Hello. I was on a 2month diet and I´ve lost around 16pounds. My BF percentage fell from 15-17% to 9-11%. I was on a cyclical diet, simillar UD2..

So, now I am eating very small amounts of food and I train a lot and I sleep very little. I am doing this since monday and I want to overtrain myself in this week. The next week (14days) I am planning to eat a lot of carbs (specially rice) and proteins. I will limit fats only on fish oil capsules. I am thinking to start with 400g of carbs and than raising this progressive. I was thinking using metphormin (glucophage) 425mg 2x before a meal.. when I will have max. carbs (around 800g) I will use 4x425mg. I will also probably use creatine before meals (30-40g)daily and glutamine at morning an after training and magnesium. What suplements, food do you recommend? I want some strength and mass..

I dont like this for a few reasons:



Just how much? Your leptin levels will plummet if you dont include frequent refeeds in your diet. Low leptin=muscle loss on a cut.



Again, how much? More is not better. This coupled with...



Has probably left you overtrained already.



A week is 7 days. But anyway, A week is far too long to spend on a refeed.



How much fish oil? You will need a lot to reach a respectable amount of fat.



Why 30-40g of creatine. Let me reiterate this for you. more is not better



Glutamine does not work if taken orally.

To answer most of your diet questions, read twin Peaks carb cycling articles in M&M magazine. As far as supplements go: Creatine Whey multi. Are the basics, look around the forum to find reviews on others. Body octane, by MAN seems to be quite popular. As well as the awesome Leptigen. Thats a bit pricey though.

One more thing. What is glucophage?

what exactly is your goal here?

this is absurd

Sounds like he's trying to overreach and then cut back on volume. General idea is sound, but his method implementing it, well, isn't.

I´ll try this and after 10days I will tell you about results..

I would strongly advise against using glucophage. It's not a selective insulin sensitizer, so you'll be increasing sesitivity in all tissues (muscle, liver, and fat).

Yes but th point is the same as any other insulin mimicker you lower your blood sugar more quickly.

If the glucose is being stored in fat cells, how is lowering blood sugar even remotely beneficial?

I can see using an insulin potentiater (I can't spell, I'm a nerd) when muscle insulin sensetivity is higher (PWO/when glycogen depleted), or perhaps ALA post-workout (if it does infact selectively increase muscle insulin sensetivity in this situation due to the free radicals generated by excercise). This is the same idea behind using exogenous insulin.

Increasing insulin sensetivity across the board is just going to make you fat.

??? I think you're confusing insulin sensitivity with insulin resistence. Increasing sensitivity is completely beneficial; increasing insulin resistence causes glucose to be shuttled into fat more easily. I don't understand your logic here.

no it's not. Different insulin sensitizers work through different mechanisms... some are more favorable towards partitioning nutrients towards muscle tissue

An interesting post Lyle made on insulin sensitivity (I wonder if the "greater" minds on this board are in uniform agreement with the entire concept); http://www.bodyrecomposition.com/forums/sh...15&pagenumber=1

Fascinating thread and read Delphinus. Thanks.

Wrong.

Insulin sensetivity/resistance (different ends of the same axis) is a measure of how well a cell/tissue responds to a given amount of insulin. Greater insulin sensetivity will ultimately cause greater nutrient uptake in response to a given amount of insulin.

Muscle, fat and liver cells can all have different degrees of insulin sensetivity. An ideal situation would be for muscle sensetivity to be high while fat sensetivity is low (which is achieved post-workout).

Increasing insulin sensetivity across the board (ie; in muscle and fat) is not beneficial to body composition.

That is pretty much in total agreement with the idea of a nutrient hierarchy that Spook and I have talked about for a while, except that he left out the brain (though, he did specifically say "body"), which is the first thing that gets nutrients.

Hi

I tried this and I now have 84 kg, I think that I started with 79.. (10pounds in 14days:) )I didn´t use metformin, and I cycled a little bit with carbs.