Recovery questions

[Praetorian]

Most people are zinc deficient and it helps tremendously with sleep....keep it in. AVOID ephedrine as it will it raise cortisol levels even more and it will cause adrenal fatigue...the last thing you need right now(high cortisol) is additional stimulants. I would limit the caffeine as well. You are already eating high carb and you will not drop fat doing this as you can see not to mention dropping your fat intake will only contribute to your already occurring hormonal imbalance.
Even though you are doing spinning classes you can still run a low carb, moderate fat diet with targeted carb times. It is more about the type of carbs, timing, and amounts. BCAA's are fine but if you are taking in adequate protein you are getting plenty of BCAA's...they may be used during training but are not necessary. If you are dropping muscle instead of fat and recovery isn't optimal you are not eating enough protein or regularly enough.

Try this:

-6 meals daily spaced three hours apart
-50g protein (measured) per meal
-15-20g fat per meal from a variety of sources (salmon, red meat, whole eggs, olive oil, avocado, walnuts, almonds, etc)
-carbs from mostly fibrous sources possibly with some root vegetables prior spinning but I would try fibrous first and see how that goes.
-eliminate stimulants thus reducing cortisol and helping reduce belly fat*** the amount of prolonged cardio is most likely a huge contibutor to the cortisol levels
-PWO shakes are unnecessary
-timed use of whey isolate and vitamin C for recovery after spinning
-ZMA and 5HTP before bed
-phosphatidylserine morning and night or relora morning and night
-epsom salt baths nightly will greatly improve recovery

P

[warlock]

Thank you guys.

I will keep the ZMA, need to start tracking my macros add vitamin C.

None of the work outs are done in an empty stomach.

I already have Epsom Salts baths and will add more of then.

Thank you for your timee

[AppNutJeff]

Some people will have trouble hitting 6 meals a day but really dial in your diet and hit your daily macros. If you are looking for a sleep aid, the best overall one on the market right now IMO is Abyss Unparalleled from Nimbus.

[TT Eric]

Prae, just wondering why PS morning and before bed, but not PWO ?

Eric

[Praetorian]

Either before bed or pwo...its expensive so if cost is not a factor for you then by all means.

P

[TT Eric]

Ok thanks I use to take it PWO! How many mg do you shot for ? Some says 200mg is fine, but others says to go up to 800mg, but at this level you need deep pockets as you said.

Eric

[warlock]

One thing that people always don't get: I sleep 6+ hours a night, normally 8.

The quality of my sleep is not good: wake up 3-6 X a night, not always restful, disturbing dreams

[AppNutJeff]

One thing that people always don't get: I sleep 6+ hours a night, normally 8.

The quality of my sleep is not good: wake up 3-6 X a night, not always restful, disturbing dreams

ZMA gives me the most F'd up dreams ever, you might try to drop if for a week and see what happens. maybe try a couple grams of GABA with 5-HTP and see how that treats you.

[Praetorian]

The best product I have used or had clients success with is Ortho Sleep by AOR. Many clients who work sift work have had great success with it. Melatonin will generally promote deeper sleep and extended sleep but can also cause vivid dreams. It is usually dose dependent so start out with 1mg 30min before bed and see how that goes.

P