post workout meal

[F1ERCE]

Sorry I was under the impression that a banana would be a good example of something to battle elevated cortisol levels, but anyway.

I bought a bag of dextrose today how many teaspoons are adequate postworkout?

[BBAddict]

Originally posted by F1ERCE
I bought a bag of dextrose today how many teaspoons are adequate postworkout?

That really depends on your personal stats. If I recall correctly theres 4grams of sugar/1.25tsp of dextrose. I personally do about 2 Tablespoons (depending on the length and intensity of the workout), which is 6tsp or a little less than 5servings. I also add some complex carbs if I'm not going to eat for two hours or so. If you eat again in about an hour, you probably wouldn't need the complex carbs and should probably do more simple carbs.

If your current goals are to gain mass, I would probably do significantly more carbs than that. During my mass gaining cycles, I probably do almost twice that much simple carbs and still add complex carbs.

[F1ERCE]

I'm doing a cutting/lean mass diet, I hope I'm going in the right direction!! Mind if I PM you my diet?

[BBAddict]

Originally posted by F1ERCE
I'm doing a cutting/lean mass diet, I hope I'm going in the right direction!! Mind if I PM you my diet?

I don't mind if you PM me, but why not post here for all to see and learn from? After all, that's why we're all here!

[YellowJacket]

Yes, Im eager to see this diet as well ;)

[F1ERCE]

been cycling my carbs. high-med-low...

example of high day-

1... 1 cup slow cooked oatmeal, 1.5 cups egg beater with one yolk
2... protein shake w/ 1 scoop whey, 3/4 cup brown rice, 1 chicken breast
3... 2 chicken breasts, 1 cup brown rice, 1.5 cups steamed broccolli
4... protein shake w/ 2 scoops whey, 1 medium potato, 1/2 cup black beans, couple spoonfuls of white rice (PW)
5... 1 flank steak/or 2 chicken breasts, 1 cup broccolli
6... 1oz of almonds, protein shake w/1 scoop casein

[F1ERCE]

^^^

[BBAddict]

been cycling my carbs. high-med-low...

example of high day-

1... 1 cup slow cooked oatmeal, 1.5 cups egg beater with one yolk
2... protein shake w/ 1 scoop whey, 3/4 cup brown rice, 1 chicken breast
3... 2 chicken breasts, 1 cup brown rice, 1.5 cups steamed broccolli
4... protein shake w/ 2 scoops whey, 1 medium potato, 1/2 cup black beans, couple spoonfuls of white rice (PW)
5... 1 flank steak/or 2 chicken breasts, 1 cup broccolli
6... 1oz of almonds, protein shake w/1 scoop casein

First of all, that doesn't seem like really high carbs, but if you're tryig to cut that's probably alright. I think it looks to me like you may be getting too much protein and not enough fats. What is your BMR and how many calories are you consuming?

I think the selection of the foods for most macronutrients is OK, but I think I would not do whey protein in the morning if you're not working out and I would replace some of the carbs pwo to have a mix of low GI and high GI carbs.