re: OT Workout crew, lets talk diet and goals

reposting so it doesn't get lost and I can get an answer

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Next, kill the protein shake for breakfast. It's a waste at that time. Being that it's protein in a liquid form, your body is going to process it and dispose of it at a rate faster than it can absorb the protein. You'll literally piss it out. Save the shake for the 30 minute anabolic window that follows a workout.
At that time, your muscles are broken down and protein synthesis is just beginning to repair them. Your muscles basically become a sponge and soak up that protein shake, save the shake for post workout.

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excellent advice, thank you.


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As for breakfast, I personally carb load in the morning

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I'm going to buy intek and carboline after work today, so I would do a half scoop of carboline in the morning and then a full scoop of intek within 30 minutes of finishing my workout...is that a solid plan?

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Next, kill the protein shake for breakfast. It's a waste at that time. Being that it's protein in a liquid form, your body is going to process it and dispose of it at a rate faster than it can absorb the protein. You'll literally piss it out. Save the shake for the 30 minute anabolic window that follows a workout.
At that time, your muscles are broken down and protein synthesis is just beginning to repair them. Your muscles basically become a sponge and soak up that protein shake, save the shake for post workout.

As for breakfast, I personally carb load in the morning. Do what you feel works best for you. Some people prefer protein in the morning and that's fine. Just make sure you're getting your carbs in too.

Rest time is just as important as gym time. Your body has to recover from the stress and damage you are doing to it in the gym. Without sufficient rest, your muscles aren't going to grow. Workout 4 days and rest 3, let your body heal.

It's difficult to gain muscle and burn fat at the same time. They each have opposite requirements. However, muscle also burns fat. Muscle increases body temps and metabolism. I will literally break out into a sweat after a meal sometimes as my body starts to break things down. Put on the muscle first, and the fat will be easier to get rid of.

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Love the youtube "broscience" channel
His one on Crossfit is freaking tops..

Gotta have the greens!!!

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Gotta have the greens!!!

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Damn right. The biggest change I made was adding more greens.

I have a greens smoothie in the morning (I make it myself from my garden), some greens at lunch, and cooked greens at dinner.

I kept all macros the same, the greens add minimal calories.

And I feel like fricking superman. Tons of energy, pretty much all the time.

Morning: 5 eggs and0.5-1 cup plain oats

Lunch: 1/2 pound lean turkey, half cup of black beans, baked potato, romain lettuce

3:30pm: Banana and 2 tablespoons PB

4pmm:Workout w/ shake right after

Dinner: Half cup brown rice, cup of veggies, half cup black beans, 8 ounces of chicken or turkey

Casein shake before bed w/ ZMA

LINK

I use this calorie calculator for bulking/leaning out purposes.

I try to stick to the 1 gram of protein, .45 g of carb and fill the rest of my calories in with healthy fats.

Right now I am leaning out so my daily diet looks like this:
Breakfast /post workout
Protein drink, 1/2 cup of oatmeal, banana
Snack 1: Plain greek yogurt, 100g of strawberries, and 28g of raw almonds
Lunch: 6 oz. chicken breast, 1 cup of brown rice, 1 cup of brocili
Snack 2: 4 oz tuna steak, 4 oz japanese sweet potato(yum)
Dinner is usually 6 oz of beef or pork and a cup of some green veggie
Before bed: Protein drink

Keeps me between 2000-2300 cals. a day. Been losing a pound a week with this diet and a 6 day a week weight lifting routine.

My issue, trying to bulk but I hate eating. Going to give GOMAD a try because why not