper]

GH=Growth Hormone ?

[dime]

yes

So from today I'll eat extra 24g whey protein (right after exercise), and I'm curious to see what kind of progress I'll have until end of June.

I'm 73kg now, and max lifts (weights in kg)
- 65x5 bench press
- 20x8 biceps curl (one hand)
- 40x7 triceps pushdown
- 12x6 chins (12 extra kg in a backpack)
- 20x10 dips (20 extra kg in a backpack)
- 70x10 leg extension
- 65x8 leg curl
- 130x15 leg press
- Rowing 1000m - 3:32 minutes, 2000m - 7:40

[RRM]

So from today I'll eat extra 24g whey protein (right after exercise), and I'm curious to see what kind of progress I'll have until end of June.

Thats 'not fair'...
Thats 2 changes.
Change 1: eating lots of protein right after exercise
Change 2: adding whey protein.
I think you should do that in 2 separate steps.
Would you be willing to try #1 first? (consuming all your daily protein plus extra juice right after exercise)

[dime]

So until now it was
- morning: half protein
- exercise around 6pm
- immediately, or as soon as I feel like I drink juice
- max one hour after exercise half protein + honey (not feasible earlier than that)

Now it would be like
- morning: half protein
- exercise around 6pm
- immediately, or as soon as I feel like I drink extra whey protein. No juice, as neither fat nor carbs help with muscle synthesis immediately after exercise (and fat is somewhat detrimental according to that study), but I'll add some sugar to the protein for glycogen refill
- one-two hours after exercise half protein + honey

[RRM]

neither fat nor carbs help with muscle synthesis immediately after exercise

Ive read differently; the muscle synthesis co-depends on to what extend muscle glycogen is replenished after exercise.
Makes sense: what good is it to expand a muscle that doesnt have the spare energy?

[dime]

Depends how much are you exhausting yourself; when lifting weights the workouts are typically short and intense.
This does not deplete glycogen nearly as much as long endurance exercise in my opinion.
In the cycling world it's commonly accepted that you can go on cycling intensively on glycogen alone for 1-2 hours, before you "bonk".
In the gym I spend at most half an hour, and I exercise many different muscles, not only the legs as with cycling.
This calculator says that in half an hour vigorous lifting weights you spend 230 kcal.

That was another study btw, that fat/carbs have no effect immediately after exercise, but I can't find it now.

[RRM]

Depends how much are you exhausting yourself; when lifting weights the workouts are typically short and intense.
This does not deplete glycogen nearly as much as long endurance exercise in my opinion.

Yes, of course.

That was another study btw, that fat/carbs have no effect immediately after exercise, but I can't find it now.

It would be interesting to read what they measured exactly.

[dime]

I got new blood results, 6 months or so after the quoted ones.

* LDL should be below 160, but is 290
* HDL there's only a lower limit of 40, and my value is 92 so that seems fine.
* Total should be below 240, mine is 395

Vitamin D is very much below the normal: 40.4 and should be above 100. Doesn't say what are the units, I guess nmol/L.

Total cholesterol: 370 (down from 395)
HDL: 84 (down from 92)
LDL: 247 (down from 290)
Vitamin D: 29.5 (down from 40.4)

Blood test results from November 2013 that I have forgotten to post:

Total cholesterol: 303 ( < 240)
HDL: 87 ( > 40)
LDL: 200 ( < 160)
Blood sugar: 96
TSH: 1.69

New blood test results June 2014, my cholesterol is back to 'normal', and everything else is within the reference ranges :)
It's interesting how LDL has been declining pretty much linearly.

Total cholesterol: 218 ( < 240)
HDL: 74 ( > 40)
LDL: 139 ( < 160)
Blood sugar: 90
TSH: 1.90

[Emeira]

dime, do you now eat less egg yolks than you did before (when LDL was 300)?

[RRM]

I think he used to eat a lot of slow cooked animal food.

[dime]

Yes for a long time my diet was slow cooked very fatty beef/pork and rice, I'm very certain that this caused the high LDL.
The graph shows the variables after switching to wai diet, so at 2,3,4 I'm doing proper wai diet.

[Aytundra]

What do you eat now in place of very fatty beef/pork and rice?
What do you eat now in general?

Enjoys your posts. It's interesting, Thank you.
Might try tracking my HDL LDL and Total.

[dime]

I eat ground beef, salmon, egg yolks and OJ with sugar.