Anyone that is into weightlifting..I gotta >

[Boett43]

What is the best pre-workout supplement/protein that i can take. Right now ive just been eating a powerbar and drinking water

[Low_Budget_Hooker]

try real food

Chicken, fish, egg whites,etc.....

[bassdocktor]

Getting protein and some carbs are the key. You wanna avoid caffeine loaded drinks. They stay in your body too long and messes with testosterone absorbtion. Obviously bad if you are trying to maximize muscle use or growth.

As far as what to drink whey protein and not soy unless you for some reason soy is all you can take. There is another one called Surge that is supposed to be excellent. I have alot of friends that have used it and have been very pleased. Personally I have no experience with it yet.

Also after you wanna take in more protein again and it is suggested that most of your carbs for the day come in your post workout meal.

[Glenn]

You don't want protein prior to your workout, you want it afterwards.  Carbs is what you need just prior to a workout, and potassium just afterwards.  You want a long-lasting carb fix, not the 20-min hit you get from a carb drink.  Also, you sweat out the potassium in the body during your workout. Lack of potassium results in muscle pain.

Eat an apple on your way to the gym for the carbs, and a banana on your way home for the potassium.  

THEN hit the protein drink later.  As for brands, MegaMass 2000 is good  but expensive. I liked straight powdered whey protien added to milk when I was into weightlifting.  It was a lost less expensive too.

[bassdocktor]

Glenn after hours of reading I have to disagree with you on protein before hand. Many world class strength coaches will actually recommend it even while you are working out now. The entire idea is that it is there when you need it, and it helps keep you anabolic. From reading and personal experience I can say it helps you last longer in the gym too.

You only want something small like a piece of fruit and only a shake, not a meal. If you have a Vitamin Shop around their stuff by Body Tech is good and always on sale. Helped me put on 15lbs in several months. Plus it has several flavors.

[crazy4bass1]

first thing i do after a hard lifitng session is take a protein shake called muscle milk

this stuff works

it haelps develop your muscles more and it helps them rebuild so you can lift jus as hard the next day

then of course i eat a good supper and drink plenty of water

good luck

[Glenn]

That depends on how hard core of a weightlifter you are bassdocktor.  I'm assuming Boett43 is just starting to get "serious", based on his question.  At this point, all you need to do is help your muscles recover after a solid workout.

However, if he's hitting it hard 5-6 days a week, 2-3hrs a day, then yes, you are correct to a degree.  If you're working out at that level, then yes, attrition during a workout due to a low anobolic state is possible.  So your protein needs are different.

Hard, heavy lifting 6 days a week, 3hrs a day was my regiment when I was weightlifting.  Back then, I was drinking protien drinks every 4 hrs around the clock.  Yes, that means waking up in the middle of night to have your drink.  It also meant a very healthy diet of low fat meats and foods, creatine and chromium suppliments, etc.

But again, that's only for the really hard-core gym rats.  It would be a waste of money to do that if all you're looking for is a way to help your body recover from the standard Monday/Weds/Friday workouts.

Also, understand protein does not provide energy.  Amino acids (protein) are the building blocks for muscle tissue.  And an anobolic state occurs most often after a workout, when the amino acid level is low, and it can continue into the next day, depending on the level of intensity of your workout.  

Carbs supply energy to the body, which is what you need DURING the workout.  So you want to "carb up" beforehand.  But again, this isn't necessary for the average person.  In fact, you can gain weight if you use carb drinks and not doing high-intesity workouts.

And now for the disclaimer (and the reason why there's so many conflicting "answers" to this question):  Every body is different, and each reacts differently.  It's best to experiement and modify these suggestions as you see fit.  If you think what you're eating/drinking is working (and at what time you consume it), stop doing it to see if there's a change.  It's really the only feasible way to learn how your body reacts.

Also, before somebody mentions it, the lack of protien is the primary reason why you're muscles are sore the next day (to a certain point).  Consuming protein helps the muscles rebuild, thus the level and duration of pain is reduced.  Lack of potassium results in muscle cramps (if severe), and is the cause for short-term pain right after a workout.

As always stretch and warmup before doing any heavy lifting, as this REALLY reduces any pain during and after a workout.

[bassdocktor]

That's very true Glenn. I often forget most people aren't looking to get huge.

It's very true you need to experiment and find the best thing for you. Every person is different much the same that every lifting program out there won't affect everyone the same way.

But no matter what you are doing nutrition is your best friend. You may even notice on days you eat better your workout will be better. If you aren't eating to support what you do in the gym you aren't going to see the full effects of what you are doing.

Glenn was this all for yourself or were you into bodybuilding?

[Glenn]

Just myself.  I didn't compete, if that's what you're asking.  But I had friends that did, so I learned from them.  

[Pond Hopper]

Lots of good advice here, carbs before, lots of protein after and take your vitamins.  I have been on several different "lifting" diets where I was eating insane amounts of food per day(carbs and proteins mostly) and the biggest thing IMO is some carbs before and protein after as Glenn said.  

When it comes to vitamins, I tried to replace them with food similar to what Glenn said but a GNC Megaman multi vitamin is the best I have found.  I still take it even though I do not have a gym local to workout.  From my buddy(a personal trainer) who I worked out with, you can see the difference of how effective a vitamin is by the color of your urine, and the Megaman works.  

My diet when trying to gain healthy weight(6000 calories a day) was eggs, pasta, salad, boiled chicken, and steak.  Throw in some bananas and oranges, a little brocolli and asparagus for some greens and I felt great as far as energy goes.  

The one other thing that I did, replace all pop with juice and sports drinks that replace electrolytes.  

[Vyron]

I guess ur trying 2 bulk so :

a good pre and post workout mix will be:

1.5 scoop of protein

1 tsp honey

1 tsp peanut butter

1/2 cup of oatmeal

during workout u should take a good amount of bcaa (scivations xtend tastes great)

[SPEEDBEAD.]

Give this one a try....

1.5 hours pre workout - Protein shake like Vyron mentioned

.5 hour before workout - BSN NO-Xplode (1 or 2 scoops)

Immediately following workout - Protein shake and some more simple carbs to assist w/ energy recovery.

That NO-Xplode stuff is the best supplement ever made IMO.

[FishTank]

I was in to powerlifting for years and after trying several "suggested diets", I found the following to work the best. The biggest key is not digest a ton of protein before you workout.

1. Breakfast: 3-6 eggs scrambled with a cup of oatmeal, small juice or milk.

2. Snack: Fruit and a protein substance (either a can of tuna or a protien bar)

3. Lunch: Turkey or Chicken cold cuts with green and orange vegitables (carrots and asparigus were my favorite)

4. Preworkout snack: Bannana, vitamin pack, and water

5. After workout: Protein Drink (EAS) with frozen fruit and maybe some plain yogurt. >  This is the time you want your protein to aid in muscle recovery.  

6.  Dinner:  Chicken, Steak, or Fish with vegis tea to drink

7. Before bed snack:  Something simple but good for you. Kashi bar is my favorite.

A few other tips:

Never workout to your max on anything.  If you can do ten reps, do nine.

Go big or go home....

What you bench is not a sign of how strong you are.

Every eight weeks take a week off from lifting and do light cardio instead. When you're done with your week off, change your routine. Do something to shock your body in gaining strength.

Only work one body part once a week and take Sunday off.

What you do in the gym is only 1/4 of what makes your body strong.  Diet, sleep, and what you do to your body outside the gym are equally important.

Once every 4 months focus on increasing one body part by changing your workout everytime you come to work that particular body part (this is the best tip I can give anybody).  Don't get stuck in the rut of the same exersices each time you come in.

Always stretch for at least 15min before you workout and warmup the particular body part you are doing with atleast 2 sets of light weight.

Deadlifts are your friend.

Learn what your "strength cord" is and what it does to improve your balance and overall strength.

Make the most of your workout based on how you feel.  If you're tired, sick or just plain sore, don't expect to do your best and most important, don't push yourself to do what you think is your best/average.

I could go on and on this subject but I am out of time on this.  Just in case, my PB was achieved doing the diet above and the key is protien after the workout not before.  Also I competed natuarly for about 6 years and at my best in the gym I could bench 400, deadlift 550-650, and squat about 600.  This was at a weight of 198.  

There is also a book I read back in the early 90's that was the Bible of powerlifting at the time.  If I can remember what it is, I will post it.

[Low_Budget_Hooker]

Before I bulked up, my diet was terrible.  I ate junk food and hardly any fresh veggies or fruits, etc.  Real bad.  Fat, salt, you name it.

I changed my diet and used the weight gain stuff from costco and that was the secret that got me to my current size.  I never had this kind of mass when I ate wrong.  So if size is what you're after, follow my lead, the results are undeniable.

Sorry, this thread just needed a touch of humor

[Boett43]

Thanks everyone i got a ton of good information from all of you. i should have metioned that im not trying to bulk up im trying to cut weight and build lean muscle. Another question..is it bad to mix my cardio in with my weightlifting on the same day? or should i do them seperate days?

[SPEEDBEAD.]

Before I bulked up, my diet was terrible. I ate junk food and hardly any fresh veggies or fruits, etc. Real bad. Fat, salt, you name it.

I changed my diet and used the weight gain stuff from costco and that was the secret that got me to my current size. I never had this kind of mass when I ate wrong. So if size is what you're after, follow my lead, the results are undeniable.

Sorry, this thread just needed a touch of humor

LOL, I cant wait to get a side by side comparison with you....

[BirdNestBen]

It's really a meal replacement powder/shake called Met-R-x.... it tastes great and gives you lots of energy....

I highly recommend it and it even comes with a workout booklet and a calorie chart............

[Boett43]

Give this one a try....

1.5 hours pre workout - Protein shake like Vyron mentioned

.5 hour before workout - BSN NO-Xplode (1 or 2 scoops)

Immediately following workout - Protein shake and some more simple carbs to assist w/ energy recovery.

That NO-Xplode stuff is the best supplement ever made IMO.

I dont mess with with NO- Xplode anymore i used to take it then it started giving me major headaches thanks though

[FishTank]

Give this one a try....

1.5 hours pre workout - Protein shake like Vyron mentioned

.5 hour before workout - BSN NO-Xplode (1 or 2 scoops)

Immediately following workout - Protein shake and some more simple carbs to assist w/ energy recovery.

That NO-Xplode stuff is the best supplement ever made IMO.

I dont mess with with NO- Xplode anymore i used to take it then it started giving me major headaches thanks though

Don't take any of that stuff.  

Thanks everyone i got a ton of good information from all of you. i should have metioned that im not trying to bulk up im trying to cut weight and build lean muscle. Another question..is it bad to mix my cardio in with my weightlifting on the same day? or should i do them seperate days?

Cutting weight and building muscle are two seperate things.  This is a common error that people always seem to put the two together.  I blame the supplement industry for that misconception.

First off how much weight do you want to cut?  If it is just a few pounds of fat (5-10), you can do this just working out and doing high reps with about 10 min of cool down cardio.  If it is more than 10lbs I would go with a medium amount of lifting and about 30-45 mins of light cardio (bike or low impact glider machine).  But remember, it is just as important to do the right things outside the gym as it is in it.

A couple more tips....

A small amount of ibuprofin each day as needed will reduce swelling on the joints and help muscle sorness.

(This sounds bad but it works)>  Hamburger with a high fat count will lube joints and prevent bone tissue and ligament problems.  I use to eat 1/2lb on Sunday.  Also, olive oil my be a better alternative

Don't eat fast food, ever.  Not even Subway.  Eat natural foods that don't come in a box with preservatives.

Don't drink soda not even diet.  Coffee, tea, milk, water, and juice.

Fruit and natural juices should be your only sorce of sugar.

Buy a 5lb bag of fish and a 5lb bag chicken at Sam's club.  Bake and dont fry.

Drink water all day long and lots of fiber.  I doctor told me that key to losing weight was clean colon.

Remember muscle weighs more than fat.  If you are losing size around the middle and your weight is the same, you are going the right direction.

[SPEEDBEAD.]

Well, thats what makes the world go 'round....

I like it, hasnt given me headaches and makes me feel good  LOL

[Sam]

When I was a teenager I went to the New Orleans Athletic Club once a week to work out and then lifted weights at home three days a week.

Then, as I got older and richer I said "no way" to weightlifting.

So now I am a flabby but happy bass fisherman.  

[WIII-60]

Watch the videos and workouts from sites like gymjones.com or crossfit.com and duplicate in a way that is safe and manageable for you.

Find something heavy, pick it up, and run with it.

Get to a rowing machine and row. set a goal that is hard and try to achieve it.

find a rope and climb up it.

You can combine your cardio and "lifting" but it's hard and most people don't like to do it. If you use your body it will compensate.

[bmadd]

"Some folk built like this, some folk built like that

But the way I'm built, you shouldn't call me fat

Because I'm built for comfort, I ain't built for speed

But I got everything all the good girls need"

One of my favorite songs of all time  ;D

[Hookemdown.]

Glenn, I never pictured you as the weightlifter of the bunch.

[Glenn]

Ya, well, that was back when I didn't have a life.  ;D

But, if you're having a hard time imagining, then see the pic below.  Like I said, I wasn't a body builder (I didn't want to look like the Incredible Hulk).  I just wanted to be muscular.