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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 03-26-2013, 01:17 AM   #1
focus: quads & upper back
Max Brawn

Join Date: Feb 2013
Location: tldu
Posts: 4,571
Training Type: Powerbuilding
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Default Squats 'n milk after all, eh? :)

Milk boosts muscles after a workout › Dr Karl's Great Moments In Science (ABC Science)

He listed some sources in a comment there:

The Transcriptional Coactivator PGC-1ß Drives the Formation of Oxidative Type IIX Fibers in Skeletal Muscle, by Zoltan Arany et al, Cell Metabolism, January 2007, Vol 5, pages 35-46.

Consumption Of Fluid Skim Milk Promotes Greater Muscle Protein Accretion After Resistance Exercise Than Does Consumption Of An Isonitrogenous And Isoenergetic Soy-Protein Beverage, by Sarah B Wilkinson et al, American Journal of Clinical Nutrition, April 2007, Vol 85, pages 1031-1040.

Body Composition and Strength Changes in Women with Milk and Resistance Exercise, by Andrea R. Josse et al, Medicine & Science in Sports and Exercise, June 2010, pages 1122-1130.

Ageing Well Through Exercise, by Tara Parker-Pope, The New York Times, November 9, 2011
6'2", ~100kg (~220lbs). 40yo, training (with a few breaks) since my late 30s.

Squat 160kg (352.7lbs), Bench 112.5kg (248lbs), Deadlift 220kg (485lbs)
Strict Press 75kg (165.3lbs), Chinups +25kg (+55.1lbs)

My training log
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