Trying to bulk up, wondering what exactly i should eat after a workout. Currently eating 1/2 cup raisins and a weight gainer right after i workout. I workout rite after breakfast, when should my next meal be after the post workout shake and what should it generally consist off. Eating 4000-4500 cals a day, and i weigh 185lbs.
Weight Gainer
Calories 525
Fat 9g
Saturated 1.5g
Trans Fat 0g
Cholest. 30mg
Sodium 175mg
Potassium 900mg
Carbohydrates 85g
Sugar 14g
Fiber 4.5g
Protein 26g
Looks fine to me. I know some are going to chime in a talk about other things that will be optimal, but at your current weight I would just look for calories PW, and this does the trick. Are you drinking anything similar pre-workout? If not, add that in too so you can cram as many calories as possible into the workout window.
I would wait about 45-60mins for the food to digest before working out dude…but then again, your’e not eating much:)
You could eat something like a 1-2 FINiBARs and 1/2 serve of the same shake you take post WO 30-45 mins prior
Wait 60mins after your PWO shake to eat a meal and yes chicken and rice would be great!
Leaving aside the detail re PRE WO carbs etc etc …if you simply need to build lean mass PRE or PWO carbs will lead to gains IMHO…Many have proven this.
Personally i would like to see some more food going into your breakfast.
Something more like 2-3 whole eggs, 8-9 egg whites.
1-1.5 cup oats,
add a piece of fruit if you like.
Hit the gym around an hour after finishing this meal.
If, as you claim, your aiming for 4-4.5k calories, you should be taking in a much larger breakfast/pre-training meal.
As far as post, sure have your weight gainer, then hit some more complex carbs and lean protein around an hour later, as PB said something like chicken/rice.
Most of all, find what works for you and be consistent.