Comments on: Wisdom & wisecracks

By: Kelly Morris

Kelly Morris — Mon, 26 Jul 2010 11:03:56 +0000

Hey Alan, love the blog, love the research review, and thanks for the tip on shopping at bodybuilding.com. Their service is excellent.

By: Jean Paulo

Jean Paulo — Tue, 16 Feb 2010 04:04:05 +0000

I just love every single one of it.You should consider being a stand up comedian sometime Alan

By: Alan Aragon

Alan Aragon — Fri, 12 Feb 2010 04:50:35 +0000

Thanks everyone, it’s a pleasure to help!

By: stavros

stavros — Wed, 10 Feb 2010 00:47:25 +0000

Alan i would like to thank you with all my heart! You helped me clear up a lot of voodoo theories ( carb n fat , fat post workout etc), i appreciate the time you spent for and i always enjoy everything i read from you!

keep it up, you rule!

By: Josh

Josh — Sat, 06 Feb 2010 15:03:28 +0000

Dude, Alan. You rock. In for brobag.

By: Ketan

Ketan — Sun, 31 Jan 2010 10:57:23 +0000

I love eggs, I think they’re nature’s multivitamin.

Great post Alan.

By: David Despain

David Despain — Sat, 30 Jan 2010 22:39:38 +0000

I just love your second-to-last bullet point. Thank you for this site.

By: Alan Aragon

Alan Aragon — Sun, 10 Jan 2010 07:24:35 +0000

Thanks for stopping by WaffleIron.

By: TheWaffleIron

TheWaffleIron — Sat, 09 Jan 2010 07:20:23 +0000

This makes me want to return to the nutrition section and fight the bros again. Great stuff, as always.

By: Alan Aragon

Alan Aragon — Sun, 20 Dec 2009 04:08:53 +0000

Hey Eric — Yes, that’s correct, if you were to mimick the macro composition of chocolate milk. Adding protein powder to it would make it ideal. I’ve found premade choc milk to be pretty darn sweet, and it hides the taste of protein powder very well. What I’ve been doing is adding cocoa & a touch of peanubutter (heated & mixed together), and throwing it milk & vanilla flavored protein powder. It’s not vitally important to mimick the macros of choc milk, by the way. Here’s a copy/paste of a post I did earlier today on bodybuilding.com (which includes a snippet from the blog post above):

Okay, since you’re not an endurance athlete with multiple events per day, have roughly a quarter of your lean mass lbs in protein grams. Or, you can go with target bodyweight in this calculation, which is basically a surrogate index of lean mass with a minor surplus. So, 0.25 x your target BW in pounds = protein dose. Same with carb dose if you’re being restrictive. I’ve seen good results with going up to 0.5g/lb target weight with carb dosing postworkout in those who aren’t restricting carbs. Source of carbs should be your personal preference since there’s no meaningful difference between types, given the goal you outlined. I have a personal preference for fruit & milk, sometimes oats, but the prep bugs me; I’m big on convenience. As for protein source, again, go with personal preference. Cheap whey is what I use (right now it’s Dymatize Elite, used to be ON Gold Std). I throw it in milk. Very fricking convenient. Again, this is personal preference. If you like a piece of meat with some pasta, great, have at it. As long as it’s a high-quality protein source (which most animal-based proteins are), then you’re doing all you can. I’ve asked Ronnie personally what his postW meal was, and it’s either steak & potatoes or chicken & rice, depending on his mood.

Also, don’t forget the 1st 2 laws:

– The first law of nutrient timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
– The second law of nutrient timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.