I am a morning lifter, so here is a quick overview of the morning diet.
5am - wake up, protein shake (34% whey isolate, 33% micellar casein, 33% egg white) 6am - have a shake while i workout (30% malto, 30% dextrose, 25% hydrolyzed whey, 10% glutamine peptides, 5% BCAA's) 7am - get home, waxy maize shake 730am - large breakfast (eggs, milk, oatmeal, potatoes/cheese/salsa if i make an omelet)
Just wondering how this looks. I originally had planned on switching the peri/pwo shakes, but supposedly the waxy maize clumps easily so I decided on just drinking it afterwards instead of sipping during my workout. Does it make a difference?
I think you should front-load your carbs (WM in the 5am shake). Not because I love the front-load bandwagon, but because I have no idea what the hell kind of fuel you're running on with your current set-up. Plus, bandwagon.
I say reserve the protien obviously. WSM can be taken throughout the day in half servings (2 scoops)..if by peri shake you mean and intraworkout supplement, I dunno what you take but I find sizeOn works, or yo could just drink water or gatorade..There are the options, it's up to you to fine tune and decide what works best for you.
If it helps any, I find this stack works best for me (when trying to gain weight). 1 full serving of the wm product I use is 4 scoops.
morning: 2 scoops of wm 2 scoops wm spread throughout the day to equal about 3 full servings (incl. morning shake & pwo) pre-workout: 1-1.5 scoops of creatine/NO based product intra-workout: 1 scoop sizeOn post-workout: 2 scoops wm Before bed: 2 scoops of whey protein and EFA's
in the long run it won't matter either way as long as youre hitting your daily macros. i would probably cut your 7am wms shake in half and add one of the halves to your 5am shake to give you a bit more energy early in your workout since it looks like you aren't getting any carbs pre-workout. i'd personally also just replace the other 1/2 serving of wms at 7am with a scoop or two of whey if i planned on eating a breakfast with carbs shortly after. if you're not planning on working out again before breakfast, there is no rush to replenish the glycogen stores.
I'd rather just have 2 shakes in this scenario. Maybe 25 grams of protein and 50 grams of carbs before training and depending on the goal something similar afterwards. Shouldn't fill you up too much. Then big ass breakfast.
So just a pre and post. Nothing during my workout? Doesn't WSM digest pretty quickly. Maybe I'll just drop the pwo and have a Pre Workout WSM, plus the Peri workout shake I listed; nothing post other than a monster breakfast.
@dez6485 Well the creatin/no product helps retain water and provide better energy reserves for workouts....the sizeOn is just intra-workout which delivers some nutrients/bcaa's etc during workout..So I'll take Superpump250 15 mins prior to working out and sizeOn during workouts..you could do the same thing with Noxplode and cell-mass from bsn. Works well.
I think your reliance on supplements is too high. Have you considered a bowl of oatmeal as part of pre-workout meal? If you find you don't have enough time for a sit-down meal at 5 AM, perhaps consider blending it into a powder and adding it to your protein shake. You could even blend it the evening before.
The benefits of oatmeal are plenty: it will 'fill' you up more since it's a solid food choice, it digests slowly and also contains some protein. Plus, 10 kilos of the stuff will run you a fraction of the price when compared to your overpriced Size On or Surge or whatever else is out there. Just a thought...