If no PWO shake then .....

John Haydon Boatner · 01-29-2009, 06:48 AM

Ok so I understand that you dont need all the sugary powders pwo. WHat is a good pwo recovery method then. Some whey, maybe a banana and then a solid pwo meal a little later?

Also, is my overall diet good? I weigh around 115 and get in about 170 grams of protein a day from whey, chicken, fish, lean beef, lean turkey, eggs, a little whole milk, etc. Fats are walnut, avocado, and olive oil, and flax seeds, nut butters, avocados, eggs, milk, etc. I eat 2-3 pieces of fruit a day fruit (pears, strawberries, apples, pineapple, grapefruit, oranges), sweet potatoes and beans are kinda the only consistent starchy carb I eat. I'll admit I should get more veggies, but usually I get full quickly and would rather get something more calorically dense in then nutritionally dense to help along with the gaining.

Allen Yeh · 01-29-2009, 07:02 AM

Some people advocate PWO shakes like myself and others don't. What is your overall goal at the moment? What is your training like?

There has been talk that milk/chocolate milk is good enough for recovery. Perhaps put your milk consumption then? This isn't optimal for everyone due to the convenience factor (like myself).

John Haydon Boatner · 01-29-2009, 07:11 AM

Currently trying to gain weight. Oh yeah carbs normally come in around 180-210 or (30-40 grams fiber), and fats at anywhere from 65-80 grams.

Garrett Smith · 01-29-2009, 07:53 AM

John,
Do you mean you weigh 115 pounds or kilos?

Steven Low · 01-29-2009, 09:10 AM

Lift heavy (maybe something like SS depending on your strength levels) + eat more.

It's that simple...

PWO shakes = good idea if trying to weight gain.

John Haydon Boatner · 01-29-2009, 09:52 AM

Some some whey and gatorade powder would fit the bill?

Gavin Harrison · 01-29-2009, 09:55 AM

A liter of chocolate whole milk

Derek Weaver · 01-29-2009, 11:09 AM

John,
If you're really 5'10" and 115 lbs. there are only a couple of things you need to do.

Eat until you're uncomfortable several times per day. And lift 2-3x/week on a basic program like SS (get a coach for the first couple of weeks so you don't hurt yourself).

The PWO shake's fine, but you don't need to worry about diet composition so much as diet quantity. And don't even put the thought into fasting for a while until you get to about 175 lbs. (still maybe a little light for that height, but okay).

Not trying to be a jerk... just sayin'...

Read this article: http://www.t-nation.com/free_online_...ure_for_skinny

T-nation, not W/F/S.

james forshaw · 12-12-2009, 08:51 AM

175lbs isn't a little light for 5"10. I'm 170lbs at that height and I do ok - 350lbs squat, 400lbs deadlift, 225lbs clean and jerk etc, all done at that weight. I agree he definitely needs to put on weight to increase his strength and general health (115 is LIGHT) but let's keep things real. Good advice though, not knocking that.

Mike ODonnell · 12-12-2009, 09:32 AM

You don't "need" pwo insulin spike to build muscle. Plenty of people get big eating 3x a day (and lifting heavy crap)....worry about that first if you want more muscle and size....eating enough....not buying protein powders and shakes to make up for it (as they never do). Classic "hardgainers" tend to focus way too much on the little things that do not bring much in return.....hence they never gain much and stay in the "hardgainer" mentality.

Drink milk during the day, before a workout, after....whenever. Nothing wrong with eating something after a workout....just don't buy into the "need" for high sugar insulin spiking (although if you eat before a workout, it will keep insulin raised high enough in the pwo period to do the job of protein synthesis). Whole milk wins over skim and whey.

Here's a decent article on pwo myths...(the original one is on T-nation but seems the coffee shop I am in right now blocks that site and I can't get the url....funny)
http://www.clutchfitness.com/forums/...ead.php?t=1334

and Alan Aragon does his own critique of that article above as well half way down this page:
http://forum.bodybuilding.com/showth...272067&page=78

I also did an article on other tips to consider as well for hardgainers:
http://www.fitnessspotlight.com/2009...es-hardgainer/

Main lessons:
- Eat before & after your workouts as you like (although doesn't have to be "right" before)...but don't worry about slamming a maltodextrin whey 4:1 ratio shake in the gym 2.3 seconds after your last set.
- Eat alot of food the rest of the time
- Workout with heavy weights and progress
- Sleep