Timing of exercise and supplements and food

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Permalink Reply by JBF Mentor Meredith on September 20, 2011 at 12:51pm

There is info in our FAQ section about this: http://jonbensonforum.com/notes/Workout_Times - read through this and make a schedule for yourself which fits with these guidelines and your work schedule.  You can post it here if you want one of us to look at it to make sure you are on the right track.  I would keep the schedule the same on all days and not try to flip flop back and forth between supplement and food timing.

 

Here's a previous discussion about the same topic: http://jonbensonforum.com/forum/topics/it-starts-tomorrow-or-this?c...

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Permalink Reply by Jo Marks on September 21, 2011 at 2:29am

Hi,

Thank you to Meredith for such a prompt reply - I really do appreciate it.  Could you check if I have the details correct:

1.  Immediately upon rising supplements (0500)

2.  15 minutes later coffee and  morning supplements (0515)

3.  Exercise 60 minutes (0545-0645)

4.  After cardio immediate supplements (0650)

5.  15-30 minutes later apple/nuts and supplements (0720)

6.  90-120 minutes later apple/nuts (0920)

7.  90 - 120 minutes later apple/nuts (1120)

8.  90 - 120 minuts later apple/nuts (1420)

9.  90 - 120 minutes later Dinner Feeding (1630)

10.  Post dinner cardio (1700-1800)

11.  Commence usual morning supplements (1 x Lipocil / 5 x Aminocil / Iced H20) (1800)

12.  1 x Lipocil / 5 Aminocil/H20 +/- coffee (1900)

13.  1 x Lipocil / 5 Aminocil / scoop Glutacil / tbsp Carnicil / Iced H20 (2000)

14. Pre bedtime snack / Iced H20 (2100)

I finished my first day with an raging headache but suspect this is related to the detox.  I will use the program listed above tomorrow and hope I have it right.  

Thanks again

Joanne

 

 

 

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Permalink Reply by JBF Mentor Meredith on September 21, 2011 at 8:40am

1.  Immediately upon rising supplements (0500) - make sure these include glutacil & carnicil all weeks

2.  15 minutes later coffee and  morning supplements (0515) lipocil & aminocil

3.  Exercise 60 minutes (0545-0645)

4.  After cardio immediate supplements (0650) - make sure these include glutacil & carnicil all weeks

5.  15-30 minutes later apple/nuts and supplements (0720) - Ketocil

6.  90-120 minutes later apple/nuts (0920)

7.  90 - 120 minutes later apple/nuts (1120)

8.  90 - 120 minuts later apple/nuts (1420)

9.  90 - 120 minutes later Dinner Feeding (1630) - the Tribusol should go here as well

10.  Post dinner cardio (1700-1800)

11.  Commence usual morning supplements (1 x Lipocil / 5 x Aminocil / Iced H20) (1800)

12.  1 x Lipocil / 5 Aminocil/H20 +/- coffee (1900)

13.  1 x Lipocil / 5 Aminocil / scoop Glutacil / tbsp Carnicil / Iced H20 (2000) - during week 1 leave the glutacil off here and use it in the am before & after exercise as I wrote above - when you go up to glutacil 3 X a day then you would add the 3rd portion here.

14. Pre bedtime snack / Iced H20 (2100)

 

This will work for the detox days - you will have to alter the feedings once you get started with the remainder of the schedule - and also figure how you are going to manage the re-feed day.  But you are definitely onthe right track. 

Yes, headaches are pretty common for the first couple days - I had to take some advil to calm mine enough to sleep at night - did not have an adverse effect on weightloss that I noticed.

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Permalink Reply by JBF Coach Sarah on September 23, 2011 at 8:11pm

As an alternative to the chemical pain killers, you can also try white willow bark, natural aspirin which the chemical version was derived from. Works for me when I get the occasional head ache.

 

I usually get mine from www.iherb.com but you can probably find it at most good natural stores.

 

I did an RFLB while working once. Lunch break was 30 minutes and I had to stay at my desk! So no way I could follow the plan as far as training, starting at 6:30 and being at work till 3:30 PM, with a 40-minute drive to and from.

 

I didn't worry too much, got up and took the first supps, hit the gym in my basement for a 7MM workout, and followed the supps schedule from there on out.

 

The result was -9 lbs week 1, week 2 wasn't as good but it never is, just a couple of pounds. Week 3 on the other hand, another 5 lbs. So grand total 15-16 lbs and I wasn't complaining :)

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