super_si

I heard it was risky off someone. Never used it personally.
Saying that i use no supps bar protein

milo

tough day at work? u should think of a way to unwind.....

Peccant

thinking hard, very hard. will let you know later

milo

i look forward to it

LG John

I've got dextrose sitting in the cupboard should I fire some of this in with my whey protein shakes taken as soon as I get back from the gym?? If so how much? Bear in mind I'd usually look to have a high carb/high protein meal within 40 minutes of getting in the door.

milo

if you're looking to gain mass, yes. take the whey and dextrose with you and slam it immediately after your workout. eat your proper meal about 60-90 mins later.

as for the quantity, it depends on your body type and how your blood glucose levels respond to different gi carbs. i would say start with 80g of dextrose (i think i remember u being about 80kg?) and 40g of whey. throw some creatine in there too as the dextrose will help its absorption.

for your meal 90mins later, run around 40g of protein and 80-100g of LOW gi carbs.

this makes for excellent post workout nutrition.

LG John

80g Gonna be one sweet shake!

Er, low gi-carbs?! Got any examples....

Been keeping my eye on your posts of late Milo and yet again your knowledge/committment blows me away, keep it up

Actually, I remember you saying post-work out and breakfast are the most important meals of the day. What do you recommend for breakfast. Don't say chicken

milo

yep.. and you could even go a lot higher than that if you have ecto tendancies. too many people skimp on post-workout nutrition and as a result dont get the gains they could. it is generally accepted that after depleting muscle glycogen correctly, it requires 1g of carbs per lb of bodyweight to replenish them. for you this is around 180g of carbs.

to take in all 180g as glucose would provide too much of an insulin spike unless you have no tendancy to gain fat at all. this is why it's worth splitting it up into 80g pwo as glucose that causes enough of a spike but not too much, and another 100g later in low gi form that won't cause much of a spike to your blood sugar levels a little later.




oats, wholegrain rice, barley, rye. complex carbs that have low glycemic index.




a low gi carb source (one of the ones listed above), plus some protein source.

it sounds like you dont want chicken and rice for breakfast for some obscure reason so oats and egg whites are a good choice. dont be afraid to use some whole eggs in there too especially while bulking.

LG John

I assume pasta and tatties by their omission from your list are hi gi carb sources? I can live with eggs and oats in the morning - chicken is taking the p!ss

milo

potatos are high (well, white potatos are high, sweet potatos are medium).

there are many varieties of pasta. something like wholemeal spaghetti has a pretty low gi. whereas other forms can be medium or even high. so if you choose right, you can have a great carb there. it is bodybuilding myth than rice is better than pasta - they actually both have a very wide range of gi depending on the type you go for, but a long-grain whole rice and a wholemeal pasta both have a pretty similar (and low) gi. so pick which one you prefer.

pearl barley has about the lowest gi of the foods i consume, with rye second and oats third. beans are also a great choice as they contain protein (albeit incomplete on they're own) and lots of fiber. these are all significantly lower gi than sources like pasta and potatos.

you also have to consider glycemic load... but that can be manipulated with the quantities you're consuming of the particular carb. if you get a low gi food, it almost always has a low gl too.

Peccant

So Milo, does it take long to get that hard? (have you been doing it many years is what I mean, obviously)

milo

a lot quicker since yesterday for some reason

Peccant

milo

yep, was a really intense workout

Peccant

hope your arms are up to the job (change over occasionally - keep them the same size)

milo

was hoping for an offer of some assistance...

Peccant

Warwick-hunt

stop flirting you guys,

midget1500

what have you done to my thread, my beautiful thread :-)

must post up my "diet" for milo to have a heart attack at!

Peccant

sorry did someone say something???