[TMack40]

I, like many other people, think that pre and post workout nutrition is vital to making quality muscle gains. So i figured id make a post for everyone to share their regimens and help get things rolling on this new board.

Heres mine:

Right before I leave: 100% whey protein shake, two uniliver tabs.

During training: 5 grams of BCAA's that I mixed into my water bottle. The taste is real bitter but i just keep mixing it water from the fountain whenever i can to dilute the solution as much as possible.

Directly after: 2 scoops, roughly 55 grams, of my personal dextrose/maltodextrin 50/50 mix w/ 5 grams creatine (glutamine as well during cuts) and 1 gram of vitamin c for antioxidant purposes. Followed by another scoop of 100% whey protein.

Any one else care to share theirs or offer any tips on the topic?

[Lifeguard]

Pre-WO ai usually dont do anything except for the following:

40mg Ephedrine, 300mg Caffeine, and 2 81mg asprin and an Animal Pack and (if I have it )1 scoop Phosphagen HP.


Post-WO I ALWAYS do the following:

120g Maltodextrin and about 30g protein (BigMax weight gainer)and 5g glutamine

30 mins later, 1 scoop whey (about 25g protein) and 1-2 tablepsoons of penut butter


Before Bed:

1.5 cupsCottage cheese and 1 scoop Whey and 5g glutamine

[Resolute]

Pre-WO : SWOLE + 1scoop Betagen(almost out and dont plan on replacing it) mixed w/1.5-3grams (really depends on how sick I feel thinking about its powdered fishbone flavor) L-Arginine (this stuff can ruin the taste of anything). 2-3 glasses of water.

During WO - Nothing. My body temp is usually way up and I sweat like crazy. I find that in the past when i drank anything during my workout, it shut the inferno down and hosed my drive. Maybe because the blood going to my stomach.

Post WO - 40-50 Grams Optimum 100% whey, 50 grams of Optimum Glycoload, 1 scoop of Phosphagen HP(33grams dextrose). I usually use this to chase the 9 -12 optimum 2222 amino acid horse pills after I chew them up (They actually taste good, plus I almost choked to death trying to swallow these f***ers).

[TMack40]

Sorry, meant to post this in nutrition from the get go.

Ill also down some EC if im feeling a little tired or always if im on a cut. I try not to use it too much otherwise becuase they I just become dependent upon it and thus have to take it just to feel like "normal."

Before bed I use my mix of casein, egg, and whey along with a shot of efa oil.

Resolute, I cant imagine amino tabs actually tasting good. I use optimum's bcaa powder and it tastes absolutely awful. Im starting to get used to it though.

[sage]

Originally posted by TMack40
I, like many other people, think that pre and post workout nutrition is vital to making quality muscle gains. So i figured id make a post for everyone to share their regimens and help get things rolling on this new board.

Heres mine:

Right before I leave: 100% whey protein shake, two uniliver tabs.

During training: 5 grams of BCAA's that I mixed into my water bottle. The taste is real bitter but i just keep mixing it water from the fountain whenever i can to dilute the solution as much as possible.

Directly after: 2 scoops, roughly 55 grams, of my personal dextrose/maltodextrin 50/50 mix w/ 5 grams creatine (glutamine as well during cuts) and 1 gram of vitamin c for antioxidant purposes. Followed by another scoop of 100% whey protein.

Any one else care to share theirs or offer any tips on the topic?

the amount of carbs seems good (possibly a bit low) but you and lifeguard only use 25g of protein? I use 35-40 with 65-70 carbs. how do others feel about the amounts?

[Lifeguard]

Originally posted by sage


the amount of carbs seems good (possibly a bit low) but you and lifeguard only use 25g of protein? I use 35-40 with 65-70 carbs. how do others feel about the amounts?

Correction, I use 30g protein and 120g malto immediately post-workout, and 30 minutes later I do 25g protein

[scotty2]

About 1hr PreWO, I eat 4 whole eggs, 2 whites, 1 scoop isopure w/1 tbsp flax, 1 slice fat free cheese, 1 tbsp PB. I make a shake(70g dex/70g whey, 10g creatine), I split it in half, sip one as I workout, and slam the rest as soon as I finish. Then I go home, 1hr later eat 2 cans tuna and 1.5 cups oatmeal.

[wardog]

You guys complicate it so well..wow! I get a quart of milk, toss in 2 scoops of optimum, and I drink it...right after working out.

[scotty2]

Does it work for you? That much milk and I'll be on the shitter. Milk postworkout a little slow absorbing.

[whale]

I always like to spike the insulin right after workout then take in some protein maybe in the range of 35-40g. I usually take a shot of insulin so that is how i do it but sugar works well in replacment. I like to get the insulin going so that the protein can carem through the cell without delay. The only thing I would question would be the protein b4 workout. Protein creates glucogon which in turn hinders and supresses insulin. So i might have to say that that is a bad idea. also the act of breaking down the protein would steel much needed blood to the muscle which inturn hinders the "pump" or the nutrients making it to the muscle rapidly. Just my 2 cents

Whale

[R.I.C.]

On a cutting cycle.

Preworkout: (1.5 hrs before W/O)
small Banana, granola bar (~100 cals), fat free yoghurt (~90 cals)

Postworkout:
40g Dextrose mixed with 30g Sucrose
10g Amino acid powder (contains the 9 essential amino's)
10g Hydrosalted Whey
5g BCAA
1000mg Vitamin C
250IU Vitamin E
Multivitamin & Mineral

I mix the 3 powders together, and scoop it into my mouth, and drink it down with the glucose/sucrose drink.

Even though I'm on a cutting cycle, I'm definitely harder and more pumped after ingesting my postworkout mix, than I was when I used to do the old WPI mixed with Milk routine.

[sage]

Originally posted by R.I.C.
On a cutting cycle.

Preworkout: (1.5 hrs before W/O)
small Banana, granola bar (~100 cals), fat free yoghurt (~90 cals)

Postworkout:
40g Dextrose mixed with 30g Sucrose
10g Amino acid powder (contains the 9 essential amino's)
10g Hydrosalted Whey
5g BCAA
1000mg Vitamin C
250IU Vitamin E
Multivitamin & Mineral

I mix the 3 powders together, and scoop it into my mouth, and drink it down with the glucose/sucrose drink.

Even though I'm on a cutting cycle, I'm definitely harder and more pumped after ingesting my postworkout mix, than I was when I used to do the old WPI mixed with Milk routine.

only 10 g protein post workout? (even on a cut and the added amino acids, that seems awefully low)

[Supa Freek 420]

Pre- 6 liver tabs

Post - Gatorade mix (60g dex/sucrose) 40g MaxPro (WPC, K Caseinate, WPI), 5g Creatine

One hour after - Whole food meal.

[Blindfaith]

im doing a keto diet right now so before i go i have 4 eggs and 6 pieces of bacon with 3oz of cheese along with 4 liver tabs.....and after i have a whey isolate shake with 2tbsp of flax seed oil.

[true_c]

TO ALL THOSE TAKING MORE THAN 20-25g OF WHEY POST WORKOUT

you guys dont need any more than 20g - resolute, that 50g ur takin, definately too much. ur body just isnt goin to use that much. it cant.

take ur 20g post workout, then later have a nice big p/w meal

here's what i do

2hr pre-wo: meal high in protien, and some higher GI carbs

1hr pre-wo: 3/4tsp baking soda+2.5g creatine in grape juice (50g sugars)

drink a whole helluva lotta water til wo and during wo

immediately post-wo: 3/4 tsp baking soda+2.5g creatine in grape juice (50g sugars)

30 min later: 20g optimum 100% whey in water

30-45 min later (i cant wait much longer - so hungry) - meal w/ about 40g protein, 60-70g carbs,20g fat (debating whether or not to remove fat for quicker digestion, and save fat for next meal...any ideas guys?)

[scotty2]

I try to get majority of cals from protein and carbs PW. So, I would drop the fat and substitute those cals in carbs, i.e. more oatmeal instead of pb

[wildman536]

my routine usually starts with:

waking up at 4:00am and making-

2 cups oatmeal
10 egg whites
=770 cals, 108 carbs, 30 prot, 12 fat

then i go back to sleep for 2 hrs and have either-

a Myoplex or a Metrx MRP with a half a cup of milk.....
290-320 cals, 23-27 carbs, 45-48 prot, 2-3 fat

I drink nothing but water during my workout...... (to let the Natural GH your body makes during the training take place)

Immediately after the last weight hits the floor i have

1 scoop Pure Pro Whey Isolate
3 TBLS of Pure Honey
=400 cals, 55 carbs, 26 protien, 0 fat

45 mins after my shake i go to the house and eat

2 cups oatmeal
10 egg whites
=770 cals, 108 carbs, 26 prot, 12 fat

and then i make sure i get another high protien meal within 2.5 hrs after my postworkout MEAL!

The majority of my carb intake is in the morning and i usually eat 7 meals a day and no more than 40-50 carbs after 11 am.

[wildman536]

TRUE-c

If i were you id make sure that the fat is from a good source and there will be no prob... by the way whats the baking soda for???

[wildman536]

Whale-- can you email me i need to talk to you about the insulin?????