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Pre and Post Work out advice please..

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_Tom_
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2006/07/08 21:18:36 (permalink)

Pre and Post Work out advice please..

Hello!

Im just wondering if i could have a bit of help with a pre and post work out routine.

At the moment in general, i go to the gym at 2pm or thereabouts.

Ive started taking CEE so i think ill have to change timings a little. Is this a sensible way of doing things?



Eat an hour and a half before i intend to go to the gym

Take 2g of CEE in water 1 hour beforehand.

(SHould i have wheyhere at all??)

Go to the gym and drink craploads of water
Take 2g of CEE immediataly afte the workout

Half an hour later, 40g of whey protein in milk whizzed with some strawberrys or a banana or fruit.

half an hour after that, something like an omlette or tuna and baked potato.

My aim is to lose weight and gain strength whilst building muscle too.

Hmm. while im here i may as well ask about this:

I currently do 3 sets of 8 reps and am aiming to be in a fair bit of pain by the middle of the third set.. The problem is i have arm chest and back weights, leg and side/abs and also cardio to fit in so its looking like this at the minute-

Monday Arms
Tuesday Cardio
Wednesday Legs
Thursday Rest
Friday Arms
Saturday Cardio
Sunday Legs etc etc

Is this ok? I just dont know if im doing enough o each section during the week.. Do i even need the rest day if im doing cardio? COuld that be an off day? I dont want to work myself into the ground of course and wouldnt want it to be of detriment but if it gets what i need doing fitted in..

Anything else anyone needs to know at all?

Thanks a lot!
-Tom
post edited by _Tom_ - 2006/07/08 21:19:48
#1

7 Replies Related Threads

    ToxicToffee
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    RE: Pre and Post Work out advice please.. 2006/07/08 21:27:58 (permalink)
    My aim is to lose weight and gain strength whilst building muscle too.


    do you think that is realistic?

    where is back and chest/shoulders training in that little lot?
    please post your fuill diet using the protocol at the top of the forum for help
    #2
    _Tom_
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    RE: Pre and Post Work out advice please.. 2006/07/09 12:01:50 (permalink)

    ORIGINAL: ToxicToffee

    My aim is to lose weight and gain strength whilst building muscle too.


    do you think that is realistic?


    Hmm not entirely. I think that is everyones aim in a nutshell.. We'll see i guess. Im hoping a side effect of going for strength will at least be some mass gain. Minimal though..

    ORIGINAL: ToxicToffee
    where is back and chest/shoulders training in that little lot?
    please post your fuill diet using the protocol at the top of the forum for help


    Ah yeah, sorry. I meant to say arms and general upper body. It includes back, chest and shoulders.

    I didnt know if the diet was completely necessary but here goes:

    As of Wednesday ill be up at 07.30 every day, but now its like this.
    10.00 Wake up, Breakfast of cereal. Fruit and Fibre normally. I have put whey in the milk a couple of times. I like it, but should i bother?
    12.30 Lunch. Meat and vegetables usually. Thai green curry and brown rice maybe or similar. Meat with pasta if im doing cardio.
    1pm Take 2g of CEE in water
    2pm Go to gym
    3pm 2g CEE in water
    3.30 40g whey in water or milk with fruit
    4pm Food of some sort. Tuna and baked potato or an omlette with a yolk or 2 in.
    6pm Tea. Usually meat and vegetables
    10-11pm Cottage cheese

    At some point, usually in the evening after tea ill have a small handful of nuts and dried fruit. I dont drink alcohol really. Maybe one pint a week if that. Sometimes have a piece of cake with lunch but usually just a low fat fruit yoghurt. Ill include one day in the week where ill eat more than normal or differently to normal like a cheat meal. Every day i have a big swig of fruit juice. Apple and mago at the moment. I know this isnt THE most useful thing to say, but the diet advice says include it.. Maybe 200ml a day of it.

    Im 5 10 and 14.5 stone and i try to limit my calories . My fat intake is pretty low but only because i eat lean meats and cut fat off anything, but theres still fat in the meat... I havnt put a figure on it yet but im going to try and quantify it later in the week when i get my work sorted. The work is going to involve cycling for 2 or 3 miles in the morning and evening to check small mammal traps

    Hope this helps.
    cheers
    -tom
    #3
    _Tom_
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    RE: Pre and Post Work out advice please.. 2006/07/10 13:51:56 (permalink)
    Just thought id bump this up so it doesnt go off the radar.. cheers.
    #4
    OoOGazOoO
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    RE: Pre and Post Work out advice please.. 2006/07/10 14:57:59 (permalink)
    You need fats from EFAs and healthy fat sources.

    PWO lose the fruit, add at some other meal of the day.

    PWO go with your whey in water with the CEE.

    Have PWO at 3pm when you finish training.

    PPWO - Tuna and jacket potato at 4pm.

    Doesnt seem like a lot of food really, more protein needed at breakfast.

    When do you do cardio? ? ?

    #5
    _Tom_
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    RE: Pre and Post Work out advice please.. 2006/07/10 18:29:10 (permalink)
    Healthy fats come from nuts and seeds i take it? I eat them every day but not in a great quantity.. I use olive oil in the things i cook but is there something else i should try and stick into my diet? I saw a list here just the other day but i cant find it now.. Fish is on the list though, just im really not a fan of 'fishy fish' and thats what was on the list if i remember correctly..

    Should i bother with the matodextrin or dextrose stuff? I was going to buy a small amount but i went off the idea when it turned out postage was more than what i was going to pay for the stuff.. Also people said to take 40g+ which equates to a fair few calories so that put me off.. Is it something thats definately worth getting though?

    I can add whey into milk or something with the brakfast cereal maybe? I think it tastes nice just plain. Mid morning i could slip in cottage cheese on brown bread/toast?

    As of Wednesday ill be doing cardio every day at about 8am and 8pm biking to where i carrying out research into water shrew populations, though how strenuous a bike ride it will be i dont really know yet.. At the moment though im doing cardio in the place of a workout at the same time of day. Its the most convenient time i can get to the gym, but should i look to aim for a different time?

    Cheers for your help!
    #6
    OoOGazOoO
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    RE: Pre and Post Work out advice please.. 2006/07/10 19:31:21 (permalink)
    Flax oil would be good for your fat intake, oily fish, etc...

    No, you dont have to take dextrose or maltodextrin, for your PWO shake just have whey in water, then wait an hour then for PPWO (post-post workout) the meal will have a nice serving of carbs from something like oats, rice, pasta, etc... and have a lean source of protein with that.

    You can have whey for breakfast if you want, although solid food would yield more nutrients and satiate you more, tuna, quark, cottage cheese, etc...



    #7
    _Tom_
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    RE: Pre and Post Work out advice please.. 2006/07/13 19:11:23 (permalink)
    Sorry to bump this up just to say cheers, but im doing it.. Im a little unreliable with coming on the internet, been away for a couple of days..

    Cheers OoOGazOoO. Think between this thread and the other one i started i know most of what i need to so thanks a lot for your time and help! It is very much appreciated.

    -Tom
    #8
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