question about 100% whey protein/help me build a daily nutrition program

Discussion in 'Fitness & Nutrition' started by D1G1T4L, Apr 10, 2008.

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  1. D1G1T4L

    D1G1T4L Active Member

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    So I've recently acquired 100% whey protein and I am just trying to find out how to properly use it and when (1 scoop is 25 grams i think)? Do I use it after work out for muscle recovery/growth? If so, how many scoops? Can I use it as meal replacement in the morning?
    I know that you should intake around same amount of grams of protein as your weight... 1 g per 1 lb or something like that

    I am 26, 5'10, weigh around ~166lbs.

    I was trying to build muscle a few months ago (gained 12-15 lbs) but now I am trying to get lean for the summer.

    my work out routine that I have been using for couple of months is
    I guess the most I have done lately is
    deadlifts = 275lbs - 5 reps
    squats = 225 lbs - 2 reps
    bench = 225 lbs
    military press = 115 lbs - 5 reps


    I've realized to get lean, I need a more "proper" nutrition plan and this is where I am hoping you guys can help

    This is out of my "ass" plan that I just came up with, hopefully you guys can tell me what I should change/modify it

    Breakfast:
    1 scoop of whey shake/some oatmeal/or cereal/nuts/avocado?

    midmorning snack: ? avocado ?/or cereal/nuts (at work)

    Lunch: chicken or some kind of sandwich, brown rice/veggies?

    Mid afternoon snack: 1 scoops of whey/banana

    After work out: 1 scoop of whey/banana ?

    Dinner: Grilled fish or chicken, brown rice or pasta, vegetables or salad.

    Evening snack: some cheese/avocado
     
  2. Icedtea

    Icedtea New Member

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    read the stickies
     
  3. D1G1T4L

    D1G1T4L Active Member

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    anyone else?
     
  4. white01325

    white01325 DIP CREW

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    7am poptarts
    8am steel cut oats
    10am poptarts and steel cut oats
    1pm ham
    3pm poptarts and ham
    6pm 8 tbsp natty peanut butter
    10pm poptarts
     
  5. CooperR6

    CooperR6 New Member

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    TBW = target bodyweight:

    60-90 minutes preworkout, have a solid, balanced meal:

    Protein = 0.25g/lb TBW
    Carbs = 0.25g/lb TBW
    Adding fat at this point is fine, use your discretion as long as it fits into your macro goals.

    20-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:

    Protein = 0.25g/lb TBW
    Carbs = 0.25g/lb TBW
    Fat should be minimized here. Guidelines aren't hard & fast, but I personally wouldn't exceed 20% of the cals of this meal, in other words, keep the fats here incidental, not added.

    Sooner the better postworkout - within 30 minutes, but optimally ASAP, have either a liquid or solid meal:

    Protein = 0.25g/lb TBW
    Carbs = 0.5g/lb TBW
    Fats here should be kept minimal to moderate.
    I personally start on this shake 60 minutes into my weight workouts, which take 80-90 minutes.

    Post-postworkout is simply your next sheduled meal, whether it's 1, 2, or 3 hrs later simply doesn't matter - especially if your immediate postworkout meal (which may be split up into 2 halves) was designed as above.

    NOTE: The small differences are mainly geared toward simplifying the guidelines. The rest of the recommendations about food types are pretty much the same. Also note that I no longer give a damn about GI, it doesn't really make a difference one way or another. If you want high GI carbs pre and/or during training, go for it. As time has passed, GI has proven itself to be a worthless, irrelevant index. Insulinogenesis is a separate issue, and striving to keep insulin up during & postworkout is a great idea. This is accomplished by both food type & food amount, the latter being more important. There's obviously a lot more to this, but that's the important basics. The rest is fringe.
     
  6. Drewski

    Drewski New Member

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    :nono:

    you forgot the pepsi and bread
     
  7. Cumstang02

    Cumstang02 New Member

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    and oreos
     
  8. solid snake

    solid snake New Member

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    squats and milk
     
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