Today was the first day where I had 2x fish oils and 6x jet fuels and I noticed a difference from the jetfuels.

Currently I have 15lb of gold standard whey.

Sometimes on campus, I feel like just having two scoops for a meal replacement with water but with just whey and water you can't really do that.
From my research, a meal replacement is like Muscle Milk because of Casein protein + fats
I assume the factors are (price, ratio not too many fat calories versus protein, and taste)
Musclemilk is only 36$ for 5lb

Which brand of Casein do you recommend to accomplish this? (Like a scoop or two in the morning) or before bed when I have the calories for it so I'm not hungry
I do not take any creatine

Thanks again

This post was edited by ArtofApocalypse on Feb 15 2014 11:45pm

I notice you recommend gat jetfuel to a lot of people, why not jetfuel pyro? What's the difference that you notice most in ingredients?

Hey Raynor, any recommendations for a non dairy/natural protein powder, perhaps egg white?

This post was edited by 45sz on Feb 16 2014 07:49pm

Whats your thoughs on useing BCAA 2-4 times daily instead of protein powder? like this.

when i Wake up, with my bf ofc.

during training, after training
and then one more time maybe before bed with a scoop of protein ?

my point is, is BCAA not more important than protein if i still get around 120-150g from my meals and then 15-30g bcaa daily, instead of 200g protein 5g bcaa daily?

Sample diets:


Workout Days:

2,500 cals (approx)

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich)
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste



Non-Workout Days:

2,000 cals (approx)

Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake (half a shake basically)
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts

Any green veggie....green beans, asparagus, kale, etc.

As far as the sweet potato goes...that is ONLY for the carb days which comes every 1-2 weeks. On that day, you can switch it out for virtually any other complex carb of your choice (pasta, rice, whole grains, etc.)


EDIT:


As for workout routine...try this one:

Mon - chest/bis + cardio
tues - back/tris + cardio
weds - legs/shoulders + cardio
thurs - chest/bis + cardio
fri - back/tris + cardio
sat - legs/shoulders + cardio
sun - CARDIO ONLY

Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set jumping to 80% of weight and then failure, drop 20% off of that and go until failure, drop 20% off that and go till failure, and drop a final 20% off and go until failure for a total of 5 sets. Take no more than 12-15 seconds rest between sets....the less rest the better. Do plenty of FORCED REPS...negatives....and breakdowns. You are working until total muscular destruction.

Mon - Flat Bench, Incline Bench, Decline Bench, DB Flies, Preacher Curls, Seated Hammer Curls, EZ bar 21's

Tues - wide grip Lat pulldowns, cable rows, bent over BB rows, T-bar rows, skullcrushers, cable tricep pulldowns, and DB kickbacks

Weds - Squats, Laying leg curls, DB lunges, Leg Extensions, Standing Calf Raises, DB Front and Lat Raises (3 sets of each), DB shrugs, seated arnold presses, behind-the-head military press.

Thurs - incline DB press, flat bench DB press, DB pullovers, Cable flies 21's, Standing DB curls, High Cable curls, Olympic bar curls (standing)

Fri - Good Mornings, close grip lat pulldowns, DB lawnmower rows, Cable Rope Pulls, Close-Grip Dips, Cable Kickbacks, DB Tricep Extensions (seated)

Sat - Hack Squats, Seated Leg Curls, Leg Press, Donkey Calf Raises, Seated DB shoulder press, Straight-Arm cable pulldowns (Dickersons), BB shrugs

Sun - CARDIO ONLY

Every day, do 20 mins of HIIT cardio BEFORE hitting the strength training, then follow up with another 20 mins of HIIT post-strength training.

you can do either treadmill, eliptical, or stationary bike (alternating these is fine)....or you can swim/jog/bike also using HIIT format.


just make sure to do a total of 40 mins (20 pre and 20 post) of HIIT.



for sunday - do 1 hour of cardio in two 30 min intervals, also HIIT in style.

This post was edited by SKCRaynor on Feb 18 2014 05:28pm

Casein from Optimum Nutrition is very good. Also NOW! makes a good casein. There are countless other brands which are good, but these are my two go-to's.

Both of those contain different formulas. Pyro did not provide nearly as much immediate energy as a stimulant would be expected to, but rather longer ranging energy. The standard jet fuel has MUCH more punch in a shorter period of time, which is what most of us look for in a "fat burner" and/or "energy booster".

At the end of the day, I personally prefer regular jet fuel, and recommend it based on my actual experience, as well as the experiences most of my clients have had.

I would, however, recommend Pyro for someone looking to just keep themselves going throughout the day, vs immediate necessary/explosive energy.

Beef Protein or Egg Protein are both excellent, but tend to be expensive. Try Carnivor for the beef protein, and ON egg protein.

Yes and No.

BCAA's are excellent, but also very expensive. There are times when intake of BCAA's is very strategic. An example would be upon waking, pre/intra/post workout, and before bedtime. However, to replace protein all together with BCAA's, would be a folly. The reason for this is because you would be neglecting the other aminos, as well as the necessary calories from actual protein.

I would advise using BCAA's strategically, and not replacing your protein intake with BCAA's alone.