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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Ideally you would want to have a meal after your pwo shake , but you will have to see how ...


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Old 01-06-2009, 06:48 AM   #741
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Ideally you would want to have a meal after your pwo shake , but you will have to see how you feel on that alone. Whey is a fast digesting protein so it wont last that long in your body , you may want to have a mix of casein/whey if your not going to have a meal after, that way you have a better chance of making it til morning.

Also what time do you go to bed ?

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Old 01-06-2009, 07:07 AM   #742
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I go to bed 10:30-11:00ish. Sometimes a bit later.

I was thinking that about the having a meal after as well. I was thinking maybe I'll cut down the amount of carbs right after the gym and the split it into 2 smaller ones. 1 quick PWO shake and then should I go right back into fats and no carbs before bed or keep up with the carbs for one more small meal?

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Old 01-06-2009, 07:48 AM   #743
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If you have a small amount of carbs PrWO, it seems to increase insulin sensitivity PWO. I would only do it for one meal after instead of two, but I haven't done a TCD. I'm curious to hear Talo's opinion.

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Old 01-06-2009, 08:04 AM   #744
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What I did last night was 100g of whey with 114g of WMS at 8:00pm then at 11:00pm I had some salmon with asparagus and butter.

So I would just load up on your carbs then go back to the fat/protein.
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Old 01-06-2009, 08:41 AM   #745
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Ok so if I do the carb load PWO and then another fats/pro meal before bed the only problem is that then I am way over on cals. My PWO shake will put me up to around 2900 or so...then add another 400ish cals for the next meal. Should I just not worry about the total cals so much on workout days?

IW
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Old 01-06-2009, 09:26 AM   #746
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Quote:
Originally Posted by iron_worker View Post
Ok so if I do the carb load PWO and then another fats/pro meal before bed the only problem is that then I am way over on cals. My PWO shake will put me up to around 2900 or so...then add another 400ish cals for the next meal. Should I just not worry about the total cals so much on workout days?

IW
Are you keeping your calories at 2900 on training / non training and carb up days ?

If you are then don't worry about going over 400ish cals ON TRAINING DAYS. See my last two days were 3670 and(TD) 3172(NTD) . That's a 500 cal difference. You do need and want more calories on training days.

But if your high is 2900 then non training should be around 2500.
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Old 01-06-2009, 11:02 AM   #747
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Well I'll start at ~2800 TD and ~3200 on NTD and see how it goes. I think it may be a bit high but I can always adjust that later when I see how my body reacts to this new diet. I'm not really in a hurry to trim up. I may go to Mexico again this spring or the DR but that would be in 6 wks or so and I don't want to drop weight that fast. Too much risk of losing strength/muscle like last year.

I'm right around 190lb and 6' tall. I'd guess that I'm 16-17% bf.

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Old 01-06-2009, 11:34 AM   #748
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Quote:
~2800 TD and ~3200 on NTD
The other way around.
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Old 01-06-2009, 08:35 PM   #749
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Ya thats what I meant. lol you got me.
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Old 01-06-2009, 08:45 PM   #750
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Tuesday Jan 6th/2008

Weight: 188.9lb ... kinda weird because I dropped a pound while eating almost 3k cals and hardly shitting... where did it all go?

Floor Press
bar x 8
135lb x 5
165 x 3
185lb x 2
205lb x 1
215lb x 1
225lb x 1
235lb x 1
245lb x 0
215lb x 3

Well this was more like a pin press because the rack has built in safety that are high enough to keep the weight off the back of my arms by just a little bit. I wasn't too impressed with my performance here.


Pull Ups
bw x 7,6,5,4


Seated DB Clean and Press
20lb x 10
22.5lb 3x10

The 25s and 27.5s were all taken someone...god damn new years resolutioners taking up all the DBs.

Thougths

Well I don't know if its the effects of the TCD or my body just doesn't like the floor press exercise. I thought I'd be able to hit my bench PR but nope. Hopefully in a week or so my body will be used to this diet.

Other awesome news: I got laid off today. Fuck fuck fuck....

...Something good out of this shit storm is that my immediate boss called me and appologized. He said it was way over his head and he was very happy with my work and would have kept me if it were up to him. He didn't even know I was getting laid off until I was gone...wtf. So he said he would definately give me a good reference and gave me a contact at another company.

IW
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