med student need help

[newbie32]

Whats up all?

I'm currently in my 2nd year of med school. As an undergrad i worked out/ran 6xWeek. I'm 5' 8", used to weigh 166-168lbs not ripped but looked alright. I haven't worked out on a consistent basis since '05 due to injury/traveling to Europe/summer internships/and one hectic first year at school, now I am a very pudgy 185lbs.

I've lost weight before and know the routine, although I have two main problems: eating enough throughout the day, and what to eat post workout. The first one, I'll have to figure out on my own--make time and what not--but what should I eat, or can I eat post-workout at 10:30 pm if I go to bed at about 1-2am?

 

[wordomr]

How's medical school going? I've debated many times whether to pursue med school or not (biology undergrad here, just can't pass that damn mcat). Would you do it all over again if you had to? would you pursue a mid-level provider career (PA ect.)

 

[newbie32]

Going good, def a lot of work. As far as doing it over again if I had a choice, yeah I think so...only because I dont know what else I'd be doing. PA is cool, its just as competetive with less pay...but there is less responsibility. So its a give and take, ultimately it depends on whether you want to be the guy diagnosing or treating, up to you after that.


I understand that I should be able to answer my own question, but I lack experience in nutrition...

 

[StuWard]

You must eat after working out. It's not optional. Your body needs carbs and protein. This allows glycogen to be replaced and prevents protein wasting. Ideally, assuming you're not diabetic, take hi GI carbs (sugar) and whey powder in a 2:1 to 4:1 ratio in liquid form. (strength trainers, 2:1, edurance 4:1) You can add supplements like creatine and BCAAs if you wish. Some suggest that chocolate milk works just as well. As a minimum, have some carbs, any carbs. Qty recommendations vary but balance it according to your workout. If you burned 300 calories, don't take in 600. Have the snack soon after your workout. The benifit is highest within the first 15 min and diminishes after 2 hours. You will feel it working because you will get warm once the glycogen starts replenishing.

Don't worry about recommendations about no carbs at night. This is the exception.

Hope this helps.

Stu

 

[newbie32]

So then if I just throw down a small salad and a protein shake post-workout I should be alright? I am ok with losing muscle (not too much tho), so long as I can stop looking like a pear.

 

[lanky]

small salad + protein shake = bowel prep for colonoscopy

works better than golytely

 

[StuWard]

So then if I just throw down a small salad and a protein shake post-workout I should be alright? I am ok with losing muscle (not too much tho), so long as I can stop looking like a pear.

You will lose some muscle while dieting. Eating lots of protein, good fats and carbs you should be able to hold on to most of it. Make sure you don't go to far with the cutting. Try to lose 1-2 lbs a week at most, otherwise eat more to slow it down.

Stu

 

[Sim882]

No a small saland and protein shake is not best PWO.

You should have whey + dextrose, with perhaps a glass of mik. You need fast absorbing carbs. If you follow hte 5v5, your workouts will burn sufficient calories so the dextrose won't turn to fat.

Don't use chocolate milk as PWO. The sugar they use there is normally sucrose or corn fructose. Either way your getting at least 50% fructose (sucrose is 1/2 fructose) which will only make you fat or replenish liver gylocogen, which you don't want. The carbs need to be either dextrose, maltodextrin, or perhaps high GI starch such as white potatoes which converts quickly to glucose.

Because your cutting, perhaps just have equal amounts of protein and dextrose (40 grams each perhaps) PWO

 

[StuWard]

It's a matter of good, better, best.

Good=salad + shake
Better=chocolate milk
Best=whey+dextrose

 

[wordomr]

Question: How much time do you really have to workout in medical school? Is it hardly any time or do you just make time?