[quote]rasturai wrote:
MEYMZ wrote:
rasturai wrote:
Mmm a lot of people have been saying this…but how do you cut carbs on your last meal if you train at night…you need carbs after the workout don’t you?
I always train at night and finish kinda late…depending if it’s muay thai or lifting…lifting it’ll be 8, muay thai is closer to 9 before I get to eat.
Sorry again bud. Well, when lifting you can have your carbs before. In this way you can spike insulin to get a more anabolic response and add some intraworkout protein. Cathecholamines are secreted when training and they reduce tolerance to carbs for some time after training, so immediate carbs post workout are no longer recommended. When training muay thai be sure to eat complex carbs, because insulin crash can get you and make you feel lazy.
So if I eat a MASSIVE carb meal an hour and half before training…and sip on simple carbs with my protein shake…that will be enough carbs for the rest of the night/after training? (because I do train later at night for muay thai and will eat at 9pm.
Sometimes on lifting days though I can lift at 5-5:30 finish at 7…should I cut off carbs then or eat carbs but not as much and then at 9 have a P+F snack?
Also if I do train later at night and I don’t need more carbs cause the ones I ate before the workout…what should I eat AFTER the workout…obviosuly protein shake…I wait a bit for my stomach to settle after training before eating a bigger meal…but what should I eat?
Peanut butter?..kiddy cereal? or simple carbs wont be good either?
lol just really confused on what I would eat after training other than protein shake lol :S[/quote]
Dextrose should make it 15 mins before training. CT recommends starting from 75 grams. The complex carb meal 90 mins before is fine. You can have a protein shake 60 mins and carb meal 90 mins after your training session when you train at 5:30, if after 7 go with 50 grs of whey 60 mins after training and 90 minutes after a P+F meal. The meal is a protein source (lean beef, chicken breast), and yes, natural peanut butter. If you wanna make it comfortable it’s ok to have 15-20 grs of carbs (bread) with it, but not more because we don’t want a high insulin response.
Wow this is great meymz…I’ve been beatin my brain over this all and this is very simplified thank you! lol
I’ll have to pick me up some dextrose…I’ve heard of it before but have the old school mentality that all it takes is hard work and real food…the other stuff is nothin…I didn’t even take shakes before lol.
Okay though so dextrose it is before training…can I take during training as well…I’m not even sure what dextrose is but I will look it up right now lol. I’m guessing some sort of simple carb, like gatorade…but better or something lol. I’ll stop talkin about it so I don’t sound like a fool.
Thank you very much though for takin the time to respond.
[quote]rasturai wrote:
Wow this is great meymz…I’ve been beatin my brain over this all and this is very simplified thank you! lol
I’ll have to pick me up some dextrose…I’ve heard of it before but have the old school mentality that all it takes is hard work and real food…the other stuff is nothin…I didn’t even take shakes before lol.[/quote]
In a great deal you’re right; many here would be fine with just REAL TRAINING and some REAL FOOD (many don’t have a clue of how many cals they’re eating).
[quote]Okay though so dextrose it is before training…can I take during training as well…I’m not even sure what dextrose is but I will look it up right now lol. I’m guessing some sort of simple carb, like gatorade…but better or something lol. I’ll stop talkin about it so I don’t sound like a fool.
Thank you very much though for takin the time to respond.[/quote]
Dextrose is not taken during training 'cause nutrients are transported through non-insulin mediated factors. This is the time when you can be sipping whey protein (25 grams).
Why don’t you do some reading you lazy bastard.
There have literally been dozens of articles written on this topic here on T-Nation.
You really expect to get good information from a few haphazard posts here on the forums when some of the best contributers have written multiple series of articles on the topic?
Learn to use the fucking search function.
I’d say the first thing to do is cut down on the bread, and replace those kcalories lost with either fats or protein. Simply controlling insulin will help you lean up A LOT, you don’t need to drops kcals just yet.
IME low or even no carbs does not effect my energy levels in the slightest, although I’m aware I may be one of the lucky ones.
[quote]limitatinfinity wrote:
Why don’t you do some reading you lazy bastard.
There have literally been dozens of articles written on this topic here on T-Nation.
You really expect to get good information from a few haphazard posts here on the forums when some of the best contributers have written multiple series of articles on the topic?
Learn to use the fucking search function.[/quote]
You seem upset. I told you I’ve read DOZENS of articles on nutrition here but most of them are towards having a normal life…go to work (which most seem to be office jobs), train…on your off days take lower this and that. I don’t have that…I don’t have OFF days, I don’t have a nice office job. I am in physical activity ALL the time. When I try to lean out and drop some cals I just feel like shit and have no energy. I need that energy…I’m looking for alternatives to keep cals pretty high but change how I eat perhaps. Just not sure exactly how to apply it to myself so I came here for some advice.
I was looking into the G-Flux as well for athletes who are training an extraordinary amount.
I know more than the basics in nutrition…I’m just having a hard time applying it to myself. It’s easy to list off a bunch of shit about training and nutrition…but actually applying it and making it work in the REAL WORLD is different. I know some thnigs can be tweaked…too many carbs in my meals…didn’t realize I don’t have to take carbs after late training and can take in fats…just a few simple things here n there to tweak the diet and I’ll go from there.
There are a lot of guidelines and rules to follow in the articles, it’s just have the knowledge to apply it in my opinion.
Maybe in time I will keep reading and posting and eventually get it spot on without looking to the forums for some more help.
haha actually wait your not really an ectomorph are you kingbeef? I mean you 200+ and lean…thats quite a bit of muscle…and that’s not the definition of a hardgainer…id say your more of a mesomorph as well…I could be wrong but from what I’ve seen in the gym and what not…just my opinon.
[quote]rasturai wrote:
haha actually wait your not really an ectomorph are you kingbeef? I mean you 200+ and lean…thats quite a bit of muscle…and that’s not the definition of a hardgainer…id say your more of a mesomorph as well…I could be wrong but from what I’ve seen in the gym and what not…just my opinon.
[/quote]
Look in my profile at my before picture at 125lbs then ask me that question again, lol. You see those lines in the middle of my chest? That’s my ribcage, lol. At my leanest I’ve had a sub 29" waist, my wrists are exactly 6" around and I’ve got a short torso with long ass limbs. I can eat any and everything I want (within reason, lol) and still have decent abs. I’m pretty much the “classic” ecto, I’ve just added a lot of size. The term “hardgainer” is simply an excuse for not eating enough, IMO. Although I’ll admit that if someone told me when I started that one day I’d be 200+ lbs I’d have never believed it.
[quote]kingbeef323 wrote:
rasturai wrote:
haha actually wait your not really an ectomorph are you kingbeef? I mean you 200+ and lean…thats quite a bit of muscle…and that’s not the definition of a hardgainer…id say your more of a mesomorph as well…I could be wrong but from what I’ve seen in the gym and what not…just my opinon.
Look in my profile at my before picture at 125lbs then ask me that question again, lol. You see those lines in the middle of my chest? That’s my ribcage, lol. At my leanest I’ve had a sub 29" waist, my wrists are exactly 6" around and I’ve got a short torso with long ass limbs. I can eat any and everything I want (within reason, lol) and still have decent abs. I’m pretty much the “classic” ecto, I’ve just added a lot of size. The term “hardgainer” is simply an excuse for not eating enough, IMO. Although I’ll admit that if someone told me when I started that one day I’d be 200+ lbs I’d have never believed it.[/quote]
Exactly. I think the terms ecto and endo are just ways to describe how lean someone can stay while bulking. Although at some point, if the goal is to get truly LARGE, more ‘typical ectos’ will start drifting away towards endo. ‘Ectos’ are just guys who can eat ice cream before bed everyday and still have abs ;).
[quote]kingbeef323 wrote:
rasturai wrote:
haha actually wait your not really an ectomorph are you kingbeef? I mean you 200+ and lean…thats quite a bit of muscle…and that’s not the definition of a hardgainer…id say your more of a mesomorph as well…I could be wrong but from what I’ve seen in the gym and what not…just my opinon.
Look in my profile at my before picture at 125lbs then ask me that question again, lol. You see those lines in the middle of my chest? That’s my ribcage, lol. At my leanest I’ve had a sub 29" waist, my wrists are exactly 6" around and I’ve got a short torso with long ass limbs. I can eat any and everything I want (within reason, lol) and still have decent abs. I’m pretty much the “classic” ecto, I’ve just added a lot of size. The term “hardgainer” is simply an excuse for not eating enough, IMO. Although I’ll admit that if someone told me when I started that one day I’d be 200+ lbs I’d have never believed it.[/quote]
Perhaps I am ecto as well…I like you started very light…bout 10lbs heavier than you…But I have a long torso, shorter limbs, wrists are bigger. I’m confused lol…I guess it really doesn’t matter though haha.
Train hard my friend.
[quote]kingbeef323 wrote:
rasturai wrote:
haha actually wait your not really an ectomorph are you kingbeef? I mean you 200+ and lean…thats quite a bit of muscle…and that’s not the definition of a hardgainer…id say your more of a mesomorph as well…I could be wrong but from what I’ve seen in the gym and what not…just my opinon.
Look in my profile at my before picture at 125lbs then ask me that question again, lol. You see those lines in the middle of my chest? That’s my ribcage, lol. At my leanest I’ve had a sub 29" waist, my wrists are exactly 6" around and I’ve got a short torso with long ass limbs. I can eat any and everything I want (within reason, lol) and still have decent abs. I’m pretty much the “classic” ecto, I’ve just added a lot of size. The term “hardgainer” is simply an excuse for not eating enough, IMO. Although I’ll admit that if someone told me when I started that one day I’d be 200+ lbs I’d have never believed it.[/quote]
Haha my friend is exactly 125 at 5’10 now i’m gonna show him this as proof that even he can gain weight… nice job man 125 to 203 in three years is pretty damn impressive… for some reason he can’t fathom the idea himself
[quote]BONEZ217 wrote:
kingbeef323 wrote:
rasturai wrote:
haha actually wait your not really an ectomorph are you kingbeef? I mean you 200+ and lean…thats quite a bit of muscle…and that’s not the definition of a hardgainer…id say your more of a mesomorph as well…I could be wrong but from what I’ve seen in the gym and what not…just my opinon.
Look in my profile at my before picture at 125lbs then ask me that question again, lol. You see those lines in the middle of my chest? That’s my ribcage, lol. At my leanest I’ve had a sub 29" waist, my wrists are exactly 6" around and I’ve got a short torso with long ass limbs. I can eat any and everything I want (within reason, lol) and still have decent abs. I’m pretty much the “classic” ecto, I’ve just added a lot of size. The term “hardgainer” is simply an excuse for not eating enough, IMO. Although I’ll admit that if someone told me when I started that one day I’d be 200+ lbs I’d have never believed it.
Exactly. I think the terms ecto and endo are just ways to describe how lean someone can stay while bulking. Although at some point, if the goal is to get truly LARGE, more ‘typical ectos’ will start drifting away towards endo. ‘Ectos’ are just guys who can eat ice cream before bed everyday and still have abs ;). [/quote]
So I’ve done a bit more reading on nutrition these last couple days. Most articles say the same things unless following a certain type of diet (anabolic etc.)
I’m gonna put 4 meals with carbs and 2 meals with fats.
I got this:
Breakfast: P+C
Protein shake with water
Whole wheat bread or fibre cereal + some sort of lean meat.
2 pieces of fruit.
So any suggestions on that meal plan? I took out carbs in the meals but added fats…and now my fats, protein and carbs are NOT mixed in the same meals like they were before all over the place.
Kinda hard what to figure out to eat on some of these things. But Avocado’s, cheese, whole eggs, nuts and olive oil’s seem to be the best for fats + protein…as well as lean ground beef.
Holy fuck man…I read that thread (not the whole thing theres a MILLION PAGES) but damn…I must be living under a cave.
All I take is protein powder (with gatorade cause it tastes good, but I’ll switch to water) during my workout with 20-30g’s BCAA’s.
creatine after my workout.
Some of the shit they are talking about in there sounds like another language to me.
The Surge workout Fuel sounds pretty cool though.
I don’t think I’d have to take Surge recovery though, I think I would just take my protein powder which is pretty good quality. Have you tried any of those protocols…I mean the finibars, workout fuel is enough money already lol.
I don’t even know if I’ll be lifting enough WEIGHTS to do that kinda protocol…I mean I’m switching to 3x a week weights (very intense) but that’s cause I have boxing 2x a week and muay thai 3x a week.
Shit man I’m so confused with this Leucine before meals, BCAA’s amount, when to take creatines all this shit lol I’m going to make a thread in the nutrition thing after I read up more about this so I got some firepower to go into that thread.
I just put so much time and energy into my training…to me it seems if I don’t follow everything 100% there’s no point to it cause I really want to make the best gains I can. Damn lifting and fighting seems easier then this haha.
