?? <--Post workout Nutrition from the experts [Forum Archive]

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?? <--Post workout Nutrition from the experts

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Posted by: joey2005

Im 6 ft 220 lbs and im currently just eating clean and lifting hard. trying to gain lbm and tighten everything up.

my Post workout Shake is 2 scoops of whey protein which comes out to be 50g of protein and 1/2 cup of oatmeal. This is 500 calories. And I use alot of water so it is quite filling. Now ive been waiting 45 minutes after my shake to have my post workout meal...is this too soon? I am extremely hungry even after the shake.

Posted by: Du

Shit sorry, I read you wrong.

Drink your shake when you get out. Then eat whenever youre hungry. No real rules.

Posted by: XcelKrush

What is your bodyfat %? Unless your trying to lose alot of weight, you need much more than just 1/2 cup of oatmeal.

Posted by: Rocky_B

wait an hour before eating, especially if you're puttin 2 scoops of whey in your shake

Posted by: joey2005

I dont know my BF% but i want to gain muscle .. 1/2 cup of oatmeal is not enough? What about 1 cup? thats alot...... Ive been seeing nice results with 1/2 cup...and i even saw results with no carbs after workout just protein.

Posted by: Emma-Leigh

Quote:

Originally Posted by joey2005

I dont know my BF% but i want to gain muscle .. 1/2 cup of oatmeal is not enough? What about 1 cup? thats alot...... Ive been seeing nice results with 1/2 cup...and i even saw results with no carbs after workout just protein.

How much you will need will vary depending on your lean mass, the length/intensity of your workout, your ultimate goals, the particular diet you are following.... along with a million other variables...

Generally there is a figure they suggest that, after a good workout, recovery is best with about:
0.5g carbs/lean mass
0.25-0.33g protein/lean mass

You can get a rough estimate of BF with www.mybodycomp.com but, if you want something more accurate then go for calipers or www.getdunked.com

But you don't have to follow that... and if you are 'obese' (a combination of high total weight and a BF% >25%) then you can probably get away with less (esp carbs).... Also, if your workouts are not highly intense then you might not need that much either...

And- if your general nutrition is goos and if you are seeing results with what you are doing, then I say stick with it until your progress alters - then look to fine tuning it.

Posted by: joey2005

yeah ive been seeing results...and Im 6ft 220 and im pretty solid. Cept some fat around stomach that cant go unless surgery so no point in cutting...plus the skin is too stretched...but with my current workout , ive been eating alot more so my body is getting all the essentials so my skin and stomach is getting filled with ab mass. The diet i was on before was a 1k cal a day 3 cans of tuna and run all day diet.....

Now I take a certain amount of carbs after my workout. If i up the carbs in post workout, could I decrease the cars the the post workout Meal? Maybe I should try that.

Posted by: HardTrainer

dont listen to all these science fools !!! just eat da food.

Posted by: Tough Old Man

Quote:

Originally Posted by HardTrainer

dont listen to all these science fools !!! just eat da food.

He we go probably another 15 yr old giving advice on nutrition and he himself probably eats most of his meals at Mcdonalds everyday.
Some of these science fools as you call them know more about nutrition then then 99% of you kids ever will. So shut the fuck up.

Posted by: HardTrainer

Quote:

Originally Posted by Tough Old Man

nope i dont think so, although i bet the knowledge of 99% of bodybuilders that are pro dosnt match that of the so called "science guru`s" on these internet forums... i eat the fucking food i grow... i eat clean i get ripped, i dont like all this bollox that surrounds weightlifting/bodybuilding so eat some of that for mass

Posted by: drew.haynes

Quote:

Originally Posted by HardTrainer

Lol. This is all very funny. I see where you both are coming from, so I am not taking sides. Knowing it all is helpful, but sometimes, it's true, ya just gotta eat.

Posted by: Emma-Leigh

Quote:

Originally Posted by joey2005

yeah ive been seeing results...and Im 6ft 220 and im pretty solid. Cept some fat around stomach that cant go unless surgery so no point in cutting...

why is surgery the only way you will get the 'fat off'?

Quote:

but with my current workout , ive been eating alot more so my body is getting all the essentials so my skin and stomach is getting filled with ab mass. The diet i was on before was a 1k cal a day 3 cans of tuna and run all day diet.....

3 cans tuna and 1000 cals a day!

That sounds like some sick version of a PSMF!

Good to see you eating more sensibly now.

Quote:

Now I take a certain amount of carbs after my workout. If i up the carbs in post workout, could I decrease the cars the the post workout Meal? Maybe I should try that.

If you wanted you could try loading most of your days carbs into three meals - breakfast, pre-workout and your PWO shake... But, as I said, the exact 'science' of a PWO shake is probably not needed for most people.

Also - ensuring you have a good level of carbs and protein in your pre-workout meal is usually more of an issue when it comes to promoting anabolism....

So just lift heavy, eat correctly over your entire day and make sure you are at least getting a 'non-stupid' dose of pre and post workout carbs/protein and that is a good enough start!

Posted by: joey2005

I was once 300 lbs at 6ft...had a shit load of muscle but also a shit load of fat, i was strong as hell. THen i went on that crazy sick retarded diet..and it left me with some ireducible fat around the waist. ive been to 4 or 5 different doctors, and they said once the fat cell is created it cannot be destroyed and the only way to remove what i have is through surgery ...because every other part of my body is rock solid....plus most of it is loose skin...if i pull it to the side i have a six pack...its basically just loose skin. It looks horrible but oh well...gotta raise money for surgery

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