[EasyEJL]

its about 50g of carbs in the oats, and 10 for half a banana. A little high for that late, but not crazy.

[poopypants]

Originally Posted by BrownBoi

hey Suncloud the answer to your question is no i dont smoke. Im not really sure why you guys think my metabolism is so fast? I mean im a young guy so id think it would be going pretty good but im really not THAT lean. Id bet my BF% is in the mid teens. Also a quick question for my good friend Poopy. I have been super busy at work lately and have been working out in the evenings. Do you think i should take that shake you reccomended post workout? eventhough thats not till 9pm? It just seems like a lot of carbs before bed. I am currently taking the shake twice a day with a half banana, skim milk, 2tbsp light peanut butter the cup-o-oats, and about 40gs of protien powder. Sound ok?

your fine for mulitple reasons. first, the least of the technical, your trying to gain weight, yes you want to do so cleanly but this is where the second and more technical parts come in.

Using the ground oats a whey protien in that manner is cause its fast absorbing, right after your workout is when your body can absorb more nutrients then any other time during the day, you have to first replinish your greatly depleted stores to a min level then increase those stores even more casue they will soon be depleted once again as your body uses them to start the repair process from all the damage youve just done. the best possible time to get in a surplus of cals is in this situation.

the second reason this really isnt so bad is even though you will be sedintary through the night youll also not e taking in ANY nutrients for 6-10 hours, could you imagine doing that during the day? so going to bed with a lil somethin in you is really not a bad idea, in fact i specifically have a protien shake (given only pro pow and milk, no oats in that one) within 30min of going to bed every night.

So your fine man, half of my workouts right now are at night time too and in the past they were ALL night workouts cause of my work and Ive never had a real issue with it.

Lastly just make sure to listen to your own body and pay attention to the mirror, if you start to put on a lil more pudge then monitor it closely and if it doesnt change after a week then start to lower your cals and adjust the shake to have slightly less carbs, although I doubt youll have problems.

[Chub]

I do a shake before bed, like right before bed, 40g of protein and 40ish of carbs, hate waking up in the morning feeling hungry!

[suncloud]

sorry brownboi, didn't mean to come off wrong there, just mentioning that it helped me put on pounds. the funny thing about that is my food consumption did not increase when i quit smoking, which is what happens to most people. my diet remained the same, but i gained 9 lbs, so i think something in the nicotine, or additives, affects how calories are absorbed, not that it just suppresses appetite. just making sure the basics are taken care of first. when i first started smoking i was in service, in AIT. i exercised 1 hour a day i ate:
Breakfast:
2 pancakes
1 white omlett w/ veggies
2 bacon
2 sausage
4 bowls of cereal
2 oranges
(1600 calorie).
snack:
3 muskateers

lunch
2 double cheeseburgers
1 reuben
(1700 calories)
snack
3 muskateers

dinner
army entree
1 reuben
(1100 calories)
post dinner
1/2 a medium pepperoni pizza from domino's
no clue... 1400 calories is my guess.
i lost 4 lbs in 17 weeks on that regimen. so i do think the stupid things (like smoking), fresh air, pollutants in the water, any kind of additive can make things screwy, as was the case with me. also poopypants is right on the money with the shakes, though you might want casein protein for night, as it is slower digesting. i know my diet listed above is wretched, but good god, i couldn't even gain fat....

[poopypants]

yes casein is great right before bed but not what you want right after a workout. so if you could handle having your normal whey shake post workout and still get in a casein shake before bed as well then do it and your muscles will thank you.

[BrownBoi]

im actually using an EAS product (i get it for free) that contains all three types of protein. I know it would probably be better to just have whey after my workout and caesin before i go to bed but im a poor college student and there is no better word than free. Do you think i should maybe throw another scoop in the shake so as to get as much whey protein in me as possible? I have been messing with the amounts of the ingrediants a bit (lower doses of carbs at night) and have been pleased so far. I think it is going to be very hard for me to get 300g of protein per day tho. How much protein do you think the body can abosorb from shakes? i heard its a limited amount. Its just hard as hell to get a quality meal while between classes so i usually resort to a shake.

[EasyEJL]

for whey shakes, probably from 25-40 is about it per shake

[poopypants]

Originally Posted by BrownBoi

im actually using an EAS product (i get it for free) that contains all three types of protein. I know it would probably be better to just have whey after my workout and caesin before i go to bed but im a poor college student and there is no better word than free. Do you think i should maybe throw another scoop in the shake so as to get as much whey protein in me as possible? I have been messing with the amounts of the ingrediants a bit (lower doses of carbs at night) and have been pleased so far. I think it is going to be very hard for me to get 300g of protein per day tho. How much protein do you think the body can abosorb from shakes? i heard its a limited amount. Its just hard as hell to get a quality meal while between classes so i usually resort to a shake.

well there is supposedly a 50-60g limit that some say can be absorbed at once, BUT your getting a multi souced protien so I say 60g is a very reasonable amount to shoot for since its not all absorbed at the same time rather each protien has its own absorbtion rate and works better over all for an anytime protien.... might be nice though to add some more whey in there only for an after workout shake up to prob 50g overall not including the protien you get in the milk (wich is casein protien BTW) as long as your using milk.. that should be your 60g's right there.

[EasyEJL]

yeah, taken with more fat then too the digestion in general is longer. my 25-40 is for whey isolate

[suncloud]

a recent study i read, said that adding casein to post workout shake is better, since whey is immediately absorbed and casein takes time. according to the article, you can do 40-50g of whey, and 20-25g of casein. i don't have a link to the study, but its in this month's Muscle&Fitness (march 2008), page 94. i think i was on the same protein over the summer when i was getting major dental surgery done (liquid diet). its casein, whey, and soy in almost equal amounts. you should be able to do 75g a serving, since the casein will absorb slower. i'll let poopypants and easyejl take over from here, since this is about where my knowledge runs out.

[EasyEJL]

that does make sense. just mixing whey with regular milk makes it absorb a lot slower (or say mixing it with milk plus throwing 2 tbsp of natty pb in it), as much as it taking 3 hours

[BrownBoi]

This is my diet that im trying very hard to stick to in order to put on 10 more lbs.

Breakfast option 1

Large Wheat bagel
¼ cup egg whites
1 egg
2 lean turkey links

Breakfast option 2

The Poopy shake
Cup-o-oats
40 g protein powder (EAS)
½ banana
2 tbsp light peanut butter
1 cup skim milk
1 raw egg (I know its bad)

Snack

Cereal Bar (10g protein)
Or
Protein Powder 27g in water
Or
Jerky
Or
Light yogurt
Or
2-3 beef patties

Lunch

Subway 6inch sweet onion teriyaki (double meat)
Or
My Muscle Chow- brown rice/ organic veggies/ chicken/ egg/ soyakki sauce/ ground beef or turkey Total for 1 serving 442 cals/ 10g fat/ 35g carbs/ 42 protein
Or
2 Lean Turkey hot dogs
Or
The Poopy Shake (only on days where a solid meal was eaten for b-fast)
Or
Wheat sandwich w/ turkey and mayo and cheese

Dinner

Mix
Or
Steak w/1-2 tortillas and mayo
Or
Chicken breasts (2) and veggies
Or
Noodles w/shrimp and scallops virgin olive oil

Before Bed

Poopy shake cut in half
½ cup oats
½ banana
1 cup skim milk
2 tbsp peanut butter
40g protein


Hopefully this diet will be sufficient. Workouts usually end around dinner time but they are always followed by either the Poopy Shake or just protein powder in water. This is in addition to the normal dinner meal. I haven’t completely calculated out all the numbers yet but hopefully this plan puts me somewhere close to where I need to be. I want to make this as lean as possible. Im thinking 300 g of protein should be good for a guy my size though I would love to find a way to get more. My schedule is pretty intense I work 30 hrs and im a full time student so getting time to sit down and have a proper meal is very difficult. Any and all advice is welcome.