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Message
Nutrition/Fitness Gurus of the OT
Posted on 11/28/16 at 3:17 pm
Posted on 11/28/16 at 3:17 pm
I realize this is a bit lengthy, but I'm just trying to get more direct answers than what I've found online so far.
What adjustments to my nutritional routine would you suggest I consider if I want to burn fat without losing muscle, aside from serving size because I've critiqued it to coincide with my daily caloric requirement?
My routine has been as follows:
Pre Workout - WP shake with whole milk and half a banana about 40 mins before workout.
Intra Workout - preworkout with water and then bcaa with some gatorade.
Post Workout - creatine with any juice/sports drink with high amount of sugar followed by WP shake with whole milk. All within 30 mins of completion of workout.
My question above is in specific relation to days when I do cardio after lifting. Cardio for me is usually fullcourt basketball for over 2 hours at the end of the day and a while after my workout as well. My concern on those days is what to put in my body after lifting and after cardio. As of now in between lifting and cardio has typically been fruits, veggies, WP, creatine, whole milk and water. Then after basketball I'll wolf down something high in protein while low in bad fat, along with half a gallon of water and also replenish my electrolytes with a sports drink.
Thanks!
What adjustments to my nutritional routine would you suggest I consider if I want to burn fat without losing muscle, aside from serving size because I've critiqued it to coincide with my daily caloric requirement?
My routine has been as follows:
Pre Workout - WP shake with whole milk and half a banana about 40 mins before workout.
Intra Workout - preworkout with water and then bcaa with some gatorade.
Post Workout - creatine with any juice/sports drink with high amount of sugar followed by WP shake with whole milk. All within 30 mins of completion of workout.
My question above is in specific relation to days when I do cardio after lifting. Cardio for me is usually fullcourt basketball for over 2 hours at the end of the day and a while after my workout as well. My concern on those days is what to put in my body after lifting and after cardio. As of now in between lifting and cardio has typically been fruits, veggies, WP, creatine, whole milk and water. Then after basketball I'll wolf down something high in protein while low in bad fat, along with half a gallon of water and also replenish my electrolytes with a sports drink.
Thanks!
15
Posted on 11/28/16 at 3:24 pm to NotoriousFSU
1. Intermittent Fasting
2. Post Workout Fast Digesting Carbs (Gummie Bears, or any candy with Dextrose)....Then Post Workout Shake
2. Post Workout Fast Digesting Carbs (Gummie Bears, or any candy with Dextrose)....Then Post Workout Shake
Posted on 11/28/16 at 3:30 pm to Jizzamo311
Is #2 the same concept as grape juice to spike insulin right after a workout? To get more oxygen in the blood and circulating into the muscles?
Posted on 11/28/16 at 3:31 pm to NotoriousFSU
Yes, but unless the Grape juice contains Dextrose, it isn't serving it's purpose.
Do you know if it does?
Do you know if it does?
Posted on 11/28/16 at 3:35 pm to Jizzamo311
No, but the only reason I was drinking something high in sugar was to spike insulin so if dextrose will assist that process more effectively then I'll try it. Appreciate it.
Posted on 11/28/16 at 3:37 pm to NotoriousFSU
Dextrose is the fasting acting Carb...It immediately hits the bloodstream...The sugar you are getting from the juice is just acting as normal sugar and not breaking down until later...
Handful of gummie bears does the trick
Handful of gummie bears does the trick
Posted on 11/28/16 at 3:38 pm to Jizzamo311
Before Workout - Amino Energy, Dextrose, BCAA, & Creatine ( Mainly because I'm tired from sitting at a desk all day and need a boost).
After - Eggs and other wholesome foods. Used to do whey but it's pointless.
After - Eggs and other wholesome foods. Used to do whey but it's pointless.
This post was edited on 11/28/16 at 3:39 pm
Posted on 11/28/16 at 3:38 pm to NotoriousFSU
You have too many supplements.
Take some type of carbs before to have energy and maybe some creatine for strength. It won't keep the muscle on directly but indirectly because you are supposed to be lifting more.
Just make sure you eat enough for your activity level and try out intermittent fasting. Your window could be around the time you workout so you have plenty of fuel.
There isn't anything magic about nutrition and working out. Eat enough to give you the best possible outcome and make sure the fuel is appropriate for the need.
You can build muscle while burning fat but it will be slower than bulk/cut routines. I'd suggest always doing the long way anyway.
Lift heavy. Don't be a pussy because it's hard.
Take some type of carbs before to have energy and maybe some creatine for strength. It won't keep the muscle on directly but indirectly because you are supposed to be lifting more.
Just make sure you eat enough for your activity level and try out intermittent fasting. Your window could be around the time you workout so you have plenty of fuel.
There isn't anything magic about nutrition and working out. Eat enough to give you the best possible outcome and make sure the fuel is appropriate for the need.
You can build muscle while burning fat but it will be slower than bulk/cut routines. I'd suggest always doing the long way anyway.
Lift heavy. Don't be a pussy because it's hard.
This post was edited on 11/28/16 at 3:40 pm
Posted on 11/28/16 at 3:40 pm to NotoriousFSU
Everyone is different.....
But what worked for me is getting sugar, dairy and any wheat out of my diet.
I was already well built, but I lost two waist sizes in a month and added muscle. I dropped about 10 pounds initially, stuck with the diet, and put the ten pounds back on (all muscle). Still have to buy new pants. LOL
I see a lot of sugar in your summary above. As much as I love sugar, that shite was poison for me.
JMO. Like I said, everyone is different.
But what worked for me is getting sugar, dairy and any wheat out of my diet.
I was already well built, but I lost two waist sizes in a month and added muscle. I dropped about 10 pounds initially, stuck with the diet, and put the ten pounds back on (all muscle). Still have to buy new pants. LOL
I see a lot of sugar in your summary above. As much as I love sugar, that shite was poison for me.
JMO. Like I said, everyone is different.
Posted on 11/28/16 at 3:40 pm to NotoriousFSU
Cut the Gatorade for starters
Posted on 11/28/16 at 3:41 pm to NotoriousFSU
Like the above poster mentioned, try intermittent fasting...if it's not for you it's not a big deal it just allows for larger meals later in the day.
I eat all of my calories post workout when the body is starving for nutrients...this is my preference and I have had great success with it, someone will be in this thread to tell you to eat 27 meals a day but play around and see what you like as well as what fits your schedule.
Stick to higher carbs on training days and higher fats on rest days while dropping carbs a tad. Again don't overcomplicate this and set it up to where you're aiming for a -3500 calorie weekly deficit or about -1 lb a week.
I eat all of my calories post workout when the body is starving for nutrients...this is my preference and I have had great success with it, someone will be in this thread to tell you to eat 27 meals a day but play around and see what you like as well as what fits your schedule.
Stick to higher carbs on training days and higher fats on rest days while dropping carbs a tad. Again don't overcomplicate this and set it up to where you're aiming for a -3500 calorie weekly deficit or about -1 lb a week.
Posted on 11/28/16 at 3:53 pm to Adam4848
I like parts of IF like working out in a fasted state, but sticking to a strict 6-8 hour eating window has been my downfall. My post workout meal doesn't seem to be the problem, but it's usually 8 hours before I go to sleep so I get hungry and snack late night. I'm trying to cut my appetite late night by drinking more water, but I don't wanna piss out all the nutrients I put in my body post workout or cardio.
Posted on 11/28/16 at 3:56 pm to jsk020
quote:
Used to do whey but it's pointless.
Lol
Posted on 11/28/16 at 4:02 pm to NotoriousFSU
Paleo diet. Workout. Strictly no alcohol, dairy, sugar. Results are amazing. Try it a month if you are serious about dropping fat and gaining muscle. No reason to put lab made chemicals in your body when nature has already done the work for you.
Posted on 11/28/16 at 4:05 pm to Hu_Flung_Pu
My supplement list:
Whey Protein Isolate
Creatine Monohydrate
BCAA 5000
Pre Workout (C4)
Fish Oil
Niacin
They're just supplements. I'm not expecting great results from them on their own, but I am seeing improvements in strength and stamina while my recovery time has been reduced as well.
I lift by myself at the gym, but will go just heavy enough to not require a spotter. I rarely max out because it fricks with my next lift, but I understand that's a good way to make gains. It just doesn't suit me well because I like lifting on my own in the range of 5-10 reps for upper body, and 10 or more reps for legs.
Whey Protein Isolate
Creatine Monohydrate
BCAA 5000
Pre Workout (C4)
Fish Oil
Niacin
They're just supplements. I'm not expecting great results from them on their own, but I am seeing improvements in strength and stamina while my recovery time has been reduced as well.
I lift by myself at the gym, but will go just heavy enough to not require a spotter. I rarely max out because it fricks with my next lift, but I understand that's a good way to make gains. It just doesn't suit me well because I like lifting on my own in the range of 5-10 reps for upper body, and 10 or more reps for legs.
Posted on 11/28/16 at 5:08 pm to NotoriousFSU
Probably a dumb question, but when doing IF how important is always getting all of your calories in the window? For instance, I usually do all my eating in my 8-9 hour window but will drink beer late a night or two a week.
Yes, I know how bad beer is for me but that is besides the point.
Yes, I know how bad beer is for me but that is besides the point.
Posted on 11/28/16 at 5:33 pm to NotoriousFSU
That's not that many I guess. Just seems exhausting.
What I like to do is heavy compounds at the beginning in the 3x5 range sometimes 3x3. After that, I do higher rep ranges to get the blood flowing and hypertrophy. I'm usually tired after my compounds so I work with lower weights and focus on the eccentric portion of the movements. Really has done wonders for my strength. Since my strength is up, I can do heavier hypertrophy specific training.
What I like to do is heavy compounds at the beginning in the 3x5 range sometimes 3x3. After that, I do higher rep ranges to get the blood flowing and hypertrophy. I'm usually tired after my compounds so I work with lower weights and focus on the eccentric portion of the movements. Really has done wonders for my strength. Since my strength is up, I can do heavier hypertrophy specific training.
Posted on 11/28/16 at 5:34 pm to Hu_Flung_Pu
I take c4 and 5g of creatine before lifting then just eat my dinner afterwards.
Posted on 11/28/16 at 7:30 pm to NotoriousFSU
Move your window to the afternoon hours or whenever you aren't at work or school. If you have BCAA's bridge the gap if you strictly can only workout in the mornings.
Posted on 11/28/16 at 8:09 pm to NotoriousFSU
If you can't burn fat doing all that shite you just have bad genetics.
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