| Lean mass gaining shakes pre and post workout
Posted: 7/8/2009 5:51:06 PM | Hey everyone,
First of all, i'd like experienced people to reply to this. I'm thinking about making my own pre and post workout shakes instead of buying supps such as smash, no shotgun, etc. I know there's people out there that make their own shakes.
My goal: Add lean mass and strength
Stats: 6', 185 lbs, 11% bodyfat
I'm looking for a complete list of things for my shakes pre and post. Examples such as creatine mono, taurine, glutamine etc...
Thanks and I hope there's some creative and effective ideas out there. | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/8/2009 6:00:38 PM | | Yes, I know that's the staple of getting bigger. I already eat all of those minus the steak. I'm not a fan of red meats. I also eat fish and whole wheat noodles. I'm strictly looking for supporting supps. I've got my diet down really well and whenever i get asked questions about what a person needs to get bigger, the first thing i ask them about is their diet. | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/9/2009 2:07:19 AM | They dont do anything much if you have a good diet. Pump supps etc are good for ego boosting in the gym, perhaps if youre dieting hard some nootropics can help. But most of them are just overhyped garbage.
Taurine and glutamine are the two most abundant aminos in protein anyway, so if you eat a high protein diet, they arent needed. Same with BCAA's | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/9/2009 3:49:18 AM | Tyrosine and Glucnranalactone provide a nice focus and clears away the fog from low carb dieting for me. Minus the crash you get with stimulants like caffeine.
Im not going to lie, but what gives you gains is the diet and the training plan. No supplement does this. I wouldnt waste my money on any of them, in fact i dont unless im dieting, then i use the above.
There are things like citrulline malate, beta alanine etc. Which do have an effect, but unless you are pushing your boundaries to the limit, you will be very disappointed.
I tend to just cycle plain old creatine mono for 4 weeks on and 4 weeks off as i find it helps with a slight increase in recovery rate.
If you want a pump supp you can make at home cheap then try this out
1tsp glycerine (glycerol)
half tsp AAKG
1 tsp creatine mono
1 tsp taurine
Mix it with a cup of juice 45 mins prewo. Fairly cheap and does provide a good pump. Again does nothing for growth but good for the ego. | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/9/2009 9:16:20 AM | I'm not going to be cutting out carbs anytime soon. I gain very slowly so it'll be a while before I try to cut down. However, i'm noticing more and more that a lot of these preworkout supplements do little to nothing for me.
Why the glycerine?
Also, do you buy generic creatine or do you buy from a well known company?
I don't like eating too close to gym time so I figure if there's some kind of shake i can throw in I might as well try it.
Post workout it's a protein shake (high carbs) and then about 1.5 hours after that a meal that is high glycemic and plenty of protein. | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/9/2009 4:48:15 PM | | I know I am a woman but...seriously. Eat meat. Chicken. Red meat. Turkey. I have learned the past 3 months, that all of the meat I am eating is actually putting size on me. And I actually gain VERY easy (thank God). But the 3 guys helping me and one I work out with, are total Carnivores. They compete. They have pretty much proven to me you can drink all the protein shakes you want (you will pee most of it out of you), but if you really want size and muscle, you need to get it from food. I also after a workout drink Gluta Lean (La Brada) and take Amino Acids. I am not saying I know everything, I do not. However since eating all the meat and eggs, I have built muscle, stayed the same weight and gone down 3 almost 4 sizes. So....I say EAT MEAT!!!! And Veggies too...don't leave those out!! But good ones. Spinach, Zuchinni, Spaghetti Squash...add a little salt and pepper or a small salad with a good olive oil....cannot go wrong. | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/9/2009 5:44:31 PM |
And Veggies too...don't leave those out!! But good ones. Spinach, Zuchinni, Spaghetti Squash...add a little salt and pepper or a small salad with a good olive oil....cannot go wrong.
This is the only thing i could use some work on. For some reason i hate preparing veggies (although i did manage to do it today).
You're absolutely right about the diet. There's way too many people out there that concentrate on the overpriced supplements that they see at gnc and in the mags.
It's okay, you're allowed to be a woman and give advice  | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/10/2009 12:22:41 AM | Slow gaining is the way it should be, bulking is not an excuse to get monstrously fat!
Glycerine super hydrates you and this is what gives a pump or most. Ive always bought generic creatine, i dont use the super duper mixes as all they do is mix it with sugar, put it in some fancy packaging and slap on a inflated price.
I tend to eat 2 hours before i hit the gym anyway, that and i eat around 3-4 times a day so its all good with me. Im not a big fan of high GI stuff anyway, makes me sleepy as i have poor insulin sensitivity. | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/10/2009 1:54:25 AM | Thanks for the input...maybe i'll put my money towards higher quality protein powders. It seems like whey concentrate sits in my stomach for too long which prevents me from wanting to eat.
I know what you mean about the insulin sensitivity. I think i'm the same way. I'm trying to get in at least 4 meals a day plus a shake which can be rough because i'm not a big eater naturally. | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/10/2009 2:49:42 AM | | Im much the same with portion sizes. This is why i stick to energy dense foods. If you want i could help with suggestions for your diet so you feel more comfortable? | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/10/2009 11:07:20 AM |
Im much the same with portion sizes. This is why i stick to energy dense foods. If you want i could help with suggestions for your diet so you feel more comfortable?
I'm always open for suggestions. As of right now this is approximately what I do each day:
Breakfast: 3 whole eggs 3 egg whites with 3/4 cups oatmeal
Lunch: Either 2 medium chicken breasts or a turkey burger with large portion of brown rice for either one
Workout and take a protein shake
1.5 hours after shake: Either chicken breasts, talapia, or turkey burger for protein along with fast burning carb such as white rice or something similar
1 hour before bed: 2 peanut butter and banana sandwhiches (I love these).
Oh yeah, I use whole wheat double fiber bread only with any of my meals.
This is generally what i eat. Once in a while I do throw in veggies or eat whole wheat spaghetti or sweet potatoes in place of other foods. | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/10/2009 1:53:47 PM | For breakfast try out pancakes. Add in some wholemeal flour in place of the oats, mix with a little milk and top with a banana ad maybe some cinnamon
Lunch, i make homemade flapjacks. 100g porridge oats, handful of pumpkin seeds, scoop of whey and a few heaped tbsp of peanut butter.
I also like PB & banana sandwiches, its excellent with the bread slightly toasted and the PB Melts
Jacket potato with cottage cheese and chives also works well.
Lots of good mass gainer shake recipes ou there too.
Base of ground oats for your carbs
for fats you can add things like coconut milk, ground almonds, full cream milk
for more carbs, fruit
for protein some fat free yogurt, low fat cream cheese etc
Here is a mass gaining shake i make myself
2 scoops of whey
1 tub low fat cottage cheese
splenda and vanilla
grapahm crackers
a little water to thin
Tastes like cheesecake really! | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/10/2009 2:18:11 PM | checkmate: thanks for the suggestions!
I'll have to pick up some stuff to try out pancakes and flapjacks. Sounds tasty and sounds like a legit source of healthy carbs.
Are you using unflavored whey? I only have flavored stuff at the moment (chocolate and mint chocolate chip).
One last question. How much is a tub for the cottage cheese? That's an interesting concoction you put together. I might have to give a try | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/11/2009 5:59:20 AM | Im in the UK so my prices are different to yours.
When i was in the US i used unflavoured from TrueProtein. Very cheap and high quality stuff. You can sub thick yogurt for the cottage cheese as well, or just try something else.
I dont really eat the conventional way most lifters do as i find chicken and rice massively boring and plus im a veggie its a little different for me. | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/15/2009 10:17:38 PM | I think the best way to gain strength hands down is to use your own body as the weight.
Examples are: Chinups, pushups, situps. Boring as hell, but there is a reason why military forces have been training with these 3 exersizes as their core workout for over 100 years.
IMO to gain strength you do not even need to touch a weight. Master those 3, record your results and push yourself everytime to beat your PB. | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/16/2009 7:57:52 AM | I don't worry about a shake before a workout... like Checkmate I eat every couple of hrs, two hrs before a workout then take in some simple carbs like juice 30 mins before a workout. After a workout I go to the counter and get a single scoop of protein powder in my water bottle. If I have any gatorade i'll sip some of that and take my protein drink and that's it.
I don't buy powders anymore because it's too expensive. At my gym they charge $1 for a single scoop of protein... that's cheaper than buying powders in the store! They use good protein too so I'm getting more grams of protein than with the cheaper powders and spending less. $1 a scoop x 100 scoops = $100, if you look at some of the better more pricey proteins you don't get the dollar per scoop ratio it's often much less. I don't know, just seemed a simple cheap way for me to get protein... other than that I just eat well to put on mass. Like checkmate said, I'm all about the slow gain, it's better for your health and the right way to do it. | |
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| Lean mass gaining shakes pre and post workout
Posted: 7/16/2009 8:34:08 AM | | Oh, one more thing I figured i'd add. It's great as a snack or a meal... Take 4 egg whites, 1 can of tuna and a scoop of mayo.... mix it up... best damn meal ever! A friend told me to try it the other day, I've had egg salad, and tuna salad but never mixed... it goes great together! | |
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