Working Out....

[Laszlo]

..needing protein right after your workout to grow is a myth.

Indeed.

Edited because of bullshit/bad advice/new evidence has come to light/ etc.

[Molzie]

I'm a big fan of IIFYM, anyone else swear by this with regards to diet / nutrition?!

pretty much my pov as well

[Genevieve]

..needing protein right after your workout to grow is a myth.

Interesting. Do you have a source I can have a look at?
I just always assumed that your body needs protein to build muscle - this recovery starts as soon as you stop breaking the muscle fibres - quickly absorbed protein (whey) is a good idea right after a workout.
Or are you still agreeing with the bellow..

hmm ok, so i dont need to drink the shake as soon as i get home from the gym?

If you have had a steady intake of protein throughout the day then no, if you haven't then one straight after the gym would be beneficial.

?

Even if you have it after your workout, it won't be immediately get digested

Here's a link with some more links!

And on wikipedia. Didn't see it before, but it tends tor ecommend the same things I do. Eat carbs pre-workout. I have my daily mango (and a shake) an hour before the gym. It's not about the mango, but the little boost of energy from the sugar and I prefer having my meal settle a little before I train, but that's just how I do it. Also wanna keep my preworkout drink effective. That's how I deal with food timing anyway. I time it the way it gives me the best workout, not the best 'repair'.

There is a 'window' of sorts, but it lasts through-out the day. Think of it like this, when do you do most of your growing/repairing. 30 minutes after your workout (when you're probably still amped from the workout), or the hours after you're resting + the 8 hours of sleep? And what do you think your body does with all the protein and other nutrients you're feeding it through-out the day? It's gotta go somewhere and it's going to the muscles that are begging to be repaired after the beating you gave them!

And I mean yeah, if you don't have your protein through-out the day, it's better to have it post-workout, but it's not because of the timing, but just because you need protein, period!

I'm not saying DON'T have the protein, though. Just.. have it when you want to

[Laszlo]

Edited because of bullshit/bad advice/new evidence has come to light/ etc.

[rorz9992]

if one still needed to supplement for whatever reason, wouldn't something like egg protein or casein be more beneficial?

Why? 40g of protein from whey is the same as 40g of protein from egg, chicken etc, your body won't know the difference.

[Laszlo]

Edited because of bullshit/bad advice/new evidence has come to light/ etc.

[rorz9992]

Well your body absorbs protein from whey more quickly than from say red meat... can't really see how that's a bad thing. I wouldn't really worry too much about the absorption rate though, just get your macros in each day and you should be set.

[Laszlo]

Edited because of bullshit/bad advice/new evidence has come to light/ etc.

[sigbowls]

working out booom

[wub]

Current meal plan;

Breakfast - 3 scrambled eggs,wholemeal toast, avocado, milk protein shake (whey)
Lunch #1 - roast chicken breast, sweet potato, brocolli
Lunch #2 - Tuna & veg pasta salad
Preworkout - booster drink thing
Workout
Postworkout - water protein shake (whey, dextrose, creatine)
Dinner - Meat/fish & shit ton of vegetables, varies from day to day but usually salmon/steak/pork tenderloin etc

Snacks whenever - fruit/nuts/protein bar

Details change a little from day to day depending on what I'm doing and when I've got time to eat. I was on the 'every 3hrs thing' for a long time but after reading stuff in here and talking to people, gave it a try to just focus on what I'm eating rather than when I'm eating it and it's working out just as well IMO.

Current workout plan;

Mon - Rest
Tue - Shoulders
Wed - Circuit training
Thu - Legs
Fri - Rest
Sat - Chest/biceps
Sun - Back/triceps

Been on this a few months and seeing result, going to give it until I get back from summer holiday then look into switching it up a bit etc etc.

[Jurrecane]

Why do you work out chest/biceps on 1 day and back/triceps on the other? As with working your chest you would also work you triceps. I would just work on push one day and pull one day really. I guess you wouldn't really get enough rest on your if you hit your triceps two days in a row.

[wub]

Why do you work out chest/biceps on 1 day and back/triceps on the other? As with working your chest you would also work you triceps. I would just work on push one day and pull one day really. I guess you wouldn't really get enough rest on your if you hit your triceps two days in a row.

It's just what I find works for me TBH. I haven't noticed excessive DOMS in my triceps come Monday morning that would suggest I'm overdoing it.

[Jurrecane]

Why do you work out chest/biceps on 1 day and back/triceps on the other? As with working your chest you would also work you triceps. I would just work on push one day and pull one day really. I guess you wouldn't really get enough rest on your if you hit your triceps two days in a row.

It's just what I find works for me TBH. I haven't noticed excessive DOMS in my triceps come Monday morning that would suggest I'm overdoing it.

Ahh cool, keep doing it then.

Anybody in here doing calisthenics? I basically only work out with bodyweight. (though i do use weightvests and stuff)

[Terpit]

No, but that's what I plan on doing once my gym membership runs out, I only joined to get back into the swing of it

[wolf89]

Just got to say big ups to you all managing to work out in this weather.

I have sweat pouring down my face just sitting in my room listening to records and drinking beers right now.

[Genevieve]

I like it more in sweaty heat. It's more intense

[wolf89]

I just remember doing the more fitness orientated Muay Thai sessions in the heat last summer and my t shirt looking like I'd fallen head first into a bath when I left afterwards.

[ezza]

u should get hench wolf

youd look intimidating as fuck

[Molzie]

Current meal plan;

Breakfast - 3 scrambled eggs,wholemeal toast, avocado, milk protein shake (whey)
Lunch #1 - roast chicken breast, sweet potato, brocolli
Lunch #2 - Tuna & veg pasta salad
Preworkout - booster drink thing
Workout
Postworkout - water protein shake (whey, dextrose, creatine)
Dinner - Meat/fish & shit ton of vegetables, varies from day to day but usually salmon/steak/pork tenderloin etc

Snacks whenever - fruit/nuts/protein bar

I commend your commitment if this is your diet.

My current work out..

Mon: REST

Tues:
5x5 DB Bench
5x5 DB Incline Bench
3x12 Cable Fly
3x12 Incline Cable Fly
3x8 Weighted dips (also, angled to hit lower pectoral)
3x8 Cable Lying Triceps Extension
Dropset Rope Pulldown
Decline Bench to failure

Wed:
3x8 Deadlift
3x8 Weighted Chin Up
3x8 Barbell Delt Row
3x12 Straight-arm Pulldown
3x12 Close-grip Lat Pulldown
5x5 Preacher Curls
3x8 Spider Curls (alternate Hammer Curl)
Dropset Cable Curls (last set to failure)

Thurs:
Cardio/Sport

Fri:
3x10 Squats
3x15 Weighted Calf Raises
3x10 Leg Extensions
3x10 Barbell Shrug (clean & behind the back)
3x8 DB Shoulder Press
3x20 Weighted Exercise Ball Crunch
3x20 Russian Twists
3x20 Rope Crunch
3x8 Weighted Hanging Leg Raise

Sat:
Cardio/Sport

Sun: REST

[EliteLennon117]

how long do you guys stay on a routine before you change it up?