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Shakes made with whey protein.

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Ryanm8655
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2007/06/14 12:19:05 (permalink)
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Shakes made with whey protein.

I've made a shake using one scoop of whey protein a banana and some oats...I just kinda guessed the proportions with the oats. Any one got pics of the ammount of oats to add to a shake when added to one serving of whey? I woudl guess I added 4 times the volume of oats as there was whey.

Can I use this shake to replace a meal?

Thanks, Ryan.
#1

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    daveo
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    RE: Shakes made with whey protein. 2007/06/14 12:37:50 (permalink)
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    I use 3 scoops oats to 1 scoop whey.

    It could replace a meal, but solid food would be better.

    #2
    Ryanm8655
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    RE: Shakes made with whey protein. 2007/06/14 12:50:28 (permalink)
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    Ok cool cheers! MY plan was to make one to take to college so I don't have to take loads of food in with me. OR replacing my preworkout meal with it. What would the ideal post workout shake consist of? Just whey powder and water?

    Thanks Ryan.
    #3
    theiopener
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    RE: Shakes made with whey protein. 2007/06/14 12:54:14 (permalink)
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    depends on goals and diet structure mate, wheres your diet plan your goals and ill be able to give you a good solid answer as well as a few suggestions for MRP shakes that you can take with
    #4
    Ryanm8655
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    RE: Shakes made with whey protein. 2007/06/14 13:30:55 (permalink)
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    My goals are to gain muscle. I'm 6ft and 12.5stone with about 15% body fat.

    Diet plan...well this is what I ate yesterday:

    breakfast I had 2slices of wholemeal toast with peanut butter and 3 boiled eggs

    3 hours later 2 wholemeal pita bread one boiled egg and a can of tuna.

    then pre workout: some basmalti rice, a turkey steak and mixed veg.

    post work out I had a protein bar as my whey hadn't arrived.

    then evening meal was basmalti rice, turkey steak, and mixed veg.

    Then before bed, wholemeal toast with cottage cheese.
    #5
    theiopener
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    RE: Shakes made with whey protein. 2007/06/14 13:40:38 (permalink)
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    seems a little low on protein and barely contains any healthy fats. Not a good sound diet plan me thinks. Have you had a read of the article entitled Mass Gaining V2 and the newbie article to get some good food choices that you can work with. These should help you out immensely with regards to nutrition

    http://www.muscletalk.co.uk/article-mass-gaining.aspx
    http://www.muscletalk.co.uk/fb.asp?m=1101455
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    Ryanm8655
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    RE: Shakes made with whey protein. 2007/06/14 13:54:38 (permalink)
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    Oh yeah I forgot to mention that with lunch I had a handful of cashews would that up the healthy fats enough?

    I've read both those articles but the thing I'm struggling with is portion sizes. I'm aiming for 2500cals as thats 500/600 on top of what I use daily according to a link I was given to work it out. I was also aiming for a 40/40/20 split.
    #7
    daveo
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    RE: Shakes made with whey protein. 2007/06/14 14:02:46 (permalink)
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    ORIGINAL: Ryanm8655

    Oh yeah I forgot to mention that with lunch I had a handful of cashews would that up the healthy fats enough?



    You still need some O3s - Flax oil, fish oil or oily fish.

    To be fair i thinks the diet is fine for a beginner, very maintainable.

    Many (most?) people would advise some dextrose (or similar) in with the whey post-workout.

    #8
    theiopener
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    RE: Shakes made with whey protein. 2007/06/14 14:05:31 (permalink)
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    ok so youre 150lbs lean then so lets look at it this way 1.5g of pro per lb of lean body meass which is 225g of pro per day exluding PWO protocol. baseline 2g of carbs per lbm 300g

    225g of pro is 900 cals
    300 1200 cals
    50g of fats

    this is a rougly 36/44/20 split which would be better overall i believe to start as a baseline
    #9
    theiopener
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    RE: Shakes made with whey protein. 2007/06/14 14:06:44 (permalink)
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    agree with Daveo here, flax oil is great or get some high strength Omega 3 fish oil caps from www.zipvit.co.uk and take 4 of them a day. Also pumpkin seeds are a good source of O3 as well
    #10
    Greenranger
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    RE: Shakes made with whey protein. 2007/06/14 14:19:40 (permalink)
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    Could eat plenty of oily fish/seeds/nuts etc.

    Boost without need for supplementation..

    Shut up and squat

    UGM
    #11
    Ryanm8655
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    RE: Shakes made with whey protein. 2007/06/14 20:58:44 (permalink)
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    I have some cod liver oil capsules would they be any good for fish oils?

    I've ogt osme dextrose tablets...but wasn't reall;y sure whne to take them...I took one before the gym yesterday just for an energy boost. How many shoudl I have post workout?

    Today my diet has consisted of 2 slices of toast with peanut butter. 3 boiled eggs. a shake consisting of 50g whey and 3 further scoops of oats and a banana with skimmed milk. Then at about 4.30 I had another shake this time whey oats and peanut butter with milk. Then just now I had a turkey steak with veg and rice.

    Thanks Ryan.
    #12
    daveo
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    RE: Shakes made with whey protein. 2007/06/15 11:03:44 (permalink)
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    ORIGINAL: Ryanm8655

    I've ogt osme dextrose tablets...but wasn't reall;y sure whne to take them...I took one before the gym yesterday just for an energy boost. How many shoudl I have post workout?


    I wouldn't bother with the tablets really, it will work out expensive. My supermarket (morrisson's) does 500g bags of dex powder for 99p.
    In my PWO i use 40g whey and 50g dex. Some use more dex, but i have my carb meal quite soon after.

    #13
    Ryanm8655
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    RE: Shakes made with whey protein. 2007/06/15 11:43:19 (permalink)
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    ORIGINAL: daveo


    ORIGINAL: Ryanm8655

    I've ogt osme dextrose tablets...but wasn't reall;y sure whne to take them...I took one before the gym yesterday just for an energy boost. How many shoudl I have post workout?


    I wouldn't bother with the tablets really, it will work out expensive. My supermarket (morrisson's) does 500g bags of dex powder for 99p.
    In my PWO i use 40g whey and 50g dex. Some use more dex, but i have my carb meal quite soon after.


    Thanks! I'll have a look for dextrose powder! In the mean time I have one packet of dextrose tablets so I may as well use them up first :) How many would be good to take after a workout? 3? On the packet it says take 1 to 3?

    Also does anyone know if cod liver oil capsules are any good as a source of fish oil?

    Thanks, Ryan :)
    #14
    theiopener
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    RE: Shakes made with whey protein. 2007/06/15 11:45:00 (permalink)
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    no cod liver oil is not a good a source as fish oil as cod live roil is naturally low in O3 fats. If youre after O3 fish oil www.zipvit.co.uk or try holland and barratt as theyre having a sale on
    #15
    Ryanm8655
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    RE: Shakes made with whey protein. 2007/06/15 11:58:36 (permalink)
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    theiopener
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    RE: Shakes made with whey protein. 2007/06/15 11:59:18 (permalink)
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    yep thats the stuff alright
    #17
    Ryanm8655
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    RE: Shakes made with whey protein. 2007/06/15 12:05:44 (permalink)
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    Cool :)

    Cheers, will order some now :)
    #18
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