Huddle Workout Warriors

[davos]

what do yall normally do diet-wise pre and post workout? anytime i do free weights or bench (basically anything but just cardio) try to get in some kind of protein within two hours of the workout (which is tough because i usually go after work, which ends up being 2am) and then a shake when i get home, which usually ends up being 20 grams of protein.

 

any thoughts on this?

 

Make some smoothies with protein powder.  I do blueberry, kiwi, and coconut milk with some protein.  Trader Joes has pretty cheap frozen berry bags. 

 

I take Super HD incrementaly as well. 

[PhillyB]

Make some smoothies with protein powder.  I do blueberry, kiwi, and coconut milk with some protein.  Trader Joes has pretty cheap frozen berry bags. 

 

I take Super HD incrementaly as well. 

 

mine is more or less a protein powder, but i'm curious how it compares to stuff that's specifically developed for gaining muscle mass. how much protein are you actually getting every time you knock one of those back?

[davos]

mine is more or less a protein powder, but i'm curious how it compares to stuff that's specifically developed for gaining muscle mass. how much protein are you actually getting every time you knock one of those back?

 

I always keep it around 10 grams after long workouts but on chill days I take only s tad...like 5 grams. 

[Chimera]

what do yall normally do diet-wise pre and post workout? anytime i do free weights or bench (basically anything but just cardio) try to get in some kind of protein within two hours of the workout (which is tough because i usually go after work, which ends up being 2am) and then a shake when i get home, which usually ends up being 20 grams of protein.

 

any thoughts on this?

 

most people will tell you to have some carbs and protein both before and after workouts. but usually i'll eat bread or something with carbs about half an hour before working out, then go heavy on protein immediately after working out. a 1:2 ratio of carbs to protein is usually considered ideal (depending on your own goals, of course).

after a good workout, your muscles have about a 30 minute window where they are primed to make the best use of protein. that's why I immediately drink it. (I make it the night before, refrigerate, and shake the hell out of it between sets towards the end of my workout)

 

I don't necessarily follow that advice to a T. Since I've started lifting during lunch breaks at work, I very often do not eat anything before working out. My protein shake is similar to davos... I use blueberries, strawberrys, kale, almond milk, and protein powder. Usually I do between 20-45 g of protein depending on the workout.

[PhillyB]

most people will tell you to have some carbs and protein both before and after workouts. but usually i'll eat bread or something with carbs about half an hour before working out, then go heavy on protein immediately after working out. a 1:2 ratio of carbs to protein is usually considered ideal (depending on your own goals, of course).

after a good workout, your muscles have about a 30 minute window where they are primed to make the best use of protein. that's why I immediately drink it. (I make it the night before, refrigerate, and shake the hell out of it between sets towards the end of my workout)

 

I don't necessarily follow that advice to a T. Since I've started lifting during lunch breaks at work, I very often do not eat anything before working out. My protein shake is similar to davos... I use blueberries, strawberrys, kale, almond milk, and protein powder. Usually I do between 20-45 g of protein depending on the workout.

 

45? is that standard? i always heard 20 was optimal.

 

how do you balance this with cardio? i used to do 30 mins of cardio before every workout, but i'm worried i'll slow down my progress lifting. now i'm down to 10 minutes but my gut is annoyingly not going away and arguably even getting bigger, so i'm wondering if it's from gobbling down a giant shake every other night (and going straight to bed) without doing enough to burn it off.

[Chimera]

45? is that standard? i always heard 20 was optimal.

 

how do you balance this with cardio? i used to do 30 mins of cardio before every workout, but i'm worried i'll slow down my progress lifting. now i'm down to 10 minutes but my gut is annoyingly not going away and arguably even getting bigger, so i'm wondering if it's from gobbling down a giant shake every other night (and going straight to bed) without doing enough to burn it off.

 

The RDA is 56 g per day for grown men, which is the minimum recommendations of the Acceptable Macronutrient Distribution Range. Also the old 0.8g per kilo of body weight is based on nitrogen balance studies in sedentary people.

Many newer studies suggest 1-1.4 g per kg for endurance athletes and upwards of 1.7g per kg for body builders. Keep in mind, that is total protein, not just supplements.

 

I mentioned I started lifting during lunch. That was so I could do more cardio activities in evenings and nights. Considering how often I end up skipping the cardio, I'm still trying to find that balance with cardio.

[Jase]

The anabolic window is a myth.

[Chimera]

The anabolic window is a myth.

 

Bro Science is foolproof, bro.

Actually, I've seen a similar study that only used results from new athletes who haven't reached homeostasis with their new lifestyle yet. That study didn't mention carb intake to increase insulin. The insulin part is what makes the anabolic window possible, if it exists.

[lola]

Yeah, I'm really working on my form for both squats and deads. It's hard to keep my back straight! Thank you guys for the direction.

[Zcustom]

I've been considering adding squats to my routine, you guys make a great case for them.

In other news I finally got to 200lbs, making my total weight loss 90lbs. Can't wait to see it go under two bills.

I ran a mile in under 7 minutes too, never thought I'd be able to say that at 34.

[Darth Biscuit]

Squats and deads are really my fav exercises now, deads particularly...  Fiz is right they really do work your entire body.

[Chimera]

Squats and deads are really my fav exercises now, deads particularly...  Fiz is right they really do work your entire body.

 

I keep telling people this. I have one friend I affectionately call "popsicle" because he is literally huge on top with tiny legs like a popsicle.

[Darth Biscuit]

I keep telling people this. I have one friend I affectionately call "popsicle" because he is literally huge on top with tiny legs like a popsicle.

 

 

 

I think that's a pretty popular thing... guys want the beach muscles but don't want to work on the rest of the body.

 

Plus leg work is hard... it sucks and hurts and makes you sore, people don't like that.

[Chimera]

I think that's a pretty popular thing... guys want the beach muscles but don't want to work on the rest of the body.

 

Plus leg work is hard... it sucks and hurts and makes you sore, people don't like that.

 

I think a lot of people just don't know how. I see a lot of people working their quads, but never their hamstrings. That's a foolproof way to develop knee problems (I learned the hard way). Don't even get me started on all the messed up ways I've seen people squat.