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Patrick Donnelly
10-29-2007, 02:22 PM
- Eat a small snack pre-workout meal (breaking a 16 hour intermittent fast), made of mostly protein and some fat.
- Eat a post-workout meal 1-2 hours after finishing, with ~75% of your daily carbohydrates in it using high-GI fruit. The rest of the carbohydrates in the day should be vegetables/nuts. No fat in the post-workout meal.
- Eat a crapload of fat for your extra calories, as long as it does not make you crap a load. A few tablespoons of olive oil between meals will do it.
- Gain at a rate of ~1 pound a week.
- Eat clean. (Damn you, Halloween temptations! http://img244.imageshack.us/img244/913/icondisapprovetp3.gif )
- 8+ hours of sleep each night.

Is there anything I'm completely wrong on or anything very important I omitted?

Eric Jones
10-29-2007, 05:19 PM
- EAT

- EAT

- EAT

yup, you got it!

Derek Simonds
10-29-2007, 05:30 PM
Looks really good. The only thing I would change would be to compress the pre workout meal to within the hour I try and eat within 30 minutes. Don't know if it makes that big of a difference but I have read several studies on under 30 minutes so I go with it.

Eric hit on the head eat, eat and more eating. Good Luck!

Mark Joseph Limbaga
10-30-2007, 12:54 AM
--------------------------------------------------------------------------------

- EAT

- EAT

- EAT

yup, you got it!


you for got to put at the end... and eat some more :D

Allen Yeh
10-30-2007, 04:13 AM
- Eat a post-workout meal 1-2 hours after finishing, with ~75% of your daily carbohydrates in it using high-GI fruit. The rest of the carbohydrates in the day should be vegetables/nuts. No fat in the post-workout meal.

At the nutrition seminar Greg mentioned that you do not want fructose as part of your post workout meal. Fructose will not replenish muscle glycogen, rather it goes to replacing liver glycogen first.

Allen Yeh
10-30-2007, 04:15 AM
- Eat a crapload of fat for your extra calories, as long as it does not make you crap a load. A few tablespoons of olive oil between meals will do it.

Avocados, macadamia nuts and walnuts are good inbetween meal snacks.

Derek Simonds
10-30-2007, 04:21 AM
At the nutrition seminar Greg mentioned that you do not want fructose as part of your post workout meal. Fructose will not replenish muscle glycogen, rather it goes to replacing liver glycogen first.

Man there goes my PWO banana. I have been trying to cut out the fruit during the day and only eat it PWO.

Allen Yeh
10-30-2007, 04:27 AM
Man there goes my PWO banana. I have been trying to cut out the fruit during the day and only eat it PWO.

That's what you get for trying to duck out early and go spend time with the family!

He didn't say avoid fruit, just it's not ideal for postworkout.

Patrick Donnelly
10-30-2007, 09:22 AM
If you can't use fruit, and veggies are almost 0 carbohydrates, then what do you use for PWO?


Also, Halloween is killing me now; I can't wait until it's past. Last year, before I actually cared about what I ate, I got 16 pounds of candy... Gained 20 pounds over the two months it took me to eat it. It was great. However, it was probably half fat, and if I even tried the same now, the sugar would make me feel like crap.

Mike ODonnell
10-30-2007, 10:04 AM
Fruits have varied amounts of fructose....but then again this is all assuming you need the pwo spike. Bodybuilding protocols would say a mix of maltodextrin and dextrose 50/50 with a 4:1 ratio of sugar to protein. I think a pwo is good after a glycogen draining longer workout and you need quicker recovery. I think it is overrated for building muscle and really just some BCAAs will do the job. Muscle builds all day long....not just the 1-2 hours after. A more important factor is not the accelerated building of muscle but the sparing of muscle from the affects of elevated cortisol....so take your fish oil too!!

Allen Yeh
10-30-2007, 12:08 PM
If you can't use fruit, and veggies are almost 0 carbohydrates, then what do you use for PWO?



From a whole food source, yams is what Greg suggested.

I still do mine in liquid form.

Patrick Donnelly
10-30-2007, 04:12 PM
Re: Mike
Any recommended brand of BCAA's? I've never taken them before.
(Note: I'd be buying this myself, so please don't recommend anything grossly expensive.)

Mike ODonnell
10-31-2007, 04:40 AM
Re: Mike
Any recommended brand of BCAA's? I've never taken them before.
(Note: I'd be buying this myself, so please don't recommend anything grossly expensive.)

You can try vitacost.com and see what they have. Of course people will tell you the more expensive ones have a better delivery system...blah..blah..blah. Just look at the amino acid profile and you will see most are identical. So to me the brands really don't matter much. I would only take BCAAs pre and post workout depending on how long your workout is.

John Alston
11-06-2007, 08:24 AM
I was browsing for BCAAs recently. They tend to offer 5g of BCAAs per serving. Well, my Optimum Nutrition Gold Standard Whey has 5g of BCAAs per serving. Something to think about - a good whey might have those already. Sure, you can up your BCAAs more, but just a thought.
http://www.supplementwarehouse.com/ - good selection and a price matching feature.

Troy Archie
11-06-2007, 11:01 AM
I thought it was interesting what Greg had to say about carbs in the Weightlifting Nutrition article in this months PM. From what I can gather there isn't much need for a PWO carb spike because of the insignificant muscle glycogen demand. This of course is in regards to weightlifting where the sets rarely exceed 3 reps.

My question is; where does that demand becomes significant? I'm currently training SS and have started to drop the PWO carbs for just lean protein and copious amounts of veggies. My Pre-WO fast ending meal is pretty huge and is the main source of my caloric intake. Because of the digestive nature of fats and proteins I can only assume that my body is still digesting and absorbing the food I ate as far as 2 hours earlier, which in turn would help with recovery from the demands I put on it during my workout...

Patrick Donnelly
11-06-2007, 06:07 PM
Re: John
I converted to all-Paleo recently. Dairy was giving me terrible allergies and I'd hate to buy a tub of whey powder and find out it does too.

Ari Kestler
02-18-2008, 07:59 AM
- Eat a small snack pre-workout meal (breaking a 16 hour intermittent fast), made of mostly protein and some fat.


Approximately how big/small should this be? About 3 hard boiled eggs? 4?

John Alston
02-20-2008, 09:29 AM
One more note on the BCAA's - Xtend (no, it's not for "male enhancement") has a drinkable formula of them.
And as for non-fructose sweets, Gatorade powder isn't made with the high fructose corn syrup like the bottles are (dextrose maybe?) so you can mix that in your BCAA or whey shake or egg protein shake or whatever for your carbo fix.

Allen Yeh
02-20-2008, 09:52 AM
One more note on the BCAA's - Xtend (no, it's not for "male enhancement") has a drinkable formula of them.
And as for non-fructose sweets, Gatorade powder isn't made with the high fructose corn syrup like the bottles are (dextrose maybe?) so you can mix that in your BCAA or whey shake or egg protein shake or whatever for your carbo fix.

Powdered Gatorade is Sucrose and dextrose as opposed to the in the bottle stuff which is HFCS. I started using the powdered stuff a 2+ years ago as opposed to using juices and the already made stuff.