cdbrown

Hey guys,
I'm new to all this supplements stuff to go along with my weights training. I've noticed that since introducing whey there's been improvements in muscle mass so I've been checking out the site and now have started on creatine (tabs as the local store ran out of powder) and corn flour.

I cycle to the gym (7mile), do a workout, then go off to work for the day. Originally I started with a scoop of whey before leaving home and that was it. Someone recommended to also have it during the workout, so I then had 1 scoop before and 1.5 scoops during. Reading the various threads I've changed it to 1 scoop before and 3 tabs of creatine. Just water during training. After 2 scoops of corn flour and 3 tabs of creatine (the bottle said 3 before and 3 after training so I'm just following that). Then about 20 mins later I'll have 2 scoops of whey.

Does this sound right? Should I be having more or less before, during or after.

Cheers in advance
-cdbrown

ParaManiac

Sounds ok,except,are you having any carbs before your bike ride and workout? If not why not?

cdbrown

Ummm... no I'm not. The reason is I didn't know I needed to. Should I have a scoop of each before jumping on the bike? Also, this is all I have before exercise- I eat my breakfast about an hour or so after training. Just can't stomach eating so early but am fine with a shake.

Thanks for the respons Paramaniac.

ParaManiac

cd,you need to be eating before lifting weights,especially first thing in the morning as your body has gone without food for approx 8 hrs.

Carbs are needed for energy so have a bowel of porridge or shredded wheat with your whey.You will make little or no gains without food and are also putting your self at risk of injury due to possible hypoglycaemic symptoms so make every effort to eat a good breakfast.Your Pwo routine seems fine but also remember the rest of your diet throughout the remainder of the day is equally important to your progress.

Conrad

right on....youve got no fuel in you yet you still cycle 7 miles to the gym...in other words yourll have no energy to make the most of your time in the gym and thus achieve lless results. Have 100g oats and a banana on waking....then yourll be ready to rock n roll

cdbrown

Thanks for the tips guys - I tried 100g of oats this morning (porridge with water) and I managed to eat half of it before I felt really bloated. Might need to accustom myself to eating a massive bowl of porridge each morning, but I'll get there. I've kept the PWO shakes the same, but making sure to each every few hours.

Should I be taking the whey any other time of the day?

Also as I'll be putting cardio every second day should I still take the supps (and the meal before training)?

ParaManiac

Whey(with your porridge) at breakfast and pwo.

ParaManiac

I take it your current goal is to build muscle.If the answer is yes,then make sure you are eating 60-120mins before training(cardio or weights),and like ive said before,this is essential if training first thing in the morning.The creatine isn't important before a cardio only session.

cdbrown

Building muscle is the main goal, with the hope to lose some body fat in the process. I can eat about 60min before training (have enough trouble getting up at 6 as it is) and I'll add the whey to the porridge instead of a separate shake which should reduce the bloated feeling I had. Thanks again for the great advice - I've realised from reading all the threads I was going about it all wrong, over training, not feeding the muscles - now it's all going to change.

Cheers
-cdbrown