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No Routine
Repacked
Punxsutawney resident
You should lower your expectations.
Most people don't train very hard or regularly and you still have to get overall calories and macros better than what the average person eats. Meal timing is the 1%er stuff.
Haha. Still not ignoring me very well.
Repacked
Punxsutawney resident
I don't think it's the sort of thing you could measure over a period less than a year, and you would have to have several previous years to compare to.
FYI for others -
Form a contemporary Aragon and Schoenfeld article:
Distilling the data into firm, specific recommendations is difficult due to the inconsistency of findings and scarcity of systematic investigations seeking to optimize pre- and/or post-exercise protein dosage and timing. Practical nutrient timing applications for the goal of muscle hypertrophy inevitably must be tempered with field observations and experience in order to bridge gaps in the scientific literature. With that said, high-quality protein dosed at 0.4–0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20–40 g [53, 84, 85]. For example, someone with 70 kg of LBM would consume roughly 28–35 g protein in both the pre- and post exercise meal. Exceeding this would be have minimal detriment if any, whereas significantly under-shooting or neglecting it altogether would not maximize the anabolic response.
Due to the transient anabolic impact of a protein-rich meal and its potential synergy with the trained state, pre- and post-exercise meals should not be separated by more than approximately 3–4 hours, given a typical resistance training bout lasting 45–90 minutes.
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5
steveP
Well-known member
I would say that having a fast absorbing high protein meal post workout is part of your macros and calories. All of your replies are maybes, ifs and buts. Like I said, you could just cover all bases and have a food/product exactly designed for the scenario discussed. Seems like there's more effort in fighting it.
I know it's what I started doing and I started getting better results. I always have a scoop of protein in a shaker bottle in my gym bag. It also keeps me full until I have time to get home and make a proper meal.
steveP
Well-known member
Thanks for the link.
If you are eating 3-6 meals a day you will have nutrients already absorbing as you're working out and after wether you have a shake straight after or not. It's not going to do any harm if you do though.
I think you are selling yourself short. Your results are not due to a shake they are due to your hard work.
Human nutrition is all maybes and best guesses. It's so hard to study and get definite answers because you can't run blinded, placebo controlled study's and lock people up for 3 years and force them to eat a certain way and see what happens. We have much better knowledge on farm animal nutrition because it's much easier to control and manipulate their diet over long periods of time.
White_Lie
Look at Moi, I'm a Kunce
I'm not really trying to gain or lose weight so it's probably not as critical. Weight hasn't changed, strength hasn't changed. I usually just have them when trying to gain weight as it's an easy way to bump up my protein content and calories without thinking about it or eating half a dozen eggs.
Goosey
.
Thats perfect.
it really is about what you eat throughout the week and how *hard* you work and how much sleep that counts as opposed to day to day...windows and such.
Shrek
Fucked up Kunce
I train at home so I a eating within 10-15 minutes anyway.
Goosey
.
the routine you have when you're not having a routine
For those who where in your Dadsbag when we where in Baghdad
Repacked
Punxsutawney resident
Johnnie Walker
Borderline Kunce
no routine going well, smashed some sholders today with random exercises and volume, then some arms, then some cardio,then some stretching. prolly in the gym hour and a half which is pretty unheard of for me!
For me personally I couldn't do a truly random workout. You have that learning period with all new exercises then you have the true strength/muscle gain part. If you are just doing random exercises and don't come back to the same exercise for a month I think it's better than nothing but pretty inefficient way to train and will result in spinning your wheels pretty soon.
Johnnie Walker
Borderline Kunce
well im still hitting the classics
S
Stiffy
Guest
Johnnie Walker
Borderline Kunce
when i say random i just meant in terms of sets and order. was mainly side/front raisers for sholders. just picked what to do as i went along