Supplement help

[Mark A Anderson]

I would first like to thank everyone for there help. I have only been training for 12 weeks and love it. I was 260 pounds in November. I have lost 47 pounds sence then and feel so much better. I am 5'6 and 213 pounds. I am doing 5 days of Cardio, 40mins 10 degree incline at 3.5 MPH. I am lifting weights 3 times a week, and slowly changing my diet. My diet before was very bad. Get up at 7:30 skip breakfast, eat lunch at 11:00 snacks and chips from 2-4:00. Eat dinner about 8:00. Now my day looks like this. Wake up at 7:30, eat 4-6 egg whites go to work at 8:15 eat 1/2 cup oatmeal with cinamon and spenda, 11:00 eat grilled chicken breast sandwich and steamed vegs. or grill chicken salad with lite Italion dressing. 2:00-3:00 1/2 cup oatmeal. 5:00 can of tuna. Workout at 6:00-7:00. 8:00 dinner grilled chicken,lean steak,or broiled fish. In bed at 12-1am. I also take a mult-vitamin 2 daily and fish oil twice daily (7:30am and 6:00pm) As of right now I do not take any other supplements. I read on here about people drinking a pre and a post workout shake. Can anyone give me any information or ideas on where to research them? Web sights? What is the differance and what are there benifits. Thanks alot
Mark Anderson

[mcalo4]

I think people are scared to respond because you are doing everything perfect. We dont want to mess you up. Dont change a thing and keep up the good work.

[go Yankees]

I read on here about people drinking a pre and a post workout shake. Can anyone give me any information or ideas on where to research them? Web sights? What is the differance and what are there benifits. Thanks alot
Mark Anderson

I usually take a protein shake (Optimum Nutrition 100% whey) before and/or after working out, sometimes I even take one before cardio in the morning, on an "empty" stomach. Most pre- and post-workout shakes have a decent amount protein and simple and complex sugars to help you recover from your workout. Personally I usually just have a regular protein shake and a small piece of fruit or a baked potato or yam or something.

[BBAddict]

I would add some protein with your afternoon snack and also have some carbs before/after your workout.

When trying to build muscle, it's important to have carbs before the workout to fuel your workout. After the workout, it's important to have the right simple sugars to restore the glycogen in your muscles. Fruits are fructose which fuels liver glycogen, but the right kind of sugar is dextrose for post-workout refueling. One natural food option that some people use is honey in oatmeal--you can also get dextrose really cheap from NOW foods and add that to oatmeal or even just a protein shake. It's also important to muscle hypertrophy to get some fast absorption protein (whey protein) post-workout to have some high availability protein for muscle repair.