ErichN (enokling@hotmail.com)

Eat a moderate fast carb + lean protein meal (whole grain bread with turkey breast) 90 minutes before workout. Consume a rapid digestible protein supplement (whey isolate) of 20g protein, as well as 10-15g of glutamine, and 10g of creatine mono hyderate (CreaPure) in 0,5L of cols water 60 minutes before the HIIT/Interval session - and the same about 15-30 minutes after. 60 minutes after consume about 50g of moderate fast carbs and lean protein (pasta + chicken breasts), then 90 minutes after workout another protein + glutamine shake, then 120 minutes after workout another carb + protein meal.

The glutamine gives a series of Growth Hormone bursts about 90 minutes after each consumtion (you feel this by getting sleepy in a certain way) and this is boosted by the anaerobic effort in the workout. The protein and creatine draw nutrients into the muscle putting them in an anaboloc state.

The Growth Hormone surge shuts of any hunger for hours, and gives unbelievable gains to my 4-6 rep weight lifting workout routine performed on off-days (3 weightlifting and 3 interval sessions on six days then one day off)

My most important tip (based on research published at www.pponline.co.uk) is that fast carb drinks kill this Growth Hormone release after interval training.

The final tip is to concentrate the days calorie consumption arround the 2h before and 3h after workout period and the fastest carbs arround this time - and add proteinshakes between every meal.

This in all for 6 months got my sixpack out after 5 years of 10-12 rep weigt lifting and one hour stedy state work going nowhere (except for laying a foundation for enduring interval and low rep lifting)