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What he said. Looks like you have enough pre-WO with a meal 1-2 hrs. beforehand so I would just track progress with this amount of food. 1200 kcal's is a big ol' shake.

A lot of the older work that is references used by Kravitz here use some poor methodology. TRUE EPOC is much, much less than stated. A lot of the increased metabolic numbers are due to starting EPOC measures immediately after exercise, well duh, of course the higher intensity activities will...

When do you work out (time of day)?

I am with Aaron, we will need to know a little more about her condition. Exercise with IDDM and NIDDM is alittle different in responses and can subset again with other diabetes related conditions ("pathies").

eck, the typical deficiency model for supplementation. Jerk offs like Conte et al. have been manipulating data like this for years.

You might be eating a peanut spread then. In the US for a food to be called peanut butter it has to have 90% peanuts and then 4-6% stearic acids. Doesn't leave much room for the load of HFCS or TFA's especially for the amounts most folks use to supplement a diet.

Muscle loss from cardio is greatly exaggerated. Adequate protein and kcal's with a decent resistance training program will allow you to retain LBM very well. Why are you doing cardio on an empty stomach are you sub 10% BF?

It doesn't dig into the back with the poly coating.

Sure, gotta have alittle butt back there though. :) . Just wrap around (length will vary according to your height), clip weights through chain. Has never dropped, even with the heaviest poundages.

Home Depot. ;) 4-5 ft. of poly-coated swing set chain: $2.50 Swing lock: $1.00 Total cost: $3.50. Mine has held 100 pounds with no problem. If it can hold fat kids, it can hold a good amount of weight.

Pre: Gatorade and whey Post: Gatorade+ dextrose+ whey with breakfast about 30 minutes later.

Any formula is pretty much worthless if you take it to the point. It will just give you a ballpark figure to start with then you will need to adjust from there. Variations can be as high as +/- 20%

The best part of gastric "dumping".

What do you mean absorption rates? Speed of start? Length of availability? The 2 meal scenario though not ideal is plausible. With IBM in place and a LARGE meal (think 1000-1500 kcal for maintenance for example) it can take 10-12 hours for total gastric dumping.

A Ca supplement should ameliorate any concern with protein and osteoporosis. Plus if you are exercising your risk will be even less. Exercise seems to be the messanger and Ca and other minerals seem to be the builder of bone mass per osteocytes.

Exactly, regardless of what strategy there will still be a significant amount that is converted for glycogen repletion.

Pity that insulin has absolutely nothing to do with the overall picture of storage patterns. Calories are by far the king. In fact a rapid insulin spike followed by a rapid drop could get someone back into the FFA utilization mode quickly. Anecdotal posts= worthless. n=1 is worthless. It...

Absolutely. A banana is a great post-WO carb with 1/2 fructose and half glucose. A good generalized rule of thumb is to keep fructose to below 50g/day (top of liver storage capacity) but this takes a lot of fruit to get there and fruit is good and good for you. :) . I am currently partial to...

I wouldn't quote anything that guy says. The info he gives out is down right dangerous b/c he doesn't understand a lot of the concepts he writes about. Just cuts-and-pastes knowledge from the web.

The author's need to do this to sound "cutting edge". Say stuff like out clients did awesome with 2g/kg CHO of something to that effect. It is hard to say train hard and eat right and make it very interesting. BTW, research IS everything. Anecdotal evidence is just that.