Enough BCAA's?

[d_hunt]

I have been using this site for a reference for a year now. Lately I have been more interested in proper nutrition to include a proper PWO. I have read a good amount but I have a question though. Is there enough BCAA'S in ON 100% whey per serving for a good pre and post shake? Or should more be supplemented?

[RaginCajun]

what are you asking and what do you have? sounds like you need to do your homework

[gbrice75]

If you're having shakes/real food, there's no need to supplement with BCAA's IMO. I use BCAA's whenever I'm doing fasted cardio and/or lifting. Some people like to use them intra-workout, but I don't feel it's necessary.

[d_hunt]

I am working on my pre and post shakes still and was reading today some people consume 5-10g BCAA'S with both shakes. I see that my whey has 4.5g BCAA in it. I was curious if this is considered enough or if more is suggested. I usually have a shake before and after a work out followed by supper. My pre shake is still I'm the making. I'm thinking of a peanut butter sandwich with a shake.

[Back In Black]

I am working on my pre and post shakes still and was reading today some people consume 5-10g BCAA'S with both shakes. I see that my whey has 4.5g BCAA in it. I was curious if this is considered enough or if more is suggested. I usually have a shake before and after a work out followed by supper. My pre shake is still I'm the making. I'm thinking of a peanut butter sandwich with a shake.

Can you post your diet with macro's? If that is your proposed pre workout meal it's likely you have more to worry about than additional BCAA's.

[RaginCajun]

^^^^^^^^^^^thats what i was thinking, he only has two posts!

[d_hunt]

5'11"
165lbs
30 yrs old
8% ish body fat. Last checked using a tape measure awhile ago.

My diet consists of:

0600 - 1/2c oatmeal w/milk, Tbls regular peanut butter, 1oz sliced almonds, 1oz raisins.

0900 - 2 whole eggs, 1c Greek yogurt, nature valley granola bar.

1200 - left over dinner. Consists of 1 meat ( fish, chicken, pork). One vegetable. One fruit cup, no sugar added.

1430 - 1 scoop ON whey shake, granola bar.

1500 - workout 1.5 hrs. Included stretching, and cardio.

1630 - 1 scoop ON whey shake.

1730 - dinner. Varies to what wife makes but is always. 1 meat, 1-2 veggies.

2130 - ON cassen proteine shake, 1c cottage cheese.

I know my diet needs work if I'm to actually put on some weight. Before now my goal was simply be fit so I ate what I belived to be a healthy diet and called it good. I spent 8 years in the Army so fitness level is good, but I would like to see if I can gain more weight. I have read on here that I need to eat more to gain more. I have figured my average calorie in take with this diet to be 3000-3300 calories. I will post my TDEE later.

[Back In Black]

Do you wanna post a pic, not sure how you measured your bodyfat with a tape measure. If its correct then yes, you probably need to start about 3000 cals.

[IrishMuscle]

I was only slightly heavier than that when I decided to sort my diet out. You should be getting more actual food into you and less reliant on shakes. Worked for me anyway, just get a good diet and the mass follows. Goodluck

[d_hunt]

Do you wanna post a pic, not sure how you measured your bodyfat with a tape measure. If its correct then yes, you probably need to start about 3000 cals.

I can post a pic later tonight. The body fat measurement I used was using the Army's tape measure method. You measure your neck+chest+waist and then use a multiplier by age range to get a body fat %. It's not all that accurate I'm told, but it's a ruff idea I believe.

[Turkish Juicer]

Regardless of what you look like and/or your actual BF%, your diet needs some adjustments.

[d_hunt]

My TDEE = 4317
And RMR = 2035

So this tells me I'm far off of eating enough to successfully gain since I'm eating around 3000 calories a day. I know I need to eat more before a workout since at the moment its just a shake and granola bar. Perhaps I could add a meal between dinner and bed time meal also.

[Back In Black]

Your tdee sounds very high. What calculator did you use? Also, what multiplier? And what do you do for a living?

My stats are similar to yours, my maintenance is 2700 cals. I lift 4 days and do 2 tough cardio sessions. Though I'm not active at work.

[gbrice75]

I can post a pic later tonight. The body fat measurement I used was using the Army's tape measure method. You measure your neck+chest+waist and then use a multiplier by age range to get a body fat %. It's not all that accurate I'm told, but it's a ruff idea I believe.

Definitely post up a pic. To say the method above is inaccurate is an understatement. I'm quite sure some of us can give visual estimates that would be closer tbh.

[d_hunt]

Your tdee sounds very high. What calculator did you use? Also, what multiplier? And what do you do for a living?

My stats are similar to yours, my maintenance is 2700 cals. I lift 4 days and do 2 tough cardio sessions. Though I'm not active at work.

I used the calculator on bodybuilding.com's site it used a few different multipliers. Is there a better formula to use?
I'm an electrician for the railroad, and part time firefighter, and part time farm hand so rarely am I not busy. I workout 3 days a week for an hour each. Run 3-5 miles a week.

[Back In Black]

I used the calculator on bodybuilding.com's site it used a few different multipliers. Is there a better formula to use?
I'm an electrician for the railroad, and part time firefighter, and part time farm hand so rarely am I not busy. I workout 3 days a week for an hour each. Run 3-5 miles a week.

You can use Katch McArdle. In reality though, you'll only know where you maintenace is (and gaining/losing) by working out your cals and macro's on whatever diet you are following.

I agree with Turk, there is plenty to do with the above diet but will be interesting to see the cals and macro's for it and your results from it recently?

[d_hunt]

I will figure up what my diet equals to and post it.

[MickeyKnox]

5'11"
165lbs
30 yrs old
8% ish body fat. Last checked using a tape measure awhile ago.

My diet consists of:

0600 - 1/2c oatmeal w/milk, Tbls regular peanut butter, 1oz sliced almonds, 1oz raisins.

0900 - 2 whole eggs, 1c Greek yogurt, nature valley granola bar.

1200 - left over dinner. Consists of 1 meat ( fish, chicken, pork). One vegetable. One fruit cup, no sugar added.

1430 - 1 scoop ON whey shake, granola bar.

1500 - workout 1.5 hrs. Included stretching, and cardio.

1630 - 1 scoop ON whey shake.

1730 - dinner. Varies to what wife makes but is always. 1 meat, 1-2 veggies.

2130 - ON cassen proteine shake, 1c cottage cheese.

I know my diet needs work if I'm to actually put on some weight. Before now my goal was simply be fit so I ate what I belived to be a healthy diet and called it good. I spent 8 years in the Army so fitness level is good, but I would like to see if I can gain more weight. I have read on here that I need to eat more to gain more. I have figured my average calorie in take with this diet to be 3000-3300 calories. I will post my TDEE later.

that's not a lot of food bro.

My TDEE = 4317 if this is true and your intake is only 3000-3300, you would be asleep all day or dead by now. something is not right here.
And RMR = 2035

So this tells me I'm far off of eating enough to successfully gain since I'm eating around 3000 calories a day. I know I need to eat more before a workout since at the moment its just a shake and granola bar. Perhaps I could add a meal between dinner and bed time meal also.

[d_hunt]

Ok here is what yesterdays diet consisted of:

Meal 1 - 1/2 cup oatmeal, 2tbls Peanut Butter, 1oz Slice Almonds, 1oz Raisians - 723cal 19p 59c 33f
Meal 2 - 2 whole eggs, 5oz Yogurt, 2oz Granola Bar - 500cal 30p 47c 21f
Meal 3 - 6oz chicken breast veggies - 275cal 52p 0c 6f
Meal 4 - Granola Bar, Scoop Protein - 310cal 29p 31c 8f
PWO - Scoop protein - 120cal 24p 3c 1f
Meal 5 - 6oz chicken breast veggies - 275cal 52p 0c 6f
Meal 6 - 1 cup cottage cheese/1 scoop casein - 300cal 52p 7c 3f

2503 - cal
258g - protein
147g - carbs
78g - fat

Using the TDEE formula I found on a sticky to correct my scores-

66 + (13.7 x 75[1028]) + (5 x 180[900]) - (6.8 x 30[204]) BMR = 1724; BMR X 1.55 = 2672 TDEE

[d_hunt]

Here is a pic so anyone can guess my fat %

[gbrice75]

I'd say 11-12% ... pretty lean.

**edit** upon further inspection, your pic looks photoshopped... and not a very good job I might add. Please repost an unaltered pic if you want honest feedback. Touched up pics aren't hurting any of us... you're only hurting yourself.

If I'm wrong, then forgive me - but it REALLY looks photoshopped bro.

[busybody]

brice...just outta question. how can you tell if it's shopped? I guess I'm just oblivious to photoshopping...
and to the poster...as they've said, if you are eating correctly, bcaas or not you dont need to be specific about such things.
your body will make what it needs outta the protein you intake. unless you have hepatic problems or Lou Gehrigs,
you probably just need to make sure you are getting the proper protein intake. Meats, nuts, dairy, protein shakes.

[d_hunt]

I'd say 11-12% ... pretty lean.

**edit** upon further inspection, your pic looks photoshopped... and not a very good job I might add. Please repost an unaltered pic if you want honest feedback. Touched up pics aren't hurting any of us... you're only hurting yourself.

If I'm wrong, then forgive me - but it REALLY looks photoshopped bro.

Hmm. You make it sound like I look bad. =( My phone does not take the best pictures but I assure you that it's myself unaltered. I could post another pic but it would be awkward to remove my shirt and take one at work. Is another photo needed or is your fat % guess good from this photo?

[Back In Black]

It's not great lighting but 10-12% looks about right.

Work out your tdee using the figures now at your disposal and put a diet together for us to critique.

[gbrice75]

Hmm. You make it sound like I look bad. =(

Nah, not at all. You look good, it just appears that the abs are sort of 'painted' on, or at least the shadowing, at least around the belly button. Again, if that's all you, then good job.

My phone does not take the best pictures but I assure you that it's myself unaltered. I could post another pic but it would be awkward to remove my shirt and take one at work. Is another photo needed or is your fat % guess good from this photo?

You can post another pic if you want, that's up to you. My estimate is based on this pic.

[MickeyKnox]

I'd say 11-12% ... pretty lean.

**edit** upon further inspection, your pic looks photoshopped... and not a very good job I might add. Please repost an unaltered pic if you want honest feedback. Touched up pics aren't hurting any of us... you're only hurting yourself.

If I'm wrong, then forgive me - but it REALLY looks photoshopped bro.

interesting point Brice. if you look closely at the floor behind subject you'll notice the undeniable raised edge that is present in most Photoshopped photos. don't believe me? check out some of Craig Golias photos. its common knowledge he photoshops his own..and bangs ladyboys..lol

but...maybe your floor is uneven.....at that exact spot.

[d_hunt]

Here is another picture since the topic is if it's a real photo of me or not. I have prided myself on my Abs and worked hard at them during my years in the Army. I understand that some would try to alter photos, but if I did I would make myself look like I want to. Another 20 pounds.
I will work on a diet plan to post on here for critiquing soon so I can begin a new diet to hopefully gain some more mass.