FOOD!

[JACKAL]

sometimes i put natty PB in my preworkout shakes, but be sure not to eat any fats post workout

[therock]

Yeah I never eat fats on my post workout shake. I might just put one spoon of nat bp which is one serving. I should have the diet tom just planning it out right now.

[JACKAL]

Originally posted by therock
Yeah I never eat fats on my post workout shake. I might just put one spoon of nat bp which is one serving. I should have the diet tom just planning it out right now.

you realize that 1 spoon of natty pb contains fat right?

[diplomats]

I dont think putting any type of fat in your prework out shake is a good idea. because it is going to slow the digestion of the shake into your system. This is something that you do not want to happen, because by the time you start hammering those weights you will need the amino acids and simple sugars to help restore gylcogen.

This is what you pre and post workout shake should look like.

1 hr before you go to the gym

100grms of simple sugar (example.dextose)
30grms of protein (fast acting)
5 grms creatine ester (Vpx-cex, Bsn-Cellmass, San-CM2) they are better.

durning and after workout

150grms of simple carbs
12grms of bcaa
20grms glutamine peptides "spelling"
5grms creatine ester (Vpx-cex, Bsn-Cellmass, San-CM2)
40grms of protein (fast acting)

2 hours after workout

80grms of carbs (rice, potatoes etc)
50grms (12ounces of chicken breast)

Do not worry about the simple carbs your body will utilize it and thank you for it later.


*EAT MOST OF YOUR CARBS DURNING THIS TIME BECAUSE IT IS THE MOST CRUTIAL TIME OF YOU DAILY NUTRITION, your body will utilize it very well.

*also you nighttime shake is crutial too. use a slow digesting protein like San infusion, Vpx miceller "spelling", or the Gnc brand.


holla at you boy!!!!!!!

diplomats


EAT F$^&&* BIG, GET F^&** BIG

[therock]

Ok when I said about the pb I meant my preworkout not the post shake. But I am not doing that at all. Hey diplo you know what I am doing while I workout and after. I am doing the gatorade trick bro! I drink 2 while I workout and 1 on my way home then I have my shake bro. My diet doesnt include the numbers for the gatorade but who cares anyways. Here is my new diet I also have my diet numbers. JACKAL let me know if you approve or not. Here they go.
M1 4whole eggs, 2slices of bacon,2slices wheat bread plain, 8oz oj,1bowl of oatmeal=1090calories,55g prot,134carbs,17.5fats,1080sodium
M2: Bigshake, consist of 16oz 2%milk,40gwhey,1 spoon flax seed oil, 1/2 cup of oatmeal and yogurt=940calories,69g prot,97carbs,31.5fats,480 sodium
M3: Brown rice(2 servings) w/ 8oz chicken breast=690calories,57gprot,96carbs,11fats,520 sodium
M4: Tuna sandwhich w/ extra slice of wheat bread=390calories,41gprot,45carbs,2.5fats, 1045sodium
Preworkout shake=320calories,56g prot,28carbs,12fats, 360sodium
Postworkout=320cal,56prot,85carbs,12fats,360sodium
M5: brown rice 2 servings and 8oz chicken breast=690cal,57prot,96carbs,11fats,520sodium
Night time protien shake:190cal,40prot,2carbs,2fats,120sodium
So the total for my daily meal plan is as follows.
Total:4630calories, 431g of protien, 583g carbs,99.5g fats, and 4485mg of sodium.

[diplomats]

yeah dawg i know how you do your shakes, i was just writing that up to inform anybody else that did not know. after all we are all here to educate each other right?

The new diet is sound you seem to love that Tuna Sandwish bro. shit me i do a big ass bowl of spaghetti and 8oz steak three hours before workout, then an hour before workout i do the pre shake. That will power you throught your workout and keep you in an anabolic state.

[diplomats]

Sup with the SODIUM is that not alittle bit high?

[therock]

How else will I get it low. It seems like everything you eat now a days has sodium bro. You should check the sodium in your diet. I thought this diet would be like only 3g but I was wrong. Every slice of bread has about 120-140mg of sodium, which is more then my 2 slices of bacon. But the good thing is I am taking some water retention pills right not. Bro check yours out and let me know how much you have.

[diplomats]

LESS THan yours

[therock]

Originally posted by diplomats
LESS THan yours

Then show me some numbers and dont lie cause if I so much think that you are lying then I will go to your job and count all the facts on all your meals myself biatch!

[JACKAL]

hey rock,

the new meals look good, stick with it and youll make great gains

[therock]

Thanks bro. I was waiting for you to post. That really makes me feel good. Anything you think I should change or just keep it the way it is. Also why is the sodium high or is that pretty normal?

[diplomats]

i dunno the exact numbers, but i make sure to always check sodium amount on food and supplements to make sure that they are not too high.

common bother get it done.

oh by the way i am constructing a new diet that will slap mass on anybody even the tinnest of them all. It is going to come out to be.

5000 calories
400 protein
700 carbs (rice, ricecake, spaghetti, spaghetti, potatoes, you know the rest)
120grms fat (flaxseed if you can hook me up)

I am going to be cycling my calories, protein and carbs every 2 weeks. going from high, to moderate so the body does not get used to it.

20 pounds here i come


ALSO CHECK YOUR PM FUCKER

[therock]

Checked my pm badass!! Do you have anymore pics of her?

[JACKAL]

Originally posted by therock
Thanks bro. I was waiting for you to post. That really makes me feel good. Anything you think I should change or just keep it the way it is. Also why is the sodium high or is that pretty normal?

i remember you posting about drinking several gatorade or powerades during/after workout. thats fine, but alot of the sodium is coming from those beverages. also, any meat is going to have sodium, my chicken breasts contain alot, as well as my tuna (they have low sodium tuna if you want to lower your intake).
i wouldnt worry too much about sodium, it only makes your body retain more water, which is only a concern if youre cutting for a competition.

[therock]

You think that will raise my BP any?

[JACKAL]

Originally posted by therock
You think that will raise my BP any?

i cant say for sure. if youre worried about high blood pressure then lower your sodium intake and keep an eye on it.

[therock]

How will I lower the sodium if most of the stuff I eat has it in it and I have a good diet right now. Seems like everything you eat has sodium in it. I cut some of it down by drinking Powerade instead of Gatorade. It has 50% less then Gat. and has b vitamins which b6 lowers water retention.

[therock]

Hey JACKAL any info on which foods have lower sodium versions?

[JACKAL]

i know that there is a low sodium tuna, but as for other foods youll just have to look at the nutritional facts yourself.
some chicken breasts have high sodium because they have chicken broth put in them, so just look at the sodium content of various brands of chicken to determine which has the least.
good luck

[therock]

Thanks bro I will go sodium hunting today! LOL! Yeah I am doing reall good so far. I am up to 206lbs 3 days ago. I havent weighed myself since. Now all I need is a tan.