Quote:
Originally Posted by TALO
Few things: I'm not sure about how much protein/carbs/fat you are getting in, but it might not be enough, are you able to write down your macro's ?
You should have some protein (50g) right before your workout. Right after your workout I would go with 50-60g protein shake(something fast) and 60-80g fast (dextrose) and slow (oatmeal) carbs. Then in about 1 - 1 1/2 hr have a meal with 30-50g slow carb and as much protein as you can take.
I would stay away from the white stuff (potatoes,bread,rice,pasta) it raises your insulin levels and messes with your thyroid
As for the workout program your doing, why do you feel the need to do shoulders twice a week ? THat's too much for a smaller muscle. Think - whenever you are working your back or chest your shoulders are getting hit also, so you do not have enough time to recover if your working them out 4 times in 7 days.
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Cheers for that! Noted the shoulders, I'll lay off on them.
I just visted a supplements store across the road and the guy there basically said to check my carb intake and not put in too much just so it doesn't get used. I'm reducing the amount of carbs drastically after working out at night now.
Macro's? I'm a total noob mate and not too sure on how I'm supposed to present info like this, but bascially I'm getting in 150 - 190g of protein (food and shake combined) into me daily. Carbs were getting close to the same figure, but I'm now cutting that now at night (100g of carb now throughout the day I guess?). Fat wise I stay away from saturated fats big time, normal fats I'd have no more than 30g a day I'd say.
I'm also eating 5 - 6 times a day.
Cheers again.