I was wondering what kind of food and/or supplement concoctions you peeps recommend for pre- and post-workout sessions with the weights.
for reference i weigh about 151-153lbs and my height is 5'6-5'7. duno what my bf% is...
At the moment i've been messin around with a whey protein isolate/hydrolysed whey protein that's low in carbs: 1 shake pre-weight trainin session and 1 after (except the post-workout shake has added sugars from carbs-something like honey and and oats, or i dont bother adding to the shake, instead i just munch down on anything high in carbs). Each shake containing about 16.6-18grams of protein.
The thing is i dont know enough about nutrition and the amount of protein carbs i should be consuming before and after each workout. Im looking to gain at least 10 lbs of lean muscle, but i realise im gona need to gain more weight than that to compensate for fat gains.
And because I have kungfu training sessions (which tend to be extrememly intensive cardio work with loads of high rep variations of pushup/situp and aerobic exercises) 2-3 hours at least 3 times a week with 2-3 one-one+half hour weight training sessions in between, im a tad worried about being able to notice significant muscle gains.
Any suggestions would be most appreciated.