RE: For Gaining Mass
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RE: For Gaining Mass - 4/18/2008 5:26:41 PM
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David1991
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oh ok thats pretty interesting. so how much protein should be mixed into how much water?
and do u recommend it or is it just a small thing that could maybe help a little with muscle growth but also potentially add more fat?
(in reply to danmirage)
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RE: For Gaining Mass - 4/18/2008 6:11:27 PM
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David1991
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how much protein powder should i use (if i should at all) if i don't have pure BCAA's?
(in reply to danmirage)
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RE: For Gaining Mass - 4/19/2008 4:51:37 AM
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David1991
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quote:
ORIGINAL: danmirage
You don't have any trouble with your pre and post workout protein...do you?
What you sip during is a very slight thing.
Think 1-3 teaspoons of protein in 16 ounces...
ok, and no i havent had any trouble with pre/post workout protein
(in reply to danmirage)
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RE: For Gaining Mass - 4/19/2008 10:16:00 AM
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kingyoto
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why is this not a sticky?
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(in reply to David1991)
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RE: For Gaining Mass - 5/9/2008 9:04:12 PM
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biga273
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hey sorry to bother u
but i have another quick question
my freind is going to use creatine monohydrate before workouts and after work outs (and maybe before he goes to sleep) he wants to use a protien supplement
so what should i recomend for him and he also has a low budget
incase you need it
he is 17 years old
he weight around 140
and wants to get big fast
so what would be a good effective quick cheap protien for him
(in reply to danmirage)
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RE: For Gaining Mass - 5/30/2008 4:45:39 PM
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David1991
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quote:
ORIGINAL: danmirage
Here is what they did:
30 minutes before and immediatly after training they consumed a supplement equal to:
Whey Protein 0.18 grams per pound of bodyweight
Carbohydrate 0.2 grams per pound of bodyweight
Creatine Monohydrate at about .03 grams per pound of bodyweight (about 1/4 teaspoon per 40 pounds)
this looks really similar to what i'm going to be doing now
about the post workout carbs, would that be really low? that puts me at only about 32g of carbs but if i'm eating 45% carbs thats at least 50g per meal and shouldnt PWO have the most or at least no less?
Also would it be more beneficial to just get simple carbs PWO like a banana and a cup of milk over adding something slow digesting and high in fiber like oatmeal?
edit: so far this is what i have but it doesnt seem high enough in calories or carbs
-4.4oz Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat
-Protein powder, 1.5 scoops: 135 calories, 25.5g protein, 3g carbs, 2.25g fat
-Fat free milk, 1 cup: 90 calories, 8 g protein, 13carbs, 0g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat
TOTAL: 402 calories, 48.7g protein, 43.5carbs, 2.75g fat
< Message edited by David1991 -- 5/30/2008 4:52:35 PM >
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(in reply to danmirage)
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RE: For Gaining Mass - 5/30/2008 5:30:55 PM
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danmirage
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PWO is after you cool down, within 45 minutes of your training.
It is not like a normal meal.
You DO want faster availability ideally.
Those carbs are to spike insulin and replenish glycogen stores utilizing a faster method than at other times.
Post workout is a unique physiological state.
Don't confuse PWO with a meal.
The research you are referencing used a fast availability liquid.
Let me put some times to this to illustrate...basd upon whey pre and post WO
Meal 4 (3:00)
Quinoa
Beef
Carrots and celery
(4:00)
Pre work out (PWO) carbs+protein+CM
Whey Protein 0.18 grams per pound of bodyweight
Carbohydrate 0.2 grams per pound of bodyweight
Creatine Monohydrate at about .03 grams per pound of bodyweight (about 1/4 teaspoon per 40 pounds)
Training 4:30-5:15
5:20
Post Work out (PWO) carbs+protein+CM
Whey Protein 0.18 grams per pound of bodyweight
Carbohydrate 0.2 grams per pound of bodyweight
Creatine Monohydrate at about .03 grams per pound of bodyweight (about 1/4 teaspoon per 40 pounds)
Meal 6 (6:30)
Baked Sweet Potato
Turkey
Broccoli
In fact, I argue that the amount of ideal carbs to get the optimal response is individual.
I won't be able to test that clinically for some time.
One thing to note...this is for OPTIMAL anabolic response!!!
You may have to adjust this to suit your individual response, but don't be bashful, try it if you start to get fat, then switch to something ONLY slightly more conservative.
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(in reply to David1991)
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RE: For Gaining Mass - 5/30/2008 5:41:10 PM
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David1991
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well actually i was thinking that was already pretty conservative, low in calories/carbs anyway
i wish i could set it up that way and i'll probably switch to something more like that over the summer. but for now i workout in the morning and when i get home i dont have time for a PWO drink and then waiting and having another meal because i leave for school pretty soon after getting home. so basically my PWO is my first real meal and has always had the most carbs in it
http://www.discussbodybuilding.com/My_bulking_diet_with_carb_cycling/m_388361/tm.htm
thats how i was planning on having my meals set up now. as u can see i put only simple carbs PWO but it seems like from what im reading here that would be too much?
< Message edited by David1991 -- 5/30/2008 5:43:17 PM >
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Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to danmirage)
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RE: For Gaining Mass - 5/30/2008 6:25:24 PM
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David1991
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quote:
ORIGINAL: danmirage
Yes, the point is that you have to modify your plan.
You do the best you can.
A meal then is fine!
But don't try to plan it as a PWO...plan it as a normal meal by your meal plan.
PWO and meal are two different things.
ok well i'd say that meal is about 20min. or so after my workout. I could pretty much bring the whole thing in a shake with me to the gym and have it directly after but you've told me in the past to not do that since i should wait 10min. or so.
Since it is so close to my workout shouldnt it be somewhat made for that though? as it is now would u change anything? maybe keep 1 banana instead of 1.5 and make that up with oatmeal so i'm not getting 40+grams of simple sugar?
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to danmirage)
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RE: For Gaining Mass - 5/30/2008 6:36:44 PM
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danmirage
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For that meal...just forget the idea of a PWO and eat a normal meal.
Chicken
Broccoli
Rice
Think about this....How long from the moment you stop training to when you normally sit down...over 10 minutes?
Then if you want to grab some of those optimal gains...I would ALSO get an immediate PWO when you stop breathing hard.
Perhaps not as intense as the one in the research, but if you had a liquid with protein and some carbs right then...much of that goes right into the blood. Lower carbs (if at all) in that PWO because you will be eating a meal in a few minutes adn don't want those slower digesting meal calories going the wrong way when they make it through in 50 minutes. You could do all BCAA and/or protein for the PWO...
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to David1991)
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RE: For Gaining Mass - 5/30/2008 7:14:44 PM
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David1991
Posts: 5167
Joined: 11/3/2006
From: New Jersey
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quote:
ORIGINAL: danmirage
For that meal...just forget the idea of a PWO and eat a normal meal.
Chicken
Broccoli
Rice
Think about this....How long from the moment you stop training to when you normally sit down...over 10 minutes?
Then if you want to grab some of those optimal gains...I would ALSO get an immediate PWO when you stop breathing hard.
Perhaps not as intense as the one in the research, but if you had a liquid with protein and some carbs right then...much of that goes right into the blood. Lower carbs (if at all) in that PWO because you will be eating a meal in a few minutes adn don't want those slower digesting meal calories going the wrong way when they make it through in 50 minutes. You could do all BCAA and/or protein for the PWO...
i was actually going to say something like that but didnt know if it would make sense lol, i guess it does
so how about something like a scoop of whey protein (17g for me) and 1/2 of a banana about 5-10min. after working out
then when i got home i could have oatmeal, chicken, 1/2 scoop of protein and milk?
thats what i was doing before for the most part during my cut
< Message edited by David1991 -- 5/30/2008 7:24:04 PM >
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to danmirage)
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RE: For Gaining Mass - 5/31/2008 4:16:45 AM
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David1991
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From: New Jersey
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quote:
ORIGINAL: danmirage
quote:
so how about something like a scoop of whey protein (17g for me) and 1/2 of a banana about 5-10min. after working out
Sure....
quote:
then when i got home i could have oatmeal, chicken, 1/2 scoop of protein and milk?
Vegetable?
ok cool, since its the weekend and i'll have more time i might just do the other plan of .18g of whey and .2g of carbs after. i'll probably have about 1.5 scoops of whey and 1 banana PWO with the creatine. on normal days when i have school i'll just have a little less since i wont be able to wait as long.
and i'll put brocolli or spinach in that meal.
thanks
i took a heaping tsp. of creatine before and after my workout out, but i thought that u only should get 5g a day and that would be all that was needed.
< Message edited by David1991 -- 5/31/2008 8:02:42 AM >
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to danmirage)
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RE: For Gaining Mass - 6/23/2008 2:39:39 PM
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Dolman
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Dan, what have your studies shown in the way of 'shaping' muscles?
I would tend to think most of it is genetic, but for example, if one was to incorporate alot of incline chest excercises, could they noticeably enlarge the top of the pec?
(in reply to David1991)
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