Pre and Post workout. Lets talk nutrition, around 1hr before and after.

[JKurz1]

This depends on your training as some people do not utilize cardio days and prefer to use off days strictly for rest and recovery purposes. For bodybuilding and hypertrophy phases, I prefer to utilize off days for rest and recovery only and will incorporate my cardiovascular exercise as a recovery procedure post workout in the form of active rest. Active rest (no more than 60% of estimated max heart rate), will speed recovery faster than complete rest alone. 10-20 minutes of light aerobic activity post workout removes approximately 60-85% of the lactic acid built up in your muscles. Without active rest, it can take the body up to 4 hours to completely clear the lactic acid and other metabolic wastes from the muscle tissue.

Back to the subject. Obviously, you would not need to incoporate such a high calorie, carbohydrate and protein post workout shake after cardio but I still recommend the workout cocktail during and vitamin C afterwards.

Your off days will depend on how you've set up your weekly caloric intake which is dependant on your overall weekly expenditure. In general, your on days will consist of higher calories based upon the higher daily expenditure. Your off days would be adjusted accordingly based upon the required ammounts for that day. This may also include modifying your macronutrient ratios slightly. The end result should be the same which is to reach your desired caloric intake necessary for optimal performance and recover.

It all depends on what the desired goal is. With my clients, whom the majority are involved in sports other than bodybuilding, their training programs are based upon four different phase throughout the year and different seasons which include absolute strength, explosive strength, starting strength and reaction strength. For my clients which are primarily interested in building muscle, I simplify things with two phases such absolute strength and hypertrophy. As you can see, the nutrional needs vary greatly and must be adjusted accordingly in a detailed and precise manner to each specific phase.

Jenetic

FUcking good ass post bro........finally some closure! So, explain to me you off days....active rest schedule.......

 

[Jenetic]

FUcking good ass post bro........finally some closure! So, explain to me you off days....active rest schedule.......

Off days include stretching and flexibility exercises. Also, rest and recovery are not only physical but are related psychologically. This means you minimize any stressful phyiscal and pschological activities. Focus on the things in life which bring you pleasure, happiness and are relaxing. I've even gone as far as to recommend my clients to only recieve blowjobs from their significant others verus full sexual intercourse. It's selfish but I don't overlook any details. For example, it's crucial when I'm trying to shave a tenth of second off a previously established time.

As I said previously, active rest is only used on training days post workout for 10-20 minutes. This is basic cardiovascular activity such as using the treadmill, stationary bike or even swimming. It all depends on the individuals comfort and preference.

Jenetic

 

[JKurz1]

Off days include stretching and flexibility exercises. Also, rest and recovery are not only physical but are related psychologically. This means you minimize any stressful phyiscal and pschological activities. Focus on the things in life which bring you pleasure, happiness and are relaxing. I've even gone as far as to recommend my clients to only recieve blowjobs from their significant others verus full sexual intercourse. It's selfish but I don't overlook any details. For example, it's crucial when I'm trying to shave a tenth of second off a previously established time.

As I said previously, active rest is only used on training days post workout for 10-20 minutes. This is basic cardiovascular activity such as using the treadmill, stationary bike or even swimming. It all depends on the individuals comfort and preference.

Jenetic

Ok..right now I'm interested in gaining lean mass....I currently do cardio in the am for about 35 minutes (light, stretching, prob. 70% max) then train in the PM on a 3 day on 1 off cycle........

On my off days, I still do cardio in the AM, but come back in the PM and do another cardio session mixed with stretching, abs and calves.....would you keep the carb/caloric intake the same as training days EXCEPT for the PW shake??? Much thanks.

 

[wnt2bBeast]

Mavy-
im not an exper on the r-ala supp either but i use it to help with nutrient uptake as well as to help better absorb the creatine..ill be damned if im gonna pay muscle tech 50 bucks for 15 servings of cell tech when i get my own 200 serving of pure creatine add my own loader like grape juice as well as some longer carbs (oats) and add my own r-ala (af store) and glutamine

 

[JKurz1]

AHhh...good point.....do you use R-ala with every meal?????? Some swear by it, others hate it....I've been caught up taking it with every meal that has carbs in it or order to bulk cleanly, but not sure if it really does squat except post-training....

Hey beast ....what do u do on YOUR off days?

 

[wnt2bBeast]

AHhh...good point.....do you use R-ala with every meal?????? Some swear by it, others hate it....I've been caught up taking it with every meal that has carbs in it or order to bulk cleanly, but not sure if it really does squat except post-training....

Hey beast ....what do u do on YOUR off days?

just post w/o im only eating between 200-250 g of carbs and more than 100 are right after my workout so i dont use r-ala with my other meals..i guess if i were cutting i would prolly use it more..i dont train on weds but i eat exactly the same..on the weekend i lower my carbs and of course i dont eat the sugary stuff unless its a cheat meal..i probably consume 100-150 carbs and 350g of pro..i find it so hard to eat right on the weekend..during the week immachine like 6-7 meals the weekend i struggle for 5 meals...

 

[JKurz1]

Don't you think you'd benefit from MORE carbs/calories? I mean, check Bigdho's diet....dude is a freak.......

 

[wnt2bBeast]

Don't you think you'd benefit from MORE carbs/calories? I mean, check Bigdho's diet....dude is a freak.......

yeah i saw his diet its solid..i plan to bump up my carbs..my ratios right now are
400g pro
2-250 carbs
80g fat

 

[Texas Ranger]

Lots of good info!!

 

[marklm725]

morning i have 1 instant oatmeal package
50g protein + muscle weight gainer (48carbs, 20protein, vitamin a-e, iron meganesium zinc all the amino acids whatever)
1.30 later
right before i workout i eat a handful of almonds (they taste good) and i sip a water and a powerade during workout
post-workout
dextrose + 50g protein + muscle weight gainer (48carbs, 20protein, vitamin a-e, iron meganesium zinc all the amino acids whatever)
then about 2.5-3 hrs later ill eat 6oz of chicken salad,