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#3071
Feb 10 2010 12:38am
ive been doing this 5x5 routine from bb.com ive seen some pretty good gains so far. 150 pd 5-8ish


my questions is....


should i take 2 scoops of protein or 1 after the 1hr 30 min workout

im using optimum 100 Whey protein. thers 24g per serving.

im just confused on whether i should take more then that and take 2 scoops after my workout..

thanks
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#3072
Feb 10 2010 02:01am
what's your take on how long to wait after a workout to take a protein shake? i've heard different things, and i just wanna get it clear
also what do you think about taking some sort of fast digesting carb PWO? is it necessary or what?
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#3073
Feb 10 2010 03:48am
Quote (iceT @ Feb 9 2010 09:52pm)
please recommend me some aerobic exercises and a question

would it be healthier for a novice athlete to have a simple steady cutting diet, with low intake for his goal of fat loss instead of trying the zig zag diet

where i'd eat 2500cal for 2 weeks, then switch to 3500 for 2 weeks ETC. (concentrating on aerobic exercises during cutting, and weight training during gaining)

I'm not concerned about losing muscle now because I'm more concered about losing fat

which would be better?

also, do ab workouts mean anything for fat people

TYVM



for aerobic activities...just stick to normal cardio (running, biking, eliptical, etc) or try swimming.

as for diet - cutting is better for overall fat loss - I don't really see the zigzag approach as being good for anything long term.

ab workouts strengthen the abdominals - that's it. There is no spot reduction. So anyone, fat or thin, who trains abs - in theory develops stronger abs.
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#3074
Feb 10 2010 03:50am
Quote (Boxa @ Feb 9 2010 11:31pm)
Hey Raynor,

Trying to help a friend, cutting diet for a 5'7 155lb female.

Sensitivity to dairy and gluten.

Much obliged.



follow the cutting diet found on the last few pages (even on this page)...that applies to females and males...except for her weight, you want to keep the calories at approx 1,200-1,300 / day, no more. figure the macros based on that and you should have no problem. Replace cottage cheese with unsweetened soy milk or soy cheese. Besides that everything else should be fine.
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#3075
Feb 10 2010 03:51am
Quote (45sz @ Feb 10 2010 02:38am)
ive  been doing this 5x5 routine from bb.com ive seen some pretty good gains so far.  150 pd  5-8ish


my questions is....

should i take 2 scoops of protein or 1 after the 1hr 30 min workout

im using optimum 100 Whey protein.  thers 24g per serving.

im just confused on whether i should take more then that and take 2 scoops after my workout..

thanks



2 scoops is good. eat a full meal 1 hour later.
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#3076
Feb 10 2010 03:52am
Quote (Balla @ Feb 10 2010 04:01am)
what's your take on how long to wait after a workout to take a protein shake? i've heard different things, and i just wanna get it clear
also what do you think about taking some sort of fast digesting carb PWO? is it necessary or what?


get the protein in you ASAP. I recommend within 30 mins of finishing training...15 mins optimal.

get a good whey protein isolate (100%) at least 30-40g worth + a good simple carb like waxy maize, dextrose, or the poor man's method of grape juice or even white rice/white bread. (approx 25-30g worth)
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#3077
Feb 10 2010 11:51am
Quote (SKCRaynor @ Feb 10 2010 04:52am)
get the protein in you ASAP. I recommend within 30 mins of finishing training...15 mins optimal.

get a good whey protein isolate (100%) at least 30-40g worth + a good simple carb like waxy maize, dextrose, or the poor man's method of grape juice or even white rice/white bread. (approx 25-30g worth)


so you're saying the simple carb is a must? or does it even matter that much? i've always wondered how necessary it really is
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#3078
Feb 10 2010 01:57pm
okay, i always see recommenations on eating a full meal about an hour after the workout, so should this meal include carbs as well?

the reason i ask this is because i go to the gym at around 7 at night, and it has been said before that carbs should be avoid after mid-day?
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#3079
Feb 10 2010 05:45pm
Quote (Balla @ Feb 10 2010 01:51pm)
so you're saying the simple carb is a must? or does it even matter that much? i've always wondered how necessary it really is


its very helpful for spiking insulin which results in an anabolic reaction post-workout. this also increases protein synthesis
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#3080
Feb 10 2010 05:47pm
Quote (bnrhodes2 @ Feb 10 2010 03:57pm)
okay, i always see recommenations on eating a full meal about an hour after the workout, so should this meal include carbs as well?

the reason i ask this is because i go to the gym at around 7 at night, and it has been said before that carbs should be avoid after mid-day?


depends on your goals...if you are trying to lose bodyfat then no carbs in the post workout meal if its meal 3 or more of the day (considering a 6 meal day)

if you are just trying to build mass, go for some good complex carbs like sweet potatoes or whole grain pasta or brown rice.

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