By Alan Aragorn of bb.com forums.

Pre, During, & Postworkout Nutrition.
INTRO

GOAL CLARIFICATION & THE NATURE OF OPTIMA

pre, during, & postworkout nutrition is different for different sports. most of the data on this subject pertains to endurance athletes, and doesn't necessarily apply to bodybuilders. this is the classic conflict of arguments when different goals aren't clarified. what i'm gonna discuss is nutrition for bodybuilding resistance training, so let's get that straight before we dive in. another important concept to bear in mind is the fact that nutrient timing is of secondary importance to total amounts of each nutrient. i also want to make it clear that we're nitpicking over what's OPTIMAL. for example, total amount of carbohydrate is in fact more important than its glycemic index (GI), but in terms of whats optimal, different GIs suit different situations to varying theoretical degrees. sports nutrition is a largely theoretical realm where we strive for the edge. it's important to note that there are quite a bit of confounding (validity-challenging) variables related to GI, which i covered in depth here. keep in mind that it's the general theory and format that you should focus on, because there's no way that i can provide a comprehensive list of example meals without boring myself to death, and everyone has their personal taste.

INDIVIDUAL DIFFERENCES

variations in total amounts will be determined by your general body mass & individual phyz, you'll just have to trial & error it out as with all plans. littler guys will do fine at the lower ranges, mega-mooses will do well at the higher ranges, and average joes will find the middle of the ranges to be good starting points from which to monitor progress. i'd like to make it perfectly clear that this article is an attempt to cater to the majority of trainees who may read it. as with all advice from ornery oracles, you MUST adapt it to your individual response & measure it against your progress, or lack thereof, and adjust accordingly. i highly recommend that you feel free to go "outside of the lines" of what i've written if/when necessary, and find out what works for you as an individual. the concept of trial & error being the ultimate judge - despite sound theoretical starting points - is not emphasized nearly enough in tutorials.

without further ado...


PRE-PREWORKOUT: THE GLYCOGEN FACTOR

glycogen is the limiting fuel for exercise in the glycolytic range of the energy substrate continuum. this means that even though bodybuilders aren't gonna be running marathon or growing impotent from sitting their asses on a hard bike seat doing the tour de france, glycogen is still important for muscular work in the rep ranges that primarily cause hypertrophy. many bodybuilders i know are on a "permanent precontest" phase, and keep their carbs low no matter what, and are really frustrated with their gains. actual amount of total carbs daily is another discussion, but suffice it to say that it's really tough to gain muscle - no matter how much protein you're chuggin' - when you're constantly averaging below 2/3 of your bodyweight a day in carb grams. this may be warranted on a cyclical basis for some folks during a precontest cut, but for general purposes & gaining muscle, you're better off averaging somewhere above this amount -- unless you've either been pathologically afraid of, or metabolically challenged by carbohydrate for a long enough duration for your body to adapt & get by on amounts chronically lower than this.


PREWORKOUT

OBJECTIVE

the objective here is to promote sustained carbohydrate availability (& to a lesser degree, amino acid availability), minimize muscle catabolism, and spare glygogen as much as possible. this is best accomplished by carbs with a low to moderate GI & insulin index (II). it's important to note here that research is quite conflicting on the issue of GI & exercise performance. much of the latest studies show no real difference. nevertheless, it's established that lower-GI sources influence substrate oxidation during training ever-so-slightly better for bodybuilding purposes. when i mention GI, i'm talking about the glucose comparison standard, not the white bread standard. the actual amount & physical nature of the meal depends on how soon your schedule allows you to eat or drink before training. there are at least 3 acceptable scenarios..

COMPOSITION

scenario one: a solid, full-sized balanced meal finished 60-90 minutes preworkout consisting of 30-60g protein (0.2-0.25g/lb target BW) + 40-80g carb (0.33g/lb target BW). there are endless examples of how this can be constructed, & heres just one:
---- 5-8oz of any type of land or sea animal flesh
---- 1-2 cups low to moderate-GI grain or other starchy vegetable or legume /or/ fistsize sweet potato, etc, look up sub-70-rated examples here.
---- 1 or more cups fibrous vegetable like salad greens, broccoli, cauliflower, asparagus, spinach, kale, cabbage, onions, even carrots, etc, etc

scenario two: a liquid meal or shake finished 15-30min preworkout:
---- 20-50g protein (0.15-0.2g/lb target BW) whey is preferred for its BCAA content
---- 40-80g (0.33g/lb target BW) low-to-moderate GI carbs. any fruit works well here, so does old fashioned oats. a solid case can be built for a combination of both. whether you include water/milk or unsaturated fat like flax or pnb is really personal preference. milk just gets the anabolic/anticatabolic cascade rolling for those in a severe hurry to gain muscle. adding fat to this shake can slow the release of nutrients substantially & benefit those who train for significantly more than 90 min, offering extra protection against energy dips - especially if you don't consume a dilute carb solution during your workout. most people will do fine without the fat as long as the overall carb profile of the shake is relatively low to moderate-GI. NOTE: most commercially prepared dilute sports drink solutions have a low glycemic load, rendering their high GI irrelevant. some dudes use the same shake for pre & post workout; they make a bigass shake, and simply drink half before & half after - or they sip it thoughout the workout. this is fine too & you'll still benefit, but you're not taking full advantage of the specifically different physiologic demands of pre & postworkout for bodybuilding purposes.

scenario 3: both of the above scenarios in succession (one after the other in the above listed time frame) is probably ideal, but in the real world, many folks train first thing in the morning before work, so that nullifies the possibility of the pre-pre workout meal. no problem, that's where an intelligently concocted prebed meal helps (another topic!). note that individuals will vary in their digestive & absorptive capacity. some folks can only tolerate scenario one without the additional scenario 2 due to less gastrointestinal motility &/or speed of digestion/absorption. trial and error will dictate your optimal meal scheduling respective of this.

to reiterate the factor of individual differences, don't be afraid to go outside of the listed guidelines & exceed the upper limit of listed carb intake as needed to power you through your training. conversely, don't be afraid to dip below it given your gastrointestinal tolerance for exogenous substrate during or pretraining.


DURING WORKOUT

OBJECTIVE

the same objectives as the preworkout meal apply here (to promote sustained carbohydrate availability & to a lesser degree amino acid availability, minimize muscle catabolism, and spare glygogen) - with the added objective of maximizing water availability & minimizing gastrointestinal upset.

COMPOSITION

again, be aware that we are talking bodybuilding workouts and not triathalon training. i am an advocate of keeping it simple and watering yourself down thoughout the workout with.. you guessed it, pure water. if you did your homework with the right construction & timing of the preworkout meal, there's little need for the bodybuilder to take in much else. now granted, if you were a boxer, triathlete, soccer player, basketball player, or marathoner at risk for catabolizing a good chunk of lean mass and jeopardizing your liver glycogen status by trudging away for far past 90 minutes continuously in an endurance event, definitely sip the gatorade-type 4-8% carb solution throughout the workout, and shoot for 40-60g carbs/hr. there's a huge body of research that shows the benefit of that tactic.

keep in mind that i don't think a during-workout carb solution will hurt the bodybuilder at all, as many mistakenly believe. in fact, a good case can be built for it being an effective nth-degree anticatabolic/anti-hypoglycemic tactic. but all things considered, it just might be unnecessary & expensive, since the energy demands & glycogen depletion of bodybuilders are usually much less. once again, if you had either the right solid meal 60-90 minutes prior, or the right liquid meal 15-30min prior (in a perfect world, BOTH), you technically should still be in the absorption phase. thus you won't experience energy dips seen in fasted-then-fed experimental subjects who obviously benefit from during-workout fuel beyond just water.

POSTWORKOUT

OBJECTIVE

the objective here is to raise insulin concentrations & get a head start on recovery by antagonizing cortisol & other catabolic elements, replenish water & glygogen, and restore levels of circulating amino acids. this is mistakenly viewed as the most important meal of the day, which is BS. why? because if you're not properly fueled prior to this point, your workout will suck. thus, it's equally important in the large scheme of things.

COMPOSITION

i'm not biased towards a shake-only postworkout philosophy, as long as either type contains a liquid component. 2 equally effective scenarios are:

scenario one: as soon as possible postworkout - or even at the tail end of the workout, say, 10-20 minutes before it's over. i start chugging my postworkout shake 60 minutes into my workout, regardless of how long my workout takes.
---- 30-60g protein (0.25g/lb target BW). whey again is pretty cheap & works great here. research shows that postworkout protein doesn't inhibit glycogen synthesis, and can improve protein synthesis. this means that you can hedge your anabolic & anticatabolic bets by taking in a sizable amount of protein postworkout. whey happens to be a highly insulinogenic protein, so this is ideal at this point.
---- 60-120g of high-GI carbs (0.5g/lb target BW), or a combination of types that ultimately averages to a high-GI rating (70 or above). dextrose & maltodextrin have traditionally been emphasized as ideal for postworkout because of their high-GI. however, i have issues with going pure dex for postworkout for a couple of reasons - and they have nothing to do with the threat of insulin resistance, because that whole scenario applies to a completely different population. first off, you can get some default dex within fruit or milk. secondly, pure dex has no micronutrient density, and i've said it before, antioxidant micronutrition is grossly under-emphasized whenever postworkout nutrition is discussed. dex is a fine addition to your postworkout carb arsenal, but to go pure dex for the largest carb hit of your day doesn't make sense from a micronutrient density standpoint - especially when dex is contained in other foods that are more nutrient dense and are still either high-GI or highly insulinemic.

thinly rolled non-prepacketed oats (which many don't realize have a GI of appx 65-75 as opposed to the low-GI the steel-cut or old-fashioned type) plus dex is achieving the best of both worlds, but that's theoretical ground. NOTE: old fashioned/slow-cooked oats + dex in a 1:1 still yields a GI that crosses the threshold of high. adding fruit to your postworkout mix of carbs can potentially benefit folks who train with a high volume & do a lot of cardio (ie, precontest). the protection of liver glycogen status under such conditions can maintain the centrally neurologic signaling of the "fed state" and hence prevent lean tissue catabolism -- especially during hypocaloric balance.

okay, so to be practical, simple examples are: 1/2-1 cup dry oats + 30-50g dex (OR) 1/2 cup dry oats + 40g dex + 1 banana. these are just 2 examples out of many possibilities. i see nothing wrong with using high-moderate to high-GI carbs other than dex/malto, as long as the average GI of the combo is near or greater than 70. nitpicky theoretics aside, anything 65 or above on the GI scale (like the thinly rolled plain oats which people mistakenly think is in the low GI category) will likely have very similar real-world effectiveness as higher-GI choices. but remember, this is a discussion of optima, thus, we are scrutinizing the minutia and elucidating what might provide the edge.
---- as little fat as possible is best postworkout, because you don't want to blunt insulin output at this point.
---- milk considerations: whether or not you add milk to your postworkout shake depends upon personal preference and tolerance. the cons of milk are that many folks have some degree of lactose intolerance or milk allergy, and therefore are excluded from the possibility. the pros of milk postworkout are that it's highly insulinogenic, contains 6g dex per cup, and is a potent anabolic/anticatabolic substance that has outperformed whey in human research thus far.

scenario two: ASAP postworkout - a solid-food meal consisting of:
---- 30-60g protein (0.25g/lb target BW) in the form of lean flesh, all types are fine, 5-8oz suffices.
---- 60-120g high-moderate to high-GI polysaccharide carbs (0.5g/lb target BW), good examples are white or brown rice (yes most brown rice is high-GI), and all types of potatoes & breads. my bias and preference here is to include a serving of higher-glucose fresh fruit, such as grapes, banana, or pineapple - for micronutrient/antioxidant purposes as well as extra glucose (we should all know by now that the fructose contribution of fruit, at 4-7g on average per serving, is insignificant). another wrinkle to add here is that berries as a group have more antioxidant potential than other fruits. this confers benefit despite their lower concentration of glucose compared to grapes, pineapples, & bananas. so, don't worry if you choose other fruit than the higher-glucose ones postworkout; you're still winning out in the antioxidant arena.
---- water or milk, pick your poison.. a word about fruit juice: while i am not against small amounts of fructose from whole fruit for maintaining/replenishing liver glycogen, fruit juice on the other hand tends to cross the line of excess in terms of fructose, and you miss out on much of the beneficial phytochemicals & oxygen radical suppressors in whole fruit.
---- once again, keep fat to a minimum.

now.. can you exceed 120g carbs or 60g protein postworkout? of course! your training program, body mass, & physiology may actually scream for it. this is merely a point of reference for the masses to digest, absorb, & process accordingly (gotta love corny nutrition puns). for the few competitive endurance athletes who might read this, consider the rather whopping 1.0g/lb a starting point for your postworkout carb intake. protein need is sufficiently met with the standard guideline of 0.25g/lb.

ESOTERIC RAMBLINGS

a word about high or low-GI postworkout.. this is a topic that has sparked debate mainly from a finding by jentjens & colleagues showing the biphasic nature of glycogenesis (30-60min insulin-independent initial phase, followed by an insulin-dependent phase lasting several hours). this has led some sugarphobic folks to strive for low-GI foods postworkout thinking that high insulin concentrations aren't necessary for maximal glycogen replenishment. well, the fact remains that although heightened insulin concentrations don't ultimately increase the total AMOUNT of glycogen replenishment, they definitely increase the SPEED of glycogen replenishment. this is of obvious benefit when the unavoidable overlap of muscular work (and hence need for rapid replenishment) is considered. another thing that's overlooked by low-GI PW advocates (jeez, that's so ridiculous i can't believe i just typed it), is that the 30-60 minute non-insulin-dependent phase is an ideal timeframe to absorb high-GI carbs immediately ingested postworkout and have them present & ready to coincide with the insulin-depended phase of glycogenesis - where the majority of total glycogenesis takes place. as an added bit of trivia, high-GI carbs are sooooo darn good at replenishing glycogen, that even a delay of 2hrs was not observed by parkin's research team to compromise total amount of glycogen replenishment (by the way, this is not recommended, i'm just driving a point). hopefully everyone realizes the importance of manipulating insulin for all aspects of anabolism & anticatabolism. there's much much more to this facet of discussion, but we'll leave it at that.


POST-POSTWORKOUT

OBJECTIVE

The theoretics of the post-post are a bit more unclear than the post, but suffice it to say that within 2 hours postworkout, you still have a markedly elevated need & opportunity to fight catabolism & segue into net anabolism, taking advantage of the lingering demand for recovery tactics. the timing of this meal is really dependent upon the size & magnitude of your immediate postworkout meal or shake, but to simplify things, try to have it within 2 hours of the latter shake/meal. This might not be possible for folks who work out at night close to bedtime, but don't sweat it. as long as your nutrition was sound prior to this point, you're fine.

COMPOSITION

my recommendation is to have a balanced full-sized solid meal of similar construction to the aforementioned solid-food preworkout meal. except at this point, your physiology still welcomes high-moderate and high-GI carbs -- but you need not necessarily omit fiber & unsaturated fat as your should in the immediate post period. it's my guess that moderate-GI choices will suffice for most metabolisms at this point.


and there you have it... good luck & happy training, everyone.

I R sticky/pinning this.

You made an error in your sentence. I'm going to ban you.

Please don't ban him. He did good.

.

now THIS is a good read.Thanks darklight

Yes, yes, damn good read. The kind of info I would pay to received honestly.

Waah, darklight you look damn good man! I have huge manly crush on you now!!!

*Growls, roars and drools on self*

................deleted

This post has been edited by Snake: Dec 9 2006, 05:17 PM

i like to eat some fast food : mcdonald, kfc, piza after some hard work out, izzit ok ? i will maybe eat 3 or 4 times a week.

Eating fast food 3-4 times a week is a big no no. Try to avoid as much as possible. Maybe once a week or once a fortnight?

Print, laminate and dump in car for revision during stupid long traffic jams.

can i eat nasi lemak before workout...
it is delicious u know...

Nasi lemak definitely is a no no!!! Anything that is spicy should be avoided. It will makes your body more heaty and you will easily get tired.

oh thanks for the info
no wonder sometime when yoga i do get tired easily

Just to share,we are not suppose to consume any food at least 2 hours before any Yoga/Pilates.
Caffine from coffee and tea is also a big No-No.

But if you're going to pump iron, a mug of black coffee (no sugar no cream),take it black and strong,will be really helpfull.

I read a good article in M&F few months back on pre-post wkout nutrition.

My own pre-workout meal.

2 hours before - 1 bowl of wholemeal or Wheetbix,with raisins and soy or milk.

1 hours before - 1 apple or creatine

15 to 20 mins before - 1 mug of black coffee.

Post workout

Immediately after workout - protein shake or and creatine

30 - 60 minutes - for a quick meal,1 large KFC mash potatoes without the gravy,some chicken or meat. Vegies.

Post workout meal,60-120 minutes is very crucial, as it is the time replenishing your glycogen level is most effective. It it is properly done, it will prepare your body for the next day workout.

its all about money...

hi im new here. i'm into bodybuilding. i love kelly ryan

In Malaysia, eating clean is pretty especially in KL.. with all the yummy chinese, malay and indians dishes.. alamakkkk.. But then again, to be lean and to achieve your goals, we have to try not to eat foods that contains too much fat.

Example, roti canai. Its deliciuos and crispy. But we never thought of this, they mix the flour with oil; roll the dough used oil; and cook it with extra oil, dont forget to eat it we have to dip it into curry which contains santan and also oil.

I think you should try making your own mashed potatoes. It taste better and you can control on butter and the skim milk that you add into it to make it more creamy.
Got this from BB.com ~ Amanda, its a good advice for everybody:
"I think that most people don't really think about the junk they put in their mouth until the damage is already done. Then they get into the "I'll start my diet again tomorrow" trap. If you're doing that, always restart your diet the moment you realize you've screwed up. If you realize it half way through a cookie, throw the other half away."

kelly n ryan? who r there?

One noob question here. Half boiled egg is suitable for post or pre workout?

Why eat a half boiled egg when you go for a full egg? If you concerned about the fat content, then just eat the egg whites. I`ll suggest that you take a protein shake before and after your workout.

If you do not want to take protein shakes, then I`ll suggest that you take at least 5 -6 whites and maybe 1-2 yolks for your post workout.

For pre-workout, take some complex carbs like oatmeal and around 4-5 egg whites.

So actually I think your better off with protein shakes,that's a quite abit of eggs there actually. LOL

nutrilite protein shake can?

I eat 5 egg yolk and 2 egg white can rite ^^

dude...you should do the other way round instead...
2 egg yolks and 5 egg whites....or more egg whites

you need the extra healthy protein from the egg whites, not the extra cholesterol from the egg yolk..

This post has been edited by snakesolidus: Feb 24 2008, 05:23 PM

Isn't it causing high cholestrol if eating 2 eggs a day?

hi guys, one question..how to make protein shake? is there any ready made protein shake..can just straight away buy.. thx very much

Eating 5 whole eggs a day is not an issue. Getting high blood cholesterol from eating cholesterol rich foods is a medical myth. Make sure you are eating good quality eggs, most preferred is kampung chicken eggs. 2nd alternative is omega 3 rich eggs. Ordinary eggs are contaminated with antibiotics which are fed to the chicken. The poor quality chicken feeds may also be contaminated with fungus. These are the cause of high blood cholesterol.

high cholesterol la... dun eat so much the yolk.

hmm, half-boiled egg is not equal to full egg? all the while i thought half-boiled egg is 'telur separuh masak' which is a full egg that dipped into hot water for about 7 minutes, and the egg is still in liquid form but with a little sustance solidified.

I think that dude tot half-boiled egg was half an egg.

Cholesterol is necessary for bodybuilders to build muscle. It converts to testosterone.

That's rite. Cholesterol is needed for the manufacture of testosterone.

i heard all these supplements are extremely expensive...
for aamateur body builder, should we consume all these?
do you hav some workout shedule which can be carried at home with onli dumbell?

yup..u can buy it at any pharmacy or try visit GNC stores..usually i go to GNC..

hey people. just wanna ask, is this sufficient?

pre-workout: a banana and a glass of milk + nutrex ignite
during workout: nutrex massxxplosion
post workout: two servings of ON whey + milk + dinner

i'm not very good with this, so hoping sum1 can help me fine-tune my pre/post workout nutrition. and pls recommend brands of supplements if can

Preworkout seems fine.

Post workout, 2 scoops whey and water only. Dextrose optional. Milk will slow absorption of whey.

Wait one hour, then take your dinner/milk/whatever.

This is what I do for pre/post

Pre : 2 tbsp PB, 1 cup of oats , 2 cups of milk, 1 scoop whey (optional)

Post : 1 scoop whey, dex ( optional )


After 1 hour or so, i`ll have some brown rice/white rice, 6 oz chicken breast, 3-4 whole eggs, greens at will.




Any pointers?

That's almost what i do for pre except i go 1 tbs PB.


Up your whey to 2 scoops for PWO.

Instead of PB, why don't use guys take grounded flaxseed. It is rich in N3 and N6. No doubt it is not as tasty as PB but it has better nutrition profile than PB.
I used to add flaxseed to my protein shakes or oats. I still have 4 packets left. Lazy to grind la. So I am feeding them to my hamsters.

what does dextrose do?

and just wanna ask, wic 1's better, BSN no xplode or the combination of nutrex ignite and massxxplosion for pre-workout purposes?

This post has been edited by sanesaint: May 10 2008, 10:56 AM

Dextrose is a simple sugar. It helps to provide energy if taken before and during workout and it helps to replenish glycogen stores if taken post workout. I would recommend glucose polymers which is a complex carb.

So is creatine necessary for beginners? Or it is only if youre into advance hardcore training?

I think it is more suited for intermediates and above.

quite noob on this nutrition stuff...one question

i read that for protein mass gainer do contains carbs and whey as well. can this be pre workout drink? cause pure whey contains probably 0 carbs so can the mass gainer be a perworkout drink?


PRE: one scoop of mass gain (Mass gainer)

POST: one scoop of pure whey (ON Gold)

I haven't tried it before, but plan to... need some advice.

Post workout would be better.

This post has been edited by 4Rings: May 25 2008, 04:19 AM

my Pre workout - Syntha 6
Post workout - cassine
Before bed - NO Xplode

CAN RITE...

Often, mass gainers have higher sugar content and pretty low (about 10GMS per scoop) of protein, so it could be a replacement.

I generally wouldn't even suggest it, but if you must, then you might want to try to take the scoop pre-workout.

Could you throw in a couple grams of carbs into that? Maybe oats or potatoes or yam cakes? That'll be good. My suggestion is that when you're finished with that weight gainer of yours, just buy normal protein and add oats into the serving. That'll up your calories and works quite the same as your average mass gainer. Minus the extra cost and sugar.

Ok.. Check this out, if we want to talk about whey protien, there's so many kind of fomulation. That fomulation determains when it should be taken. For example, Whey Isolate is best to be taken after workout because it would be absorbted faster and for whom of ya'll that take if before sleep should change it. Cassein should be taken before bed cause its a slow realise protien.

The best way to gain is always by natural food, all supplement like True-Mass, ON's, Universal Nutritons and so on are just supplement.Its not a must unless your workout a lot and need to recover faster. Our body also need sugar to provides energy.

Mass Gainers are best taken postworkout. Cytosport Cytogainer's pretty good but it's a tad expensive.

This is a question about Cytogainer:

I mix 2 serve (6-7 scoop) of Cytogainer into a 1.2l bottle in the morning. then drink half the bottle between breakfast-lunch, and the other half during tea time.

WIll there be any decline of the effectiveness as I mix them so many hours ahead?

cytogainer 6lb dont go for 3.25lb


i think you are just wasting your weight gain powder
just take them after your weigt training and not as your mealreplacement

This post has been edited by lcsum: Jun 26 2008, 08:18 PM

[/B]-deleted-[

This post has been edited by dksh1892: Jun 24 2008, 07:32 PM

how about cardio (let say 30~40min jog / elliptical)?
do i need to add protein supplement for both pre- and post- if just doing cardio?

You take your protein shake at least 2 hours prior to an exercise and another serving within 30 mins after an exercise.

a question, what is the time frame should i take my vitamin B complex tablet before my workout?

After breakfast and after post workout meal.

i dont really get the concept of taking vit B complex after post workout meal, mind to illustrate?

B comp is needed to convert/ breakdown food into energy. Therefore it speed up your recovery. And make sure you take your anti oxidants together with Bs. Fast recovery is key to muscle growth.

i tested a few slimming products since i'm in process to loss weight,so i tried last month 'org kampung herbal tea' and before natasya pro diet.It seems 'org kampung herbal tea much more effectiveness to me since my body weight 62 kg .It must take daily after breakfast and before dinner.it works!! still i need anyone opinion to give me ideas or suggestions.

so when would be the best time to consume shake during ur pre n post???on non workout days..after bed i will consume n before bed i will consume too..do we need to consume in the afternoon??

does sex affect during post workout?

i dont think so..but r u sure u wanna do it after that??

it does
in a pretty good way

on squat day if proceed with sex, tats very intensive (feels like in the army)

any specific answers ?
what do you mean in a pretty good way?
will it defeats the purpose of work out if u have sex after workout?

IMO i dont think sex after workout is going to affect much . You'll prolly not gonna have the energy tat u usually do since u wont recover within a few hours time after workout. But sex b4 workout gonna affect u tones

Not really, it will let u burn extra calories utilize ur full body muscle contraction. So.. it is GOOD.

Wats is goal for ur workout??

im just a beginner in bodybuilding. can i just buy supplement at watson? the product brand is BALANCE (mass weight). i heard its got side effect like dryness skin spot. some fren told me to go for BCAA. i go to kuantan twice but cant find that(no stock). i use to stay at terengganu right now. help me plss.

always stick to basic, which is whey. mass gainer is just whey + calories. you can mix whey with carbs to get the same effect, minus the extra cost.

dude, check out the garage sales section and search for protein. Get ur protein there, those in the retail tend to have a higher price due to their supply chain issue. MASS gain is jus extra carbs and calories, those thing u can get in "GLUCOLINE".

If you go to the gym and workout for 4 times a week . How long wud it take to get clear results . EX. Abs & chest visible . 2 months ? 6 months ?

Are dextrose & maltodextrin sugar? Is it the small bits of transparent sugar? We eat it straight right

Are these dextrose & maltodextrin

Oh report! Report!

I took a high sugar milo panas and two doughnuts before training on Monday. Result?

Extremely jumpy, very excited, very energetic. Bloody flowing very fast and constantly wanting to lift. Ended up with a clean and jerk PR of 115KG and a back squat of 150KG x 3 x 3, solid, easy.

At 1 hour 15 minutes, got slightly slower...decided to drink more milo and swallow some sugar. 5 minutes, bounced up again. Amazing.

Energetic through the entire 2 hour session.

Wonderful. Did the same for Tuesday and Wednesday's morning session. Same results. Phenomenal.

answered.

This post has been edited by kai539: Mar 20 2009, 08:43 AM

56kg @ 170cm ? I think thats a bit under-weight . Guess u gotta add more to ur diet LOL .

answered.

This post has been edited by kai539: Mar 20 2009, 08:44 AM

Few questions wanna ask u guys

I just bought ON whey protein, i m taking 1 scoop a day
Can i increase the amound of whey protein intake to 2 to 3 scoop a day?
I got workout 3 to 4 times a week.

it depends when u take it and wats ur purpose.... maybe u can share ur diet with us here

bold 1: i dont really think vegetarian lifestyle is better.

bold 2: our body cant produce essential amino acid. the only way is to get it from our food, which is dead animals

answered.

This post has been edited by kai539: Mar 20 2009, 08:42 AM

vegetable and fruits dont really have high content of protein. our body cant produce essential amino acid, no matter how much vegetable/fruits you eat. you'll have to get the protein from meat, eggs, milk.. animal product, enough said.

your diet is lack of protein. remember, 1g of protein per body weight in pound.

*Rate my post workout & diet

Post workout

Carb: Hotdog with no cheese bought from Consfood Bakery ~ 100g
Protein: 1 boiled egg ~100g I suppose
Fruit: Banana ~100g


Diet

No diet cuz I just eat whatever I feel like eating until I get full which include fatty stuff like ice cream, sweets, cake, biscuits and chesdale cheese and I don't eat every 2 hrs but I eat whenever I feel hungry so total I average eat 4 to 5 meals including supper and snack time


Any opinion?

This post has been edited by Diiimn: Oct 3 2008, 10:18 AM

Rated NO STAR.

Then what should I do? Cause I want my muscle to grow both in size and strength which just consist of eating ReaL Food with no protein shakes.

This post has been edited by Diiimn: Oct 3 2008, 10:21 AM

Cakes and sweets aren't real foods IMO. Replace the stuff in your "eat whatever I want" diet with food that makes sense in relations to your objectives. For example, you eat cake when you could be eating eggs or steaks or chicken or w/e. You can eat whatever you want, but exercise common sense, if you want to grow, eat stuff that'll help you grow.

eat malaysianpotato, lol

LOL, but seriously, you call that post workout diet? load up more protein

bold part:
how big is your egg? egg with size A weights ~60-70g only.. if you want lotsa protein in 1 egg, you should get ostrich egg, which is equivalent to 22 chicken eggs. ah, you'll need a huge ass pan and a hammer by the way

I am D@mn sure you no even bother to read what pinned in 1st post....

1 boiled egg, do you think it willl give you enough protein to build your muscle?

Hey man, how is sabah?

This post has been edited by shanecross: Oct 3 2008, 11:35 PM

1 can of tuna- 24g of protein
1 boiled egg has about less than 8g of protein

General rule of thumn, 1g of protein per pound of bodyweight, so i'm guessing at least 120g
so yeah, you're gonna have to eat like mad if u dont have shakes... definitely not easy
lots of eggs, milk, tuna, chicken breast etc etc etc

This post has been edited by JIB-89: Oct 3 2008, 11:56 PM

who told u 1 egg = 100g of protein?...if like that..we no need buy protein shake edi...

1 egg got roughly around 6.5gram of protein only..imagine we need 1g of protein to 1 pound of our weight...if u have 176pound of weight..u need 25 eggs..but the cholesterol in egg can kill u if u eat 25 eggs every day...

actually soy protein is quite good as it contain less cholesterol but it's not mean for guy due to the hormone in the soy bean..

Quite a helpful thread.
Didn't know have so much things to consider before & after workout.
Thanks.

This post has been edited by anotheryou: Oct 8 2008, 09:53 PM

yep yep malaysianpotato is good nutrition to be taken for pre and post workout

pizzaboy gonna screw you later

25 eggs per day....recommended?

google up 'cholesterol myth'