So I have a few questions...
I'm basically going to bulk and for that I need to intake about 3200 calories a day (I'm 17 and have sports 5 days a week).

I think working out in the morning before school would be best for me...

Now I start my workout at 5:30 so I will probably have my first meal before then around 5:15-ish...

My question is I've read alot of post-workout shakes and what-not...

Should I have like a 600 calorie meal before my workout and a like 300 cal shake afterwards? Or skip the meal and have it after the workout...or?

This is what I was thinking of having...

Is this a decent shake?

1.5 Cups Nonfat Milk
2 Serving Whey
3/4 Cup Oats
2 tbs PB

810 cals, 22.5 g fat, 3 g sat fat, 73 g carbs, 8 g fiber, 23 g sugar, 76 g protein


Also...A friend told me working out in the morning is beneficial because of the testosterone build-up in your body in the morning hence the morning erection - Is this BS?

Thanks

WOw I gotta commend you for your dedication to fitness, cuz I can never wake up at 5...But yea, if your weight training in the morning, than your first three meals are very important...You def. need a pre workout consisting of Carbs and Protein (Protein Shake blended with Few Bananas and 1/2 cup of oats should do it)....Post workout, you need another protein shake with some carbs (Dextrose, Maltodextrine, Waxy Maize are amazing but oatmeal works just as good) I personally use Universal Torrent when i have the money (excellent Post workout) or make my own (Protein SHake, Oatmeal, Honey, banana)....an hour later you need a slower digesting carb and protein...Since your bulking, Pasta and Steak would be great....So short answer: dont skip any of them.

And yes cortisol is high in the early hours of the morning, but that doesnt make training any beneficial...Lots of bders train in the evening for a balance (because when you lift you also increase cortisol), so they try to get an even cortisol production throughout the day... But this really doesnt matter as long as you take some form of carb before training

Right...So now my question is...

Thats 3 meals in about 2 hours...Is that too much?

5:15 - Breakfast Shake
6:30 - PWO Shake
7:30 - At this time another meal?
11:20 - Next Meal
3:00 - Next Meal
6:30 - Next Meal

Is that a decent meal schedule?

Now pasta and steak might be a bit...Not possible at that time...

Would like a hamburger patty and a wholewheat bun be pretty equivalent?

Sure...endless options actually...Brown Rice and Chicken, CHicken and pasta, Tuna and Wheat bread, Salmon and Sweet Potatoes, Potatoes and Chicken...Whatevers available and convenient....I'd be careful with hamburger patties esp. if their the frozen kind (Highly fattening and has preservatives), unless your making it yourself...As for your meal spacing its normally every 2-3 hours

So do you think I'm pushing it with 4 hours between some?

And think canned salmon is nutritionally pretty similar to fresh salmon?

Are you playing an in season organized high school sport? Just making sure you're balancing your morning workout and what's expected out of you for practice and games/matches.

Have you experimented with having a 600 calorie meal/shake, and then starting a workout 15 minutes later? Everyone is different, but if this is something that only exists on paper right now, the first time application of this approach and its effects on your stomach might be interesting to say the least. My advice, have a bucket near by. :blank:

I'd be more interested in hearing about meal content than a timing difference of 30-45 minutes.

What time do you go to bed?

Oh, and to your friend, what source did he pull that gem of information from? ;)

I'm actually a male cheerleader and am definitely not strong enough as it stands currently...

Now this is actually still on paper...and that is a very valid point you brought up...About the whole vomiting thing lol...

But Basically heres my schedule
8 AM to 3 PM - School
3:30 to 5:30 PM Cheer

Do you think an evening workout would be effective even after practice? It is pretty strenuous.

And everything is still on paper so anything is up for changing. I'm by no means an expert with this so any help would be appreciated!

Thanks...

And my friend probably pulled that gem of information right out of his butt...

I hate to bump this but I really need an answer to this...

What effects will training in the morning before my cheer practice have on my physical performance? Should I be working out after practice?

Thanks

On paper, I think you'd be better off with your weight lifting the furthest away from your cheer practice, which sounds like a morning workout for you. The only way to know the effect and if this is indeed best will be to actually try it. That's the true answer.

Just take it easy with the lifting in the beginning and increase the intensity as you get a feel for its affects on your performance later in the day. I'm sure you'll find a balance that works for you.