PWO protocol for night sessions (bulking) for those using WMS

[desmond]

Hi, for people who use WMS as part of their PWO shake, I wanted to know what people thought of this nightime PWO (and pre-workout) protocol (bulking), particularly the PWO meal.

5:30 (pre-workout) 500 mls of skim milk; 30 grams protein powder (1/2 whey; 1/2 casein)

6:30pm (gym session starts)
7:45pm (PWO - 70 WMS + creatine; 20 minutes later 40 whey isolate).
9pm - now this where I'm stuck.
3am or whenever I wake up in the middle of night: casein shake


Should the 9pm meal be
(1) purely protein because carbs are bad before bed, and fat consumed this close to WMS could be shot up by the insulin spike to fat cells.

Example meal: 200 grams chicken; 300 grams brocolli.

(2) P + C because the anabolic window still exist. Something like my pre-workout meal.

(3) P + F, e.g., 200 gm beef, chicken, or salmon + brocolli + EVOO

Any suggestions? THANKS

I get hungry in the evenings so if anything I'd be happy to eat a large serve of meat (250+) and get my fats earlier in the day, which I realise is contrary to convention, but I would be training in the evening.

Bear in mind I'm not a good sleeper, always wake up about 2-3 am, and then have a casein shake. I'd prefer not to do this as my 9pm meal because I would struggle to sleep out of hunger.

 

[Jobe2004]

Hi, for people who use WMS as part of their PWO shake, I wanted to know what people thought of this nightime PWO (and pre-workout) protocol (bulking), particularly the PWO meal.

5:30 (pre-workout) 500 mls of skim milk; 30 grams protein powder (1/2 whey; 1/2 casein)

6:30pm (gym session starts)
7:45pm (PWO - 70 WMS + creatine; 20 minutes later 40 whey isolate).
9pm - now this where I'm stuck.
3am or whenever I wake up in the middle of night: casein shake


Should the 9pm meal be
(1) purely protein because carbs are bad before bed, and fat consumed this close to WMS could be shot up by the insulin spike to fat cells.

Example meal: 200 grams chicken; 300 grams brocolli.

(2) P + C because the anabolic window still exist. Something like my pre-workout meal.

(3) P + F, e.g., 200 gm beef, chicken, or salmon + brocolli + EVOO

Any suggestions? THANKS

I get hungry in the evenings so if anything I'd be happy to eat a large serve of meat (250+) and get my fats earlier in the day, which I realise is contrary to convention, but I would be training in the evening.

Bear in mind I'm not a good sleeper, always wake up about 2-3 am, and then have a casein shake. I'd prefer not to do this as my 9pm meal because I would struggle to sleep out of hunger.

would love to hear what other members thing of this, since I had some similar questions when I work out late.

 

[dabuffguy]

Hi, for people who use WMS as part of their PWO shake, I wanted to know what people thought of this nightime PWO (and pre-workout) protocol (bulking), particularly the PWO meal.

5:30 (pre-workout) 500 mls of skim milk; 30 grams protein powder (1/2 whey; 1/2 casein)

6:30pm (gym session starts)
7:45pm (PWO - 70 WMS + creatine; 20 minutes later 40 whey isolate).
9pm - now this where I'm stuck.
3am or whenever I wake up in the middle of night: casein shake


Should the 9pm meal be
(1) purely protein because carbs are bad before bed, and fat consumed this close to WMS could be shot up by the insulin spike to fat cells.

Example meal: 200 grams chicken; 300 grams brocolli.

(2) P + C because the anabolic window still exist. Something like my pre-workout meal.

(3) P + F, e.g., 200 gm beef, chicken, or salmon + brocolli + EVOO

Any suggestions? THANKS

I get hungry in the evenings so if anything I'd be happy to eat a large serve of meat (250+) and get my fats earlier in the day, which I realise is contrary to convention, but I would be training in the evening.

Bear in mind I'm not a good sleeper, always wake up about 2-3 am, and then have a casein shake. I'd prefer not to do this as my 9pm meal because I would struggle to sleep out of hunger.

9 pm meal?

carbs are fine at night. Screw that unless you are trying to diet for a contest. eat some green vegetables and a 1 cup of whole grain carbs with your meat. It's only 200 calories and they are slow acting, so they don't store as fat nearly as much if at all(especially with a late workout). your body needs some complex carbs with the protein to be at maximum anti-catabolism during sleep.

 

[cobracock1979]

Well I shoot for carbs early in the day (up till 2) and fats afterwards. Works for me. I have a ground turkey burger speinkled with olive oil at 9pm, followed by a handfull of almunds at 10.30. Before bed, I have a whey + egg white + peanut butter + Flax powder, Oil shake.

I never mix milk with whey (actually I dont drink mil at all cos of the sugar). Pre worgout Im good with just a whey shake and some arganine.

Note - with all my burgers I make (tuna, beef and turkey) I always add 30g of oats per patty - this gives a nice small amount of low GI carbs to keep the insulin ticking over, whilst being of no major concern late at night.

 

[SouthernLord]

I eat a very high fat, low carb diet. WMS is the only actual carb source I consume. With that out of the way... my post workout solid meal is always 10-12oz of chicken cutlets, two cups of broccoli, 1oz almonds/cashews/pistachios, and 2g of fish oil. I have had success with this so far. I am losing fat.

 

[Jobe2004]

I eat a very high fat, low carb diet. WMS is the only actual carb source I consume. With that out of the way... my post workout solid meal is always 10-12oz of chicken cutlets, two cups of broccoli, 1oz almonds/cashews/pistachios, and 2g of fish oil. I have had success with this so far. I am losing fat.

damn that is pretty low...so your only taking in like 60-70g a day with the 45g of WMS?

 

[Rage-Of-Sparta]

the calories he is getting from the fat is sustaining and building muscle while the lower carbs are helping him burn fat

As far as desmond is concerned
if you are bulking anyways then carbs at the 9pm meal would be fine
just do 50g of slow burning carbs so your muscles will be fed throughout the night
and be ready to train tomorrow

 

[wills_got_rythm]

I eat a very high fat, low carb diet. WMS is the only actual carb source I consume. With that out of the way... my post workout solid meal is always 10-12oz of chicken cutlets, two cups of broccoli, 1oz almonds/cashews/pistachios, and 2g of fish oil. I have had success with this so far. I am losing fat.

Hey SL can you pm me the meal plan that you follow, I need to cut a lot of bf but I cant decide what and how I need to eat....just need some ideas


thanks bro

 

[cobracock1979]

sl - how many cals and g's protein are you consuming? Are you actually buring fact and gaining notable LBM?

This was my question on another thread - surely a keto diet thats high enough in cals will allow notable LBM gains along with serious fat burning? Cake and eat it...? Sparta?

 

[Rage-Of-Sparta]

hmmmmm.... the thinking is that as long as you are
getting in a surplus of cals then you should grow
with the right macro nutrient breakdown i think it is
def possible to gain muscle and lose BF
it all depends on the person body type
i think a naturally skinny person would not benefit from this sort of diet
but fatties like me and SL can cut out the carbs and still gain with healthy fats