Thread: help with post workout

Originally Posted by raider6969

im on a cut right now.i eat 2750 cals per day.50% protein,30% carbs,20% fat.

usually after workout ,i have my # 2 meal of the day,
whey with oats,fruit and almonds.
then i have meal #3 , 3 hours later.
i was reading about insuline spike,and im a little confused.is what im doing good or bad?

2800 cals on a cut??

What are your stats?

6 feet 212 lbs

honeslty post workout i used to have whey+dextrose and 1 hour to 1.5 hours later i eat a regular meal. but now i just eat a regular meal within 45 mins. and i've actually gotten better gains from doing that. If u like what u eat (whey/oats/fruit/nuts) than stick with it, very healthy, but i'd say u can relaly eat w/e u want within reason.

i do get good results from the way im eating ,but from what ive been reading, they say u get better results with the insulin spike

Don't look like you have enough fat. IMO, your macros are off. Read this sticky info Jodi made. Enough reading for hrs. Explains everything you need.
http://www.ironmagazineforums.com/di...%2A%2A%2A.html

Originally Posted by dg806

Don't look like you have enough fat. IMO, your macros are off. Read this sticky info Jodi made. Enough reading for hrs. Explains everything you need.
http://www.ironmagazineforums.com/di...%2A%2A%2A.html

Nothing wrong with 20% fat. Depends on the purpose.

6 feet 212 lbs

If you BF is around say 16 - 20 % that leaves your lean body mass at somewhere btwn 170 and 180(estimates here).

I don't see how eating 2800 cals is a cut. 50% protien is 350g protein!!! That's WAY too much. Maybe, maybe on a workout day, but I think you should up your carbs a little and lower your overall calories to like...2300 or 2400, that's still safe and should at least be a couple hundred deficit.

i do get good results from the way im eating ,but from what ive been reading, they say u get better results with the insulin spike

What have been your results so far?

i should eat 40p/40 c/20f ratio?

I don't see the point of Dextrose while on a cut or in general IMO. But you have to try and see what works for you.

I think your PWO looks ok maybe some Yogurt or Skim milk would do.

Don't worry about your cals, there is no cut in stone number that everyone should be at. There are too many variables to set it up like that. As long as you are making progress don't change anything.

Originally Posted by ShapeUP

Nothing wrong with 20% fat. Depends on the purpose.



If you BF is around say 16 - 20 % that leaves your lean body mass at somewhere btwn 170 and 180(estimates here).

I don't see how eating 2800 cals is a cut. 50% protien is 350g protein!!! That's WAY too much. Maybe, maybe on a workout day, but I think you should up your carbs a little and lower your overall calories to like...2300 or 2400, that's still safe and should at least be a couple hundred deficit.



What have been your results so far?

Dietary Fats Can Burn Body fat. Your diet must have a greater emphasis on Omega 3 (Fish oil caps) and Mono Unsaturated fats such as flaxseed, safflower and olive oil. You need to have at least 15g of a good fat in each meal. If your carbs go down, up your fats.

Originally Posted by dg806

Dietary Fats Can Burn Body fat. Your diet must have a greater emphasis on Omega 3 (Fish oil caps) and Mono Unsaturated fats such as flaxseed, safflower and olive oil. You need to have at least 15g of a good fat in each meal. If your carbs go down, up your fats.

The fact that EFA's help burn fat is a fact, but 15g per meal is an arbitrary statement, you don't know how many g's this guy needs in each meal, hell if he's eating salmon every day he wouldn't need much. It's dangerous to think "efa's I need more efa's" before you know it your at 40% fat and not losing weight cause your overall calories are in a surplus just so you can get enough fat burning fat.

May people have success with different methods, there is nothing wrong with low fat diest, 20% fat if all from animal fats, and filling in with ctra efa's is fine.

The 15 g is for a woman. A 200lb or better bb, needs more.

Originally Posted by dg806

The 15 g is for a woman. A 200lb or better bb, needs more.

Where are you getting the numbers?

Is it based on the weight? the activity? BF? LBM?

I'm just curious, are you saying that a 200lb man needs more than a 200 lb woman and it doesn't matter if they have 40% or 5% bf?

Originally Posted by ShapeUP

Where are you getting the numbers?

Is it based on the weight? the activity? BF? LBM?

I'm just curious, are you saying that a 200lb man needs more than a 200 lb woman and it doesn't matter if they have 40% or 5% bf?

These numbers are for active weightlifters (bodybuilders)
We are talking good fats here....not animal fat.
Fish oil caps, Flax seed oil, safflower oil, sunflower oil, walnut oil, olive oil, almonds, Brazil nuts, filberts, pecans, pine nuts, walnuts, heavy cream, real butter, and lecithin granules. This is also for a high fat/protein, low carb where carb cycling needs to be used. I've seen more success with this.
Total caloric intake should equals 10 - 15 calories/lb. of body wt
You should Ingest 25-50 grams of protein per meal
Carbohydrates should not exceed 25 grams per meal or 75 grams per day,(be sure to substract you fiber from the total number of carb grams.)

Carbohydrate load every 4th day. A high carbohydrate meal will refuel muscle and liver glycogen stores, prevent decline in metabolism via thyroid level suppression and inhance muscle growth by increasing uptake of amino acids. The high carb meal will drive IGF growth factors, optimizing the anabolic effect of insulin, while minimizing its lipogenic (fat-producing) effect.
Stay away from sugar and saturated fat. You need fat and fibre in the same meal with protein to keep it from turning into a sugar.
Drink at least 4 qts of water a day

Originally Posted by dg806

These numbers are for active weightlifters (bodybuilders)
We are talking good fats here....not animal fat.
Fish oil caps, Flax seed oil, safflower oil, sunflower oil, walnut oil, olive oil, almonds, Brazil nuts, filberts, pecans, pine nuts, walnuts, heavy cream, real butter, and lecithin granules. This is also for a high fat/protein, low carb where carb cycling needs to be used. I've seen more success with this.
Total caloric intake should equals 10 - 15 calories/lb. of body wt
You should Ingest 25-50 grams of protein per meal
Carbohydrates should not exceed 25 grams per meal or 75 grams per day,(be sure to substract you fiber from the total number of carb grams.)

Carbohydrate load every 4th day. A high carbohydrate meal will refuel muscle and liver glycogen stores, prevent decline in metabolism via thyroid level suppression and inhance muscle growth by increasing uptake of amino acids. The high carb meal will drive IGF growth factors, optimizing the anabolic effect of insulin, while minimizing its lipogenic (fat-producing) effect.
Stay away from sugar and saturated fat. You need fat and fibre in the same meal with protein to keep it from turning into a sugar.
Drink at least 4 qts of water a day

So in another thread you tell me not to give someone a set number, and in this one you do the opposite.

This is the same type of thing. I suppose the "it's different for everyone " point could come into play, but everyone definitely has to find out what their calorie expenditure REALLY is. these estimates are stupid and they NEVER worked for me until I got a real number of what I burn. It was much less then all that other crap was suggesting.

I have been in a deficit of over 500 cals for a long time, eating plenty of carbs always plenty of protein and LOW fat, with some EFA supps not 15g/ meal. I have lost NO muscle, and have lost alot of fat. THERE IS NOTHING WRONG WITH CARBS. PERIOD. EFA's are OVER RATED. They are VERY important, but SO ARE CARBS. PEriod.

Let's not forget genetics. I truly believe they play a bigger role than alot of people give it credit for whether it be positive or negative.

Originally Posted by ShapeUP

So in another thread you tell me not to give someone a set number, and in this one you do the opposite.

This is the same type of thing. I suppose the "it's different for everyone " point could come into play, but everyone definitely has to find out what their calorie expenditure REALLY is. these estimates are stupid and they NEVER worked for me until I got a real number of what I burn. It was much less then all that other crap was suggesting.

I have been in a deficit of over 500 cals for a long time, eating plenty of carbs always plenty of protein and LOW fat, with some EFA supps not 15g/ meal. I have lost NO muscle, and have lost alot of fat. THERE IS NOTHING WRONG WITH CARBS. PERIOD. EFA's are OVER RATED. They are VERY important, but SO ARE CARBS. PEriod.

I never said anything was wrong with carbs. And I eat a ton of them. I have actually gotten into arguements with people with phobias about eating them.
And EFA's are not over rated. They are probably one of the most important things you can take. And you are right, those numbers are not a definate number, but a good starting point for most people. ANd alot of this info came from an old female member here that competes professionally.

Originally Posted by dg806

I never said anything was wrong with carbs. And I eat a ton of them. I have actually gotten into arguements with people with phobias about eating them.
And EFA's are not over rated. They are probably one of the most important things you can take. And you are right, those numbers are not a definate number, but a good starting point for most people. ANd alot of this info came from an old female member here that competes professionally.

Jodie, yes, I know. I've read ever sticky post or link in this place.

EFA's are great, so is Shaq, but both are OVERRated. Doesn't mean that they aren't important and don't have there role, and important on there teams, but sometimes they just get used too much.

what i've been doing since january , where i weighed 226 lbs, is eating 50% protein, 30% carbs and 20 % fat.
i had started with 3500 cals per day,now im down to 2800 cals per day.i lower them when i see im not losing weight.
i weighed myself this morning i was 210.4 lbs.
my digital fat caliper says i have 12.25% fat ( but maybe im not doing it good).
i will try a 40/40/20 ratio and see if i get results.
usually every sunday i have more carbs than other days.
do i need a carb up on 40/40/20 diet?

Originally Posted by raider6969

what i've been doing since january , where i weighed 226 lbs, is eating 50% protein, 30% carbs and 20 % fat.
i had started with 3500 cals per day,now im down to 2800 cals per day.i lower them when i see im not losing weight.
i weighed myself this morning i was 210.4 lbs.
my digital fat caliper says i have 12.25% fat ( but maybe im not doing it good).
i will try a 40/40/20 ratio and see if i get results.
usually every sunday i have more carbs than other days.
do i need a carb up on 40/40/20 diet?

No.