Perfect post workout mix

[Ace42]

I am 28 years old, 185lbs about 14%bf. planning on running a dbol/test/deca cycle to pack on some pounds. I would say it's about my 5th cycle overall.

I am currently running at around 4000 calories a day on a 35/40/25 split.

My post workout meal consists of an Isopure Fruit Punch drink with 50grams of added dextrose. So thats 55/45/0. Then an hour or so later I'll have a high protein low carb dinner with some good dietary fats.

My goal is to gain some lean muscle mass. Not too worried about the bf right now but i don't want it to get out of hand. Mostly worried about maintaining health while growing.

I've been in this game for quite some time and started out on Meso when i was about 22. Always looking for some critique from some of the other Vets though like Grizzly or Bob Smith.

Let me know if you guys have any input on my diet.

Thanks,

Ace.

 

[Shockrock3]

I am 28 years old, 185lbs about 14%bf. planning on running a dbol/test/deca cycle to pack on some pounds. I would say it's about my 5th cycle overall.

I am currently running at around 4000 calories a day on a 35/40/25 split.

My post workout meal consists of an Isopure Fruit Punch drink with 50grams of added dextrose. So thats 55/45/0. Then an hour or so later I'll have a high protein low carb dinner with some good dietary fats.

My goal is to gain some lean muscle mass. Not too worried about the bf right now but i don't want it to get out of hand. Mostly worried about maintaining health while growing.

I've been in this game for quite some time and started out on Meso when i was about 22. Always looking for some critique from some of the other Vets though like Grizzly or Bob Smith.

Let me know if you guys have any input on my diet.

Thanks,

Ace.

Post meal should DEF. include some form of carb drink...people just don't understand how important carbs are post workout. One scoop of Glycoload by Optimum Nutrition and at the same time one 7.5mg Vanadyl Sulfate tab. Then I follow up with a protein shake of about 40g's....20 min later with some form of protein i.e. meat and veggie.

Shock

 

[wiredup]

my PWO consists of 50g of protein and 75g of dex. makes the whey taste soooo much better. like liquid candy!

 

[rob3412]

I am 28 years old, 185lbs about 14%bf. planning on running a dbol/test/deca cycle to pack on some pounds. I would say it's about my 5th cycle overall.

I am currently running at around 4000 calories a day on a 35/40/25 split.

My post workout meal consists of an Isopure Fruit Punch drink with 50grams of added dextrose. So thats 55/45/0. Then an hour or so later I'll have a high protein low carb dinner with some good dietary fats.

My goal is to gain some lean muscle mass. Not too worried about the bf right now but i don't want it to get out of hand. Mostly worried about maintaining health while growing.

I've been in this game for quite some time and started out on Meso when i was about 22. Always looking for some critique from some of the other Vets though like Grizzly or Bob Smith.

Let me know if you guys have any input on my diet.

Thanks,

Ace.

not trying to hate bro but you have done 5 cycles now? and at 185?
how much did u weight when u first started?

 

[Ace42]

My first three cycles were fucked because they were before I discovered Meso. I had no idea what I was doing. Then at about 22 years old I found Meso. I read all I could for years. Then did a pretty solid cycle which got me up to about 205 - 210. Then I got sick for a while and was on a liquid diet which sucked all of the muscle off of me. So that's my story. Now i'm 185 and miserable......trying to get back on track. Once you've been on in the gym it's hard to stay there when you're off.

Ace.

 

[freak]

you'll get it back, don't give up. Compound muscle exercises + more food & and lots more food + rest = more MASS period.
When you get back into things at full swing again, I'd hit a test/deca/dbol cycle for bulking.

peace, -f-

 

[HeavyLiftr]

The only input is you've obviously done your research in the nutrition department, so there are no problems here. 4,000 calories is more than enough per day, depending on what your training is like, which is actually what I am more curious about. Post up your routine (and weights used) in the training forum and maybe we can help out there. But nutrition wise, you're on track.

HL

 

[TRIBOL1]

I am 28 years old, 185lbs about 14%bf. planning on running a dbol/test/deca cycle to pack on some pounds. I would say it's about my 5th cycle overall.

I am currently running at around 4000 calories a day on a 35/40/25 split.

My post workout meal consists of an Isopure Fruit Punch drink with 50grams of added dextrose. So thats 55/45/0. Then an hour or so later I'll have a high protein low carb dinner with some good dietary fats.

My goal is to gain some lean muscle mass. Not too worried about the bf right now but i don't want it to get out of hand. Mostly worried about maintaining health while growing.

I've been in this game for quite some time and started out on Meso when i was about 22. Always looking for some critique from some of the other Vets though like Grizzly or Bob Smith.

Let me know if you guys have any input on my diet.

Thanks,

Ace.

whats been working for me and a large majority of swoleville dwellers over at his site and AR is for PWO, all you need is you whey and dextrose right after your last set. the dex should be 2x what your protien intake is at the time. EX: if you consume 50grams whey, you should consume 100 grams dex to cause the insulin spike and that will inturn shuttle the protien through your body for the recovery process

for your PPWO meal, you should NOT have any fat, mind you this meal is about 60 minutes after your PWO shake. you insulin will still be spiked at this time and in now way will fat be benificial for recovery. all you need is your carbs and protien.. chicken and sweet paatatoes is my fav.

hope that helps alittle.

TrIBOL

 

[P.E.]

imo the perfict post workout drink is this shit call extreme XXl

its

1090 cals
220 carbs
50g protein...

and taste gr8....

 

[ktbass]

shake

imo the perfict post workout drink is this shit call extreme XXl

its

1090 cals
220 carbs
50g protein...

and taste gr8....

I dont get done working out till about 10pm and usually get to bed by 12am... Whould yall still recommend drinking a high card shake a couple hours before bed... oh yeah im not trying to lose weight, but im not trying to gain any additional fat.

thanks
KTBass

 

[P.E.]

99% of the time if u bulkin ur goin to gain some fat...

 

[ktbass]

99% of the time if u bulkin ur goin to gain some fat...

Im not bulking, just working out for strength not size......but i think i answered my own ques. sorry for the stupid ?.

 

[Biggergriz]

Simalar to w3hat Tribol said, post w/o shake...twice as many carbs as protein, then the next meal should also be a carb/protein meal with very little fat in it. I love a high fat/protein meal with little carbs before my w/o's. If you haven't tried it you'll feel the difference having no carbs right before your w/o...no insulin crash(steady energy levels).
Also I'd drink (sip) a diluted protein/carb drink DURING your w/o's
These things will make a huge difference in your progress.GoodLuck!

 

[wiredup]

Im not bulking, just working out for strength not size......but i think i answered my own ques. sorry for the stupid ?.

doesn't matter what your goals are, you NEED PWO nutrition. here's an excellent explaination of why: http://www.abcbodybuilding.com/magazine/windowofopportunity.htm

 

[ktbass]

doesn't matter what your goals are, you NEED PWO nutrition. here's an excellent explaination of why: http://www.abcbodybuilding.com/magazine/windowofopportunity.htm

Thanks wiredup, great article!

 

[dtricome]

I'd do a comparison between ion exchange and micro/ultrafiltration.

 

[wiredup]

Thanks wiredup, great article!

YW, sure helped explain things for me. i had heard i needed the whey/dex mixture, but didn't understand why it was effective. the article explains it well.

 

[4runner]

whats been working for me and a large majority of swoleville dwellers over at his site and AR is for PWO, all you need is you whey and dextrose right after your last set. the dex should be 2x what your protien intake is at the time. EX: if you consume 50grams whey, you should consume 100 grams dex to cause the insulin spike and that will inturn shuttle the protien through your body for the recovery process

for your PPWO meal, you should NOT have any fat, mind you this meal is about 60 minutes after your PWO shake. you insulin will still be spiked at this time and in now way will fat be benificial for recovery. all you need is your carbs and protien.. chicken and sweet paatatoes is my fav.

hope that helps alittle.

TrIBOL

Thats exactly what I do...very important 2 meal structure after lifting to ensure muscle mass.

 

[Ace42]

Thats exactly what I do...very important 2 meal structure after lifting to ensure muscle mass.

What about on days that I don't lift and just play basketball for about 2.5 hrs. Should i still follow the same PWO regimen?

Ace.

 

[Goosey]

One just needs some carbs and protein. Preferably some form of whey and not necessarily "fast acting carbs"

Any recommendation for 70-100 grams of high GI carbs is unsubstiated and the magic rule of twice one's protein intake has no basis.

If you are eating pre-workout which everyone should be doing, hightened levels of amino acids will already be present. Have your shake at the gym but then go home and just eat a solid meal and be on with things.

Pre and post workout is an important time to consume carbs and protein but don't over do it. Whether or not one achieves his/her goals in the gym is more about one's nutrition and calories over the whole day, staying consistent day in an day out.