When dieting do you take a post-workout shake? or nothing at all until you eat the slow-carb and protein meal, about an hour after the workout?
A: NO, nothing at all until the comming meal
B: Yes, 30-40g protein and no carbs
C: Yes, 30-40g protein and 10-20g carbs
D: Other
Discuss
I've been going with 35g wheyprotein and 10g carbs(dextrose) and then the next meal would be brown rice and tuna 40g carbs and 50g protein. It has been great for preserving muscle, but at the later stages of the diet i seem to be stuck and not getting any lower than 6-7% BF where i'm at now, I want to cut down to 4%
are you getting ready for a show? what i do is keep the shake till 2 weeks out at that point i cut the simple sugars and just do hydrolized whey.
but you want to keep the pwo shake dieting or not....just adjust the amount of simple sugars you are using...the general pwo rule is 5g simple sugars per 10 pounds of body weight cut in half to 2.5g when dieting.
the amount your using is well below that and would do nothing to prevent you from getting even leaner...i would look to other parts of your diet to see if you may need to make adjustments...what is your carb intake for the day?
Depends on what kind of diet you're on.
If it's a regular hypo caloric diet, I suggest keeping the post workout shake at normal ratios.
Approximately 100-120 grams of carbs plus 15-25 grams of protein.
Keep the caloric intake lower throughout the day instead.
A CKD is of course totally different. And you train different as well.
YIP
Zack
Depends on what kind of diet you're on.
If it's a regular hypo caloric diet, I suggest keeping the post workout shake at normal ratios.
Approximately 100-120 grams of carbs plus 15-25 grams of protein.
Keep the caloric intake lower throughout the day instead.
A CKD is of course totally different. And you train different as well.
YIP
Zack
I don't even take that many carbs when growing, that sounds extreme. I'm usually around 65-80g then
I train different when on a diet, less sets and somewhat smaller weights. And i never train longer than 1 hour, to prevent low glyco levels/muscle loss.
Not really doing a show, but i want to achieve that kinda conditioning just to see how it's done.
If i go by that rule my pwo shake would be 45g carbs and that's almost half my carb intake on some days.
I'm doing a carb cycle now and it looks like this
Monday 140g
Tuesday 120g
Wednesday 200g
Thursday 120g
Friday 100g
Saturday 250g
Sunday 120g
I eat carbs at
9 oatmeal
12 brownrice
17.30 (pwo shake)
18.30 brownrice
Protein ranges from 220-300g
Maybe i need to cut more carbs out ?
When dieting do you take a post-workout shake? or nothing at all until you eat the slow-carb and protein meal, about an hour after the workout?
A: NO, nothing at all until the comming meal
B: Yes, 30-40g protein and no carbs
C: Yes, 30-40g protein and 10-20g carbs
D: Other
Discuss
I've been going with 35g wheyprotein and 10g carbs(dextrose) and then the next meal would be brown rice and tuna 40g carbs and 50g protein. It has been great for preserving muscle, but at the later stages of the diet i seem to be stuck and not getting any lower than 6-7% BF where i'm at now, I want to cut down to 4%
Your carb/fat/protein ratio should be approximately 50/30/20, some people like 60/20/20, others prefer 60/30/10, yet others prefer 55/30/15.
If your daily caloric expandure is 3000, and you decide to eat approx 2500 calories, it could look something like this:
350 grams of carbohydrates (with 120 grams are in the postworkout shake)
50 grams of fats
150 grams of protein
It gets you 2450 calories per day.
YIP
Zack
yes i would make that adjustment from your carb meals....maybe try switching out that last meal with the rice and replace with vegtables...also if your not taking in a shake before bed you should be.
dont be concerned about those pwo carbs becuase they are very quickly assimilated and used to replenish muscle glycogen.