Fortitude Training (Review)

[GSB]

Can't edit my post....

this is an example meal plan i came up for myself....aiming for 3800-4000cals to start with.
Protein is a bit higher than you recommend but checking the fat sources and carbs etc all look ok so i know im on the right track buddy..


On Waking - 1 Whole Lemon on Waking with 10g Glutamine, 1.5g Acetyl L Carnitine, Multivitamin.
Meal 1 – 5 Whole Eggs, 1 Tbsp Extra Virgin Coconut Oil, 1.5 Scoops Protein Blend, Greens, 2g Fish Oil, Digestive Enzyme, 600mg ALA, Probiotics
Meal 2 – 250g Xlean Steak Mince, 25g Almonds, Brocolli, Spinach
Meal 3 – 300g Smoked Haddock, 1tbsp EVOO, 15g almonds
Meal 4(90mins pre) – 250g Chicken Breast, 1tbsp raw unpasteurised butter, greens.
Peri Workout Shake - 50g Whey Hydrolysate, 150g HBCD, 10g Creatine, 2 Scoops Iforce Compete, Digestive enzyme, Probitocs,
Meal 5 – 250g Chicken Breast, 150g Jasmine Rice, 2 tbsp Raw Honey, Greens, 600mg ALA
Meal 6 – 300g Smoked Haddock, 300g Sweet Potato, Hot Sauce, Greens, 1 Apple, Digestive Enzymes, 3g Fish Oil
Pro = 350, Carbs = 400, Fats = 110g Fats

Just trying to keep the supplements simple too. I've not really used "Butter" as an addition for good fats but was unaware you can get like raw grass fed butter and noticed it on the example meal plan.

 

[Mr mac]

Scott as your active one question I have to ask.
In the book there is a picture of a chunk of meat on top of noodles. What is it an elephants leg??

 

[Scott Stevenson]

Scott..

One more question on the diet..

I noticed in the 'Example' meal plan you have your peri workout shake around the workout...then your 1st PWO meal is a shake also along with cereal....do you feel a solid meal would be a better option as in that plan there are 3 meals and 3 shakes, or is that just for sake of convenience when home from the gym? Just feel it will be a lot of liquid on your stomach in a few hour period if you get me?

Thanks

I don't see why that would be a lot of liquid, to be honest (in the context of someone who might be drinking at gallon of fluid / day. The whey "milk" isn't very voluminous at all.

My general impression is that you're really sort of fixating on specifics as if that example is something entirely special. It's not - diet is a very individual process. Some people can drink a cheap old whey concentrate with glucose as a peri-WO RS and do just fine. Other's MUST have HBCD and Pepto Pro.

I'm for all the whole food you can take in, in general, but MANY folks aren't terribly hungry post-workout, esp. after a large intra workout shake. A whey and kid's cereal meal is easy, convenient, tasty, easily digestible and matches the elevated protein synthetic response and insulin sensitivity provided by the workout, so there are a few reasons why that choice can work well.

Plus, this should just be fun and kids' cereal is fun with cool stuff on the box.

-S

 

[GSB]

Thanks buddy!!

 

[Scott Stevenson]

Thanks buddy!!

You're welcome!

(What kind of kids' cereals do you have over there - assuming you're in the UK?...)

-S

 

[Scott Stevenson]

Can't edit my post....

this is an example meal plan i came up for myself....aiming for 3800-4000cals to start with.
Protein is a bit higher than you recommend but checking the fat sources and carbs etc all look ok so i know im on the right track buddy..


On Waking - 1 Whole Lemon on Waking with 10g Glutamine, 1.5g Acetyl L Carnitine, Multivitamin.
Meal 1 – 5 Whole Eggs, 1 Tbsp Extra Virgin Coconut Oil, 1.5 Scoops Protein Blend, Greens, 2g Fish Oil, Digestive Enzyme, 600mg ALA, Probiotics
Meal 2 – 250g Xlean Steak Mince, 25g Almonds, Brocolli, Spinach
Meal 3 – 300g Smoked Haddock, 1tbsp EVOO, 15g almonds
Meal 4(90mins pre) – 250g Chicken Breast, 1tbsp raw unpasteurised butter, greens.
Peri Workout Shake - 50g Whey Hydrolysate, 150g HBCD, 10g Creatine, 2 Scoops Iforce Compete, Digestive enzyme, Probitocs,
Meal 5 – 250g Chicken Breast, 150g Jasmine Rice, 2 tbsp Raw Honey, Greens, 600mg ALA
Meal 6 – 300g Smoked Haddock, 300g Sweet Potato, Hot Sauce, Greens, 1 Apple, Digestive Enzymes, 3g Fish Oil
Pro = 350, Carbs = 400, Fats = 110g Fats

Just trying to keep the supplements simple too. I've not really used "Butter" as an addition for good fats but was unaware you can get like raw grass fed butter and noticed it on the example meal plan.

Sorry - almost missed this!

Looks pretty decent!

As far as the carnitine, you'd want to take that with something that will get a nice insulin release, so a high carb meal is a better call. (Carnitine is loaded more effectively in the presence of insulin. Research by Stephens et al.)

Same thing goes for the Alpha lipoic acid as it has GDA properties. That's a bit dose, too, so I'd save that for high carb meals (you can probably take it with your first drink of you periwo shake. I just empty a capsule into my shake, TBH.)

-S

 

[GSB]

Ok sir thanks.

So carnitine ill put in my peri shake with my ALA.

Would it be ok to take another dose with my kids cereal meal pwo....and is milk ok or do you advise water?

Yes I'm in the uk.
Cereal like Coco Pops which I love and frosties.

It's Christmas time soon so ill have to put your pdf down and finish my Christmas shopping! Haha.

 

[Scott Stevenson]

Ok sir thanks.

So carnitine ill put in my peri shake with my ALA.

Would it be ok to take another dose with my kids cereal meal pwo....and is milk ok or do you advise water?

Yes I'm in the uk.
Cereal like Coco Pops which I love and frosties.

It's Christmas time soon so ill have to put your pdf down and finish my Christmas shopping! Haha.

Sounds good on the carnitine (Yes with the post-so cereal).

You can put milk in there if you've not got any issues with milk (More kcal and milk a great source of protein. The casein content shouldn't slow anything down.)

If fro sties are frosted flakes, they actually have a lower glyce than corn flakes.

For me (and many others) Fruity pebbles or rice crispies move though the GI pretty quickly. Coco pops should work pretty well, too.

-S

 

[GSB]

Has anyone found they get stomach issues from hbcd?

 

[Chrisj22]

Has anyone found they get stomach issues from hbcd?

Not me, mate.

Much desired over dextrose and the rest. Also the fullness during workouts is crazy off it IMO.

 

[Scott Stevenson]

Has anyone found they get stomach issues from hbcd?

Any luck with a lower amount of HBCDs?...

You may be, as scandalous as this sounds, be able to use maltodextrin and combine it with fructose in about a 2:1 ratio. The reason here is that glucose and fructose are taken up via different transporters in the gut (SLGT1 and GLUT5, respectively) and the studies by Jeukendrup's group shows that this allows for greater GI uptake and oxidation of carbohydrate during exercise.

(For anyone reading this who just MIGHT be considering using insulin with the above strategy, note that fructose is not a substitute for glucose, as it needs to be coverted into glucose in the liver before it can be utilized by skeletal muscle for oxidation or glycogen storage.)

The studies on oxidation rates during endurance exercise suggest that this fructose is being oxidized at rates matching the intake and if you're really training your ass off in the gym, although the exercise is obviously not the same as endurance exercise, the rate of energy turnover, regulator control would provably prevent this fructose from being simply stored as fat (i.e., it would be shifted towards formation of glucose). With exogenous insulin, I'd not bet on this being the case with fructose so much...

-S

 

[Mr mac]

Scott quick question as I see your viewing,
What are your thoughts on fUeling requirements for prowler pushing or sled dragging. I.e. Do you believe these type of movements would benefit from carbs upon completion or not required.
Let's say pushing hard for 12-15 mins
For fat loss

Thank you

 

[Scott Stevenson]

Scott quick question as I see your viewing,
What are your thoughts on fUeling requirements prowler pushing or sled dragging. I.e. Do you believe these type of movements would benefit from carbs upon completion or not required.
Let's say pushing hard for 12-15 mins
For fat loss

Thank you

All depends on the context and the rest of the diet and training. Maybe a better way to answer the question is to consider when you'd want carbs:

Around workouts for the hormonal effects, esp. reducing cortisol / increasing insulin
Around workouts to replenish glycogen - esp. if the combination of training and/or diet tends to keep the glycogen levels low (in a limiting sense).

So, if dieting down and in a hurry up mode, then keeping carbs (not protein) away from cardio sessions might be helpful, as long as one can still train (do the prowler) hard.
If someone is doing heavy, high voluminous weight training and trying to do HIIT cardio with a prowler as well, not replenishing glycogen is going to run that person into the ground pretty fast. Low glycogen levels shirt muscle protein metabolism adversely.

--------------

Generally, higher intensity activities require carbs, and exogenous carbs will / can increase carb use, but at the expense of fat oxidation (during steady state endurance exercise). During high intensity exercise like HIIT with a prowler, this is going to require a rate of energy supply that exogenous carbs are not going to be able to meet DURING the prowler pushes, but taking in those carbs peri-workout might help with glycogen replenishment during the rest intervals. This would keep muscle glycogen levels fuller and could keep them from bottoming out if someone starts and HIIT session with near-critical glycogen levels.

In other words, exogenous carbohydrate probably won't be ergogenic to fuel the prowler pushing, but having glycogen levels full enough to have plenty of that fuel source - via post-WO carbs or even during - is going to keep you from bonking during the exercise.

It's possible that taking on carbs can limit the increase in fat oxidation enzymes, but I'd not worry about that, really.

If you're not on a kcal restricted diet (i.e., trying to gain), and eating soon after your cardio (or ate beforehand), you're probably just fine without any carbs if just "pushing hard," but if you're having trouble making gains, then I'd take in carbs (AND protein) with a hard HIIT session.

-S

 

[Mr mac]

Excellent I'm running body parts several times per week but legs just twice due to knee issues but I'm also on rest days now pulling the sled or prowler pushes for a little extra conditioning leg volume work and hopefully fat loss. I'm following your book protocol of carbs peri and post on weight training days I was just wondering on your thoughts if you would get the same hormonal response from carbs post session of something like prowler but your above answer is brilliant
Thanks

 

[Scott Stevenson]

Excellent I'm running body parts several times per week but legs just twice due to knee issues but I'm also on rest days now pulling the sled or prowler pushes for a little extra conditioning leg volume work and hopefully fat loss. I'm following your book protocol of carbs peri and post on weight training days I was just wondering on your thoughts if you would get the same hormonal response from carbs post session of something like prowler but your above answer is brilliant
Thanks

(I think I answered your question. Let me know if not.)

Just one last thought is that if you're just sorta, kinda, hoping for fat loss, I'd not count on it too very much. I'd go with diet and leave the prowler work alone, but if you just like HIIT with the prowler, then go for it!

-S