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Great!!! I think I am learning a little anyway. I think I will stop by walmart today and get me some Fish oil capsules as well.
This was one of the things I was confused about. I have heard it both ways.
me too. klash and baby1 make sence and, if anything, i guess i would have some bcaa....i wouldnt have carbs at all...but..i was a fat guys trying too loose fat
HE WHO MAKES A BEAST OF HIMSELF, GET'S RID OF THE PAIN OF BEING A MAN!!
"He woke up because I kept punching him in the face." --Thiago Alves
"I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)
I don't think you should eat breakfast before the cardio, but you should make sure you take in fluids before and/or during. There are many sports drinks that you can consume specifically before or during your cardio workout.
My main source of fats is from walnuts, ground flax seed, coconut oil (all of those are rich in your omegas which are good for you on multiple levels) and I cook in olive oil typically. I also eat almonds, sunflower seeds, avocado, olives, and natural PB as a last resort. I add ground flax seed and almonds/walnuts to my oatmeal (weight control, high fiber and protein low sugar tastes good). I personally would not drink so many shakes, Ill do 2 at most, post WO and before bed if tired. I would literally be starving if I ate only what you have on your list, and drinking watery shakes only makes me hungrier. If I workout late i have to eat real food and not just supps. Try like an egg white omelette and a spinach salad (spinach, tomato, cucumber, onion, pepper, olive, sunflower seed, lite dressing) and some walnuts. instead of a MRP why not just a small sandwich with some wheat bread and turkey breast and veggies or something. So many MRPs and shakes i think gets expensive and I never feel satisfied. I also cant do cardio on an empty stomach,i feel like crap and get noticebly weaker. Oh well I could write you a book, i guess just try what you got out and see what happens then tweek it from there. The key is to use a plan that you can stick with and enjoy it.
My main source of fats is from walnuts, ground flax seed, coconut oil (all of those are rich in your omegas which are good for you on multiple levels) and I cook in olive oil typically. I also eat almonds, sunflower seeds, avocado, olives, and natural PB as a last resort. I add ground flax seed and almonds/walnuts to my oatmeal (weight control, high fiber and protein low sugar tastes good). I personally would not drink so many shakes, Ill do 2 at most, post WO and before bed if tired. I would literally be starving if I ate only what you have on your list, and drinking watery shakes only makes me hungrier. If I workout late i have to eat real food and not just supps. Try like an egg white omelette and a spinach salad (spinach, tomato, cucumber, onion, pepper, olive, sunflower seed, lite dressing) and some walnuts. instead of a MRP why not just a small sandwich with some wheat bread and turkey breast and veggies or something. So many MRPs and shakes i think gets expensive and I never feel satisfied. I also cant do cardio on an empty stomach,i feel like crap and get noticebly weaker. Oh well I could write you a book, i guess just try what you got out and see what happens then tweek it from there. The key is to use a plan that you can stick with and enjoy it.
That last sentence is why I have it like this. I could replace my MRP with a sandwich no problem, I guess. I will try these out this week and see how I feel and just go from there. I am sure I will have to tweak it some. I am also entering all of this into my fitday so I can see what I am really taking in. I will post today's totals tomorrow for everyone's input.
"He woke up because I kept punching him in the face." --Thiago Alves
"I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)
This includes my no xplode and everything. The carbs look high....is that right or wrong?
"He woke up because I kept punching him in the face." --Thiago Alves
"I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)
That looks pretty good to me. Yeah the carbs look a little high, but you don't want them to low either. Try not to consume many to late in the day. I got this from another forum and IPL has also posted great info regardin this. When you have time, try to figure your macros and you will get a better picture of your needs for your goals.
First Step: Calculating Your Basal Metabolic Rate
Your basal metabolic rate (BMR) simply means the amount of energy used by your body during a 24-hour period if no activity is performed. In other words, if you're inactive for 24-hours straight, you'd still "burn" the amount of calories equivalent to your BMR.
Your BMR is a function of your size, sex, and age. It's also influenced by your metabolic status (hypo or hyperthyroid state for example). We can calculate BMR with the following formulas (by Harris-Benedict):
For Men
BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)
So for a 30 year old bodybuilder of 220lbs (100kg) at 5'11" (178cm) it comes up to:
BMR = 66 + (13.7 x 100kg) + (5 x 178cm) – (6.8 x 30)
BMR = 2122 calories per day
For Women
BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age)
So for a 28 year old figure girl of 132lbs (60kg) at 5'6" (165cm) it comes up to:
BMR = 655 + (9.6 x 60kg) + (1.7 x 165cm) – (4.7 x 2
BMR = 1380 calories per day
Second Step: Factoring in activity level
The amount of calories found using the Harris-Benedict formula is what your body burns every day, even if you do nothing all day. Obviously, the more active you are the more you'll burn fuel. So, energy expenditure will be increased when your activity level goes up.
To get an adequate estimation you need to multiply your BMR by an activity level factor:
1.0 Sedentary
1.2 Very light activity
1.4 Light activity
1.6 Moderate activity
1.8 High activity
2.0 Extreme activity
By sedentary we mean doing nothing all day (sleeping and watching TV).
By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.
By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.
By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.
By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions.
By extreme activity we mean a very physical job and daily hard training.
So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his daily energy expenditure is bumped up to 2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain present body weight.
Third Step: Adjusting caloric intake to your goal
To gainmuscle you should ingest more calories than you use up each day. To lose body fat you must do the opposite. A 20% increase or decrease seems to be ideal for most individuals. This isn't a drastic increase/decrease, so it shouldn't lead to excessive muscle loss or unwanted fat gain.
Our sample bodybuilder has a daily caloric expenditure of 3395kcals/day. If he wants to gain muscle mass he should bump his caloric intake up to 4074kcals/day. And if he wanted to lose fat he should decrease it to around 2716kcals/day on average.
Note that depending on your body type and metabolism, you may need to adjust these figures. Ectomorphs will need to increase caloric intake more than 20% to gain muscle maximally (around 30% is best for them) and they should decrease it less when trying to lose fat (by 10% instead of 20%). Endomorphs should only increase by 10% when trying to gain size, but lowering it by 20% is adequate for them when trying to lose fat.
For example, if our 220 pound bodybuilder is an endomorph he should ingest 3734kcals/day when trying to gain mass (instead of 4074kcals/day).ls.
Okay, good. It looks like most of my carbs came no later than 3 when I ate the MetRx bar. And then the rice at 5. The late carbs were from my supplements.
Also, this morning I did my cardio on an empty stomach, then immediately drank a whey protein shake, then got ready for work and ate breakfast which also included a whey shake. Is that too much too quickly as far as the shakes go? 1st shake after cardio was at 5:45. Second was at 7:15?
And one other thing, instead of oatmeal, whey, and banana this morning..I ate a whole wheat bagel with skippy natural peanut butter, banana, and whey....is that okay as well? I like that better because it is quicker and I can actually eat it on the way to work.
"He woke up because I kept punching him in the face." --Thiago Alves
"I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)
From all those shakes, bars, and meals. How did you only end up with 170 grams of protein? Are you only having one scoop of protein in your shakes.
Yes. That will change though. Any suggestions on a better way?
"He woke up because I kept punching him in the face." --Thiago Alves
"I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)
Another question....after I work out, I drink my postal post workout drink, BC+EAA and that's it. Then about 30 minutes before bed time I drink my casein shake....is that good or should I be drinking a whey shake right after I work out as well?
Also, when is the optimum time to take my BC+EAA drink?
"He woke up because I kept punching him in the face." --Thiago Alves
"I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)
Another question....after I work out, I drink my postal post workout drink, BC+EAA and that's it. Then about 30 minutes before bed time I drink my casein shake....is that good or should I be drinking a whey shake right after I work out as well?
Also, when is the optimum time to take my BC+EAA drink?
The BC+EAA drink says to take before training. I would try the Postal for awhile because the whole purpose of the product is for recovery following your workout. Because of your concern about taking in to much protein in a short time, I think the Postal after your workout and the casein before for bed would work better. That way you wouldn't be taking to much protein in a short time period.
So there is no reason to take the BC+EAA after my workout in addition to before?
"He woke up because I kept punching him in the face." --Thiago Alves
"I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)
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