workout "window"

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robertscott
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Re: workout "window"

Post by robertscott » Fri Jul 06, 2012 2:06 pm

you're overthinking things mate.

-Eat 1g of protein per lb of your bodyweight
-Eat a TON of fruit and vegetables
-eat the majority of your day's carbs around your workout (this can all come from foods; potatoes, rice etc. Those carb drinks tend to be full of sugar)
-cut out the sugar and vegetable oil
-take 3-5g of fish oil a day
-drink water when you're thirsty. Don't shoot for some arbitrary amount (just trust your body to know when it needs water and when it doesn't)

boom! There it is. That's pretty much all you need to know to drop a bit of bodyfat and build muscle.

get to it!

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Re: workout "window"

Post by robertscott » Fri Jul 06, 2012 2:08 pm

Dub wrote:
emil3m wrote: For protein pre, peri, and immediately post , we are talking only fast acting? (I like ON 100% natural whey).
Not necessarily. Once again there be no one answer. In example, pre workout protein and carbs may come from a meal eaten 2-4 hours prior to exercise. That's good, no must to take anything else pre workout. But if you're into shakes, maybe Whey and everything fast absorbing is better in pre and peri-workout phases. Post workout is once again a bit trickier. Studies have pointed out that casein and slow-absorbing protein would be better than Whey since it digestes way slower and keeps the amino levels higher. BUT, if you have a post workout meal in the 1-4 hour range after the workout you get all the slow-absorbing carbs and protein you'll need. If you're into shakes, you could prefer casein. I just don't like to harvest all kinds of different supplements, so Whey is my choise. It's not a bad choise, Casein just might give tinksy tiny bit better results.
I'm thinking 15g of carbs from cranberry juice (I have a plain run-of-the-mill cheap one, prob from concentrate, so it's likely to be just sugar) and 10g whey. I lift for about an hour, but find it hard to sip on less than 1000ml of water (sip after each set). does that have negative effects?
I just think it's all about what doesn't disturb your performance. If you want to sip that 1L of liquid in an hours workout and it doesn't bother your stomach or concentration, then do that. I'd recommend you to try that out. Don't sweat too much about these kind of things. Go by feel and test things yourself. There are different opinions, even different researches about the subject.
Dub I swear sometimes I think you DELIBERATELY try to confuse noobs.

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Dub
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Re: workout "window"

Post by Dub » Fri Jul 06, 2012 2:23 pm

robertscott wrote: Dub I swear sometimes I think you DELIBERATELY try to confuse noobs.
Nah, I just tell them what I know. At least I've stated a million times this is all optional to try. Not a must use thing for losing fat and gaining strength and muscle.

Besides, Kenny C. started this.
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Co-Owner of UniFit Oy.

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Re: workout "window"

Post by emil3m » Fri Jul 06, 2012 3:13 pm

Dub wrote:I just don't like to harvest all kinds of different supplements, so Whey is my choise. It's not a bad choise, Casein just might give tinksy tiny bit better results.
I only keep two supplements at home. ON 100% Whey and ON 100% Casein.

I generaly stick to the old-school of a heaping scoop of whey (just under 30g protein) and fast carb after workout. Since I workout at home, it's within 15 minutes (as unnecessary as this may be).
Old-school also says an hour or two later to have slow carbs and either real protein or a slow supplement like casein. "Good" fat as well.
Is that too much protein?
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Re: workout "window"

Post by emil3m » Fri Jul 06, 2012 3:16 pm

robertscott wrote:you're overthinking things mate.

-Eat 1g of protein per lb of your bodyweight
-Eat a TON of fruit and vegetables
-eat the majority of your day's carbs around your workout (this can all come from foods; potatoes, rice etc. Those carb drinks tend to be full of sugar)
-cut out the sugar and vegetable oil
-take 3-5g of fish oil a day
-drink water when you're thirsty. Don't shoot for some arbitrary amount (just trust your body to know when it needs water and when it doesn't)

boom! There it is. That's pretty much all you need to know to drop a bit of bodyfat and build muscle.

get to it!
I can totally do that even this weekend!
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robertscott
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Re: workout "window"

Post by robertscott » Fri Jul 06, 2012 3:19 pm

it's all you need to know, seriously. I guarantee if you do those things every day you'll be a beast.

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Re: workout "window"

Post by emil3m » Fri Jul 06, 2012 3:32 pm

Dub wrote:Nah, I just tell them what I know.
and I REALLY appreciate that.
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Re: workout "window"

Post by emil3m » Fri Jul 06, 2012 3:55 pm

robertscott wrote: -eat the majority of your day's carbs around your workout (this can all come from foods; potatoes, rice etc. Those carb drinks tend to be full of sugar)
-cut out the sugar
In pratical terms, I can only do liquid carbs during workout. Eve a fruit smoothie might feel heavy.

What's the least evil for that purpose? I wonder how orange juice will mix with vanilla whey :)
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Re: workout "window"

Post by robertscott » Fri Jul 06, 2012 4:04 pm

you don't need the carbs during the actual workout, just have them before and after.

After you train a whey+carbs shake is a good idea. There's some good mass gainer shakes out there (don't be put off by the term "mass gainer", they're just protein and carbs) or if you're making your own you can get things like ground oats or even carb powders like maltodextrin that would work.

if you do buy a mass gainer then get a good quality one or else there'll just be loads of sugar.

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Re: workout "window"

Post by emil3m » Fri Jul 06, 2012 4:10 pm

robertscott wrote:if you do buy a mass gainer then get a good quality one or else there'll just be loads of sugar.
I'm going to a store now to pick up some ON 100% natural whey.
What is a good "mass gainer"? I'd rather pay a bit more for quality when it comes to supplements; and even more for the best ("best" being healthiest).
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Re: workout "window"

Post by Oscar_Actuary » Fri Jul 06, 2012 4:41 pm

eat more oily fish, less fish oil pills
mackeral is yummy and relatively cheap in a can
but I dont know about where you are

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Re: workout "window"

Post by emil3m » Fri Jul 06, 2012 4:43 pm

Oscar_Actuary wrote:eat more oily fish, less fish oil pills
mackeral is yummy and cheap in a can, for protein.
Loaded the pantry with wild tuna and wild salmon. Boneless and skinless. Packed in spring water. Miniscule amount of salt.

Never touched any other type of canned fish, but always up for trying new things.
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Re: workout "window"

Post by Oscar_Actuary » Fri Jul 06, 2012 4:47 pm

emil3m wrote:Loaded the pantry with wild tuna and wild salmon. Boneless and skinless. Packed in spring water. Miniscule amount of salt.
good start.

Salmon skin and bones are delicious! and full of good stuff.

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Re: workout "window"

Post by robertscott » Fri Jul 06, 2012 5:46 pm

emil3m wrote:
robertscott wrote:if you do buy a mass gainer then get a good quality one or else there'll just be loads of sugar.
I'm going to a store now to pick up some ON 100% natural whey.
What is a good "mass gainer"? I'd rather pay a bit more for quality when it comes to supplements; and even more for the best ("best" being healthiest).
Reflex Instant Mass. It's 50g of protein, 60g of carbs.

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