neal51's Journal, 14 August 2013

A year ago post someone was good enough to provide - don't want to lose track of it...

24 June 2012
Hi, I have tried body fortress I personally did not like it’s taste (atleast the vanilla). It is a decent powder though, plentiful in amino acids which make up protein and the ones with the most are the highest quality. It will help you in your gains. Times to use WHEY protein would be right before a workout and right after a workout, You need atleast 15-30 g pre workout and 30-40 after your workout, nearly immediately as there is a 30-45 minute window after you workout to get your nutrients in, you also need simple carbohydrates (sugar) to help replace the glycogen levels in your muscles as they are depleted after you work out. You can get this by mixing your shakes with milk or having a yogurt after a workout with the protein shake. Whey protein is quick digesting protein most people say it is fully in your body within 45 minutes to an hour after a workout. You want casein protein which is the protein found in milk before you go to sleep to make sure your muscles do not start breaking down. It is not good to not eat or to cut back on your calories because this can often hurt you and will lead to you holding onto the food you eat right after starving yourself (in other words it becomes fat). Contrary to popular belief it is okay to eat before you go to sleep. Cut out carbohydrates before you go to sleep as this is the time when you need good fats (omega-3′s,6′s, and 9′s) and casein protein (protein in most dairy products) most when your body does not have enough energy (calories) they go to your muscles first and break them down and then they go to yor fat. You want to prevent this by making sure you always have something in your stomache that will help you build muscle. Make sure you have complex carbohydrates when you first wake up because your muscles are starving. Try to eat some oatmeal/rice/whole wheat bread as these will serve you the whole day. Make sure to warm up before a workout, I do this by running for 10 minutes and I can get a mile and a quarter in. When you lift weights lift heavy atleast 60-70% of your 1 repitition maximum to gain the most muscle, areas you want to tone life lighter weights.

Diet Calendar Entry for 14 August 2013:
1075 kcal Fat: 32.69g | Prot: 84.52g | Carb: 118.86g.   Lunch: Subway 12" Black Forest Ham, Olive Oil. Dinner: Turkey Meatballs, Trader Joe's Turkey Meatballs. Snacks/Other: Chocolate Chip Cookies (Soft Type). more...
on diet neal51's own diet  



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