*Day 1 Legs ~70 grams of PWO carbs (0-30 minutes after)/ VLC day
*Day 2 Back & Bis ~70grams PWO /VLC day
*Day 3 Chest & Tris ~70 grams of PWO carbs/ VLC day
*Day 4 High Intensity Cardio 30-40 mins ~70 grams of PWO carbs/ VLC day
*Day 5 Endurance 40-60 mins steady state cardio VLC day/ No major PWO carbs
*Day 6 All out high intensity Full body lift/ over 1 hr/ 250-300 carbs up to 4hrs PWO
*Day 7 rest...VLC
....PWO carbs = 70 grams worth of white rice + 2 hard boiled eggs OR White potatoes + eggs. Followed by high fat/protein meal 1-3hrs later.
asked byAndrew_13 (2349)
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on August 23, 2012
at 04:25 PM
it's probably more important to get protein right after a workout than it is to get fat, or certainly carbs.
I might try to combine day two with Day one and Three, and put another rest day in. and maybe swap day 5 and day 7.
on August 24, 2012
at 07:05 AM
If you're not trying to add muscle, you don't need any (or very minimal) PWO carbs. If you are, your PWO carbs should be made up of relatively simple sugars to elicit a quick insulin spike. This will shuttle fluid into your muscles along with all the vitamins, nutrients, amino acids, etc. you need to stay in a catabolic state. You only need about 30-40g depending on your weight to do that, which is about how much is in a medium sized banana. I usually have a PWO protein shake with whole milk and some coconut oil, and I only add the banana if I'm bulking.
I would also cut out the steady state cardio and stick to sprints and intervals instead.