I currently live in a small town in Mexico and have no access to supplements such as Leucine and Surge products. The only product available to me at the moment is Whey Protein Isolate until I make a trip back to the states to load up. I have been reading a lot lately about protein Pulsing and Peri Para workout nutrition. I’m just not sure exactly how to incorporate just whey protein into my diet to get it’s full benefits. I may be way off here, but here is my current diet at the moment. Pretty simple:
9:00 A.M-- 1 scoop(24g) whey protein with skim milk
9:30 Breakfast Shake:
2 cups skim milk
2 whole eggs and 2 egg whites
1 banana
1 spoon full of ground flax seed
2 tablespoons ev olive oil
1 cup oatmeal
Multi vitamin and 2 cod oil tabs
12:30 P.M-- Chicken Breast/ brown rice/ veggies
2 cups skim milk
2 whole eggs
1 scoop whey(24g)
2 tablespoons olive oil
2:30-- 1 scoop whey isolate(24g)with skim milk
3:00-- (200mg caffeine) 2 scoops whey(48g) 2 tablespoons sugar and a mouth full of Honey(simple sugars)< best I can do for simple sugars Pre Workout. Can’t even seem to find Dextrose here.
3:15 Workout…Sometimes I will take a small Gatorade mixed with 24g of protein and consume during workout. I’m not sure if that’s necessary or not.
4:40 PWO(30 min after workout) 2 scoops whey(48g) in skim milk
6:00 repeat 12:30 meal- chick/rice/veg/eggs
9:00 Protein shake
1 cup skim milk
3 whole eggs
1 scp whey(24g)
2 tablespoons ev olive oil
12:00 A.M 1 scp whey(24g) with 1 tablespoon olive oil in skim milk
12:30 bed
Just like most, I am trying to put on as much muscle mass as possible and keep fat gains to a minimal. I’m 6’ 200 10-11% bf. The timing and getting the most out of the protein that I do consume is key for me. Most of the supplements that Thibs recommends I do not have access to. Any ideas on how I might improve on this diet is appreciated. Thanx