Hi all,
I would like to get some advice on how to integrate supplements into mydiet: I am currently trying to cut, I am more or less successfull,although I have stopped loosing weight, I believe this is because I amadding muscle mass. I am only 5 weeks into body building and I believeI am having some beginners muscle gains although I am on caloricdeficit. This is quite normal I believe if the body isn't used toworkout. The first 7 weeks were done without supplements, I have nowbought 3 things:
Super Whey fuel (pure protein), Mass fuel (whey + maltodextrose) for PWO, and some fat burner based on Guarana extract and some L-Carnitine.
Here is an average day, I would appreciate some help on when and how much to take of each.
(cal/%fat/%carbs/%prot)
6:00 Cardio (45 min at 75%) (Mon - Fri)
7:30 ommlette (1 egg, 3 egg whites, 1 slice ham) (370/28%/1%/33%)
10:00 An apple or 0% yogourt (50 cals)
12:00 Tuna salad and Pumpernikel or whole bread (390/12%/30%/57%)
15:00 Banana or yougurt or both
19:00 Rice and Chicken ('440/7%,40%/50%)
20:00 Workout (Mon/Wed/Frid)

This averages to a 1650cals per day with 20%fat/30%carbs/50%Proteins)Now to be honests it is not allways that clean, especially that I takeWE off from diet, no excesses either but not really clean. I also havea beer or 2 or a whiskey from time to time that are not counted inthere.
I really would like to get oppinions how much and when to integrate mysupplements. Should there be a difference on the days I do no workoutand the days I rest totally (e.g. WE)?

thanks in advance
isoranger

I'm sorry I wont answer your q's at this moment. This is mostly cuz I havent slept last night and I'm at work now. And to answer your qs, id like to focus more as to give you good advice.
BUT
I do like to wish you the best of luck on your progress (:

Here's my suggestions...

1. I'd throw some carbs into the breakfast, maybe some oatmeal. Something that is around 40g carbs or so to get you going.
2. Take the whey+maltodextrin after your workout.
3. Use the regular whey to supplement your diet with protein when you can't get it from real foods. It looks like you're already getting enough from real foods, so use it in emergency cases where you have to run out of the house fast or for times of convenience, but stick with the foods in your diet, that's better.
4. I'd suggest some real food meal with about 30g protein and 40g carbs 45 minutes after your PWO whey+malto shake. That is a great way to keep your body fueled through a good part of the night.
5. Experiment with the fat burner, personally, I'm not so big on them, but you might like them. I'd suggest taking it once in the morning and seeing where that goes.

If you add in the AM carbs and the post workout real food meal I think you'll have a solid diet there. I'm sure you need more than 1650 calories, but I'm guesing because I don't know your height/weight.

Hi,
thx for the reply, the reason I don't take carbs in the morning wasfrom some posts I have seen from SwoleCat saying not to in order toride the fat-burning wave.... Now I know that SwoleCats program isn'tthe wholy grale but he is a good reference, no? Any other suggestions?
What do you suggest as pre-workout meal? Do I keep my Rice and Chickenkind of main meal at 19:00 or move it 45 min. after my workout and takesomething else before my workout? What about days where I don't workout.

In addition the whey/Dextrose mixture is pretty calorique. Theyrecommend following serving 30-45 min after workout :600 Cals of which(0.01 fat, 100g Carbs, 50g Proteine) should I take that much or maybecut it in 2 portions of the day

BTW I don't know if I mentionned it but I am cutting.

I am 1.72 and weight 76Kg I keep a deficit of 1000 per day.
BMR x 1.2 2106 -1000 1106 BMR x 1.5 2633 -1000 1633 So I don't think that 1650 is too low or am I wrong in my calculations?

thx for any additional advice as I am really new with supplements.

Isoranger

Hi,
nobody else having an opinion?
Also slush_puppy made me doubt about carbs after fasted cardio, I always though it was better to stay off carbs till 2-3 hours after fasted cardio.

right now here is what I am doing (in bold the changes)

6:00 Cardio (45 min at 75%) (Mon - Fri)
7:45 ommlette (1 egg, 3 egg whites, 1 slice ham) + added a little cheeze
10:30 Super Whey Protein (ony on cardio days)
12:00 Salad and Pumpernikel or whole bread (390/12%/30%/57%)
15:00 Banana or yougurt or both
19:00 Rice and Chicken ('440/7%,40%/50%)
20:00 Workout (Mon/Wed/Frid)
20:45 Mass Fuel (only on Workout days)
If I manage, I eat somthing before going to bed, e.g. some cottage cheese or a banana

thx for your comments
isoranger

Hi all,
I would like to get some advice on how to integrate supplements into mydiet: I am currently trying to cut, I am more or less successfull,although I have stopped loosing weight, I believe this is because I amadding muscle mass. I am only 5 weeks into body building and I believeI am having some beginners muscle gains although I am on caloricdeficit. This is quite normal I believe if the body isn't used toworkout. The first 7 weeks were done without supplements, I have nowbought 3 things:
Super Whey fuel (pure protein), Mass fuel (whey + maltodextrose) for PWO, and some fat burner based on Guarana extract and some L-Carnitine.
Here is an average day, I would appreciate some help on when and how much to take of each.
(cal/%fat/%carbs/%prot)
6:00 Cardio (45 min at 75%) (Mon - Fri)
7:30 ommlette (1 egg, 3 egg whites, 1 slice ham) (370/28%/1%/33%)
10:00 An apple or 0% yogourt (50 cals)
12:00 Tuna salad and Pumpernikel or whole bread (390/12%/30%/57%)
15:00 Banana or yougurt or both
19:00 Rice and Chicken ('440/7%,40%/50%)
20:00 Workout (Mon/Wed/Frid)

This averages to a 1650cals per day with 20%fat/30%carbs/50%Proteins)Now to be honests it is not allways that clean, especially that I takeWE off from diet, no excesses either but not really clean. I also havea beer or 2 or a whiskey from time to time that are not counted inthere.
I really would like to get oppinions how much and when to integrate mysupplements. Should there be a difference on the days I do no workoutand the days I rest totally (e.g. WE)?

thanks in advance
isoranger

First off, I'd only weigh myself every couple of weeks. When you do weigh, it is important to weigh yourself at the same time and same day every time. This will help ensure that you get a more "apples to apples" comparison. If you wish to measure your progress more frequently, use a tape measure. It will measure your progress alot more accurately.

Second, take a look at your cardio regimine. How often are you doing cardio and for how long at what intensity? You might have some room for improvement in this area that will get you back on track. I'd try to do a minumum of 5 days cardio for 45 minutes per session at about 60% MHR.

I'd only use fat burners after your positive that you have no room for improvement in your diet and training.......................Ta2d

Hi,

thx Ta2d for the reply, however I am already at cardio mon-fri at 75%
I have increased HR from 70 to 75% and it seems that I started to move again on the weight loss, but off course it could also be due to the supplements and fat burners I am now taking.

What about the carbs after a fasted cardio? Should I stick with my current diet or change something?

thx
isoranger

Hi,

thx Ta2d for the reply, however I am already at cardio mon-fri at 75%
I have increased HR from 70 to 75% and it seems that I started to move again on the weight loss, but off course it could also be due to the supplements and fat burners I am now taking.

What about the carbs after a fasted cardio? Should I stick with my current diet or change something?

thx
isoranger

Personally, I'd stick with the protein/fat meal directly after cardio as not to halt fat burning. If you stall out again, I'd decrease carb macro's to 20% carbs and add the 10% difference to the fat intake "good fats only". Ta2d

Also slush_puppy made me doubt about carbs after fasted cardio, I always though it was better to stay off carbs till 2-3 hours after fasted cardio.

6:00 Cardio (45 min at 75%) (Mon - Fri)
7:45 ommlette (1 egg, 3 egg whites, 1 slice ham) + added a little cheeze
The only reason I said that was because you're not eating anything until 45 minutes after your cardio anyway. I highly doubt that eating carbs then will halt any fat burning you did during your cardio. Carbs inthe morning are good, they get you going, they're good fuel for your body.

FWIW, 20% carbs is really low and you may start to feel a little "unsharp" mentally on that low of a carb intake. On top of that, you can forget about any kind of gains in lifting and I wouldn't be surprised if you started losng strength. I tried that once... it was no good.

What are your measurements? For beginners your calories are probably too low unless you're on the small side. (male? female?)

What are your measurements? For beginners your calories are probably too low unless you're on the small side. (male? female?)
Hi Hort,
check out my Journal (see link in signature) there are some pictures there. But I am 172cm tall and weigth 75Kg.

Should I maybe have a protein shake right after cardio and then add some carbs in my breakfast I have after showering etc...?
What about non-workout days? Should I also take my protein-dextrose drink in the evening?

thx
isoranger

It could just be me, but I think dex is too fast absorbing to ever take except as part of a PWO on lifting days. Whey itself is a fast absorbing protein, but it can still be used on non-lifting days. I think you'd be better off adding fruit to your evening shake on non-workout days. Or just have a protein carbs meal of whole foods instead. Many also prefer a protein-fat meal in the evening on non-workout days as opposed to a more carb-heavy one.

Hi Hort,
check out my Journal (see link in signature) there are some pictures there. But I am 172cm tall and weigth 75Kg.

Should I maybe have a protein shake right after cardio and then add some carbs in my breakfast I have after showering etc...?
What about non-workout days? Should I also take my protein-dextrose drink in the evening?

thx
isoranger

Hi,
so should I take dex+prot shake only after workout? What do you suggest as pre-wo drink /food.

thx
isoranger