Bodybuilding.net - Bodybuilding Forum - View Single Post - Can someone hold my hand for this first little bit??

john917v · 08-30-2008, 06:55 PM

Dougz, it's good that you have actually taken the time to analyze your system, and to make changes where necessary. I have spent of time trying to convince guys that mimicking the pros in the mags won't get them big!!

Preworkout (prwo) meals can be pretty much any type of lean meat, and some type of carbs, such as rice, bread, or yams/sweet potatoes. This should be taken about 1 hr before a weight workout (WO) About 1/2 hr before my workout, I like to take about a scoop of protein powder with about 1/2 tbsp of dextrose-it's a corn-based sugar-but it's good for athletes.

As far as postworkout (PWO) meals, I have 2 scoops of protein powder, with 1 tbsp of dextrose, and about 10 grams (about 1/4of a scoop) of creatine immediately after WOs. About an hr after a WO, I have another meal. This is important. It is some meat, and carbs, such as rice.

As far as shakes, I like to add 1/2 cup of raw oats to 1/4 cup of plain yogurt, 1/2 cup of milk, and 1-2 scoops of protein, along with a tbsp of peanut butter. You can make it plain, with just water, or with milk, fruits, and so on.

For running in the morning, it is said that you should run on an empty stomach. Or, you could have a scoop of protein powder about 1/2 hr before you run, to basically be energy for your muscles.

And, make sure you drink about a gallon of water. It sounds like a lot, but I drank a gallon today in about 5 minutes, with liter-sized gulps. You get used to it. Water helps with most every body function.

As far as the glutamine, there are some people here who seem to hate the stuff. It's not going to do any bad, so you can do it if it suits you. It is anti-catabolic, meaning it lessens how much the body 'eats its own muscle' For example, while you sleep. To help stop this, and to help muscle cells grow while you sleep (you should sleep at least 7 hrs a night for cells to rebuild), eat some cottage cheese(it has casein, a slow-digesting protein, which can also be bought separately), or take some protein powder before bedtime, with some type of fats. I mean good fats, like fish oil, peanut butter, nuts, etc. This slows down protein absorptions, so your body gets a steady stream of protein while it rebuilds.

I know this seems like a lot, but I have learned a LOT here, and it is easy once you get the hang of it. To measure your protein/fat/carb intake percentages, try out fitday.com. It's free, and really neat!

Way to go for adding squats and deadlifts!! Do you do rows, chinups, and shoulder presses?

The "Where to start" thread may be of use to you as well. It is in the Member Introduction section.
Any other questions/doubts, don't hesitate to ask. Good luck!