Pre/During/Post workout and BCAA questions

[NYYanksFan]

Hey guys, great little board over here. I've been reading through a lot of it and some really good stuff! I'm just curious if anyone had thoughts on my diet around training and use of BCAAs. A little info, I'm 23, ~5'6", 153 lbs and maybe just under 10% body fat. I'm cutting down until June or so.

3 notes - 1) I don't/can't use whey protein, 2) I'm following Chad Waterbury's Summer Project program right now, half way through and 3) I just started using Xtend about 1.5 weeks ago, just 2 servings on lifting [3] days, 1 serving on HIIT [3] days, none of my off day.

When I lift in the morning before work, I only have 30 mins between when I wake up and head to gym, so a full meal won't work since I'll end up losing it during some of these workouts (they can be insane). With that in mind, how would this be?

7am - Fat free yogurt, 6g BCAAs, Coffee
7:30am - Workout, while drinking 6g BCAAs
8:30am - 12g BCAAs
9:15am - Oatmeal, natty PB, 2 eggs
12:30pm -> Bedtime - Mostly fat/protein/veggies

After the next 2 week phase, I'll probably go back to lifting after work in which case I have complex carbs/protein at 3:30pm, BCAAs at 5pm and lift 5:30pm, follow up with 12g BCAAs and a complex carb/fat/protein meal 45 mins later.

As for the BCAAs... If this enough to benefit from them? I'm doing what's suggested on the container. I really don't know if I can afford to have 50g/day like I often see suggested because that just adds up to too much money throughout the year for me right now. I can add maybe another serving before bed, but anything more than that is pushing it. For a guy around 155 lbs, what's the minimum amount of BCAAs I'd need daily to have them be effective?

Any thoughts/advice/input would be great!!

Thanks!

[young_squatter]

Dosing will depend on what you can afford. FOr best results we recommend 0.17 grams x bodyweight+20-40 grams of EAA from whey protein sipped pre/during/post workout. But this is not a necessity, you have to dose it to what you can afford. Yes you will see benefits with your dosing.

Xtend Faq Thread:
http://forum.bodybuilding.com/showthread.php?t=672898

This thread should help.

[NYYanksFan]

Great, thanks. What about the PWO meal? Is it okay to wait 45 mins before eating or do I need some form of protein or carbs sooner to having the PWO BCAAs? Do they work alone as a PWO meal?

[young_squatter]

Great, thanks. What about the PWO meal? Is it okay to wait 45 mins before eating or do I need some form of protein or carbs sooner to having the PWO BCAAs? Do they work alone as a PWO meal?

If you have in workout drink then wieght 30-45 min, if not I recommend taking 1-2 scoops whey protein then 30-45 min later whole food meal.

[Big Boi 1906]

If you have in workout drink then wieght 30-45 min, if not I recommend taking 1-2 scoops whey protein then 30-45 min later whole food meal.

Young Squatter,

Is the amount of whey pwo dependent on BW. And can ON 100% Whey be used during the w/o?

[young_squatter]

Young Squatter,

Is the amount of whey pwo dependent on BW. And can ON 100% Whey be used during the w/o?

Not really, I would actually do 1.5-2 scoops in the xtend mixture. And Ons whey is fine during workout.