Post workout

[suraj]

Hi, Kind of new to body building so I have not got any whey protein shake yet, I want to know what would be good to have straight after a workout and what would a good meal be after the workout?
I heard I should have simple carbs to restore gucose back into my body fast so something like white bread or tbs of honey? What I would usually have is just 2 sandwitches full of tuna in white bread but people say tuna protein will take to long, should I have something like soya yogurt or a cup or skim milk and have the sanwich with some brown bread later? Should I add complex carbs and simple carbs straight after the workout?

 

[ExLe]

Post workout...

25-50g whey protein...

60-70g of dextrose or maltodextrine or 50/50...

You gotta pay to play, buy them...


Then have your solid meal 1 hour after...

 

[suraj]

Is there no possible way to get the right nutrition after a workout without whey? Not that I cant get it, just that I am a beginner and have recently been on a 1200 cal diet and gone down to a 133lb weight at 5ft 10 male age 18. I am skinny fat and want to see some rsults before I start investing in allot, I have a barbell in the shed with more than enough weights, I will be geting single hande bars soon (sorry dont know the real name) so just want to start with what I got for now.

Also people have said on other forums that they cant get whey so they just have something like milk with honey and something later on like a complex carb with protein(lean meat), is this okay?

 

[juggernaut]

http://www.ebay.com/itm/All-1-/3208...omain_0&var=&hash=item76c1412b40#ht_604wt_952
This for post workout nutrition.

As for any other sources of protein after a workout, keep the fats low and mix protein and carbs. In other words, a tsp of dextrose on some oatmeal is great, and 5-7 egg whites. Best to use egg whites only or a mix of whey protein and a small amount of cottage cheese mixed in.

 

[suraj]

So I can not substitute anything not as good but something that helps for now?
I dont want to buy any yet until I am a bit more into body building, I have only had about 2-3 propper workout session yet, I am changing my plan so that I will be doing 4 days a week and want to try it out before I start buying suplements, so please can do you know if there is any substitute for now? I dont want to buy any supliments so early.

 

[juggernaut]

Not sure I understand by it's too early? Supplements arent a magic bullet, they assist in your endeavor. They dont do all the work-your body does.
I gave you an option which is the link, or a whole food approach. What else is there? You can substitute something for oatmeal, like white rice with a mix of brown rice, or a baked potato with nothing on it. I wouldn't go that far away from my recommendations.

 

[juggernaut]

Another way is 10oz of lowfat chocolate milk.

 

[ExLe]

Eat $ cheeseburgers at Mcdonalds...

With a large coke...

 

[suraj]

I am geting some next week, I have poridge oats, that with milk and honey do for now?

 

[suraj]

sorry, didnt see the text under the link, computer is messed up, what is dextrose, can I substitute anything for that? dont have any yet.

 

[Ezskanken]

Wait...are you saying that you think you are fat at 5'10" 133 lbs being 18 years of age?

 

[suraj]

Sorry, please ignore all the stupid questions about my computer wont let me see half of what is being said.
I have done some research and found out what dextrose is, I dont have any and found that honey is a good substute for now so I was thinking post workout - 30-40g porridge oats (oatmeal) (Is that enough or do I need ALLOT?) with how much honey? teaspoon or table spoon or more? should I make it in skim milk or should I go for water? and egg whites about 5-6. Thanks for all the info so far and sorry about the confusion.


Also should I watch the calories on rest days? I just subtract about 300 off my workout days? I am using my BMR+500 a day so on rest days BMR+200? Also how about my carbs, should I keep them a bit lower too? I am skinny fat so I was thinking about cycling to limit the amount of BF% gain.

 

[suraj]

Ezskanen, I dont think I am fat I know it, I was on such a low calorie diet(STUPID STUPID thign to do) I lost all my muscle and left with body fat, I am now planing on bulking up and nice clean cut after I am at a nice muscle %.

Also very sorry about asking all these questions which you have probably answered 100's of times allready but could you please tell me what my diet should be like? I mean I am eating about 10 eggs+ if I add eggs to my post workout, isnt this bad? I am only supposed to have 2100 cals on workout days and keep about 1800 on rest days, what would be nice clean bulk? If I watch my protein and cals will carbs and fats not matter much? And do I need more protein on workout days? Also people say have oats in the morning, how much should I have, in water or milk, is weetabix just as good? I add plenda is that okay?
Could you also answer my questions on my previous post please? Thank you for all the help so far, have learn allo from you all and again I AM VERY SORRY FOR ASKING ALL THESE QUESTIONS.

 

[juggernaut]

Honey is not a good substitute for dex. Honey contains fructose. Not advisable after a workout. If you have any presweetened cereals use a bit of that in your oats.

 

[Ezskanken]

Ezskanen, I dont think I am fat I know it, I was on such a low calorie diet(STUPID STUPID thign to do) I lost all my muscle and left with body fat, I am now planing on bulking up and nice clean cut after I am at a nice muscle %...

I guess it's hard for me to understand that without seeing pictures, but I don't think 5'10" and 133 lbs. should ever be considered "fat."

This is just my 2 cents but being 18 I would eat what ever I wanted when I wanted not thinking about calories at all! Just avoiding fast food, soda, and candy/sugar. The simplest/basic need was suggested to you with the purchase of whey, maybe even some good old monohydrate.

But like Exle mentioned, "it cost to be a boss..."

 

[Mooksman]

Just eat after ur workout bro. A can of tuna and a glass of grape juice. Easy

 

[juggernaut]

Just eat after ur workout bro. A can of tuna and a glass of grape juice. Easy

Tuna is a slow digesting protein. Although somewhat acceptable, not exactly ideal; the ones I've mentioned do more than enough on a shoe-string budget, no less.

 

[suraj]

Great advice guys, thanks for all the help so far. Do I need loads of carbs after a workout and also is porridge oats a complex or simple carb? What could I substitute that I would probably have in the house for dex, I have crunchy nut cereal, how much dex do I need I will check if they contain any, can I have my oats with milk after the workout?
Also I heard simple carbs in morning are good so should I have a tbs of sugar with my weetabix half a cup of skim milk?

Also like mentioned before.."you should eat what you want", I AM AND I LOVE IT!!!!! I was on a low cal diet then a low carb diet then again a low cal now this, it has been about 1 year+ since I had actualy eaten musch fat and now I just want to make sure I am eating enough to keep my muscle and have enough energy, I am litraly having to stuff myself for the 2100 callories.

 

[aminoman74]

I do waxy-maize and whey isolates

 

[suraj]

Geting my suplements next week hopefully, I have had a quick look in the kitchen I have foun custard powder and nesquick chocolate milkshake, it says that custard powder contains corn syrup (im not sure if that is the same as dex) and the chocolate milkshake powder contains dex, it is 3rd down on the ingredients list.
Do you think any of them are a suitable substitute?

 

[suraj]

So confused...I think I might be eating too little, I want to bulk up my weight is 135 lbs 18 years old 5 ft 10 male, I am not very active in my daily life but just with weight lifting, I do 4 days lifting a week planing on changing to 5 days a week, my BMR is 1661 and when I am not lifting I just sit around not doing much exercise, for my bulking calories am I supposed to add 500 to the 1661 or am I supposed to add 1 hours worth of workout callories burned(maybee 300 I dont know) and then add another 500 to bulk? Also my fat intake should be 0.5xmy body weight lbs and my protein should be 1-1.5 lbs x body weight lbs even on workout days?

 

[juggernaut]

Waxy maize is garbage.

 

[Powermaster]

Waxy maize is garbage.

I agree.

Bite the bullet and get some whey and be done with it.

 

[Powermaster]

Also my fat intake should be 0.5xmy body weight lbs and my protein should be 1-1.5 lbs x body weight lbs even on workout days?

Everyday.

If you workout hard enough you'll get hungry. This is your body telling you "I'm growing, feed me". Eat more of everything then look in the mirror. If you are building muscle you are doing good, if you are gaining fat, cut back on everything else but the protein and fats. Doesn't get much simpler than that.

 

[juggernaut]

If you weigh 133lbs, you should get at least 1296 calories.

If you want to bulk, that's a great idea. If you do a carb cycling strategy, you'll need to track calories and macros. Here's what I'm thinking to get to 160lbs for starters:


GOAL WEIGHT = 160 lbs.
Maintenance calories: 1296 per day;
3 lifting/HIIT days per week.
An extra 2,722 calories per week.for a gain of 0.8 pounds per week

Average daily macros:
160g of protein,
80g of fat, and
81g of carbohydrate,
1,685 calories in total.

(3) Lifting/HIIT days:
160g of protein,
80g of fat, and
153g of carbohydrate,
1,971 calories in total.

(4) Rest days:
160g of protein,
80g of fat, and
28g of carbohydrate,
1,471 calories in total.



Do nothing EXCEPT heavy compound work. A great idea is simple:

5x5 on all sets except where noted:
Day 1
Back Squats
Bench Press
Rows
RDLs
Military Press
Chins (add weight after 3x10 are achieved)

5x5 on all sets except where noted:
Day 2
Deadlift
Rows
Incline Bench Press
RDLs
Military Press
Chins (add weight after 3x10 are achieved)

 

[suraj]

My goal is to bulk, not loose weight yet, I have a high body fat% and very low muscle% I am planning on working out 4-5 days a week and so far everyone has told me stick to 40/40/20 ratios pro/carb/fat and my bmr is calculated to be 1661, it says if I want to loose weight lower to 1200 but I want to gain muscle, I have checked and people say go to 1661+500 for muscle gain on rest days since you need cals to build muscle and on workout days take it to 1661+500+300 the extra 300 for the workout callories burned. I think you may have misunderstood and thought that I wanted to loose fat before I bulk but everybody so far has said bulk by eating 800+ callories on workout days because 300 for exercise and 500 for muscle mass gain. I lift heavy and have been doing 3 sets of 6-10, Great advice on the 5x5 I will try it thanks for the help could you just make sure that the plan I got is right or should I follow you plan to bulk. Not doing any cardio yet, allready too little weight.

 

[suraj]

Also I am keeping my carbs high med and low atm because on days I need more carbs I will eat up to 250 on med days I have 150 and on rest days anywhere between 50-100. Is this okay? Thanks in advance.

 

[suraj]

Juggernaut, I am just wondering is that diet and workout plan to loose weight or bulk? I dont want to loose weight yet because all so fa have said you can only do one or the other, loose fat or bulk, if I follow your diet will I get lean muscle or will I loose fat? I would definatly not question your advice since I have seen how experienced you are and how much you have helped people on this forum allready, I feel so great because I am geting advice from such an expert, thank you for all the time you have spent so far helping me, just need the basics and I will follow and hopefully get nice results. Could you please give me an intense way to bulk up for me I am willing to spend 1 hour every day in the morning or night depending on day apart from 1 or 2 days on the weekend, I really want this I have tried geting a nice body for ages now I really think this is the solution.

 

[suraj]

Could you please tell me about the callories I should be eating, 2400ish or 1900ish, after I have this information I will have a look at all the food I am taking now and I will create a new thread with my new diet plan and see how you can tweak it for maximum muscle growth, please remember I am 5 ft 10 male 135lb 18 years Old and I am going to start lifting 4-5 days a week, I am skinny fat and just want to have a nice body as soon as possible, after I have that body I want to bulk up allot more.

 

[banker23]

So I can not substitute anything not as good but something that helps for now?
I dont want to buy any yet until I am a bit more into body building, I have only had about 2-3 propper workout session yet, I am changing my plan so that I will be doing 4 days a week and want to try it out before I start buying suplements, so please can do you know if there is any substitute for now? I dont want to buy any supliments so early.

If you're new to this you should be able to get some results just by being disciplined. Whey should probably be one of the first supplements you start with though. I started training when I was around 14 with just elevated pushups, dips, bodyweight rows between two chairs with a broom handle, and a gym bag that I loaded up with all the books it could carry for curls.

As I progressed I would just put heavier things in my lap or I would have my little brother or cousin sit on my back for pushups.

I was pretty strong for my weight when I started lifting iron at 16. I weighed about 130 and I was benching between 135 for 10 reps and quickly progressed to 175 for reps in a couple months with no supplementation whatsoever. I barely even had a decent diet at home because my family was dirt poor. I had three meals but things were rationed and sometimes it was potato soup...not exactly good for building muscle.

I took off pretty quick though when I got married and could eat whatever I wanted and probably did not start supplementing with whey until about 24 years old.