Pwo and post cardio shake?

**SuperLift** · 01-29-2011, 01:32 PM

If you do cardio pwo is it still beneficial to have carbs in your shake or to go with out? Im doing usually about 30 mins cardio post workout and my shake that I take immediately after cardio consist of whey/dextrose. Am I pissing in the wind?

**baseline_9** · 01-29-2011, 01:36 PM

What are your goals?

Either way I would personals prefer to consume dextrose during my wrkout and oats PWO

If you want to experiment with a simple carb PWO i reccomend waxy maze

**gbrice75** · 01-29-2011, 02:09 PM

I agree with base. The short answer is no, carbs after your workout/cardio session isn't a problem, and actually should be a staple. I'm a fan of complex carbs PWO though, i'm not looking to spike insulin , but rather just to get some activity going, which complex carbs will do just fine.

Waxy Maize is good, you can also look into Vitargo.

**SuperLift** · 01-29-2011, 02:11 PM

I'll definitely try some waxy out. As for person goals, I'd like to put on a little muscle while hardening up a bit as well. I'm eating pretty pretty clean, could definitely be cleaner if I put the effort in though.

**baseline_9** · 01-29-2011, 02:15 PM

Post ur whole diet and training routine then in this thread

Lets see what you have got

Anyone who wants to gain LBM and loose BF is asking for a lot IMO. So the training, cardio and diet will need to be bang on

**SuperLift** · 01-29-2011, 02:41 PM

Well the diet is halfway decent, not spot on. Something kinda like this.

1)
10 egg whites
1 slice cheese
3 packs of grits (60 carbs)

2)
3 eggs scrambled
1 small potato diced with onion/peppers

3)
2 scoop whey
1 cup oats

4)
3oz Turkey
2 slice wheat bread
Lettuce/tomato/onions on sandwich
1 handful of potato chips
1 can tuna for extra protein (20g)

5)
2 scoop whey
1 scoop dextrose

6)
2 can tuna OR chicken breast
2 small baked potatoes

7)
6oz chicken
Rice OR Beans OR pasta

8)
2 scoop casein protein

**SuperLift** · 01-29-2011, 02:46 PM

I eat first meal when I wake up around 530-6am then 2nd I eat at work around 8-830. I'm a firefighter so we usually eat 3 meals together. We all try and keep it fairly healthy, but there is the occasional bacon. Lol. However I do try and stay away from sweets and excessive amounts of fat such as fast foods.

**baseline_9** · 01-29-2011, 03:01 PM

Originally Posted by SuperLift

Well the diet is halfway decent, not spot on. Something kinda like this.

1)
10 egg whites
1 slice cheese Cut the cheese, it does noting for you at all. Without the cheese this meal is spot on.
3 packs of grits (60 carbs)

2)
3 eggs scrambled Eggs again! Change this to a meat source, chicken breast etc..
1 small potato diced with onion/peppers Optimally sweet potato. Add some fats. EVOO for example

3)
2 scoop whey
1 cup oats

Is this a PWO meal? If not drop it and make it more like meal two (with changes I suggested)

4)
3oz Turkey
2 slice wheat bread
Lettuce/tomato/onions on sandwich
1 handful of potato chips
1 can tuna for extra protein (20g)

Not so good. Cut the chips and if it must be a sandwich make sure you are using some decent wholegrain bread. Optimally change your carb source to a natural source, oats, potatoes, rice,lentils etc...

5)
2 scoop whey
1 scoop dextrose

Is this a PWO shake. IDK man, if it is make it the same as your original proposed meal 3

6)
2 can tuna OR chicken breast
2 small baked potatoes

Good meal but I see no added fats, EVOO or some kind of good oil

7)
6oz chicken
Rice OR Beans OR pasta

Same critique as above. Pasta is not grat. If you must have it make it wholemeal

8)
2 scoop casein protein

This is ok but if it was me I would rather choose a animal source with a little fat. Beef is great B4 bed

Some basic critiques above but TBH I need to see ur stats (bodyfat and weight) and need macros for each meal to male any kind of accurate critiques

**SuperLift** · 01-29-2011, 03:07 PM

Oh sorry forgot training! As I said above, I'm a firefighter so I work 1 day on 2 days off. Sometimes I'm able to go to the gym while at work, somedays im not able to so my routine switches up kinda often. At the very least I'll do weights 2 days on and 1 day off. On weight training days ill get 20-30 mins of cardio immediately after my weight session. An avg week would look something like this.

1) Chest
2) Back
3) Cardio
4) Shoulders
5) Arms
6) Cardio
7) Legs

Usually on my work days that we make it to the gym I'll just do cardio, so if I have to skip a day it's cardio that I skip. It averages out to having 1 day off from the gym per week.

**SuperLift** · 01-29-2011, 03:12 PM

Meal 5 is the post workout meal. I'll try and do a little more whole foods than shakes.. Are you saying drop the grits in the morning and eat 10 egg whites only? Goals - I'd like to be around 8-9%, nothing to crazy.

**baseline_9** · 01-29-2011, 03:31 PM

Originally Posted by SuperLift

Meal 5 is the post workout meal. I'll try and do a little more whole foods than shakes.. Are you saying drop the grits in the morning and eat 10 egg whites only? Goals - I'd like to be around 8-9%, nothing to crazy.

No sorry I have edited that bit. Imeant to say without he cheese

**tjax03** · 01-29-2011, 03:39 PM

Originally Posted by SuperLift

Meal 5 is the post workout meal. I'll try and do a little more whole foods than shakes.. Are you saying drop the grits in the morning and eat 10 egg whites only? Goals - I'd like to be around 8-9%, nothing to crazy.

I may be wrong but I think that was a typo. However, you would be better off replacing the grits with oats. 8-9% is not a cakewalk. For most people, once they get to around 10% or so it becomes more difficult to lose fat. You may find it necessary to start doing early morning fasted cardio. Personally, that has been my most effective means of cutting fat. If you are worried about catabolism, you can take some BCAAs before the fasted cardio.

The only additions I would make to what has been said above would be to try and include green vegetables in at least a few of your meals each day. Broccoli, spinach, kale, etc are your best bets. Also, if you get tired of your carb sources and need a change, look into quinoa. It is a superfood grain that is an excellent carb source as well as being relatively high in protein for a grain. Finally, you can also eat peanut butter in addition to olive oil to get your fats. I would also supplement with fish oil capsules. If you are able, perhaps post some pics so we can see where you are at the moment and make adjustments from there.

**SuperLift** · 01-29-2011, 05:16 PM

Ugh I hate the early morning cardio!! Lol. I may try and do it atleast 1-2 days a week in addition to my current routine. I'll probably pick up some fish oil caps as well.

**SuperLift** · 02-09-2011, 04:29 PM

Hey baseline, ive switched up the diet for about a week now and im liking it a lot better. Tell me what you think bro!

1) (while cooking breakfast)
1 scoop whey
1 banana

2)
10 egg whites
3 packs grits (60 carbs)

3) (pre workout)
1 Chicken breast
2 cups whole wheat pasta (roughly)
1 cup green beans (small amount of evoo added while steaming)

3) (Post workout)
2 scoop whey
1 cup oats (powdered)
1 banana

4) (ppw meal)
1 chicken breast
2 cups brown rice (roughly)
1 cup broccoli (small amount of evoo added while steaming)

5)
2 cans tuna (40g prot)
2 slices whole grain bread
1 slice low fat cheese

OR (depending on schedule)

2 scoop protein
1 cup oats

6)
1 chicken breast
1 sweet potato med size

7)
1.5 - 2 cups ground beef 93% lean

How ya like that?

**baseline_9** · 02-09-2011, 04:57 PM

Sound like a loT of carbs if ur trying to cut

Also IMO u dont need to eat carbs at any other time than around/ durring ur weight session and at breakfast. Consume all ur carbs in the following meals

Breakfast
Pre-workout
Intra-workout
Post-workout

No need to feed urself fuel to sit on ur arse and walk around all day. That is what stored bodyfat is for

Drop the bannanas and change them to some form of berrys. Lower in sugar and probably much better for you overall

Get the macros up if u want more specific guidance

**baseline_9** · 02-09-2011, 05:03 PM

shoot for 97% beef if u can find it aswell

**MACHINE5150** · 02-09-2011, 05:46 PM

Originally Posted by SuperLift

I eat first meal when I wake up around 530-6am then 2nd I eat at work around 8-830. I'm a firefighter so we usually eat 3 meals together. We all try and keep it fairly healthy, but there is the occasional bacon. Lol. However I do try and stay away from sweets and excessive amounts of fat such as fast foods.

THOUGHT I KNEW YOU FROM SOMEWHERE

Uploaded with ImageShack.us

**gbrice75** · 02-09-2011, 06:13 PM

^ ^ ^ lmao! Nice choppers man!

**SuperLift** · 02-10-2011, 11:45 AM

Hahaha that guy in the pic has some not so manly features.!

**SuperLift** · 02-10-2011, 11:50 AM

Baseline, not really trying to cut exactly. I'd just like to try and keep the fat off while trying to gain muscle. I'll definitely take into account what you said about cutting the carbs except around breakfast and pre/post workout. I can still gain some muscle/strength with this technique ya think? I am kind of a hard gainer I would say. I got some juice stored away but wanna save it for another month or so. Currently weighing 220 lbs at 6'2. Bf around 12%

**baseline_9** · 02-10-2011, 12:53 PM

Yeh diet is ok

Without macros all i will say is run that exact diet for 2 weeks and see where ur weight is

If u wanna stay lean'ish u need to alow ur weight to creep up slowly over time

Somthing i have never been good at in the past!

Keep the gains clean and trust me u will not regret it

**baseline_9** · 02-10-2011, 12:56 PM

It sounds crap and not what u want to hear but if u can gain a solid pound of muscle a month over time that is doing well

Keep the cardio in there

**SuperLift** · 02-10-2011, 02:05 PM

Haha yeah unfortunately gaining lbm is a rather slow process. So do u reccomend that I keep it where it's at now or drop a few carbs in meals other than breakfast, pre and post? Even tho I'm just sitting around I feel like I'm getting smaller when I don't eat a lot of carbs lol. Or maybe its just a mental thing?