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 Proper Pre and Post Workout Nutrition, Very Important!!

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-ccy-
post Aug 11 2014, 12:07 PM

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QUOTE(terryfoo @ Aug 11 2014, 11:42 AM)
Guys i need guide for my food/supplement intake

My BMR is 1844
My TDEE is 2696
this is the amount calculate from website

My workout & cutting food intake list for 5 times workout per week

Breakfast: 6 spoon of low cholesterol oat + 1 cup of HL milk

Lunch: Brown rice & vege

after lunch 2 or 3 hours: chicken breast 2pcs (jusco type)

during workout: amino x 1 & half scoop (drink while workout untill finish my workout)

after workout: whey protein 2 scoop

dinner: some vege and & meat ( just eat little bit ) no rice.
Please guide me, im 1st time in cutting, i have no idea what to eat to reach the TDEE or not over TDEE
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Use MyFitnessPal to track your food calorie. If you are not sure how much to eat, try to insert all your meal into the apps and calculate the total calorie of your day before your first meal. And adjust accordingly based on your macro requirement. You don't need to eat the same food everyday and only take chicken breast and brown rice. Try to include more different type of whole food if possible. At the end of the day, calorie intake is the key and not type of food.
-ccy-
post Aug 12 2014, 05:29 PM

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QUOTE(terryfoo @ Aug 12 2014, 04:47 PM)
what about Amino x ? how many times per day need to drink ? after breakfast, before workout & after workout ?
or before workout and afterworkout ? OR during workout only...
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Forget all supplement at the moment. You can't see any single small result if you didn't check your diet. You DON'T NEED any supplement include whey, casein, amino acid, glutamine and etc...........

Get whole food and fill your macros and calorie. IF you have difficulty in reaching your target protein intake, then consider taking whey to help you reach your protein intake. And it doesn't matter when you take your protein or whatever as long as you eat enough calorie and reach your protein target before you end the day.
-ccy-
post Nov 27 2015, 01:22 PM

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QUOTE(adihassan @ Nov 27 2015, 11:48 AM)
Hello LYN,

I would like some advice on when is the best time to consume supplements and meal replacements:

1. Glutamine Unflavored
2. BCAA Unflavored
3. Whey Protein
4. Amino Energy by ON
5. L-Pro from GNC, supposed to help you with fatty liver

If necessary/can
5. Creatine Unflavored

I recently had an ACL Recontructive Knee Surgery Done on my Right Knee in August, i used to run everyday and play futsal or field football (where i ruptured my ACL) often

My routine now is after I wake up:
1. Drink the Amino Energy
2. Lift at the gym / Cycle on the Road / Swim (I usually alternate it between the cycle and lifting and swimming when I can)
3. Whey protein after the Workout
4. I do have a meal until at least 12PM

I am thinking of adding the Glutamine / BCAA and Maybe the Creatine (I still have a tummy, which I am trying to lose, and research says creatine makes you puffy)

I would like some advice on:

1. If I should add the Glutamine + BCAA to my daily regime (maybe + creatine)
2. When will be the best time to consume each supplement/food replacement?
3. Can it be mixed with the Whey or should it be taken separately?

My goal is to build muscle and strength and strenghten my core

Thank you in advance
*
Based on your goal, you should focus on
1. Diet
2. Workout routine
3. Supplement

So instead of taking so many supplement without knowing what are they for, focus on calculating your macros and micros. Pick a good workout routine.
The last thing i would worry about is which supplement and when to take.
-ccy-
post Nov 27 2015, 08:36 PM

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QUOTE(adihassan @ Nov 27 2015, 03:59 PM)
Alright thank you for the advice but lets say ive got 1 and 2 down, any advice on the supplement part specifically?
*
Whey protein can take anytime anyday if you didn't hit your target protein intake. There is no such thing as optimum time to drink protein shake.
Creatine can either take 3g everyday anytime OR 5g for every workout day.

Other supplement are pretty useless honestly. They are only useful for special case such as BCAA is good if you training fasted in the morning. Have no idea when to take other supplement tho.
Research about what the supplement do for you before you dump all the money for supplement.
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