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View Full Version : What do YOU have...Pre and Post - workout



Sibrek
03-31-2007, 12:15 PM
And what is your current/target weight?


Reps for replies.

user89489489438943
03-31-2007, 12:19 PM
And what is your current/target weight?


Reps for replies.

Current weight 161lbs or so. I need to lose 3lbs.

Pre-workout (fnished exactly 1 hour before working out):

16oz of green tea, multivitamin, 1 capsule of fish oil, 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of cottage cheese.

Post-workout (cardio after lifting, right after cardio):

2 medium bananas and an isopure protein drink (40g of protein, 0 everything else).

Post-post workout (exactly 1 hour after finishing my post-workout meal):

Chicken and brown rice for example.

Ibballard
03-31-2007, 12:20 PM
Pre: 1.5 scoops whey protein, 1 cup skim milk, .25 cups oats, kre-alkalyn, AAKG, BCAA Tab
Post: 1 Gatorade, 2 scoops whey protein, 1 cup skim milk, 1 cup oats

Bulking: Target Weight 190

bradroche
03-31-2007, 12:23 PM
pre workout, (1.5 hours before first lift) compelx carb and lean protein...

ie. egg whites and oatmeal, whole grain bread and chicken breast, etc.

during workout, BCAA supplement

Post workout shake (cardio after lifting, shake after cardio)
35g gatorade, 25g whey protein + an apple

Whole food meal (30-45 mins after shake)
complex carb + lean protein as above except this time some fat as well

My current weight is 182 my goal is 170

Sibrek
03-31-2007, 12:42 PM
Current weight 161lbs or so. I need to lose 3lbs.

Pre-workout (fnished exactly 1 hour before working out):

16oz of green tea, multivitamin, 1 capsule of fish oil, 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of cottage cheese.

Post-workout (cardio after lifting, right after cardio):

2 medium bananas and an isopure protein drink (40g of protein, 0 everything else).

Post-post workout (exactly 1 hour after finishing my post-workout meal):

Chicken and brown rice for example.isn't whey protein better before a workout? And dont you not want fat before? (the peanut butter) (IDK, thats why i made this thread)

is isopure Whey?

Ibballard
03-31-2007, 12:43 PM
No you do not want fat pre-workout. THat slows the rate of nutrient uptake, which you definitely do not want pre OR post workout.

Clipse
03-31-2007, 12:45 PM
Pre - 1c. oats, whey, 1tbsp PB
after weights (whey with glutamine and BCAA) then cardio
post when I get home - 1cup oats, 1tbsp pb, eggwhites

Sibrek
03-31-2007, 12:46 PM
No you do not want fat pre-workout. THat slows the rate of nutrient uptake, which you definitely do not want pre OR post workout.

everyone's different though, i figured maybe he has somewhat of an extended workout so he likes a slow release of energy

jay.
03-31-2007, 12:48 PM
Pre-Workout
1 pack Animal Pump
::wait 20 minutes::
2 Scoops ON Whey
1-2 apples

Post-Workout
1.5 Scoops ON Whey
.5 "ON Scoop" of Dextrose
1 serving bulk BCAA's
::wait 30 minutes::
.5 cup of oats

Current Weight/Target Weight: Don't know, don't care. Current Bodyfat: ~12% Target Bodyfat: 8%

JerG
03-31-2007, 12:59 PM
Pre:

2 whole wheat mini bagels
3/4 scoop whey protein

Post:

2 servings gatorade (16 oz)
Banana
2 scoops whey protein

redhawk76
03-31-2007, 01:05 PM
No you do not want fat pre-workout. THat slows the rate of nutrient uptake, which you definitely do not want pre OR post workout.

true. It isn't terrible, but not ideal. Also your body will use the carbs and energy, and have little to no use for the fat, but to store it

lilpinki
03-31-2007, 01:12 PM
this is probably the 40th "pre/post WO nutrition" thread of the last 24 hours... i think someone should make ONE of the threads a STICKY...

As far as ME.... target weight is about 15-20 lbs less than where I am now (in about 12 weeks I'll be there). Pre-w/o meal, about 1-1.5 hours before my workout is usually 4-6oz chicken, 3oz broccoli. Post w/o, 2 scoops of protein immediately after working out, protein-rich meal about an hour afterward.

Sibrek
03-31-2007, 01:13 PM
this is probably the 40th "pre/post WO nutrition" thread of the last 24 hours... i think someone should make ONE of the threads a STICKY...

As far as ME.... target weight is about 15-20 lbs less than where I am now (in about 12 weeks I'll be there). Pre-w/o meal, about 1-1.5 hours before my workout is usually 4-6oz chicken, 3oz broccoli. Post w/o, 2 scoops of protein immediately after working out, protein-rich meal about an hour afterward.

No carbs at all after working out?

tbush
03-31-2007, 01:14 PM
Pre: 1 scoop whey, 1 cup milk, apple
Post: 1 scoop whey, 1 cup milk, banana

I'm 196 dieting down to 185

skinny buckeye
03-31-2007, 01:18 PM
pre: 1 cup 0% milk/1 scoop ON pro complex/ 1 scoop creatine/ 1 starbucks coffee

post: 1 cup water/1 scoop ON pro complex/ 1 scoop creatine

KG89
03-31-2007, 01:18 PM
Pre: 1.5 scoops whey protein, 1 cup skim milk, .25 cups oats, kre-alkalyn, AAKG, BCAA Tab
Post: 1 Gatorade, 2 scoops whey protein, 1 cup skim milk, 1 cup oats

Bulking: Target Weight 190

Try gatorade pre for those electrolytes!

lilpinki
03-31-2007, 01:21 PM
No carbs at all after working out?

nope. Personally, it's not the way I WOULD HAVE SOMEONE DIET, and in a way it goes against a lot of what people (including myself) say, but this is the way a trainer I am using to prep for my show wants me to do things, and so far has gotten me great results, so I am confident in his protocol. After all there are many different ways to get to the same result, some just work for some people better than others...

GrndTheftAutumn
03-31-2007, 01:39 PM
Pre Meal -1.5-2 hours Before I eat 6oz of Chicken 2.5 Cups of Veggies and a bit of fish oil..yummy!

Pre/During/After
BCAA mix
Beta Alanine
Citruline Malate
30-40grams of WPI

After-45-60minutes
7oz of Lean Meat 2.5 Cups of veggies 4oz of avocado

user89489489438943
03-31-2007, 02:27 PM
isn't whey protein better before a workout? And dont you not want fat before? (the peanut butter) (IDK, thats why i made this thread)

is isopure Whey?

Isopure is the best protein in the market.

It's -> Ion Exchange Whey Protein Isolate.

I consume a trivial amount of fat because my workouts last one and a half hours (because I do cardio after) plus, I wait an hour before doing anything. And that is another reason why I consume casein protein (cottage cheese) before a workout so my pre-workout meal can last throughout my whole workout. Plus, you want to have protein in your system the whole time. Whey would be a bad idea.

Dave P
03-31-2007, 02:58 PM
On my current cut

60-90 Minutes Pre:
60g Avocado
1 Can Tuna
45g Broccoli
2g Fish Oil

30 Minutes Pre:
200mg Caffeine
200mg R-ALA
2g Creatine
5g Taurine

Before I jump in the car:
16g Peanut Butter
5g BCAA

During WO:
30g Whey Isolate
10g Xtend
3g Creatine
5g BCAA post-resistance/pre-cardio
200mg R-ALA post-resistance/pre-cardio

Immediatly PWO:
5g BCAA
200mg R-ALA

30-45 Minutes PWO:
60g Avocado
1 Can Tuna
30g Spinach
2g Fish Oil

Ibballard
03-31-2007, 03:00 PM
No carbs post workout is fine if you're cutting, since you aren't really trying to build the muscles so much as maintaining them, but if you are looking to bulk, carbs post-workout are essentially a must. You are going to have a hard time preventing continued catabolism after your workouts with just protein, or at the very least diminish the bioavailability of the protein you take in.

TaiBoxa
03-31-2007, 03:14 PM
current weight.. 282 when depleted 298-302 when glycogen loaded.
target weight 252 on stage by july

pre workout.. depends on day.. anywhere from pinto beans and pork chops to oats and eggwhites or even turkey and yams... usualyl 2hrs pre workout
30min pre workout aminos and lots of em

pwo aminos/tang
30min later pwo meal dependent on training session.

TaiBoxa
03-31-2007, 03:15 PM
current weight.. 282 when depleted 298-302 when glycogen loaded.
target weight 252 on stage by july

pre workout.. depends on day.. anywhere from pinto beans and pork chops to oats and eggwhites or even turkey and yams... usualyl 2hrs pre workout
30min pre workout aminos and lots of em

pwo aminos/tang
30min later pwo meal dependent on training session.

http://forum.bodybuilding.com/showthread.php?t=2021051 is my meal plan or a comple variations .. ima BUMP this mofo every chance i get while im hanging out at this forum lol

WatsupDog
03-31-2007, 03:30 PM
nope. Personally, it's not the way I WOULD HAVE SOMEONE DIET, and in a way it goes against a lot of what people (including myself) say, but this is the way a trainer I am using to prep for my show wants me to do things, and so far has gotten me great results, so I am confident in his protocol. After all there are many different ways to get to the same result, some just work for some people better than others...

Do you eat any carbs ?
If not how is your energy levels, and do you eat lots of fat instead ?

Robbyrh10
03-31-2007, 03:34 PM
1.5 hours pre- oats, whey, cottage cheese
15 min pre- 1 scoop superpump 250
Immediately after lifting- cell mass
PWO- oats, whey, banana

slaydox
03-31-2007, 03:35 PM
Current weight:130 Target weight:200

Pre workout i have Whey and something like a banana
Post workout i have whey, Creatine and something to spike my insulin. Usually runts as there dextrose

Sibrek
03-31-2007, 04:24 PM
Isopure is the best protein in the market.

It's -> Ion Exchange Whey Protein Isolate.

I consume a trivial amount of fat because my workouts last one and a half hours (because I do cardio after) plus, I wait an hour before doing anything. And that is another reason why I consume casein protein (cottage cheese) before a workout so my pre-workout meal can last throughout my whole workout. Plus, you want to have protein in your system the whole time. Whey would be a bad idea.
ooh.

i use AST vpII...any opinion on that

Bombers
03-31-2007, 04:55 PM
And what is your current/target weight?


Reps for replies.

30 mins Pre-WO: 1 scoop whey, 2 oz. peanuts.
PWO: 45-50g of whey and 20g sugar in water, then 1-2 cups of white rice.

lilpinki
03-31-2007, 09:12 PM
Do you eat any carbs ?
If not how is your energy levels, and do you eat lots of fat instead ?

no and no, my carbs are under 10%( usually 7 or 8), my fats probably 12-17... your body gets used it it after a while

TaiBoxa
03-31-2007, 09:29 PM
no and no, my carbs are under 10%( usually 7 or 8), my fats probably 12-17... your body gets used it it after a while

LIES! my body never gets used to it and hates it every bit as much as it did when i first started ><

lilpinki
03-31-2007, 09:45 PM
LIES! my body never gets used to it and hates it every bit as much as it did when i first started ><

hey... at least I CAN THINK, after 2 weeks... lol...

slaydox
03-31-2007, 09:59 PM
What, No cell tech yet? lol

TaiBoxa
03-31-2007, 10:02 PM
What, No cell tech yet? lol

cell tech too pwrful.. must be reserved for pro lvl !

slaydox
03-31-2007, 10:07 PM
lol

2 D
03-31-2007, 10:09 PM
Currently weigh 189-192 lbs. at 5'11", wanna get to around 178 lbs. of solid lean muscle mass with around 10% bf.

For lifting this is how I do it...

Pre workout meal (About 50-80 mins before workout)
-1-2 packages of instant regular flavored oatmeal w/ some blueberries and raspberries added for some anti-ox's and good nutrients.
-2-3 egg whites w/ ground pepper and occasionally hot sauce for flavoring
-2 cups of water

-One protein shake about 15 minutes before lifting occurs (Just one scoop)

Post Workout Shake
-One protein shake as soon as I can get my hands on it (usually about 10 minutes after the lifting stops) contains 1-2 scoops of whey, usually just one.

Post Workout Meal (About 30-50 minutes after post workout shake)
-Two slices of 100% whole wheat bread toasted PB&J (Natural Reduced Fat P.B. and half or sugar free jelly, 1 tbsp of jelly per slice of bread, with a very thin layer of P.B. and 2-3 cups of water.

For Cardio I've got an entire different routine, I'll eat a light healthy meal about an hour before hand with an energy shake that contains protein, some BCAA's and loads of vitamens and minerals. I'll let it digest and get out of my stomach, I hate having a full stomach when doing cardio, especially running. Then right before the cardio I'll have a small amount of fruit for an energy spike. Then post cardio I have some fruit and nuts (Natural Almonds) and then some kind of meal about 40 minutes afterward.

Note that I take all my daily supplements and medication usually right before my preworkout meal or right when I wake up. I usually only lift in the mornings due to my class schedule and also to the fact of how crowded the school gym is in the morning compared to the rest of the day.

jOzz
03-31-2007, 10:23 PM
post workout : ON whey, dextrose

justanothagirl
04-05-2007, 09:47 AM
Pre Meal -1.5-2 hours Before I eat 6oz of Chicken 2.5 Cups of Veggies and a bit of fish oil..yummy!

Pre/During/After
BCAA mix
Beta Alanine
Citruline Malate
30-40grams of WPI

After-45-60minutes
7oz of Lean Meat 2.5 Cups of veggies 4oz of avocado
what is WPI?

CRyan64
04-05-2007, 10:05 AM
Pre:
2hrs pre: 1 cup noodles
30min pre: 10g whey, creatine, BCAA's, (and stims on squat day)


Post:
Immediately Post: 75g dex., BCAA's, glutamine
45mins post: 1 cup noodles, 6oz pork

tdigi
04-05-2007, 10:13 AM
what is WPI?

Whey Protein Isolate

Read this too -->
http://www.bodybuildingforyou.com/protein/whey-protein-isolate-concentrate.htm

justanothagirl
04-05-2007, 10:18 AM
ohhhhhh i see, i have that :) ty!! reps on recharge

Bonebrake
04-05-2007, 10:23 AM
60-90 minutes pre-workout:
A quality well-balanced meal with plenty of protein, carbs, and some fat. 16 oz. of water and 5 grams of creatine monohydrate and a multivitamin.

During workout (120-150 minutes): 30 grams of dextrose, 8 oz. of apple or grape juice (adding another 20 grams of carbs), watered down for a total volume of 64 oz.

0-30 minutes post-workout:
8-12 oz. of skim milk, two whole raw eggs, 30 grams of dextrose, 30-60 grams of ON whey protein, and 5 grams of creatine monohydrate. 400 IU vitamin E and a multivitamin.

60-90 minutes post-workout:
Another well-balanced meal.

My current weight is 175 lbs. and 13% body fat. I would like to be 180 lbs. and 8-9% bodyfat when I finish my bulk and cut.

:)

grapemaster
04-05-2007, 10:42 AM
pre work out... egg whites and apples...

pre also and during (2 serving purple wrAAth + 10g leucine)

post egg white shake + dex + green mag on the side

post work out meal... a carb/pro mix.

right now I'm 215 10% bf... no real goals for the moment just progressing in my lifts, could get a lil leaner, mostly maintenance...keeping steady w/ a lil slow recomp.