Hi Everyone Happy New Year!
I've got everything planned out but on days when I do
Cardio only I go home and return to the gym after
dinner so this is around 7:30 - 8:00, on weight days I
stay at the gym and workout prior to dinner ( so no
issues there). Where I need your opinion is what is
better to have after a 40 min. cardio protein, carb or
both (do I use a protein shake here or would fruit and
a protein be better (such as cottage cheese and
fruit)?
Also any opinion on Bionic Edge "Meal Replacement for
Women"? Someone at the gym wants to give me a sample
of it.
As far as supplements go I only take the multi and
calcium should I be using anything else I still need
to drop (but I have awhile to do this)
Going for first show end of the year probably Oct - Nov.
As always thanks for any input or suggestions you may
have!
Deb
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Opinion-post workout and other ?
Moderators: Boss Man, cassiegose
- well 40mins of cardio means you can't be doing it that hard...try cutting to 20mins max doing intervals as hard as you can
- either way you'll only need some fruit and soild protein after cardio...just make sure you fuel before it though with protein and some fruit too
- meal replacements are terrible...nothing is better than real food
- depends how far along you are in your prep but probably not at this stage
SUGGESTION
- www.t-nation.com have a "physiqu clinic" thingy going where you send in pics, info etc and 2 very reputable (1 a competitior himself) coaches you (training / nutrition) on line...i would strongly suggest checking this out
- either way you'll only need some fruit and soild protein after cardio...just make sure you fuel before it though with protein and some fruit too
- meal replacements are terrible...nothing is better than real food
- depends how far along you are in your prep but probably not at this stage
SUGGESTION
- www.t-nation.com have a "physiqu clinic" thingy going where you send in pics, info etc and 2 very reputable (1 a competitior himself) coaches you (training / nutrition) on line...i would strongly suggest checking this out
thanks, I like the idea of cutting cardio to 20, I do push intervals with 40 but its long (doing it mainly for the calorie burn).
I was thinking about having like an apple and some cottage cheese or something post workout just to keep me going.
Also thanks a bunch for the suggestion I'll be sure to check it out!
I was thinking about having like an apple and some cottage cheese or something post workout just to keep me going.
Also thanks a bunch for the suggestion I'll be sure to check it out!
In opinion - you don't need anything after a low-moderate cardio session and if you want to you can just wait until your next meal after your cardio session
Only after an intense cardio or weight training workout I would take some sort of post workout shake that contained... a good mixture of protein and carbs like.
I usually drink 40 grams of protein mixex in 10oz water followed by 10-16oz gatorade or grape juice for recovery
Only after an intense cardio or weight training workout I would take some sort of post workout shake that contained... a good mixture of protein and carbs like.
I usually drink 40 grams of protein mixex in 10oz water followed by 10-16oz gatorade or grape juice for recovery
FitGirl
What are you planning on competing in (fitness, figure, BB)?
For any competition strategy, you need a very solid plan to get in the condition you need to be to place. That plan will include a good coach. If you are not planning on competing until later in the year, then you may want to reconsider your action plan and use this time to put on more lean mass (depending on your current stats). That means very clean eating, heavy lifting and less focus and lowering BF, more focus on building muscle.
A low carb protien shake after a hard cardio session is not a bad idea at all, but it has to fit into your daily food plan, so it's impossible to say for sure whether or not you should be having one at this time without knowing what you diet and action plan is for the next 10 months.
As for sups, add a good quality fish oil. It will help to reduce any insuline sensitivity which will in turn help to get fat off problem areas. There are others sups I would recommend as well, but again it depends on where you are now and where you want to be come November.
db
What are you planning on competing in (fitness, figure, BB)?
For any competition strategy, you need a very solid plan to get in the condition you need to be to place. That plan will include a good coach. If you are not planning on competing until later in the year, then you may want to reconsider your action plan and use this time to put on more lean mass (depending on your current stats). That means very clean eating, heavy lifting and less focus and lowering BF, more focus on building muscle.
A low carb protien shake after a hard cardio session is not a bad idea at all, but it has to fit into your daily food plan, so it's impossible to say for sure whether or not you should be having one at this time without knowing what you diet and action plan is for the next 10 months.
As for sups, add a good quality fish oil. It will help to reduce any insuline sensitivity which will in turn help to get fat off problem areas. There are others sups I would recommend as well, but again it depends on where you are now and where you want to be come November.
db
Hi Diana:
I plan on competing in Figure, I do have a coach and also plan on attending a seminar in April! I like the thought of building more muscle then leaning out, current meal plan was designed with an APEX nutrition coach that I still remain in close contact with.
I usually use Myoplex lite when needed.
I'm 5'2" back in July I was 117 pounds and 17% , main trouble areas are thighs(need some muscle work there for sure).
Thanks for the input I will try the fish oil ( I do eat a lot of salmon).
If you would like to see meal plan its posted in the diet and nutrition section but was a ways back I can post again.
Take care
Deb
I plan on competing in Figure, I do have a coach and also plan on attending a seminar in April! I like the thought of building more muscle then leaning out, current meal plan was designed with an APEX nutrition coach that I still remain in close contact with.
I usually use Myoplex lite when needed.
I'm 5'2" back in July I was 117 pounds and 17% , main trouble areas are thighs(need some muscle work there for sure).
Thanks for the input I will try the fish oil ( I do eat a lot of salmon).
If you would like to see meal plan its posted in the diet and nutrition section but was a ways back I can post again.
Take care
Deb
Hi Adrian:
Thanks for your input, the problem with waiting till next meal is that would be the next mornings breakfast. So I was just wondering it that would cause met rate to slow down?
Take care
Deb
PS thanks for the ideas for weight days I do find after I'm a little drained out may try some juice or something after.
Thanks for your input, the problem with waiting till next meal is that would be the next mornings breakfast. So I was just wondering it that would cause met rate to slow down?
Take care
Deb
PS thanks for the ideas for weight days I do find after I'm a little drained out may try some juice or something after.
Work with your coach on a bulking up plan. It's a lot harder to build up muscle, but you've got plenty of time. With a good plan, you should never have to question what you are eating and what you need for pre and post workout. That's what you pay your coach for.Fitgirl wrote:Hi Diana:
I plan on competing in Figure, I do have a coach and also plan on attending a seminar in April! I like the thought of building more muscle then leaning out, current meal plan was designed with an APEX nutrition coach that I still remain in close contact with.
I usually use Myoplex lite when needed.
I'm 5'2" back in July I was 117 pounds and 17% , main trouble areas are thighs(need some muscle work there for sure).
Thanks for the input I will try the fish oil ( I do eat a lot of salmon).
If you would like to see meal plan its posted in the diet and nutrition section but was a ways back I can post again.
Take care
Deb
Good Luck to you!
db