I decided to enhance my PWO recently

before it used to be about half a scoop of whey with oatmeal and rice cake

This week I included dextrose for the first time and I don't know if it made a difference but I certainly feel more replenished. Maybe I'm reading into it too much but I used to struggle with my final reps now I don't and don't feel extremely tired afterwards, this is with lack of sleep!

anyway here's what I have now

Shake
Whey 25g
100 cal 2 carb 20 pro
Dextrose 12g
40 cal 10 carb 0 pro

Oatmeal 1 serving (packet)
120 cal 24 carb 4 pro
Dextrose 12g
40 cal 10 carb 0 pro

Rice Cake
60 cal 12 carb 1 pro

total
360 cal 56 carb 25 pro

I usually overstate my calories on purpose, so assume this is closer to 400 cals. Would that be too high for one meal on a strict cutting diet? Also can anyone comment on this as a PWO - oatmeal, dex, ricecake a good mix?

I have the ricecake there as more of a treat. I plan to remove it if its too high.

bump

How much do you weigh and how much bodyfat do you have?

You eat/drink all of that when you get home from the gym?

I don't know that it's a lot, just looks like a lot of different "stuff" so it would be a pain in the butt to fix and prepare everything. :)

no its fine. even on a cutting diet, you want to have 50% of your daily calories within 2 hours of the work out

How much do you weigh and how much bodyfat do you have?
170 between 13-15% BF

You eat/drink all of that when you get home from the gym?

I don't know that it's a lot, just looks like a lot of different "stuff" so it would be a pain in the butt to fix and prepare everything.
it usually takes about 5 minutes for me to prepare though it can be a hassle

no its fine. even on a cutting diet, you want to have 50% of your daily calories within 2 hours of the work out
thanks! although i don't have 50% of my calories around my workouts but this is by far my biggest meal of the day

I usually have between 1300 (rare) - 1800 calories a day, cheat days I doubt I pass 2,000 even

the reason why I have oatmeal is the shake itself never fills me up

no its fine. even on a cutting diet, you want to have 50% of your daily calories within 2 hours of the work out

WHY??

http://www.johnberardi.com/articles/nutrition/puzzle_1.htm

and

http://www.johnberardi.com/articles/nutrition/puzzle_2.htm


Good starting point, although I don't think 50% is the correct number. But the articles stress that the food during and after lifting are the most critical of the day.

Just ignore the supplemnt plugs- it's basically a PWO formulation of whey hydrolysate, dex, malto, and some BCAAs that he sells at t-nation.

EDIT: Actually, I meant to post these two paired articles:

http://www.johnberardi.com/articles/nutrition/nutr_timing_1.htm
http://www.johnberardi.com/articles/nutrition/nutr_timing_2.htm


But the more reading, the more sophisticated discussion we can have, right?



WHY??