Pre & Post Workout

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  • SupergeZ
    Speed Bag Guru
    • Mar 2007
    • 282

    Pre & Post Workout

    what do you guys eat / drink before and after your workouts?

    today i did a quick lower body workout and a 15 minute core workout consisting of squats 10x3, calf raises 15x3, and dead lifts 10x2 for the lower body

    and reverse crunches 15x2, slow situps 15x2 and wrist to knee-ups 30x2 (15 each side)

    i had a cereal bar for a little energy and a glass of water pre workout

    post workout i made a shake concisting of

    400ml skimmed milk (about 12g's protein)
    2tbl spoons of reduced fat peanut butter (6g's protein)
    2 scoops of maximuscle progain (32.4g's protein)
    1 frozen banana

    which was pretty sickly but tasted 1000x better than progain and water

    i also fancied some food so i mixed

    1 tin of beans 16g's protein
    1 tin of tuna 25.5g's protein + omega 3

    together and micro'd with a combined protain content of about 41.5g's of protein

    all together i consumed aproximately 90g's of protein woop woop!
  • jaguiler
    Speed Bag Guru
    • Jan 2007
    • 289

    #2
    Ok so how much do you weigh ? At first I thought you are taking in too much protein - but looking at it now.... you are not getting enough - unless you are a 118 lb weight lifter....

    Rule of thumb -

    if you are sedentary - multiply your weight by .4 grams to get protein
    Runner - .6 grams
    Weightlifter - .8 grams


    here is what I personally do ..... I am primarily a racquetball player and runner. now I don't do much - due to two newborns in the house....

    I would run 5 to 6 miles average about 4 times a week - then a 7 to 8 mile run on the weekends. I would do this before breakfast, so my body burns more fat, not carbs for energy. Then I would focus on eggs and meats (chicken, steak, fish) - brekfast after my run would always be, juice, with two or 3 Wasa crakers with peanut butter and jelly - peanut butter is really good....
    never counted the protein like you do.... but I should be taking in 120 grams as a runner / general exerciser for my 200lbs body.

    Comment

    • SupergeZ
      Speed Bag Guru
      • Mar 2007
      • 282

      #3
      im not exactly sure on my weight, maybee 11 stone ish, not sure about that in lbs.... thats just an average post workout meal / drink i have atm while im training at home, not taking it obsessively serious jsut making sure im having a higher protein level in all my meals + an extra post wortkout meal and seing reasonable results for a beginner

      joining the gym soon then ill take it more seriously and do a proper diet plan and get some decent suppliments on the go

      Comment

      • hispanicmakingpanic
        Senior Member
        • May 2007
        • 219

        #4
        Well you both have very specific diets to maximize results. I have one I swear by, and although I'm not very big, I have what you call "illegal alien" strength. I got this from Maxim mag.(I read it for the articles):
        Ultimate Muscle Building Shake-
        1 cup strawberries
        1/2 banana
        1/2 cup cranberry juice
        3/4 cup milk
        1 cup ice cubes
        1 scoop whey powder
        1 scoop creatine powder
        Remember to take this AFTER your workout for best results.

        Comment

        • SupergeZ
          Speed Bag Guru
          • Mar 2007
          • 282

          #5
          sounds a good shake u got their buddy, got the powders and milk for your protein and the fruit for energy to replace lost sugars, and ofcourse to make the powders taste nice! :P

          nothing worse than trying to drink protein powders mixed with just water!

          Comment

          • jaguiler
            Speed Bag Guru
            • Jan 2007
            • 289

            #6
            Originally posted by hispanicmakingpanic View Post
            Well you both have very specific diets to maximize results. I have one I swear by, and although I'm not very big, I have what you call "illegal alien" strength. I got this from Maxim mag.(I read it for the articles):
            Ultimate Muscle Building Shake-
            1 cup strawberries
            1/2 banana
            1/2 cup cranberry juice
            3/4 cup milk
            1 cup ice cubes
            1 scoop whey powder
            1 scoop creatine powder
            Remember to take this AFTER your workout for best results.
            add protien powder to a "smoothie" or "daquerie" and it becomes a mans drink !

            Comment

            • hispanicmakingpanic
              Senior Member
              • May 2007
              • 219

              #7
              Yeah, kinda like drinking motor oil!

              Comment

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