For those who train and take protein/supplement!

[Ange]

A little motivation for today :



Eric

well to look like that you need some(read many) other type of "supplements"

Ontopic: me I usually just the cheapest whey available. all powders commes from the same factories anyways. when I'm on a strict diet I'll use some isolate. I guess the trueprotein is good if you want to make a cocktail of different types of amino acids.

[TT Eric]

Nice to hear from you Nomiez! A basic guideline is to aim for at least 1.5g of protein per lbs of bodyweight, 2g is even better. So at 136lbs you should aim to be into the 200-270g per day broken down into 6 meals (or at least 5). For fat, from good sources you should aim to .5 to .1g per lbs of bodyweight, so around 68 to 136g per day (you should not go under .3-.35g per lbs). Then you adjust your carbs along to the goal, cutting, maintain or bulking.

Seems now you wanna cut a bit, it's nice, when you'll get to a B/F % you are comfortable with, just add more carbs, we usually don't make mass gain while cutting, so it need to be temporary till you get your wanted waist.

I do not believe in getting too much carbs to help fast bulking either, your are taxing your metabolism, too much carbs = high insulin = cortisol = fat storage mode + low testosterone. The more one make bulking sessions, the harder it will become for him to loose weight in the future.

You do well by changing your routine, this kind of routine is really taxing, especially by doing the legs twice with only 2 days off in between Sunday and Wednesday. Training hard like this will certainly get you to overtrain and reduce results.

A quick overview of your diet (which already show seriousness and dedication) :

You can include rice into your diet, but brown rice
You seems to eat too much Wheat, as it contain gluten, gluten induce cortisol production = lower testo + fat storage. Go with moderation.
Include Avocado into your diet if you don't, this is one very good source of good fat
You can include some yolk into your diet, even if there is cholesterol in it, it's considered good fat, good cholesterol.
In your PWO shake, you need to include carbs that induce insulin, something like 50g (or a bit more) of malto, or waxymaze. Since your muscle have depleted their glucose after training, they are more receptive to glucose as normal as they are in need, so glucose intake is more optimal at this time, this will help absorption of other nutriments too, like creatine.
If you do not take creatine, you should! Best time to take creatine is with PWO shake : 5g, and I find it good to take 5g in the morning too.

If you have more questions, don't be shy.

Eric

[TT Eric]

well to look like that you need some(read many) other type of "supplements"

Ontopic: me I usually just the cheapest whey available. all powders commes from the same factories anyways. when I'm on a strict diet I'll use some isolate. I guess the trueprotein is good if you want to make a cocktail of different types of amino acids.

There is quality in protein, some are denatured, but yes there is few manufacturers, but there is different qualities.

Those guys are on juice yes, but they also have something that not a lot of people have : genetics. A lot of people take juice but don't have the genetic, so they don't end-up like they do, even if they take insane quantity.

They also train real hard, are dedicated, eat the right foods, take the good supplements, rest, drink enough water... the juice is the booster on top of all that, juice without hard work doesn't produce results like that.

Eric

[Ange]

They also train real hard, are dedicated, eat the right foods, take the good supplements, rest, drink enough water... the juice is the booster on top of all that, juice without hard work doesn't produce results like that.

Eric

naturally they work hard like any top professional. But don't kid yorself thinking these guys are not walking needlecushions. The variety and amount of drugs they need to take to stay on top of the game is pretty sick. Massive amounts of test as base, bulking androgens, cutting androgens, growth hormones, insulin, igf-1. Every top pro uses this. About gh Jay Cutler told some guy asking him about gh something like, "use as much as you can afford" in other words the more the better.

Ontopic: Yes trueprotein is good if you want specific protions/aminos. either way natural foods beats powders. powders is just for convenience.

[TT Eric]

I agree for hormone, and its not a secret that those guy are on juice, so don't worry I'm not kidding myself. Just that too much people use that excuse because they cannot reach acceptable results from their poor training, poor will, poor nutrition, poor genetic...

I do not agree that powders are for just more convenient.

The reason is simple, no protein from food can get as fast as protein powder in the bloodstream, fast absorbed protein with high concentration in BCAA, especially Leucine, which is a signaling agent to start muscle protein synthesis, the faster you can have it in your system, the faster you break the catabolic state and return in anabolic state, the better it is. No protein from food can provoke muscle synthesis as fast as protein from powder like Whey. Likewise when you wake-up in the morning and wanna break the catabolic state from the night, it's a good time to take it.

On the other hand, even if protein powder like whey have proven to be extremely effective to initiate muscle protein synthesis, protein from food, while not provoking the same level of protein synthesis (it will still do), will supply a longer stream of protein to build muscle on a longer term.

For example, after ingesting a shake of whey the amount of amino acids will reach it's peak in the bloodstream about an hour after ingestion and will provide amino acids for another hour (2 hours total).

A steak will hit it's peak delivery about 3 hours after ingestion and will provide amino acids for another 3 hours (6 hours total).

Whey is like the 'boss' with the huge whip calling all the employees to start working, but the steak will feed the workers will material on a long period to complete the job.

So each has it's purpose.

Whey in the morning and PWO, whole foods the rest of the time. Casein or MPI before going to bed can be good too, as it will deliver protein over a long period of time like almost like a steak. Or you can have some protein food before going to bed, if you can sleep with it in the belly.

Eric

[NOMIEZVR4]

Nice to hear from you Nomiez! A basic guideline is to aim for at least 1.5g of protein per lbs of bodyweight, 2g is even better. So at 136lbs you should aim to be into the 200-270g per day broken down into 6 meals (or at least 5). For fat, from good sources you should aim to .5 to .1g per lbs of bodyweight, so around 68 to 136g per day (you should not go under .3-.35g per lbs). Then you adjust your carbs along to the goal, cutting, maintain or bulking.

Seems now you wanna cut a bit, it's nice, when you'll get to a B/F % you are comfortable with, just add more carbs, we usually don't make mass gain while cutting, so it need to be temporary till you get your wanted waist.

I do not believe in getting too much carbs to help fast bulking either, your are taxing your metabolism, too much carbs = high insulin = cortisol = fat storage mode + low testosterone. The more one make bulking sessions, the harder it will become for him to loose weight in the future.

You do well by changing your routine, this kind of routine is really taxing, especially by doing the legs twice with only 2 days off in between Sunday and Wednesday. Training hard like this will certainly get you to overtrain and reduce results.

A quick overview of your diet (which already show seriousness and dedication) :

You can include rice into your diet, but brown rice
You seems to eat too much Wheat, as it contain gluten, gluten induce cortisol production = lower testo + fat storage. Go with moderation.
Include Avocado into your diet if you don't, this is one very good source of good fat
You can include some yolk into your diet, even if there is cholesterol in it, it's considered good fat, good cholesterol.
In your PWO shake, you need to include carbs that induce insulin, something like 50g (or a bit more) of malto, or waxymaze. Since your muscle have depleted their glucose after training, they are more receptive to glucose as normal as they are in need, so glucose intake is more optimal at this time, this will help absorption of other nutriments too, like creatine.
If you do not take creatine, you should! Best time to take creatine is with PWO shake : 5g, and I find it good to take 5g in the morning too.

If you have more questions, don't be shy.

Eric

Hey Eric, thanks for the feedback. A little more information in regards to my diet...based on what I'm eating currently, how many grams of protein do you think im consuming currently? My problem is that its hard for me to eat too much. The good thing is that since I have cut back on the carbs I do feel more hungry and the meals I eat nowadays aren't as filling as they once were with rice and bread..

Maybe 1-2 times a week I do eat scrambled eggs...so I do consume the yolk portion of the egg as well. So what I understand your saying is that it is OK for me to consume heavy carbs after a workout session and that my body will absorb it all? Also the preworkout drink I take, superpump has creatine in it.

[TT Eric]

It's impossible to me for say how much protein you are eating since, you would need to weight each food! But if you have a way to weight them, you can use this tool to calculate each meals :

http://webprod3.hc-sc.gc.ca/cnf-fce/...erche&lang=eng

Yes carbs after training is good but not one hours after, inside the first 30min is better and they need to be fast absorbed carbs too!

You can take creatine before, but on your next purchase get some that you can take after the training with the carbs, it's the best way to get them absorbed.

Eric