Gym Junkie Diets?

[Chalkie]

Hey.
I've been going to gym for a few months now to build some muscle but just don't feel I'm getting the most out of my workout. Somedays I'll be thriving with energy, and others I'm struggling to get through my second set - the only reason this could be is because of my diet. So I'm just wondering what is the best foods to eat before a work out (Low-GI, high protein, what?... and also specific foods). Should you do weights straight after eating or wait a while? Also what is good to have after your session, some kind of protein shake I'd assume?
Cheers,
Simon

[flying high dh killer]

Hey mate,

A good preworkout snack is a protein shake, a peanut butter sandwich and some strawberries (or other fruit). The bread and peanut butter give you carbs and protein to burn during the workout, and the sugar in the fruit will give you the energy to keep on going. Like everything, let the food digest before training. As for protein powder, it's a must if you want to put on mass. Drink some before and after the workout.

Hope that helps.:D

[Christo]

Well I've put on 5kgs on the protein but in my case, after my workout. I have struggled to put on weight for years...

I workout in the mornings (6:00am to 7:00am) & usually have eggs for brekky afterwards followed by a protein shake.

But really, just eat, eat, eat while you're working out hard & then once you hit the muscle mass you want, restrict fat, oils & carbs until you trim down to ehat you want.

honestly, I never thought I'd end up a gym junkie or watching my diet like I do but the new me is a better biker too...

[Gekigengar]

Ohk here goes.
For your energy . try taking carbahydrates eg rice, pasta, wholemean breads. and maybe a bit of sugar here and there. You really dont need to worry about complex or simple carbs Because your workout is not really that enduring, as for hi GI .. don't worry about that as i just said that your workout im presuming is not exactly enduring ( longer than 1hr or 2 ) so the foods you have will be plenty. I actually now advise you take a fair bit of sugar. Maybe even a snake or jellybean here and there during the workout for that little bit of glucose.

And please for your pre-workout meal i highly advise you wait a while before you start working out. Let the food settle/digest before you do anything. But if you are desperate for a bit of food before you work out. Try somthing with lots of sugar ( pretty much foods with simple carbs) because sugar relases energy much faster than things like protein and fats.

Now for your after workout meal. This is the time to replenish your glucogen stores, so have a bit of sweet food actually ... dosn;t have to be sweets just eat. The food you digest after this workout will help you recover and replenish your glycogen stores and it will also help with muscle repair. Which now refers to high protein foods. You might not notice but after a workout you are actually damaging the muscle too will small microtears ( this is where the protein comes in mends up the tears). And thus it leads to muscle development ( bulk up ) because when you make small tears the body will repair it and make it stronger for next time.

And .. for the protein shake.. its not a must .. you actually dont need it unless you think your diet right now is low in protein.
Anyway good luck . I would like to see before and after shots :D


Random facts -
- It takes for roughly about 20 mins of excercise to start using your fat stores
- Fat actually relases out more energy than carbs and protein does.
- Any unused glucose left in your system will turn to stored fat.

[shred]

this is what iam learning about in hpe, try eating carbs for tea the night before and have a good break fast, you dont want to load up on to much protein because you muscles wont use it and it will turn to fat, powerade and other sports drinks arent that good for you because they are high in slat or some crap but if you do have em you should have em about a hour before you workout or sport, dont bother drinkin em half way through they do shit, if you are gunna start using protein shakes and stuff try to work out everyday and have the shakes regulaly for the best results. and thats all i can remeber for now

[Alec McJo]

It could all be in the head, it can be like that at times. Sometimes people get effected by how they do at the gym because of long hard days at work as well, could that be it? Also how close your sessions are together and what muscles your working to, is your program written up by a gym trainer?

And like the other guy said, Protein shakes aren't a necessity. If you actually watch your protein intake in your foods, you'll find on most days you'll get more than enough protein, provided you eat meat and drink milk. If your a vego like my parents it would be alot harder


Oh and for the record, how fucking awesome is gym? Haha. Best fun.

[and1]

I've found that picking a good time of the day to go also helps wonders. I can workout much longer and harder mid afternoon, rather than early morning.

I'm not a big fan of the protein shakes as they tend to cause unnecessary weight gain as well but if your not worried about putting on weight then have half a protein shake before and the other half after your workout. My favourite one is:

1 scoop Chocolate Protein Powder
8 oz of milk
5 ice cubes
1 tablespoon of Peanut Butter
2 oz of chopped almonds
1 tablespoon of your favorite flavor of instant coffee granules
Blend on high for 30 - 45 seconds

Also if you train with smaller intervals between sets you'll notice much faster gains as well. If your doing drop sets the ideal rest period is only as long as it takes for you to change the weights, but if your just doing regular sets, try and limit your rest to 10seconds.

[Chalkie]

Cheers for the replies. Keep them coming!

I thought it might be all in my head, but have concluded that it's not. I normally work out in the mornings and have noted that with all variables constant (minus food) my workout efficiency still changed.

I'm working out about 3 times a week, with a minimum of a days rest at a time. I think I get sucked into large breaks between sets and will try monitor how long they are.

My program was put together by a trainer - 3 sets, 12 reps (standard, not drop weights) and in the two months I have noticed a change, not as much as I'd like but its getting there. I think taking some photos will help to actually see the progress (its hard to notice when you have to look at yourself everyday).

All the tips seem pretty useful and logical, I'll give them a shot. As for weight gain, I'm trying to only gain muscle and possibly even burn a bit of fat.
Thanks,
Simon

And yes, despite how much I hate the thought of going, when I get to the gym I actually enjoy it now. Seeing results is pretty awesome.

[bools]

protein, get on the supplement , powders they do work . Also yoghurt, you know the little tubs at the super market some contain 6 gms of protein per tub check the labels . Start the day with weekbix they are good ruffage and will get the matabalisium going also high energy. After working out . Try raw fish i.e. tuna also rear beef if you are not on a budget. For weight gain try pasta ,spuds and eat more regularly 6/8 times a day . And work out but dont over do it , remember you need plenty of rest and to rest mussel groups .Get a program and learn to use equipment and your body properly !

[LTR]

Chalkie,
Ive put 22kg of muscle on in 9 months so far, and my diet hasnt changed anything particular since before i started training, except my protein levels.

www.bodybuilding.com has some of the best training articles ive read, so read up and make sure you are doing the best exercises for you.

Diet wise, cut as much fat as you can without going crazy. You still need fat in your diet to be balanced. But the most important thing is to take protein about 3 times a day (50g per shake). I recommend buying Max's Whey Protein, its been fantastic for me, i have 200-300g of protein per day (Two meals with 50g protein each, generally).

Ill fill you in with more when i have time.

[JDB]

Umm mate another reason your probably not turning into the hulking monster you want to be is because of your workout. Doing sets of 12 reps will not lead to hulking big Arnold muscles, it is more of a general strength training sort of workout, good for strength for most sports including riding. If your after simple bulk muscle growth then you should really look at increasing the weight you are lifting and dropping to between 8-10 reps a set. This will tend to build bulky big muscle, instead of lean muscle that 12 rep sets will create. Look at what the rally big guys at the gym are doing, you will learn a lot just from seeing what they are doing and the intensity they train at. Protein powder is good if your doing this sort of bulking training 5 days a week, but if your only training 3 or 4 hours a week and eating a decent diet its a waste of time and money. Check out Arnold Schwarzenegers Body Building Encyclopedia, it’s a great training tool and has heaps of good info on diets, routines and techniques for bulking up.

Oh yeah and you will find that sometimes you do feel tired even if nothing seems to have changed, that’s part of working out. If you really want results you have to discipline yourself to train through this, adjust your weights etc if need be and keep it up.

[sawtell]

Chalkie,
Ive put 22kg of muscle on in 9 months so far, and my diet hasnt changed anything particular since before i started training, except my protein levels.




and in the same time, ive put on less then 5kg..:( cause i dont take protein as i should, and not as disciplined as mister alex here.

[flying high dh killer]

Umm mate another reason your probably not turning into the hulking monster you want to be is because of your workout. Doing sets of 12 reps will not lead to hulking big Arnold muscles, it is more of a general strength training sort of workout, good for strength for most sports including riding. If your after simple bulk muscle growth then you should really look at increasing the weight you are lifting and dropping to between 8-10 reps a set. This will tend to build bulky big muscle, instead of lean muscle that 12 rep sets will create. Look at what the rally big guys at the gym are doing, you will learn a lot just from seeing what they are doing and the intensity they train at. Protein powder is good if your doing this sort of bulking training 5 days a week, but if your only training 3 or 4 hours a week and eating a decent diet its a waste of time and money. Check out Arnold Schwarzenegers Body Building Encyclopedia, it’s a great training tool and has heaps of good info on diets, routines and techniques for bulking up.

Oh yeah and you will find that sometimes you do feel tired even if nothing seems to have changed, that’s part of working out. If you really want results you have to discipline yourself to train through this, adjust your weights etc if need be and keep it up.

That depends on what level of training you are at though. Everyone has to do high reps for awhile so that there nervous system can get ready for the heavier weights. Big "Arnold" guys will have been training for years. As i said before, protein powder is a important if you want to put on "mass". Yes you can up your normal protein intake but whey powder is highly concentrated and digests in half an hour so it starts working very quickly. As for rests between sets go for about 2 minutes, this will allow you to get the most out of the training without tiring too quickly.

[at the drive in]

Ive been going to the gym since the start of the year. So far im managed to lose about 12 kg and put on a fair bit of muscle. I tend to find going early morning or just before dinner work for me as i like to go home and have a meal so i can digest protien at a time which my body will be best able to. I do 8 reps in 3 sets, i rest 30 secs between sets, i also try to not waste time in the gym standing around doing nothing. I find this works best for me.

[ashhash]

Surely it comes down to the type of body you have too.

I'm skinny, and always have been - doesn't matter what I do I never "bulk up"

I will never look like Arnie (wtf would want to..) but weights and protein do give good muscle tone.

Perfect cyclist material, lean and mean! ;)

[Alec McJo]

i have 200-300g of protein per day.
.

Thats ridiculous!




My program was put together by a trainer - 3 sets, 12 reps

Thats soft :p Up the weight a tad, take the reps down a couple, and up it to 4 sets :cool: . Well thats what works for me anyway, I guess if a trainer put it together for you then that might be what would work for you. But experimenting can be good to...

And make sure your pushing it, don't just pull out 4 sets of 10 and be like "yeah whatever", make yourself feel it. Even if you build yourself towards the reps - E.G. On the bench the other day I went for 4 sets of 10 with 65kg on, made first 2 sets of 10, 3rd set of 9 and 4th set of 8. Normally doing that, this way, I should be able to rock up tomorrow night and do 4 sets of 10. Thats how I advance up in reps anyway and it works for me personally. Oh and do full movements in your reps, not half ass stuff...

[LTR]

Ok, Ive got a few questions for you.

Why do you want to go to the gym? Is it to get big to look good? Or is it for your riding in particular? Do you want to be really lean and 'cut up'? How much time are you prepared to put into achieving your goals?

Basically everyone is different, its hard to say what you specifically should do. But speaking to a personal trainer is a good step (although most of them are so random with their exercises they assign you). You want to keep your training simple as possible in my mind, work on exercises which isolate your muscles to build specific areas, and work on compound exercises which work on many muscles in your body. As i said earlier, there is so much information on www.bodybuilding.com, its a fantastic database. Look at sample training schedules, and try different things to see what works for you.

On to protein, what ive found that works best is "Max's Daytime Protein, Lean". It comes in a high percentage of protein per serving, and mixes very well with milk, aswell as digesting quickly. It comes in at $1.30 per serving, and i recommend taking it as soon after your workout as possible, plus at breakfast time. 3kg is $130ish, and it is THE best thing you can do for muscle growth, ive made 5kg of muscle in less than a month before. It seems expensive, but if you think about it, the same serve of protein in a standard serving of chicken is about 50g, which is much harder to digest etc. Oh, and dont buy cheap protein, you will get SO much more out of good quality stuff. You get what you pay for.

If you have anymore questions, im happy to answer!

[LTR]

Surely it comes down to the type of body you have too.

I'm skinny, and always have been - doesn't matter what I do I never "bulk up"

I will never look like Arnie (wtf would want to..) but weights and protein do give good muscle tone.

Perfect cyclist material, lean and mean! ;)
Everyone has the potential to put on muscle. I too was a skinny guy, but with the right training and supplements, i put on a lot of weight quickly with no worries.

[GravityGuru]

I think your best option would be "weight gain 4000"..... beeeefcaaaake

[chelsea_fan7]

Everyone has the potential to put on muscle. I too was a skinny guy, but with the right training and supplements, i put on a lot of weight quickly with no worries.
yeh but i think it your somato (sp?) type would have a bit to do with how quickly you put on lean muscle mass as well...
putting on 22kg of muscle is a massive amount dude how long did it take you?

[Chalkie]

Ok, Ive got a few questions for you.

Why do you want to go to the gym? Is it to get big to look good? Or is it for your riding in particular? Do you want to be really lean and 'cut up'? How much time are you prepared to put into achieving your goals?

Okay. I'll give you the facts. I'm 17, currently about 66kg and about 179cm tall. I would probably say that I'm about your average build. My primary reason for going to gym is for appearance rather than to help my riding, but I suppose my riding will improve as a bi-product

In going to gym because I want to mainly fill out. Round my shoulders, bulk my arms, and fill out my chest. I also want to build strength but guess that will come naturally. I figured that I would try bulk up first, and when i was happy with my size, start working on toning muscle. Basically I'm aiming to bulk up and tone.

I went through a routine with a trainer and told him I wanted to build muscle. He didn't seem too specific, but the machines he's put me on seem good. At the moment I'm doing machines not free weights and am doing the following excercises:

Pec Fly
Compound Row
Bicep Curls
Tricep Machine
Leg Press
Leg Extension (quads)
Leg Curl (Hamstrings)
Ab machine
Vertical Chest Press (basically the same as bench)
Lateral Raise


I find the routine to be good and it appears to be doing all the major muscle groups. The total workout usually takes about 45-60 minutes. Everyone I've spoken to so far suggests a protein shake, and to take it after you work out. So this looks like the way to go. I found this on bodybuilding.com which seems logical.

"The post-workout meal you need to be taking in around 45-50 grams of protein. Add in one to two times that amount of carbohydrates (90-100 grams). If you are a hard-gainer, make it closer to 2 with most all of them coming from simple sources. If you tend to gain weight easily, then it's better to stay closer to the equivalent of the amount of protein and make it half simple, half complex sources."

I'm still unsure about sets and reps. I'm thinking maybe try finding a weight where the 8th rep is my absolute max - stay on that weight till I can make 10 reps - then increase the weight so I go back to the 8th rep being the max. Remember that I want to bulk but also tone at the same time. However for now bulk is the priority.

[chelsea_fan7]

maybe you should try a split program if you really wanna target specific areas...
like say if you to the gym 3 days a week on one of the days hit your chest/back and do like 3 exercise for each muscle group eg.

chest: DB bench press, DB incline bench press and then maybe some flyes either flat or incline

back: bent over rows, lat pull down or chin ups, reverse flyes

and then on another days do arms and then the last day your legs/shoulders using like 3 exercises for each muscles group.

then if theres still some time after each session maybe chuck in like 5 or 10 mins of abs

and to keep the workouts interesting change it up between using DB and BB

if you find you lacking energy maybe experiment with some creatine monohydrate if you really wanna get into it.

id probs reccomend like 3-4 sets of 8 or so reps and to find out what weight you should use if you were doing 4 sets you would want to get all 8 reps out on the first 3 sets then maybe only get like 6-7 reps on the last set. then once you get all the reps on the last set maybe step the weight up a little...
hope that helps

[Chalkie]

Yeah i've read about that but after reading this it seems kind of pointless.

In our workout you isolate each bodypart THREE times per week with a full, heavy single set. You hit it on Monday, let it rest one day, hit it on Wednesday, let it rest, hit is on Friday and then give the poor muscle a two day break... before starting the cycle again. So we work our biceps (and all muscles) three full times per week which is 12 times per month. They work their biceps 12 times in 3 months! And they call us lazy...

Each muscle group, for one max set, where you cannot physically make the 11th rep. Has anyone tried this or know about it?

For now I think the best thing is to reduce my reps from 12max to 10max, and get a protein shake.

[ScottD]

I tried to go to the gym but felt so stupid standing in a room full of vein people lifting weights. I went for about 6 months, cut out alot of fat in my diet had a rugby coach help me and it went no where, maybe put on 3-4kg of muscle. Even after doing alot of running and riding legs havent got any bigger just more defined. I think my body type is just one that doesnt put on muscle.

[chelsea_fan7]

there are so many different methods out there you really gotta just experiment and find out which method gives you the best results but droping your reps down and upping the weight seems like a good place to start and then having a protein shake at the end of a workout couldn't hurt either

[alright]

alright, how do I put on weight? i'm so skinny and don't say eat maccas. I wanna put on a shitload in like no time haha. I already eat maccas and it does shit all.

cheers

[LTR]

Regarding how many sets and reps, i would even reduce it down further to about 8 reps max. The way you can tell how much weight to try is to do a full set of whatever weight you are testing, and make sure the most you can push out on the first set is 8 exactly. The 2nd you WONT be able to push out 8 again, and if you can, you werent trying hard enough. ALWAYS warm up with some light weights before doing this, because you can do damage to your muscles if you arent careful. So you might be able to do 8 bicep curls per arm on the first set, 7 on the 2nd, and 5 on the 3rd. This is great, it is meant to be difficult.

There are two main routines that are widely used by bodybuilders.
1. Do Back/Triceps one day, Chest/Biceps one day, Legs one day.
2. Separate Chest, Legs, Biceps, Triceps and Delts/Back.
I prefer no.2 because i feel i can work harder and focus on particular body parts.

The main exercises i reccomend include:
Chest - Bench Press/Incline Bench, Pec Press, Flys (all sorts of kinds)
Legs - Squats (these are the shiz niz in terms of legs), Leg press, Hamstring Curl etc
Biceps - Bicep Curls on the preacher bench and freely, Chin-ups, Hammer Curl
Triceps - Dips, Tricep Extension
Back/Delts - Seated Row, Lat Pull down, Military Press, Upright Row
Red are my most highly recommended. I havent added everything either - mainly stuff i can remember.

Grab a copy of Muscle and Fitness to get you going aswell, some good inspiration and tips.

There are so many different ways to get big, and they all work for different people. Remember all these tips have worked for me specifically, and wont necessarily work as well on you. I get the idea that you are of a similar inital build to me however. Try and not get too confused with training ideas, keep it simple!

ScottD, Running and Cycling wont give you major improvements to the size of your legs, they will only make your muscle more lean. You have to ignore everyone else at the gym. Pump up your ipod with some hardcore music and focus on what YOU are doing.

"Alight", read all the stuff above, it will apply to you.

Chelsea, I put the muscle on in just over 9 months now and still going. Should have 30kg by the end of the year, no worries. Ive been pretty heavy into protein and have been training 5 days a week most weeks.

[and1]

Ok, Ive got a few questions for you.

Why do you want to go to the gym? Is it to get big to look good? Or is it for your riding in particular? Do you want to be really lean and 'cut up'? How much time are you prepared to put into achieving your goals?

Basically everyone is different, its hard to say what you specifically should do. But speaking to a personal trainer is a good step (although most of them are so random with their exercises they assign you). You want to keep your training simple as possible in my mind, work on exercises which isolate your muscles to build specific areas, and work on compound exercises which work on many muscles in your body. As i said earlier, there is so much information on www.bodybuilding.com (http://www.bodybuilding.com), its a fantastic database. Look at sample training schedules, and try different things to see what works for you.

On to protein, what ive found that works best is "Max's Daytime Protein, Lean". It comes in a high percentage of protein per serving, and mixes very well with milk, aswell as digesting quickly. It comes in at $1.30 per serving, and i recommend taking it as soon after your workout as possible, plus at breakfast time. 3kg is $130ish, and it is THE best thing you can do for muscle growth, ive made 5kg of muscle in less than a month before. It seems expensive, but if you think about it, the same serve of protein in a standard serving of chicken is about 50g, which is much harder to digest etc. Oh, and dont buy cheap protein, you will get SO much more out of good quality stuff. You get what you pay for.

If you have anymore questions, im happy to answer!

If your putting on that much "muscle" in one month, and have put on 22kg in total, I don't think thats going to be pure muscle weight. Try not working out for a month, you'll still have muscle but most of that weight you've put on is going to turn into fat if your relying that heavily on protein supplements for gaining mass.

Also your better off working a certain set of muscle groups each workout rather than doing a bit of everything. I go 5 times a week and I rotate between legs, chest and shoulders, biceps and triceps, and core body as well as some cardio on most days. If your working an hour on a set group of muscles you will also notice much better gains as well as building strength much quicker.

[LTR]

If your putting on that much "muscle" in one month, and have put on 22kg in total, I don't think thats going to be pure muscle weight. Try not working out for a month, you'll still have muscle but most of that weight you've put on is going to turn into fat if your relying that heavily on protein supplements for gaining mass.

Also your better off working a certain set of muscle groups each workout rather than doing a bit of everything. I go 5 times a week and I rotate between legs, chest and shoulders, biceps and triceps, and core body as well as some cardio on most days. If your working an hour on a set group of muscles you will also notice much better gains as well as building strength much quicker.
It is definately muscle weight, I ride road/track bikes compeditively and run aswell. The protein levels i have flush through my body if they are not used, it is not like a carb which will eventually turn to fat. It is not hard to put 5kg of muscle weight on, in your legs alone!

I also train seperating body parts.

[Chalkie]

Gym session this morning went really well.

Had Weetbix with Banana and half an orange for Brekie.

At gym I did the normal machines, but changed the sets and rep. Still doing three sets but this time drop sets.

First set, put the weights up so my max reps was 8 (physically couldn't make 9)
Second set, dropped the weights about 2-5kg so max reps again was 8
3rd set same again.

About a 1-2minute break between sets. Once I can make 10 reps I will step the weights up so my max is 8 again and continue.

The workout felt great. I didn't feel as fatigued but felt like I was really pushing myself. Unlike before were I was doing 12 reps, 3 sets of the same weight, were I would save all my energy for the last set - I put everything into each set. I think this seems like a good way to go and plan on doing with 3 days a week.

For now I will stick with the all over body work out each day. It seems kind of stupid to work each muscle group once a week, then let it have a 6 day rest period. I liked this explanation of why ...

"Think about when you build a callous on your hand. If you were to rub your hand until is was cut and started bleeding, then wait a week, then do it again, you would simply have a scar. On the otherhand, if you were to rub it a little each day or every other day, it would slowly build up a resistance to the rubbing, thus forming a protective callous. This is the same idea with our workout."

Will go and get some kind of protein shake over the weekend. Probably a whey protein. Any highly recommended brands and also what to steer clear of?

Once I get a little more confident I think I will start doing free weights (Annoying thing is you need someone to spot for a few excercies).

Anyway thanks for the tips so far, keep them coming.
Simon

[flying high dh killer]

alright, how do I put on weight? i'm so skinny and don't say eat maccas. I wanna put on a shitload in like no time haha. I already eat maccas and it does shit all.

cheers

I don't think anyone will say eat maccas because that's the wrong kind of weight to put on. Maybe eat steak??

[JDB]

Once I get a little more confident I think I will start doing free weights (Annoying thing is you need someone to spot for a few excercies).

Anyway thanks for the tips so far, keep them coming.
Simon


Sounds like you are on the way. Its best to start off 3 days a week, then build up if you enjoy it. I've always been told that you should really only do drop sets once a week, especially if your only giving your muscles 1 day recovery. I do 5 days a week, chest and back one day, arms shoulders and legs the other and rotate day to day. Its good to change the routine around a bit every few weeks. This keeps it interesting and develops the entire range of muscles. When you switch to free weights you will find you can do almost everything using dumbbells and won't need a spotter.

Just really concentrate of your technique. It’s more important to do an exercise properly, going to full extension on curls etc than trying to cheat just to lift a bigger weight. One final hint is to try doing big muscle set exercises like dead lifts, clean and press, and push presses once a week. They really work great at hitting large groups of muscles, and exercising big muscle groups like your legs/back/shoulders all in once go promotes extra testosterone production which in turn helps build more bulk.

[takai]

Ive really only started going to the gym again, but im hitting it pretty hard on the upper body, and letting riding take care of the lower (always had a good lower body from ice hockey, lacrosse, biking and running).

Gym workout looks vaguely like this, mixed up a bit with some bench press (when i can get to the machine), military press, and core work with a swiss ball at home.

3x8/9 32kg Incline Press
3x10 25kg Upright Row
3x10 55kg Squats
3x9 32kg Supported Row
3x10 60kg Abdominal Crunches
3x10 +10kg Bentover Reverse Crunches
3x10 32kg Pec/Lat Fly


Doing that usually Monday Thursday Friday, as the gym is onsite at work. And riding about 20km per day minimum.

Diet wise im pretty much pushing the protein down my throat on gym days, but not so much on non-gym days.
Breakfast is normally a 2stage before ride/gym and then after, being cereal/carbs before, and carbs/protein (egg sandwiches and tuna/salmon) after.
Lunches vary, as do dinners, but usually fresh veges, carbs and protein. Snacks are pretty universally either tuna or carrot sticks.

Any suggestions?

[punk_downhiller]

Quick question about protien shakes:

Is it okay to take the shake after doing weights, then do cardio straight after?

Or would I be better off taking the shake after my weights and cardio?

[Dim]

Take Creatine...... Its the shit.... Pumps me up, i train harder and longer. Put on size quick also


I take Creatine before i start my work out and Whey Protein after..... Its good