Post post workout nutrition

[Built]

If you are cutting you will want to avoid carbs...but since its post workout, it is probably ok

Why would he want to avoid carbs if he's cutting?

 

[aad123]

Built, in a previous reply you advised doing pull ups and cable pull down shoulder width or narrower. What is the reason for this ? I have recently added pull ups into my workout and I usually use a natural grip, about 8 to 10" wider than shoulder. Is a narrow grip a way of making the exersize more productive ?

 

[base01]

tks

 

[Built]

Built, in a previous reply you advised doing pull ups and cable pull down shoulder width or narrower. What is the reason for this ? I have recently added pull ups into my workout and I usually use a natural grip, about 8 to 10" wider than shoulder. Is a narrow grip a way of making the exersize more productive ?

By natural grip, do you mean parallel?

I like a narrow parallel grip; doesn't stress my rotator cuff and I feel it more in my lats. Wide grip triangulates the force; you get less stress on the lat and more on the RC.

 

[aad123]

By natural grip, do you mean parallel?

I like a narrow parallel grip; doesn't stress my rotator cuff and I feel it more in my lats. Wide grip triangulates the force; you get less stress on the lat and more on the RC.

My arms are roughly parallel, maybe a little less. The problem I have is that I don't realy feel the back working, this is made worse by the fact I can only do a low number of reps. I have been doing 3x5 but Im hoping as I get stronger I will increase the reps and start to feel the movement more.

 

[aad123]

Week 10

Another week of solid training and diet.

Weight 169lb -1.5 (Only 9lb to go to my target of 160lb)
Waist 33" -0.75 (Taken first thing in the morning)
Hips 38.5 (no change)
Thigh 23.75 (no change)
Chest 41.5 (-0.5)

 

[aad123]

I have started adding creatine and l-glutamine to my post workout shake. Is there any benefit in doing this. I have read that the l-glutamine will reduce the possibility of muscle break down and aid recovery whilst creatine has many benifits. I plan to take both with my first and last meals on non training days and with my first meal and post workout on training days. Is this a good idea or am I wasting my time and money ? Are the times highlighted the best times to take them ? I will not be loading creatine as I know I will forget to take it half the time.

 

[aad123]

Week 11.

Its been a long old journey and there is still a way to go. Just need to stay focused and trust in what I am doing. Diet and training went well this week although I did feel a little fat later in the week ( purely mental ).

This week measurements.

Weight 168lb -1lb
Waist 32.5 -0.5"
Hips 38 -0.5"
Chest 41.25 -0.25"
Thigh 23.5 -0.25"

Need to keep everything tight next week as I should be posting some photos at the 12 week stage.

 

[aad123]

week 12

Training went well, changed reps to 5x5 this week for a bit of variety.
Diet was spot on until sat when I let my self go a little, after 12 weeks
I needed a break.

Took some photos this evening to show progress so far. Very happy with
the results so far.

 

[joboco]

Whatever your doing its definitely working. I can see the difference more cut muscle starting to show through.
Keep up the good work mate.

 

[strength is pain]

what are you cutting for? a cycle or just because you want to lose fat?
high fats, proteins and low carbs is what you should be aiming for.

as for training id try go 4 or 5 days a week ensuring you are both squatting and deadlifting as these are the most anabolic movements for your body, you need to make sure your doing as many compound movements as possible and train to failure aswell as a higher protein intake to minimise muscle catabolism as a low carb diet will influence fat lose but also muscle loss.
no matter what you do if your on a low carb you will lose muscle(unless you are running a compound) so by training hard and eating as much protein as possible will minimise this. i reccomend carbs in the morn for breaky, pre and post workout but no more than 100g a day

 

[Built]

what are you cutting for? a cycle or just because you want to lose fat?
high fats, proteins and low carbs is what you should be aiming for.

For comfort, I'd tend to agree with you - but there are other ways to cut. Some do fine on higher-carb cuts.

as for training id try go 4 or 5 days a week

This might be too much. Three, or at most four workouts per week should be ample.

ensuring you are both squatting and deadlifting

This part's good.

as these are the most anabolic movements for your body, you need to make sure your doing as many compound movements as possible and train to failure

I wouldn't recommend failure-training on a cut. It might not be such a great idea to do deadlifts to failure, come to think of it.

aswell as a higher protein intake to minimise muscle catabolism as a low carb diet will influence fat lose but also muscle loss.
no matter what you do if your on a low carb you will lose muscle(unless you are running a compound) so by training hard and eating as much protein as possible will minimise this.

Most will lose muscle while cutting on any diet. I wouldn't say a low carb diet is any worse for this than a higher-carb diet.

i reccomend carbs in the morn for breaky, pre and post workout but no more than 100g a day

Unless you train in the AM, why for breakfast? Why not stay nice and low until around the time you intend to train?

 

[aad123]

what are you cutting for? a cycle or just because you want to lose fat?
high fats, proteins and low carbs is what you should be aiming for.

as for training id try go 4 or 5 days a week ensuring you are both squatting and deadlifting as these are the most anabolic movements for your body, you need to make sure your doing as many compound movements as possible and train to failure aswell as a higher protein intake to minimise muscle catabolism as a low carb diet will influence fat lose but also muscle loss.
no matter what you do if your on a low carb you will lose muscle(unless you are running a compound) so by training hard and eating as much protein as possible will minimise this. i reccomend carbs in the morn for breaky, pre and post workout but no more than 100g a day

I want to get down to 10-12% body fat then I plan to run a 6 week cycle
of p-mag, complete with all relevant cycle assist and pct.

As for training if I had my way I would only do squats and deadlifts.
I train every other day (when possible) and most of my lifts are compound.

Workout 1
Squat, Flat bench, T-bar row and if I have the energy 2 sets of tri ext with rope.

Workout 2
Deadlifts, Chins, Mill press and 2 sets of curls if I feel like it.

I alternate between 3x10 for 3 workouts then 5x5 for 1 workout. The tri and bi sets are always 2x12. I do feel that some exercises are better suited to the
10 rep range and other to the 5 rep range so that is why I change thing around on a 4 workout cycle. I don't take my sets to failure but to the point where I know I wouldn't be able to complete the next rep.

My protein is currently at around 200g a day, fat 80g and carbs 80 to 120g depending on if I'm training or not.

Thats just about it.

Oh, one other thing.
My weight loss has slowed down to 0.5lb this week. Do I need to adjust my
cals or just stick to my current diet until I'm no longer loosing ? Also could the creatine have anything to do with the reduced weight loss. I'v only been taking it for a week.

 

[strength is pain]

mate you seem to be doing the right thing, personally i would up the anty when it comes to training. 4days a week at least and 5 days if you can. working harder is crutial especially when you are dieting, aswell as lots of protein and still having carbs. carbs are the building blocks to muscle growth so without carbs you will lose muscle. when you diet you will lose muscle also but by timing your meals appropriately especially with carb consumption is crutial. carbs in the morning, before and after workout. as for creatine you will not reduce weight lose, personally for the money, creatine is not worth the hassle. eat the right foods and train hard, also make sure your sleeping at least 8 hours each night. failure or close too is awesome, you want your muscles to grow than be willing to put in the training.

 

[aad123]

mate you seem to be doing the right thing, personally i would up the anty when it comes to training. 4days a week at least and 5 days if you can. working harder is crutial especially when you are dieting, aswell as lots of protein and still having carbs. carbs are the building blocks to muscle growth so without carbs you will lose muscle. when you diet you will lose muscle also but by timing your meals appropriately especially with carb consumption is crutial. carbs in the morning, before and after workout. as for creatine you will not reduce weight lose, personally for the money, creatine is not worth the hassle. eat the right foods and train hard, also make sure your sleeping at least 8 hours each night. failure or close too is awesome, you want your muscles to grow than be willing to put in the training.

Mon to friday my first 4 meals are carb free and I have all my carbs pre and post workout. I hit the gym between 7.30 and 8 and train for aprox 45 mins. On the weekend I do have carbs with my b'fast as I train in the morning.
My basic diet is,

meal 1- 7.30am
eggs and a protein shake

meal 2 - 10.30
chicken fillet, nuts and broccoli

meal 3 - 1.00pm
salmon fillet and green beans or tuna salad with mayo

meal 4 - 3.30pm
protein snake and nuts. If I'm super hungry I have an emergency apple.

meal 5 5.30pm
whatever the wife cooks if she's home or some paste/rice/potato meat and veg mix if I'm cooking.

meal 6 - 9.00pm
same as meal 4. If Im training I wont have the nuts but will add 40g maltodextrin.

As for training I can only train when my wife is not working because she works shifts and we have 2 kids. I always manage 3 sessions, some times 4 on a good week.
I'v got the creatine now so I will use it up. I also brought some l-glutamin which I add to my post workout shake. I brought some new protein powder
last week but its giving me really bad lower stomach pains if I take it alone.
I thought it was the l-glutamine so I stopped taking that but the pain continued.
Its fine to start but after about an hour the pain kicks in. I wouldn't be
too bothered but I'v got 5kg (11lb) of the stuff. I think I might start taking
it with my other meals and see if that works.

 

[Built]

mate you seem to be doing the right thing, personally i would up the anty when it comes to training. 4days a week at least and 5 days if you can. working harder is crutial especially when you are dieting,

Why train so many days while cutting?

aswell as lots of protein and still having carbs. carbs are the building blocks to muscle growth so without carbs you will lose muscle. when you diet you will lose muscle also but by timing your meals appropriately especially with carb consumption is crutial. carbs in the morning, before and after workout.

Again, why in the AM?

as for creatine you will not reduce weight lose

?

, personally for the money, creatine is not worth the hassle. eat the right foods and train hard, also make sure your sleeping at least 8 hours each night. failure or close too is awesome, you want your muscles to grow than be willing to put in the training.

You figure they're going to grow in a deficit?

Mon to friday my first 4 meals are carb free and I have all my carbs pre and post workout.

That's how I'd do it, too.

I hit the gym between 7.30 and 8 and train for aprox 45 mins. On the weekend I do have carbs with my b'fast as I train in the morning.

My basic diet is,

meal 1- 7.30am
eggs and a protein shake

meal 2 - 10.30
chicken fillet, nuts and broccoli

meal 3 - 1.00pm
salmon fillet and green beans or tuna salad with mayo

meal 4 - 3.30pm
protein snake and nuts. If I'm super hungry I have an emergency apple.

meal 5 5.30pm
whatever the wife cooks if she's home or some paste/rice/potato meat and veg mix if I'm cooking.

meal 6 - 9.00pm
same as meal 4. If Im training I wont have the nuts but will add 40g maltodextrin.

Try eating less frequently. You may find you feel fuller with larger meals. I've been doing three or at most four meals.

As for training I can only train when my wife is not working because she works shifts and we have 2 kids. I always manage 3 sessions, some times 4 on a good week.

Perfect.

I'v got the creatine now so I will use it up.

I keep creatine going throughout the cut.

I also brought some l-glutamin

No need. Finish it, but don't bother to buy more.

which I add to my post workout shake. I brought some new protein powder
last week but its giving me really bad lower stomach pains if I take it alone.
I thought it was the l-glutamine so I stopped taking that but the pain continued.
Its fine to start but after about an hour the pain kicks in. I wouldn't be
too bothered but I'v got 5kg (11lb) of the stuff. I think I might start taking
it with my other meals and see if that works.

Try taking it as a "preload" to your meal. It may have a lot of leucine in it, which is great for insulin release but can leave you feeling empty an hour later if you don't eat it with solid food, at least in my personal experience.

 

[aad123]

Try eating less frequently. You may find you feel fuller with larger meals. I've been doing three or at most four meals.

The meal times 10.30, 1.00 and 3.30 are set by my work break times, so I have grown
used to eating at those times. I have tried missing the 3.30 snack but I find I get extremely hungry if I don't have something between lunch at 1.00 and tea at 5.30/6.00 and I end up getting in from work at 5.00 and grabbing anything I can, which could end up being junk. So the 3.30 snack is kind of a safety net to prevent me from snacking on any old s**t. As the diet has progresses I have found that I hardly get hungry at all.

I will give the shake before a meal a try and next time I purchase my protein I will go for whey isolate as I have read this may reduce the problem. Just goes to show that in life you get what you pay for. Cheap protein = stomach cramps. Lesson learned!

Is it normal for the weight loss to slow down as you get closer to you goal or could this just be a minor blip ?

 

[Built]

I didn't mean "don't eat as much food" - I'm suggesting you eat the same amount of food, but in fewer meals. You, however, know your body.

Your maintenance has dropped, so yes, weight loss slows as the cut progresses. You'll need to deepen the deficit to continue to lose at the same rate.

 

[aad123]

If I do drop my calories I'm not sure where to loose them from. I don't want to lower my protein or fats but as I only have 100g of cards a day I don't want to go too much lower.
Is it time to start doing some dreaded cardio ? If so is 10 to 15 mins straight after my weights worth while or should I do it on my days off. After weights is my preferred option as jogging on the roads really takes it out on my knees. Will cardio after weights lead to over training? Is there a better option? Please advise as I don't know what to do for the best.

 

[Built]

At 170 lbs, 200g protein, 80g fat and 100g carbs is kinda low. I'd take a diet break, slowly creeping calories up to maintenance while you ramp up your training. After a few weeks to a month, resume your cut.

 

[aad123]

At 170 lbs, 200g protein, 80g fat and 100g carbs is kinda low. I'd take a diet break, slowly creeping calories up to maintenance while you ramp up your training. After a few weeks to a month, resume your cut.

I will keep my protein and fats roughly the same and increase my carbs. Calories will go up by 200 a day for the first week, 400 the second and 600 the third and fourth week. As for training should I go onto a 3 day split or keep things the same? If I do go for the split I will build my training around the same compound movements as I am currently using.
My split would look something like this.
Day 1, Legs and abs.
Day 2, Back and bi
Day 3, Shoulders and Chest (tri's will be worked as part of the pressing movements).
I do like training shoulders and back together but this doesnt allow my tricepts enough time to recover.

I'll start my mini-bulk on Monday. I was thinking I would keep meal 1 unchange add a little brown rice with meals 2 and 3 and keep 4,5,&6 the same.

How does all of that sound, any areas I could improve (im sure there are).

 

[aad123]

Week 13.
As advised I will take a 4 week break from the diet. I will increase to hopefully 4 gym sessions a week, on either a 3 or 4 day split. Over the last 13 weeks I have made far better progress than I would have thought possible.
Key changes,
Waist down 4.75"
Hips down 3.75"
Chest down 1.50"
Weight down 20lb
I just hope over the next 4 weeks I don't put on too much fat and gain a few pounds of muscle.

 

[Built]

Week 13.
As advised I will take a 4 week break from the diet. I will increase to hopefully 4 gym sessions a week, on either a 3 or 4 day split. Over the last 13 weeks I have made far better progress than I would have thought possible.

NICE!!!

Key changes,
Waist down 4.75"
Hips down 3.75"
Chest down 1.50"
Weight down 20lb
I just hope over the next 4 weeks I don't put on too much fat and gain a few pounds of muscle.

You'll blow up slightly in the first week - it's extra water, extra glycogen and extra poo - plus a bit of bodyfat. Don't panic. It won't persist beyond that first week. You may gain five pounds in a week, but you won't gain five pounds the next week - and as soon as you resume dieting, the water/bloat/glycogen weight will drop off within a week or two.

Enjoy your break.

 

[aad123]

NICE!!!

You'll blow up slightly in the first week - it's extra water, extra glycogen and extra poo - plus a bit of bodyfat. Don't panic. It won't persist beyond that first week. You may gain five pounds in a week, but you won't gain five pounds the next week - and as soon as you resume dieting, the water/bloat/glycogen weight will drop off within a week or two.

Enjoy your break.

I added 100g of long grain brown rice to meal 2 and 100g of sweet potato to meal 3 all other meals were the same as on the cut. I trained legs yesterday and I can hardly bend to put my shoes on today.
I do have a bad case of wind (or gas) and my wife has informed me that I can sleep in the spare room if it continues. Is this normal as carbs increase? I did have occasional wind prior to the cut but during the diet it completely went away. Any ideas, it could save my marriage, only joking but they do stink!!!

 

[aad123]

I'm into my second week of maintenance and so far I have gained 2.5lb and 0.75" around my waist. Training is going very well on a 4 day split. Feels like my muscles are fuller and I'm enjoying the aditional carbs and energy.

 

[aad123]

I have just read a thread and it says that calcium is important to people who consume a high protein diet. I have never heard this before, could anyone explain why this true. What effect will increased calcium have ??

 

[strength is pain]

In your homework section you recommend compound movements so would I be better switching to a 3 day a week full body workout (Squats, deadlifts, bench, mill press, bent row and chins may be difficult to fit into 1 hour) or even a two workout split system (Workout 1. squats, bench, chins. Workout 2. deadlifts, mill press, bent row) alternating between the 2 workouts in rotation over 3 sessions a week.

Fuck man that's a shit workout, for a women that's ok but you being a male won't grow much on that. I'd do the following:

(monday) Day1:chest/triceps(5exercises on chest, 4 on triceps)(warmup w rear delts and rotator cuff)

(Tuesday) Day2:legs/calfs(5exercises on legs, 4 on calfs)(warmup rotator cuffs)

(wednesday) Day3:rest day

(Thursday) Day4:shoulders/traps/abs(5 shoulders, 2 traps, 5 abs)(warm up rotator cuffs)

(Friday) back, biceps, calfs (deadlifts plus 4 other back exercises, 3 on biceps, 3 on calfs)(warmup ratator cuffs)

That's a workout and you'll grow like a Mofo if u push!

 

[Built]

I have just read a thread and it says that calcium is important to people who consume a high protein diet. I have never heard this before, could anyone explain why this true. What effect will increased calcium have ??

Calcium excretion increases with protein consumption. If you get enough calcium, you won't lose your bones.

Fuck man that's a shit workout, for a women that's ok but you being a male won't grow much on that.

Women grow better than men on the same workout?

I'd do the following:

(monday) Day1:chest/triceps(5exercises on chest, 4 on triceps)(warmup w rear delts and rotator cuff)

(Tuesday) Day2:legs/calfs(5exercises on legs, 4 on calfs)(warmup rotator cuffs)

(wednesday) Day3:rest day

(Thursday) Day4:shoulders/traps/abs(5 shoulders, 2 traps, 5 abs)(warm up rotator cuffs)

(Friday) back, biceps, calfs (deadlifts plus 4 other back exercises, 3 on biceps, 3 on calfs)(warmup ratator cuffs)

That's a workout and you'll grow like a Mofo if u eat!

Corrected.

 

[strength is pain]

Calcium excretion increases with protein consumption. If you get enough calcium, you won't lose your bones.

Women grow better than men on the same workout?

Corrected.

why you gotta be such a no it all, just admitt for once that your not always right, i bet when you were my age your results, determonation and knowledge were not even half to mine. Some of your theorys are bullshit and im not the only one who belives this, for the eat part, that is obvious so stop multi correcting everything as you do not no everything!!

 

[strength is pain]

Calcium excretion increases with protein consumption. If you get enough calcium, you won't lose your bones.

Women grow better than men on the same workout?

Corrected.

and your whole women grow better than men bullshit, mabye to begin with yes but if this guy wants to be a guy than he will need to train alot harder than that, your trying to tell me you get a women and a man both the same body weight and put them on the same program that the women will grow stronger and bigger than the man?

please say your not saying that cos f**k that is bullsh*t