Quote:
Originally Posted by CFD
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.
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Interesting. I'll drop the bars, didn't like them much anyway. I've always avoided Gatorade like the plague due to it's sugar content. I'll look in to some options there. I was using an Ultramet Packet by Champion Nutrition after working out over the winter. They offer a "lite" version I can check in to.
It takes me about an hour to finish weight lifting. I don't stretch and I don't warm up (I know I know) and just get right to it. If I start getting in to heavier weights I will warm up my shoulders since I've had problems there but other than that none. I'll do a set and try to only rest 30 seconds between the 5 rep sets. When I switch workouts to a more standard 3 sets of 8-10 reps I rest about 2 minutes between sets, but that's on down the road.
I then hit the cardio for 30 minutes, so total time in the gym is about 1.5 hours 3x a week. If the weather's not bad I may do another 30-45 minutes of cardio (brisk walk) on Saturdays just to get a bit extra.
I was having another scoop of the ON Whey and 2tbsp of peanut butter at 6pm when I got home from work, but eliminated that as well to cut down.
I'm trying to stay around 1800 cals / day. I have a desk job so I'm sitting on my butt all day.
I forgot to add in the flaxseed 2gr/day, red yeast rice 1.2gr/day and the multivitamin.