Within the past few minutes I just sent out my order for my after workout shake. It comprises of:
| Whey Protein Isolate Cold-Filtration | 30% | |
| Amylocel (Waxy Maize Starch) | 35% | |
| Maltodextrin | 20% | |
| Branched Chain Amino Acids (BCAA's) | 15% |
Though I first thought protein after workouts was the biggest and most important aspect in post-workout nutrition, it turns out carbs play a huge role also. After workouts, a high G.I carb that digests fast is preferred, so I included Maltodextrin (common) and Waxy Maize Starch. The WMS itself is very unique. It replenishes the body’s glycogen stores much faster than Maltodextrin or Dextrose and helps in recovery. BCAAs I've read are helpful in weight-loss and of course I stuck with a whey ISOLATE for protein.
As for pre-workout, I will eat something with a low G.I, some protein, and some fat (mostly 0mega-3 fish oils and CLA) I still have some leftover protein powder which also has Rice Oligodextrin that has a low G.I. Makes it suitable for pre-workout only.
As for everyday foods, this is what I've come up with. Very whole, very basic, yet realistic.
Cooked spinach, scrambled eggs, nuts and legumes, grains (quinoa, rolled oats, oat grouts), fruits and veggies, smoothies (with rice milk as liquid), whole wheat pasta with alfredo sauce, homemade guacamole and chips, and if I don't feel like making any other above..perhaps a cereal with rice milk. If it's a time where I go out to eat, I will most likely eat poorly so I'll try to limit that at most once a week..if even.
Working Out:
I will only workout every other day. I will be following an 8-hour eating window and a 16- hour fasting window. Due to school and setting workout times to after, I will begin my eating at 1:45 pm, which will be my lunch for school, usually consisting of a banana, fruit, nuts/trail mix, maybe some cookies (nothing like oreos). This means my ending time would be 9:45 pm.
My exercise will be about three hours after I get home from school. With the traffic I experience on the way home, I'd say about 4:10pm is when I get home. I'll be eating around 4:30-5pm, and will exercise starting around 7pm, but FIRST I will take some sort of energy 30 minutes before. It will either be the protein with the low G.I carb Oligodextrin mix OR or merely banana or raisins.
When I do exercise, I will work the weights I do have, however they are nothing hardcore. At home I have: 2 10lbs, 1 15lb, 1 20lb, and 1 30lb dumbbell. I will first start out with the weights doing exercises such as military presses, curls, squats (pathetic I know with what I've got), and attempt a somewhat reasonable bench press with the 30lb, though it won't do much of anything. I may end up getting a heavier dumbbell also. I will finish with a few more exercises I have in a fitness book. After the first ~30minutes with the weights, I will work with something I got a long time ago called the Power Wheel II. Now that is one heck of a device and I am thoroughly sore after using that. It really helps the core and push-up muscles. I will also try running around the neighborhood and play basketball while I have time left. I'm planning this to be at least an hour. If in any way this lasts for more than 1.5 hours, I will immediately take water mixed with a half to one scoop of Cytomax. On the weekends only (which may either be saturdays or sundays depending on the schedule, will ride my bike for at least 20 miles. I always do my 10 mile route that takes ~40 minutes, but I need the endurance training. This is also on a mountain bike and not on a bike with 29" wheels. I may also take the Cytomax afterworkouts and follow up with the shake.
When I finish up my workout usually around 8:00 to 8:30, I will have my post-workout shake at 8:30 or 9:00 pm (always about 30 minutes after finishing up) And finally I will have my main dinner course around the last time I will eat roughly around 9:45-10:00pm.
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This will be my schedule I'll commit to, unless I feel the reason to change something. If I do, I'll post about it.
P.S: If you need any type of protein or carbs for weight-training, athletic, performance, or for recovery purposes, I highly recommend TrueProtein.com. You cannot beat their prices, and often they have neat specials for orders, which they'll tell you through their newsletter.
Typically per pound it costs about 9 dollars for me, but I ALWAYS make my own custom mix. It's really neat to make it myself, and the options they have are incredible.
If you want to make your own mix, here is the web address:
http://www.trueprotein.com/custom_product.aspx
Finally CRJ777 will save 5% off entire order.
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If you think I should revise something about my plan, leave me a comment.
I'll try to post daily happenings and experiences with this all.
As of now I am 202 pounds. I've changed the first day to occur on Jan. first, the first day of the new year!
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