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Interesting... I pieced together a Pre/PWO shake strategy just based on how the body reacts to different things. I usually have 20-30g protein before exercise, and 20-30g protein and 10g fats, or if it's a weight day I will do 50g protein and 20-25g carbs (would be higher, but for cutting) as a PWO. On my lifting days, I usually eat a little in the morning just to rev my metabolism, go work out (45min cardio, only steady state on the lifting days), have a bit of protein powder, lift, then PWO. Do those shakes seem correct? Thanks again for all of the help. Also, for squats (I think this one got overlooked)- is it ok for the heels to leave the ground, or should I just stop squatting when I can't go any farther w/o raising them?

sorry man, that post kind of confused me let me see if I got this right

Non lifting days (cardio I assume) pre shake is 20-30g protein, then post is the same with some fats.

If this is so, I would drop the fats, but you have the right Idea.

On lifting days, Pre shake is nothing, and Post is 50g Protien 25-30g Carbs.

here I would add a pre workout shake of 20g Protein, 15g carbs. This will help you move wieghts in the gym, and keep you from going catabolic while lifting.

As for the squats I'm not sure what you mean. I've never had my heals come off the ground before, so I'm not sure what thats a sign of. I wouldnt just stop squatting, I would back the wieght down till you can do them with good form, then work your way up.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

If your heels are coming up then this tells me that the bar is probably coming forward (back is lowering) and transfering your weight to the balls of your feet..OR you could have a really close stance (inside your shoulders) and thats basically taking your hams and glutes out of the squat and using your quads for the driving force. Next time squat how you normally would and see if you can feel the bar drifting forward toward your toes (if you can, try and steady your lower back and keep the bar up) and then try a wider stance and see if either of those lift you off your heels. Ideally your squats want to activate your hams and glutes since they're alot bigger than your quads (in terms of muscle size), so using the bigger muscles should mean a bigger squat.

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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One more for now... I know that I should deload between row sets, but should I do it for deadlifts as well?

I don't know what you mean by that. What do you mean by deload?

On the Rippetoe's writeups I've been reading it says to "deload" between rows, aka to let the weight fully onto the floor before starting the next rep. Should I do that for DL's too?
Also...after my squats today I felt a small strain in my right hamstring, what's the best course of action to take after that?

I forgot to ask... is there something specific that I might have done wrong that would cause that strain? I can't find an edit button for posts, is there one?