Quote:
Originally Posted by Speedy1975
I do eat the protein bar right after my work out. Today's was a "Pure Protein" brand (hey they're $1 at the grocery right now). 18G or protein 19G of carbs but only 2G of sugar.
I'll check back with you at the end of the month when I'm changing my workout again. I change it up every 90 days and March 1 will be a new one.
Today's workout:
HS Hack Squat 265 @ 5x5 notes - too easy go to 275 next week
HS Leg Press 585 @ 5x5
HS Leg Extension 150 @ 5x5
HS Leg Curl 135 @ 5x5
Seated Calve Raise 90 @ 8/4 (20 second negatives on each rep)
Super Nose Breaker 90 @ 5x5
Reverse Grip Bench Press 155 @ 5x5
Cable Rope Tricep Extensions 100 @ 5x5
30 minutes light intensity treadmill cardio
Meals today will be:
Pre Workout 1 scoop ON Whey 6:30am
Post Workout Pure Protein Bar / 2 cups coffee no sugar 9:30am
Lunch
Baked chicken breast
2 cups brocolli 1 tbsp ICBINB
1 cup brown rice
1 small bag sun chips
Afternoon Snack
Some kind of orange thing can't remember what it's called but not an orange
Carb Master Yogurt
Dinner
TBD
I agree on the starving ones self being a bad idea. I try not to lose more than 1-2 pounds per week. More than that and you risk eating in to the muscle. I gradually drop calories until I level out to the 1-2 lbs per week lost and track my strength at the gym and body fat with a OMRON body fat monitor. Works decent.
I can definitely feel the reduced calories, but as long as I do ok at the gym I stick with it. If my strength starts to wain at the gym, I add 200 cals/day and go from there.
I do eat two cheat meals a week. One on Sunday and the other on Wednesday but don't go too crazy.
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I hate to break the news to you but your protein bar is a glorified candy bar, read the ingredients, you will see.
If you want a simple effective post work out drink get gatorade in powdered packets,or a product like carbo gain, add one scoop or packet to two scoops of your ON and nothing else in it. Within 20 min. of your work out is the most important time to get protein, the gatorade (sucrose and dextrose) or carbo gain (maltidextrose) is hi GI and will raise your insulin levels fast ( this is the only time that's desireable) insulin is needed for muscle to absorb protein and acts as a transport system to get it to your muscles when they need it. Other ingredients like complex carbs and fats slow down the absorbtion.
The other thing I'm noticing about your food intake is that you are not eating balanced and only eating 2 meals a day, you should be eating 5-6 meals a day more balanced and more carbs earlier in the day when you burn them and your protein levels are much to low. Even if your cutting you should still eat more balanced and more often, you can cut cals by cutting carbs slightly but you need the protein. You also have no fat in your diet (poly's and mono's) the only fat I see (and I'll bet it's saturated) is what's in your "protein bar".
One other question, how long have you been training like this and how long are you spending in the gym, from your workout it seems like you are spending to much time on your workouts or flying through them, you may be overtraining.