My Pre/Post workout shake

[tallguy23]

How is this for a pre and post workout shake. I take one before, about 30 min, and right after I work out.

Pro Car Fat Cal
Ground Oats 15 81 9 450
Whey Protein 50 0 2 208
Banannna 0 23 0 90
Totals 65 104 11 748


I mix the ground oats and whey and drink them and just eat the bananna without mixing or grinding it up.

[boDAWG]

how many ground oats do you mix to get 104g of carbs?

i've been doing this
2 scoops of protein
1 cup of skim milk
1 cup of ice
1 bannana
5 strawberries

it gets me plenty of carbs and plenty of protein plus its yummy, well sometimes

[Scarface69]

you dont need anymore than 30g carb pre workout.

my pre workout meal (45-60 mins before starting 1st set) consists of 12 egg whites, 1/2 cup oats.

PWO, 2 scoops whey, 1/2 cup oats, 1 banana.

PPWO, 250g chicken breast, 1 cup brown rice, veggie (green beans, spanich or broccoli)


I've been doing the above for 3 months now and still manitaining my 8% BF.

[tallguy23]

I mix three servings of quaker oats for 81 grams of carbs and a bananna for the other 23.

Scarface69 would you recomend dropping some carbs preworkout? I'm trying to bulk up, I'm 6'8" 238lbs and need to eat a little over 5000 calories each day and I figured preworkout would be a good time to get them in.

[Scarface69]

bulking or cutting, take it from me I've gone through cutting diet and recently started a lean bulking diet (4700 cal aday).

I find that anymore than 30g pre workout is too much. in fact the food will stay in your stomach for much longer and wont be digested as fast. just stick to 1/2 cup oats and report back in 2-3 weeks how it worked with you!

if your looking to fill your dialy calories then its ok to take upto 80g carbs in your first meal. try to consume your carbs around your WO (80g first meal, 30g pre-WO, 60g PWO, 60g PPWO, 60g PPPWO). my last carb meal is at 6 pm. after that I start my pro/fat meals.

[tallguy23]

Thanks scarface69. Would you mind posting a copy of your 4700 cal lean bulk for me to look at?

[boDAWG]

i think you need some bcaa and flaxseed oil in your PWO

[boDAWG]

where is the waxy? or glutamine?

[crazyhorse1960]

hey guys im new to the diets but i read in the sticky on top of these threads (IMPORTANT: So you wanna learn how to Diet? (Multi-page thread 1 2)
muriloninja video) click on that its been real use full so far.check it out and let me knw what you think!..

[boDAWG]

hey guys im new to the diets but i read in the sticky on top of these threads (IMPORTANT: So you wanna learn how to Diet? (Multi-page thread 1 2)
muriloninja video) click on that its been real use full so far.check it out and let me knw what you think!..

YEAH ummmmm

[M302_Imola]

i think you need some bcaa and flaxseed oil in your PWO

Don't you think the whey has enough BCAA's in it for pwo recovery?

[Schuldiner]

^^^exactly. Whey or just BCAAs, not both imo.

[Panzerfaust]

I honestly do not know how to answer your question because you never posted your STATS, and take any answer you do get with a grain of salt until you do post your STATS.

I can tell you what is good PWO but as far as amounts, not a clue for you specifically.

[tallguy23]

I honestly do not know how to answer your question because you never posted your STATS, and take any answer you do get with a grain of salt until you do post your STATS.

I can tell you what is good PWO but as far as amounts, not a clue for you specifically.

If you read down it says that I am 6'8" and 238lbs. Not sure what other stats you want, I'm 24 and my bf is around 13-15% and I need a little over 5000 calories per day to gain weight.

[patrick1]

scarface
how do you fit in a pppwo if your last carb meal is at 6pm
i plan on having my last carb meal at 7pm and can only fit in a ppwo meal
how much protein should be in your pre meal

[Scarface69]

scarface
how do you fit in a pppwo if your last carb meal is at 6pm
i plan on having my last carb meal at 7pm and can only fit in a ppwo meal
how much protein should be in your pre meal

I have 8 meals aday and 1 protein shake which is the PWO.

I start eating at 6am. 2 hours between each meal. depends on what time of the day I workout, its usually in the AM. so its something like this;

6am, 1st meal (breakfast), pro/carb
8am, 2nd meal, pro/carb
10am, 3rd mean (pre-workout), pro/carb

11am workout

1pm, PWO shake, pro/carb
2pm, 4th meal, PPWO, pro/carb
4pm 5th meal, pro/carb

7pm 6th meal, pro/fat
9pm 7th meal, pro/fat
11pm 8th meal (before bed), pro/fat


I usually take 40-50g of protein in each meal. weither its pre or post WO. I try to consume 400g of protein aday.

hope that helps!

[patrick1]

yes busy day!
i weigh 185lbs do you think i should be having more than 300
which is roughly what i do know