Thread: Post workout shake

How much after this shake do you eat a regular meal? I dont think you need the glucose, you have all the sugar and stuff from the banana and the milk, but dont hold me to that.

usually about 30mins to 1 hour between PWO Shake and lunch

will the glucose help shuttle the protein to the muscle?

Originally Posted by pengers84

My current PWO shake is made of
-2 scoops of whey protein
-2 cups of skim milk
-1 banana
-1 cup of oats.
I just bought some glucose powder and was thinking of adding it to my shake. Is this a good idea? If so how much should i put in?

How much do you weigh?

What are your goals?

that seems like too much unless your a pretty big guy... looks to me like 100g carbs and 75g protein...

Like emma asked, how much do you weigh?

About 180lbs about 18-20% bf.
My goals are 190lbs in 2 and a half months
187-190lbs, 13-15%bf in 18months
187-190lbs less than 10%bf in 24months

so does my pwo shake need modifying?

Originally Posted by pengers84

so does my pwo shake need modifying?

Yes.

About 180lbs about 18-20% bf.
My goals are 190lbs in 2 and a half months
187-190lbs, 13-15%bf in 18months
187-190lbs less than 10%bf in 24months

Firstly - bulking with a BF% as high as yours is a bad idea... I would seriously reconsider this...

But anyway... As your BF% is high I would look to get about 40-45g of protein and about 85g of carbs... So currently you are getting a WHOLE heap more protein than this..

You want to just about halve the protein... So something like:
-1 scoops of whey protein (~25g protein)
-1 cups of skim milk (12g carb and 8g protein)
-1 LARGE banana (31g carb - for about 5 oz banana)
-0.75 cup of oats. (40g carbs, 7.5g protein)

TOTAL = 83g carbs, 40.5g protein, 3.75g fats

just have a yogurt and a fistful of bcaa caps

[QUOTE=Emma-Leigh]Yes.
Firstly thanks for the tip.

Firstly - bulking with a BF% as high as yours is a bad idea... I would seriously reconsider this...

Im not sure about my bodyfat percentage, i see pictures of other people with similar bf percentage and i appear considerably leaner. I feel skinny, i can see my hip bone and most of my abs, although ive got a bit off fat on my sides i have a feeling my scales might be off.

Anyway, basically i dont want to lose anymore weight, do you have any ideas how i could achieve a lower bf% without dropping weight?

Originally Posted by pengers84

Im not sure about my bodyfat percentage, i see pictures of other people with similar bf percentage and i appear considerably leaner. I feel skinny, i can see my hip bone and most of my abs, although ive got a bit off fat on my sides i have a feeling my scales might be off.

Anyway, basically i dont want to lose anymore weight, do you have any ideas how i could achieve a lower bf% without dropping weight?

The scales would probably be off... If you can see your abs then you are certainly not at that BF%...

You are better off getting a caliper reading or going to a place for a water-dunk (eg: www.getdunked.com ).

And yes - if your BF% is high then you can re-comp your body (gain muscle, lose fat) without losing weight. To do this you eat at about maintainence (5% below if you want to lose a bit of weight or at about 5% above if you are ultimately looking to increase lean mass).... Then you just train hard (and in a non-stupid way), eat well and be consistant. Cyclic diets can also be helpful.

The results are slower - but it works.

cool. So what does train hard mean. how much and what intensity cardio? how much weights?
would 4-5 days weights and 4-5 days 15-20 minutes HIIT cardio do the trick.

What are cyclic diets?

Originally Posted by pengers84

What are cyclic diets?

Diets where you cycle something on a daily basis or every few days - be it fats or carbs or calories (but you should keep protein at about a steady state).

Things like TP's carb cycling program, Lyle McDonalds UD2, CKD etc etc...

Do a search for these....

Originally Posted by pengers84

cool. So what does train hard mean. how much and what intensity cardio? how much weights?
would 4-5 days weights and 4-5 days 15-20 minutes HIIT cardio do the trick.

G'ah! Too many questions boy!!

Any good, non-stupid routine will work.. "train hard" means just that - TRAIN HARD.. But Train SMART... 4-5 days of weights is not necessary and may be detrimental if the split you do is crappy. 3-4 days could do it... If you go to the training section and do a search for Cowpimps articles on creating either a:
1. split routine
or
2. a full body routine

4-5 days of HIIT is also probably stupid... A lot of cardio is not necessary if your diet and weights are both in check - but 2-4 days would be fine (And is healthy) - although you don't need to just do HIIT. Moderate intensity or even some long-slow distance (LSD) would be fine.