Thread: Who, What, When, Where, and Whey.....

I use oats, skim milk, Yogurt, berries.

The Yogurt will make it easier to down as the Oats won't settle to the bottom as easy.

my PWO shake consist of

1 cup 2% Milk
1 cup oats
1 banana
1 tablespoon of PB
1 scoop of ON 100% whey

if your on a cut limit the carbs post work out.

Originally Posted by NordicNacho

if your on a cut limit the carbs post work out.

I disagree, I think PWO is an ideal time to have carbohydrates, especially on a cut. After a workout, chances are you have depleted your muscle glycogen and liver stores a hefty amount and eating some carbs post workout will not only replenish your stores, but also help provide energy for the processes of building muscle back and more importantly, preventing catabolic processes. This is if you care about retaining LBM on a cut.


btw, I know my sentence structure sucks, but you get the idea.

i said limit! I take around 20 or 30 grams post workout now on my cut. Hi Glucose. I'll take high gli carbs before and after workouts but not alot. should of given a more detailed answer jk

1 cup 2% Milk
1 cup oats
1 banana
1 tablespoon of PB
1 scoop of ON 100% whey


this would not be good for me on a cut post workout, for a bulk it would be very good

Ok I can't stand bananas, so how about some raspberrys or strawberrys?

I use Raspberries and sometimes Mango with the Raspberries.

Originally Posted by Uthinkso

Ok I can't stand bananas, so how about some raspberrys or strawberrys?

I use pineapple. Sometimes blueberries.

Ok here is what I am going to make. Actually I'm going to have one as my last meal today as a taste test.

1 cup 2%milk
1 scoop whey
1/2 cup dry oats
1/2 cup raspberries

As a side note I know its critical to get this shake in a.s.a.p. after a workout. Is it alright to make it the night before, and refrigerate it all day then drink it after the workout. Is there that big an advantage of taking it with me versus getting home and making it, the drive and shake making time is probably 20 minutes in all.

Also, should I only use the shake on my training days? I train three days a week. Until now I've just been using my normal fifth meal as my PWO meal. I assume the shake takes place of that meal on training days and then meal six still goes as normally planned?

Originally Posted by Uthinkso

Ok here is what I am going to make. Actually I'm going to have one as my last meal today as a taste test.

1 cup 2%milk
1 scoop whey
1/2 cup dry oats
1/2 cup raspberries

As a side note I know its critical to get this shake in a.s.a.p. after a workout. Is it alright to make it the night before, and refrigerate it all day then drink it after the workout. Is there that big an advantage of taking it with me versus getting home and making it, the drive and shake making time is probably 20 minutes in all.

Also, should I only use the shake on my training days? I train three days a week. Until now I've just been using my normal fifth meal as my PWO meal. I assume the shake takes place of that meal on training days and then meal six still goes as normally planned?

I generally use oat bran in my PWO Shakes. It's a bit easier to mix up plus has more fiber than oats.

For me, I add it as an extra on my workout days. I still eat my normal meals, but that's just me.

I don't see why you couldn't make it the night before.

And 20 minutes is okay, I would think.

Ok just had it as a trial here and the oats really screw up the texture of the thing. One of the nastier things I've ever drank, not like fear factor nasty but not delicious.

Perhaps the milk and whey together with a fruit then mix up oats on the side. That I can tolerate much easier.

That is why I throw yogurt in there it thickens it up so the oats don't settle all together.

Originally Posted by IainDaniel

That is why I throw yogurt in there it thickens it up so the oats don't settle all together.

Yes perhaps....I have plenty of yogurt on hand so I will try that tomorrow.

Thanks.

Originally Posted by vortrit

I generally use oat bran in my PWO Shakes. It's a bit easier to mix up plus has more fiber than oats.

For me, I add it as an extra on my workout days. I still eat my normal meals, but that's just me.

I don't see why you couldn't make it the night before.

And 20 minutes is okay, I would think.

I just reduced my diet from 2700kcal to 2400kcal, my shake carries roughly 270kcal with it from yesterdays experiemnt. I'll post macros later.

That being said, if I ate all my normal meals I think I'd roll in on 3k for the day.

Opinions on this? My thinking is that I don't want better than 50% of my daily calories coming from my PWO shake and last two meals. Perhaps I do though, because I'm about to sleep and the body needs some food.......

Originally Posted by Uthinkso

I just reduced my diet from 2700kcal to 2400kcal, my shake carries roughly 270kcal with it from yesterdays experiemnt. I'll post macros later.

That being said, if I ate all my normal meals I think I'd roll in on 3k for the day.

Opinions on this? My thinking is that I don't want better than 50% of my daily calories coming from my PWO shake and last two meals. Perhaps I do though, because I'm about to sleep and the body needs some food.......

I generally try to keep shakes around workout time myself. The rest of the day I'm eating real food.

Originally Posted by IainDaniel

I use Raspberries and sometimes Mango with the Raspberries.

mangos!...

I like to eat them like an hour before doing cardio so i can be like a mango air freshener. Sweat out the smelly fragerence of tropical fruit... drives the chicks _crazy_!

Originally Posted by motiv8ed

mangos!...

I like to eat them like an hour before doing cardio so i can be like a mango air freshener. Sweat out the smelly fragerence of tropical fruit... drives the chicks _crazy_!

Mangos are discusting.

I would have to say you should count the PWO shake as one of your meals on a cut. There are a lot of carbs and just all around cals in something like that and you should time it to replace a normal meal. The shake I have is similar to most of the ones posted and it comes out to be around 5-600 cals so it's important that I make that one of my meals. On a cut I can't afford to up my daily intake by that much just because I'm replenishing after a workout.

Oh and like IainDaniel said, yogurt is one of the best catalysts when you're mixing oats into a shake.

Originally Posted by Plateau_Max

I would have to say you should count the PWO shake as one of your meals on a cut. There are a lot of carbs and just all around cals in something like that and you should time it to replace a normal meal. The shake I have is similar to most of the ones posted and it comes out to be around 5-600 cals so it's important that I make that one of my meals. On a cut I can't afford to up my daily intake by that much just because I'm replenishing after a workout.

Oh and like IainDaniel said, yogurt is one of the best catalysts when you're mixing oats into a shake.

Thats my thinking exactly, I am using the whey instead of eating egg whites or some other protein that is quickly processed. Here is the break down of my shake.

1cup 2% milk
1/4 cup oats (dry yield)
1-6oz Dannon Light and Fit Yogurt
1/2 cup raspberries
1 scoop True Protein Whey (orange flavor )

420kcal
6g Fat
46g carbs
46g protein

I approve!

Good carbs and protein, and not much fat. This should give you a good nourishment after your workout, how does it taste?

Originally Posted by Plateau_Max

I approve!

Good carbs and protein, and not much fat. This should give you a good nourishment after your workout, how does it taste?

It tastes 100% better than the one I tried the other night. Yogurt was critical to the texture.

I'll also say I like the convenience of drinking meal 5, however meal six then is all I have left and that occurs at 8pm roughly. Last two nights I wake up at 3am hungry. I've managed to resists, but this could spell trouble.



I may need to move some meals around.