i workout at FF ma...they open at 6.30am...the problem is i cant wake on 5 coz i slept around 12-2am ...hmm i try to eat some bread liddat...

that is just way too much protein for me,

http://www.johnberardi.com/articles/nutrition/importance.htm

some general rules for you PWO meal:

1.0.8g of carb per 1 kg of body weight for speeding up muscle carb replenishment

2.anywhere from 0.2g - 0.4gof protein per 1 kg of body weight to demonstrate the effectiveness of adding protein to a post-workout carb drink, 0.4g/kg may be better than 0.2g/kg

3. fats should be avoided during this time, of course you wanna absorb 'em asap

yea i thought i was having enough protein intake coz im only 60kg++ ..if our body needs 1g per kg body weight means 70g would be sufficient..

I think it should be put this way,

Whole day protein intake should make up 1g/1lb (2.2lb = 1 kg, do your maths! *correct me*)

As supposed to Xmt's, meaning if I weight 88kg then I shd take 60+ g of protein after workout?!

I think around 30-45g is sufficient for instant consumption. Provided there is a next meal containing protein after an hour or two?

Correct me.

This post has been edited by kenv09: Mar 21 2009, 10:46 AM

opss my mistakes...i thought its 1g/1kg... den i need 140g per day ....

88kg x 0.4g/kg = 35g of protein for PWO, you got it, within your 30-45g protein

yap eating too much protein upset my stomach, im tired of the protein shake, imo, feels like drinking antibiotic

prefer whole food fast protein,eg egg whites, of course you gotta add something to spice it up

yeap. But i think no harm consuming around 130g - 160 for you

Btw the range of 140

I'm constantly eating around 170-200g protein everyday

I read somewhere, it's best that we divide the amount of protein appoximately in every meal. Let's say you need consume 140g / six meals, so each mea around 20g+ protein shd be easy for u right?

I need up to 30-40g per meal hardly catch up due to my student life and eat outside/hostel.

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Added on March 21, 2009, 1:22 pmOh, i'm sick of egg whites after few weeks consuming everyday.. i stopped for few days but adding raw eggs into my whey haha

This post has been edited by kenv09: Mar 21 2009, 01:22 PM

consider this link:

http://www.bodybuilding.com/fun/berardi1.htm

" U.S. China
Energy 30.6kcal/kg 40.6kcal/kg natural food
Carb 42% (224g) 71% (504g) whole grain
Fat 36% (85.86g) 14% (44g) plant fat
Alcohol 7% 5% no alcohol
Fiber 11g/day 33g/day high fibre
Protein 15% (80g) 10% (71g) moderate protein
Animal pro 70% (56g) 11% (7g) low animal protein
BMI (wt/ht*ht) 25.8 20.5

while the Chinese have a much lower body mass index and a much lower prevalence of obesity and cardiovascular disease, they eat about 25 to 35% more food than we do!

the Chinese tend to be more active than we are, but when the numbers were corrected for activity levels, the differences remain!

And while their protein intake, by percentage, is lower, they do get nearly as much total protein, by gram amount, as we do. Perhaps we could take a lesson from the Chinese. "

as a basketball point guard, i do a lot of HIIT(no joke)
but protein never exceed 15% of my diet

i am an ecto, but more brawny than the typical ecto
carb is always a staple of my diet

i used to eat 150 grams of protein every day,
and that really make me nauseous because protein is the hardest nutrient for the body to digest.

Too much protein leads to stomach discomfort, lead to kidney stones, and greatly increase your ketones, putting major strain on the nephron loops of the kidneys.

If it gets to the point where your ketones are too high, you will begin to smell like a drunk because the ketones are an alkaline.

knowing what your goal is very important, for me, all that i want is that power and explosiveness for my game, i need carb to burn

i eat somewhere around 90g of protein everyday

I am wondering about this narrow-look towards protein, carbohydrate and fat ratio.

Have you guys ever re-read those articles from another perspective i.e. what influences the absorption rate of the 3 food nutrients mentioned as above or what factors influences the muscle build-up/decrease and stuff like that? Or do some estimates of your current body burn rate to check against your food calorie intake? (There are calculators out there that can give you a rough gauge).

You know the funny thing about ketones is that it is very high in Muslims during the fasting month (a doctor told me this) as well as ppl who are following the Atkins diet. Although, I don't think it went up so high that it does smell like drunks.

proper nutrition is really important for long term fitness

last time during a serious game, I wanted to improve strenght and power

I read from the internet that to reach maximum muscle performance within a short time, low carb is the key

so I refrained myself from eating carb for a period and then increase carb intake just a couples of days before the game,

i ate around 100 grams of carb per day, 350 grams of protein & 90
grams of fat

guess what, I reached 5% bodyfat, but i wasn't doing good in my game, and feeling damned sluggish, that's not life

It then took me a long time to recover from the high protein diet, I feel very very sick, and lose 4 kg of muscle mass

Although you can reach very low bodyfat level, but you are only looking for the short term, proper nutrition with moderate carb is still the best way of building metabolic active tissue

I have one question : how do you look up the information online? Do you check if they are creditable sources?

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Added on March 22, 2009, 8:45 pmXmT : do you have a journel post in the Members Journal forum? Maybe it may be cleaner if I post my long answers there.

This post has been edited by myremi: Mar 22 2009, 08:45 PM

The other day I whack 15 eggs a day, I think 10 eggs for me is enough.

5 for breakfast, 5 for pre-workout, 5 for dinner (no post workout, because after working out immediately I head back home to prepare my meal).

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Added on March 22, 2009, 11:18 pmGuise,

I need some opinion here. I've just created a new diet plan, only 4 or 5 meals per day. If I workout at 7pm, there will be 5 meals, otherwise just 4.

I always have my dinner before 7pm. But if I finish workout at 10pm, if I take egg whites + milk, will they make me fat? It's like eating after 7pm and before going to bed.

I'm not like you guise, I'm currently cutting down and losing fat. If you guise are thin, nothing to worry about, but I'm not sure whether should I eat egg whites or not?

I don't want to take whey protein because I want to be small now, not big. I will only take whey protein when I've reached my ideal weight and losing all the fats. I don't want to be a fat ass with huge muscles, freaking turn off. So, whey protein skip.


My goal....

178cm at 80kg, waist 30" - 31", then lose all the fats, be as lean as possible. If I'm able to achieve bodyfat 13 - 15%, I'm happy enough. I know I can do it by somewhere end of may (cut down to 80kg), but the fats probably take sometime, a year or longer.

I just want to be at 80kg, lose fats, 6 packs is not necessary, and be fit. Once I achieved this, then only I will decide from there whether to continue bodybuilding or not. That is the time where I will start to take proper supplements and etc. Step by step, one goal at a time.

So let say if by end of may I'm at 80kg, so it takes me 5 months to reduce 23kg. Then the remaining 7 months is the time where I kill those fats. At this point, I need to keep an eye closely at my weight. Must be in between 75kg - 80kg.





This post has been edited by zeist: Mar 22 2009, 11:18 PM

@ Zeist

I'm no pro myself and am fat too. Just managed to lose 25+kg in about half a year two years ago. But that was unhealthy, and I gained 15kg in a year although i lost 7kg since mid feb.

What I would say, dn be afraid to take up pre-bed meal! What's your purpose now? get lean and build some muscle/toned up? or lose weight and have those flabby arms and those?

I see you're lifting weight and I supposed you want to toned up right? Gathering from what I read, pre-bed meal is essential during the slp time, our muscle repairs and build the most. If we go to bed without eating, we will be hunger and those muscles are being used/burnt as a source of energy. We still need calories when sleeping. There is no such thing as taking pre-bed meal will make us fat, unless it's taken excessive.

Protein whey wont make you big la bro! I'm fat (not really fat, but juz fat at 88kg with 22% BF), and I'm consuming protein whey. Whey is no magic without working. You simply cant get big with whey even you workout. You need to workout intensel to get big and not by getting whey! Whey is just another substitute of protein from solid food. being fast to be absorbed, it's good to consume as post-workout meal to let our muscle get the necessary protein faster for recovery.

I do drink whey + milk everyday and every meal before bed. I find that it helps to lose toned up a little so far. lolx!

Correct me!

yesss..
from what i read over and over again from pizzaboy n everyone here..
whey is just a protein supplement for food..
coz its faster than normal food for our body to absorb

if you worry about gettin fat..its about calories..
for example if you need 2000 total calories per day..but if you eat like 3000 per day..then u sure gain weight...fats laaa...
so even if you dont take protein..and decide to whack a bucket of kfc per day...still same thing hahaha..FAT..

Yea, want to be as lean as possible and get rid of the fats most importantly. Build some muscles and be fit. I don't want to look like some skeleton.

I think half boiled egg whites should be ok. Since it somehow look like some liquid to me, unlike hard boiled.

I will only take pre-bed meal if I workout at night at 7pm, otherwise I'll just whack some fruits will do. Dinner time should be enough protein to cover up to next day.



Will consider getting whey protein when I reached 80kg. I always make sure I eat more protein than carbs daily, and each meal must be enough protein (usually before and after workout).

15eggs me puke oredi ....hehe... really hard to down 10 eggs oso la...coz i didnt have any variety ...all i eat is scramble and half-done only...prepared myself ...got any recipe ka...zeist

Egg whites I just swallow only, within seconds.

Then followed by a cup of milk.

Fried egg can also. My fried egg no oily whatsoever. Using non stick pan. Same thing, if you cook 5 eggs, remove 3 yolks.

haha again... =.= yolks removed...
well, i shall not mention anything coz i think pizzaboy said already. hahah...
just eat those yolks... =.=

just LOL is more than enough

i'm boiling 4ggs, woot supper

eat all yolk ? eat 5 whole egg or eat 10 all no need to dump the yolk...