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re: OT Workout crew, lets talk diet and goals
Posted on 1/21/15 at 1:52 pm to spslayto
Posted on 1/21/15 at 1:52 pm to spslayto
quote:
But I said to hell with it and decided I wanted to bulk
That's why I don't keep a food journal in bulk season. You got to throw it out the window sometimes if you want to get big.
Posted on 1/21/15 at 1:52 pm to spslayto
I have it but i can't log consistently enough
Posted on 1/21/15 at 1:54 pm to DelU249
reposting so it doesn't get lost and I can get an answer
excellent advice, thank you.
quote:
quote:
quote:
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.
excellent advice, thank you.
quote:
quote: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?
As for breakfast, I personally carb load in the morning
Posted on 1/21/15 at 2:13 pm to Austin Cajun
If it hasn't already been said, you need to add good fats to your diet as well. Instead of banana for your money snack, I would go handful of lightly salt pretzels and natty PB with that protein bar. That meal right for the workout, you should had a complex card like a small sweet potato. I would add green vegetable to eat with that chicken or fish.
Posted on 1/21/15 at 2:20 pm to BabyTac
I ran my first 1/2 marathon on Sunday and signed up early for next year's full as well. From what I understand, the flatter course here should be better than Austin. Hopefully the weather is just as good next year.
Posted on 1/21/15 at 2:22 pm to Austin Cajun
Strength and speed.
Don't care about putting on too much mass these days.
Don't care about putting on too much mass these days.
Posted on 1/21/15 at 2:26 pm to Austin Cajun
quote:
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.
Posted on 1/21/15 at 2:27 pm to SmellslikeKevinBacon
Love the youtube "broscience" channel
His one on Crossfit is freaking tops..
Posted on 1/21/15 at 2:31 pm to LSUweights
Unless some of you are just omitting them, there is a serious lack of vegetables in this thread.
Eat plenty of meat, eggs, etc - but one serving of veggies a day is pretty sorry.
Eat plenty of meat, eggs, etc - but one serving of veggies a day is pretty sorry.
Posted on 1/21/15 at 2:32 pm to LSUfan20005
They must not like taking dumps. Fiber is very important in a high protein diet. If not prepare your anus.
Posted on 1/21/15 at 2:32 pm to LSUfan20005
Gotta have the greens!!!
Posted on 1/21/15 at 2:33 pm to SmellslikeKevinBacon
I take in probably around 20 grams of fiber per day. The poops are glorious.
Posted on 1/21/15 at 2:35 pm to LSUweights
quote:
Gotta have the greens!!!
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.
Posted on 1/21/15 at 2:37 pm to LSUfan20005
I like splitting it up during the day
1 meal - green beans
1 meal - asparagus
1 meal - broccoli
1 meal - green beans
1 meal - asparagus
1 meal - broccoli
Posted on 1/21/15 at 2:41 pm to LSUweights
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
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
This post was edited on 1/21/15 at 2:42 pm
Posted on 1/21/15 at 2:53 pm to SmellslikeKevinBacon
Posted on 1/21/15 at 2:55 pm to Austin Cajun
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.
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.
Posted on 1/21/15 at 2:57 pm to SmellslikeKevinBacon
What if I want to lift after work?
Posted on 1/21/15 at 2:58 pm to Austin Cajun
My issue, trying to bulk but I hate eating. Going to give GOMAD a try because why not
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