I dont know if these topics have been discussed, but here goes...some stuff I have been wondering about.. (Inbetween bulking and cutting purposes, gym at 5h pm)
1) How big must a post workout shake be? How many carbs and how many protein?
2) how many sugar is needed for an insulin spike? (my weight = 90kg)
3) Why do I hear dextrose so much? difference from glucose?
4) Aminogen vs bcaa? which is better or should I just take bcaa around gym time and aminogen at dinner and breakfast?
5) how many egg yolks should go through per week?
6)do I need to eat veggies at night, is some egg whites sufficient for dinner? (I take vitamins)
7) as it is better to take multi vitamins separate from other vitamins, which is better, mv or ZMA before gym for the best gains?
8) should one gym/exercise in the morning before eating? wont this be catabolism? should one ever be hungry for that matter?
9) is it a good idea to ad a teaspoon of dextrose to your gym drinking water to prevent bottoming out?
10) last but not least...
should I have posted 9 different threads for this rather?

1) simple carbs at 0.8g/kg of bodyweight
protein 0.4g/kg of body weight
2) I think this would be relative to the amount you get in 1)
3) exactly the same, glucose is the term that is understood at the stores

The others I cant help you with, the above is the information this guy posted on a seperate site, not the gospel but a good guide

4) aminogen looks like digestive enzymes to help with the digestion of protein (you produce enzymes to digest protein already and sounds like its a money making supplement that isnt necessary), I would just take BCAAs

5) 2 egg yolks per day should be fine, make up the remainder of the fats depending on your macros with other fat sources (preferably unsaturated ones) (so thats 14 per week)

6) veggies are good at night if you cut carbs out as they help fill you and slow down the digestion of protein and fats. Egg whites for dinner, rather add a more solid source of protein at dinner time (chicken/beef/fish)

7) What other vitamins? A multivitamin contains all vitamins, you would really only supplement with additional vitamin C and B (vitamin
C 500mg twice daily)

8) One should eat before training (you are right that you will go catabolic if you dont)...define being hungry? sometimes mistaken for dehydration/brain may be trained to think you are hungry if you are used to eating a high cal diet and you have lowered cals
/hunger as in you are in a calorie deficit (for cutting)

9) depends on training duration, if you keep workouts to one hour then there is no need, if you eat before training (60-90min) then again there is no need and by eliminating carbs during training you ensure insulin sensitivity post training

10) bleh (nooooooooo)

m0lt3n wrote:


Yes, here's why :

ergo-log.com/musclefibresgatorade.html

m0lt3n wrote:

Hey, great replies guys, thanks. I do have one question thou, concerning egg yolks, if i remember correctly, egg yolks are very high in cholestrol and one egg yolk is about your RDA of cholesterol! So wont eating 2/3 yolks a day be kinda bad for your cholesterol?

Wayne wrote:


According to my Doc, latest studies on eggs show that the cholesterol only affects you if you eat other food with the eggs.

Egg alone = no cholesterol.

thanks for the replies. good info there.
i take b complex,omega 3 and vit c in the mornings,multivit just before gym.should i skip the breakfast vits?just take multi?
how much dextrose should i take with creatine?what is sufficient for an insulin spike with 5g of creatine?

yes but the RDA for protein is 1kg per kg of body weight...u dont follow that do u? look if your diet is full of saturated fats and unhealthy fat sources and u arent doing any exercise and are obese then i think the egg yolks would be a problem. but if u are eating 90% of your meals a week clean, then the little bit of cholesterol from eggs is not gonna make a dent... also u need cholesterol in your body to produce both good and bad cholesterol...

i heard that your body cant digest more than 60g of protein at one time? is this true? how big should your post workout shake be?i make it double the normal size,70g protein.
advisable size of breakfast shake?i drink one first thing in the morning.
jungle oats,is that healthy as a breakfast?i take weat bix with muesli,which is best?
if i get the egg yolks in per day,can i skip omega 3 supplementation or do i have my fats mixed up?
isnt there any sticky thread somewhere which have these questions summarized? and sorry for double post,i dont know how to edit or add to an old post

list your daily diet,gram for gram,meal for meal,exactly what u eat daily...what are your goals? what are your stats? stick to carbs that are grown not manufactured so ditch the museli and weetbix and sub those carbs for oats,sweet potato,potato,brown rice,basmati rice, couscous etc... think of carb sources like this,if i cant grow it or pick it or dig it out the ground i shouldnt eat it... apart from post work out where u need manufactured carbs...

what u are looking for is generic answers but there is no generic answer out there cos diets should be tailored to the individual and not cookie cutter based...

on the egg yokes,i have no problem with the cholesterol,no history or anything of bad cholesterol,its more getting fat that worries me.can i ditch omega 3 if i take the yolks,but i eat say 4 yolks a week anyway,will increase that now though.
i find it difficult to post my dieet.i dont weigh my food and never eat the same.
will start substituting to better carbs...but do i still win if i take 2 teaspoons of sugar with my oatspap vs the muesli and wb?
understand the generic thing,but still think you guys must be getting the same questions all the time.

bump