So, after going through some of the posts it seems eating carbs is appropriate first thing in the morning and PWO. I changed my post post workout meal to include some sweet potatoes and WW bread. I was a bit apprehensive, but it seems post workout is the most anabolic time.
Some people take only proteins and fats in the meals in this forum. I usually take a shake with some protein powder and 50g maltodextrin immediately after my workout and then a solid meal about an hour later as mentioned above. Am I getting this right?
Pre-Workout matters, too. I take a shake (30g protein, 100g maltodextrin) an hour before, 20g of dextrose 15 min before, and another shake a few minutes after my workout.
[quote]anirudh412 wrote:
So, after going through some of the posts it seems eating carbs is appropriate first thing in the morning and PWO. I changed my post post workout meal to include some sweet potatoes and WW bread. I was a bit apprehensive, but it seems post workout is the most anabolic time.
Some people take only proteins and fats in the meals in this forum. I usually take a shake with some protein powder and 50g maltodextrin immediately after my workout and then a solid meal about an hour later as mentioned above. Am I getting this right?[/quote]
the way i see it, the most ‘anabolic’ part of the recovery process is the very second you finish your last rep. so the only way to have carbs and amino acids aiding in recovery at that time would be to have carbs and protein PRE and/or DURING the workout out. although some supps like casein hydro and dextrose/maltodextrin are some of the fastest digesting supps around, even if you have them immediately post workout they still take some time to get into your system.
also carb intake should be dictated by your goals, individual needs etc…
Shoot I forgot to mention pre workout! I take some oatmeal and protein powder about an hour before my workout. Would this be optimal? I find it gives me the boost to go that extra mile in my workouts. My main concern here is whether continuing to consume carbs in my post post workout meal would yield any benefits? Is the idea of getting fat if carbs are ingested in the night broscience or a fact?
[quote]anirudh412 wrote:
Shoot I forgot to mention pre workout! I take some oatmeal and protein powder about an hour before my workout. Would this be optimal? I find it gives me the boost to go that extra mile in my workouts. My main concern here is whether continuing to consume carbs in my post post workout meal would yield any benefits? Is the idea of getting fat if carbs are ingested in the night broscience or a fact? [/quote]
optimal? no… but much better than nothing.
a lot of people like carbs in their PWO meal but it depends on the individual. you have to figure that out for yourself.
again carbs at night depend on the individual. a 6’2", 150 pound guy who has trouble putting on weight wouldnt gain much fat (if any) from carbs at night. if you’re talking about some one with fat on them carbs at night wouldnt be a good idea.
So the best time to take carbs then would be pre workout and immediately post workout right? What are some good options for the meal later on? For proteins I usually take some egg whites and a cup of cottage cheese. I am on a bulk right now. 5’8" and 130 lbs… I know it’s shockingly low! But I am trying to keep my bulk as clean as possible. So wouldn’t wanna do anything that’s not ‘optimal’… (don’t tell me I have an eating disorder :-))
[quote]anirudh412 wrote:
I am on a bulk right now. 5’8" and 130 lbs… I know it’s shockingly low! But I am trying to keep my bulk as clean as possible. So wouldn’t wanna do anything that’s not ‘optimal’… (don’t tell me I have an eating disorder :-))[/quote]
You really need to stop worrying about what is optimal, and simply focus on eating.
There is absolutely no reason a healthy male of 130 lb. should worry about consuming carbs any time of the day. You should be eating carbs, protein, and fat with every feeding.
[quote]anirudh412 wrote:
So the best time to take carbs then would be pre workout and immediately post workout right? What are some good options for the meal later on? For proteins I usually take some egg whites and a cup of cottage cheese. I am on a bulk right now. 5’8" and 130 lbs… I know it’s shockingly low! But I am trying to keep my bulk as clean as possible. So wouldn’t wanna do anything that’s not ‘optimal’… (don’t tell me I have an eating disorder :-))[/quote]
May I suggest posting your entire diet? Some people on this forum are very helpful and experienced, and they only bite when someone who knows nothing acts like he knows everything. I dare say you can “afford” to eat whole eggs, for instance.
[quote]anirudh412 wrote:
So the best time to take carbs then would be pre workout and immediately post workout right? What are some good options for the meal later on? For proteins I usually take some egg whites and a cup of cottage cheese. I am on a bulk right now. 5’8" and 130 lbs… I know it’s shockingly low! But I am trying to keep my bulk as clean as possible. So wouldn’t wanna do anything that’s not ‘optimal’… (don’t tell me I have an eating disorder :-))[/quote]
yeah well pre and during i would say if you want to keep it REALLY clean (in my opinion). that meaning you have your oatmeal and whey an hour before (i think thats what you said?) and then something like whey and simple carbs (fruit juice, malto, dextrose, even table sugar) sipped on during your workout.
why dont you post up your diet and training schedule (meals, times, cals etc…)
Monday : Chest
Tuesday : Shoulders
Wednesday : Arms
Thursday: 20 min HIIT or rest
Friday: Back
Saturday: Legs
Sunday: Rest
Mostly complex exercises. Bench, dead lift, squats, rows, pull ups are a staple.
I was contemplating going for a pre made program like the 5X5 or the Rippetoe’s but i am kinda confused about my position. I am not really a beginner time wise but I am pretty much a noob when it comes to serious weights.
MEAL 4
1/2 cup oatmeal
150/3/27/5
1 scoop protein powder
120/1/3/24
TOTAL 270/4/30/29
MEAL 5
1 scoop protein powder
120/1/3/24
50g maltodextrin
190/0/47/0
TOTAL 310/1/50/24
MEAL 6
4 egg whites
60/0/0/16
1 cup CC
Sweet potato
Total comes to about 2300cals with 70g fat, 240g carbs and 200g proteins.
For carbs I usually take bread, oatmeal, WW pasta. Fats mostly come from PB, EVOO or red meat. [/quote]
i would say start with 2 grams protein per pound body weight. so 260 grams per day…
also i really dont think 2300 calories per day is enough for growth. i would say START by bumping it up to 3000. if you arent gaining weight move up to 3500. then re-assess and adjust from there.
also the eggs, olive oil and PB looks kinda weird. just not much protein and a lot of fat (relatively speaking)… you could make things easier on yourself and have 6-7 eggs with or without the olive oil
how old are you? are you one of those kids who could eat anything they wanted and not get fat? going out for pizza, fast food etc all the time? im just asking bc i was not like that and people told me i just ABSOLUTELY HAD TO POUND AS MUCH FOOD AS POSSIBLE and i gained muscle but got really fat as well
Yeah, the combination looks wierd but it was for a pancake I just did it to meet my fat macros… I don’t eat junk at all. I love pizzas. But try to stay away from it as much as possible. Just asking but wouldn’t 260g of proteins be a little too much? I’ll try jacking it up. I am 23 btw, and no I am def not one of the ectomorph types (not that lucky)
Also since I was on a cut before this at 1700, I am bringing up the calories slowly. Monitoring body weight everyday and trying to adjust my cals. Almost all the calculators including the John Berardi one calculates my daily caloric intake at 2600 for bulking.
[quote]kakno wrote:
someone who knows nothing acts like he knows everything.[/quote]
was this directed at me?[/quote]
No. It refers to owners of 11 inch arms who say that TBT 3 times a week gives them great results and that everyone who disagrees is a morbidly obese genetic freak on steroids, for instance.
As far as I can tell, you know stuff and you genuinely try to either help or learn. You can’t really ask for more from a person.
I’m benefiting a lot from this thread as well! I’m 21 years old, 130lbs as well, 5’9’’ and Bulking.
I follow a very similar diet as you food wise with about 70g fat/ 270g protein/270g carb aiming for around (40/40/20).
For carbs I do oatmeal/whey powder preWO, banana post, brown rice w/ PPWO meal, then sweet potato for 1 other meal. I also follow a 5 day split similar to you.
So far I’ve gained about 5 lbs the past month and have increased squat and deadlift by 15-20 lbs each!
[quote]kakno wrote:
someone who knows nothing acts like he knows everything.[/quote]
was this directed at me?[/quote]
No. It refers to owners of 11 inch arms who say that TBT 3 times a week gives them great results and that everyone who disagrees is a morbidly obese genetic freak on steroids, for instance.
As far as I can tell, you know stuff and you genuinely try to either help or learn. You can’t really ask for more from a person.[/quote]
When I was 120 to 170 lbs @ 5’7" I ate about 4000 to 4500 calories, in the gym 6 days a week and played soccer. I got bigger and stayed lean. Probably half of what I ate is on the no-no list (fast food burgers a couple times a week, very little junk, but things like white bread - 6 slices of french toast for breakfast then 4 sandwiches later in the day). I put on 50 pounds in a little over a year without getting fatter. If you want to get bigger you have to eat. I agree with those above in saying sub-3000 calories is not going to be “optimal”.
[quote]anirudh412 wrote:
Also since I was on a cut before this at 1700, I am bringing up the calories slowly. Monitoring body weight everyday and trying to adjust my cals. Almost all the calculators including the John Berardi one calculates my daily caloric intake at 2600 for bulking.[/quote]
ok i just assumed you were a complete beginner/newb… my bad. you seem to be doing things the right way (slowly upping the calories and assessing progress).
really 2600? i dont think those are very accurate to be honest. also what i really like to do is load up on whey and simple carbs para workout then go no carbs for the rest of the day (only eating lean meats and green veggies and then fish oils).
you could try that but the way i do it is maybe a carb and protein meal for breakfast. then your second ‘meal’ would actually be a couple scoops of whey and like 100 grams of simple carbs split into two shakes: one being 45-30 before training then another sipped throughout the workout. then of course only protein and fat for the rest of the day
but it was for a pancake