When dieting: post W/O shake yes or no? with or without carbs?

[Bobby]

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%

[jmt1]

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?

[Big Dan]

If you want to diet to that low of a %, I would still have some carbs post workout (as the body needs some) but limit it to 10 grams or even lower.

[Hedgehog]

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

[Bobby]

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?

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 ?

[Bobby]

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.

[bbinsider]

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

Agreed

[Hedgehog]

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.

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.

You get the idea.

Get quality carbs throughout the day, such as brown rice.

Also get plenty of vegetables.

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.



If you want to lower the calories, just lower everything except the postworkout shake IMO.

YIP
Zack

[Hedgehog]

I'd like to add that you could try to up the protein and lower the carbs or the fat.

But anything above 25% of the caloric intake seems not only expensive, but less optimal for quality fat loss.

JMO.


YIP
Zack

[jmt1]

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 ?

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.

[MCWAY]

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%

D. Immediately after workout, CELL-TECH; 15-20 minutes later, 40-50 grams of whey protein.

If I'm using Orange-flavored CELL-TECH and a vanilla or fruit-flavored protein powder, I'll mix them together.

[Bobby]

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

350g carbs when dieting? and only 150g protein...shouldn't it be the other way around? seems so high.

I understand you with the pwo-shake being really important. Would you say the fast carbs in the pwo-shake are much more important than the slow carbs from the brown-rice meal after training ?

If one would eat carbs only twice a day on let's say a 100g carb day would it be best to take 50g at breakfast(oatmeal) and 50g in the pwo-shake? Or 25g at breakfast, 25g at lunch and 50g pwo-shake?

I train right after work at 16.00 so if i eat 50g at 9.00 wouldn't i be pretty empty when i train at 16.00 ?

[Bobby]

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.

50g in pwo-shake, skip the rice and have some vegetables instead. That sounds good! I'll do that on the lower days, and never less than 40g carbs in the pwo-shake.
I am not taking a shake before bed, i eat cottage cheese and some lowfat ham =35g protein about ½-1 hour before bed

[Manninen dude]

D: Other (i.e., MyoZene) 

[Princess L]

The same rules apply to you too Anssi.


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[Manninen dude]

What rules..?