The Official Gym & Fitness Thread

Stay safe

 

That Valvoline air filter box. Lol. Glad it made it safely

 

CORRECTION....I would win that group

 

Yea, it's definitely pec week then......

 

In for the pecs.

 

So post workout foods? Other than your protein shake anyone got anything? The last week have been giant pixy stix's one a day right after lifting. Let me tell you this. These things suck ass trying to choke it down. I'm thinking switching to gummy bears.

 

I've been eating one of those "Complete Cookies" right after my workout after l drink my shake.

 

Poptarts post workout for more gainz

 

I thought about those but they are low glycemic carbs and take longer to get into the blood stream. From what I have been reading high glycemic is the best for gaining muscle mass. That and the fact that they are instantly absorbed into the blood stream.

 

Where do you get these?

 

Any vitamin store and academy also sells them. The peanut butter is the only one I can actually choke down they are so damn dry to me.

 

Wal mart. I like the chocolate chip. Ordered some double chocolate from Bodybuilding.com. They're just kinda OK

 

Anyone pretty good with diets? The "myfitnesspal" app suggests 3490 calories a day to gain a pound a week. Just tried to come up with a fairly healthy diet, and got 2548 calories, 266g carbs, and 253g protein. That includes the Russian bear I'm currently taking and a scoop of ON whey protein. But does not include my dinner since that varies from night to night but will mainly consist of chicken, a variation of rice and a vegetable. Kinda at a stand still at this point. I noticed too that I've been waking up around this time every night starving and having to go grab food.

 

The way it's been said to do it is like 1.5 hrs before you workout, eat a low-GI meal (energy for the workout). 30 mins before your workout, drink some high-GI carbs (fruit juice or something like that for immediate energy), and after your workout, load up on high-GI foods (increases insulin production).

Here's the meals around my workout:

- 1.5 hrs before: turkey burger on whole wheat and I sip on 16 oz. strawberry banana V8 until I head to the gym
- 15 mins before: pre-workout
- immediately after: shake: 2 scoops ON, 1 cup skim milk, 1 cup blueberries, 2 cups spinach, 1/2 lime, 1 tbsp peanut butter, 1/2 banana

At the end of the day, I don't think it's all that important, as I think a lot of research is coming out disproving the "anabolic window" and "nutrient timing" crap, but that's the way I've been doing it for so long, so why change lol? Good read on nutrition myths

But if you're wanting a list of high-GI carbs, here ya go (stolen from bb.com):

• Sugars (from high to low: Maltose, Glucose, Sucrose)
• Honey
• Puffed cereals (white rice, wheat, corn, rice cakes)
• Potatoes ( regular russet, instant, mashed)
• Candy
• Breads (especially white bread)
• Instant products ( instant: rice, oatmeal, wheat, grits)
• Carrots, corn, peas
• Flaked cereals (corn flakes, etc.)
• Corn chips

Chocolate Fudge FTMFW

Moar carbs. When I bulk, I'm at at least 500g carbs. What I do is, whether bulking or cutting, keep my protein at around 1-1.5 g/lb of bodyweight, my fat between 60 and 90 g, and fill the rest of the calories in with carbs.

https://www.youtube.com/watch?v=OsB2wtH24D8

 

I've been eating the same exact thing everyday to a t since Sunday. How lame is that?

 

I've been doing that every week Mon-Fri for years, then on the weekends, this happens:



Not this weekend though...I'm determined













....to fail

 

I'm locked in all week except Saturday. Saturday is my laid back diet day. My wife and I go out to eat usually and I don't worry about my macros much. (although I still try to secretly count in my head)

 

That's how I am, but it's Sat and Sun. I completely let go on the weekends, which is really holding me back, so I'm really gonna try to tighten my shit up.

 

I'll believe it when I see it