weight training

[Guest guest]

I know I have seen this answer but forgot to keep the info. SORRY!!

Is it ok or not necessary to have something before and after

weightlifting?

Do I need to drink a protein shake(1/2 of a whole 10oz shake)?

When do I eat after weightlifting, immediately or wait?

If I can't weightlift 1st thing in the morning, do I have to wait to

achieve an empty stomach, ie the 3 hours without eating?

I been doing BFL about a year. I feel I have done well. I have lost

17 lbs. Gained alot of muscle. Reduced body fat 26% to 19%. But

have reach a level I can't get away from. I want to get to 15% and

continue to build muscle.

For at least 6 months I feel I have not been able to increase my

weights. I still am acheiving my 10s on most days. I have tried to

make sure my portion size are good, that does waver a little, but

that can't the only reason. The only other difference if I have

been doing more that 20 min. of my Cardio. I love to ride my road

bike and run. Both usually end up take me 45 min. to 1 hr.

Presently I am 5'5 " and 137lbs. I am trying to eat 15 gm of protein

& carbs in my 6 meals with my 2 servings of veggies. I am wondering

if I am not getting enough of the fats as was mentioned earlier.

Maybe my body is in starving mode. Here is my typical menu.

1st -1/4cup egg beaters & 1 15g slice of WW bread

2nd - 1/2 of 30g Detour bar

3rd - Grilled chicken breast salad w/ lettuce & tomatoes. Olive oil

& balsemic vinegar for dsg.

4th - Myoplex lite shake

5th - salmon, yams & greens (all fist size portions)

6th - 1/2CC & lowfat yogart

I do have to miss my second meal sometimes due to Surgeries. I try

to drink about 70-80 oz of water. Sometime that is lacking due to

surgeries. It is not good to have a bad need to seek the bathroom

in the middle to a surgery case!!

HELP!! suggestions welcome Sorry for so many questions.

Pam

[Guest guest]

My trainers told me you need to replenish after working out. That's why

bodybuilders drink protein shakes right after working out

From: pjhiett To: bodyforlife@...:

Fri, 10 Oct 2003 15:17:16 -0000Subject: weight trainingI know I

have seen this answer but forgot to keep the info. SORRY!!Is it ok or not

necessary to have something before and after weightlifting?Do I need to drink a

protein shake(1/2 of a whole 10oz shake)?When do I eat after weightlifting,

immediately or wait?If I can't weightlift 1st thing in the morning, do I have to

wait to achieve an empty stomach, ie the 3 hours without eating?I been doing BFL

about a year. I feel I have done well. I have lost 17 lbs. Gained alot of

muscle. Reduced body fat 26% to 19%. But have reach a level I can't get away

from. I want to get to 15% and continue to build muscle. For at least 6 months

I feel I have not been able to increase my weights. I still am acheiving my 10s

on most days. I have tried to make sure my portion size are good, that does

waver a little, but that can't the only reason. The only other difference if I

have been doing more that 20 min. of my Cardio. I love to ride my road bike and

run. Both usually end up take me 45 min. to 1 hr.Presently I am 5'5 " and 137lbs.

I am trying to eat 15 gm of protein & amp; carbs in my 6 meals with my 2 servings

of veggies. I am wondering if I am not getting enough of the fats as was

mentioned earlier. Maybe my body is in starving mode. Here is my typical

menu.1st -1/4cup egg beaters & amp; 1 15g slice of WW bread2nd - 1/2 of 30g

Detour bar3rd - Grilled chicken breast salad w/ lettuce & amp; tomatoes. Olive

oil & amp; balsemic vinegar for dsg.4th - Myoplex lite shake5th - salmon, yams

& amp; greens (all fist size portions)6th - 1/2CC & amp; lowfat yogartI do have to

miss my second meal sometimes due to Surgeries. I try to drink about 70-80 oz of

water. Sometime that is lacking due to surgeries. It is not good to have a bad

need to seek the bathroom in the middle to a surgery case!! HELP!! suggestions

welcome Sorry for so many questions.Pam

[Guest guest]

It is both okay and not necessary to eat something before weight

lifting. There are merits and demerits to both, and best it to

experiment and find out what works best for you. I would not weight 3

hours before lifting - I would wait until you are comfortable. For

example, personally, I have found I need to wait only 1 hour after

having a shake to be comfortable with training while if I train

sooner than 2 hours after having a whole foods meal, I can sometimes

get a little nauesous.

Plateaus are tricky things. First, plateaus ARE natural - even in a

scientific, physical sense. There is a famous experiment where a

person attached a weight to a string and lifted it with his finger.

He was able to get thousands of repetitions but never get more than a

fixed amount, day in, day out. Then, after several weeks, he suddenly

broke through and was able to get hundreds MORE. The reason? The body

was building organelles and support channels, etc, to manage those

extra reps, but the last step was to connect these systems to the

blood vessels - once that happen, it all flooded into place. So

progress was there, things were happening during the apparent

plateau, but sometimes it takes break throughs to see something

happen.

In several years of fitness and training many clients, here is what I

have found: 9 times out of 10, a fat loss plateau is nutrition

related, and can be broken by manipulating something. Sometimes

people just aren't getting the right variety or enough healthy fats,

they may be eating too much or sometimes even too little. However, I

have found two common reasons people hit strength training plateaus:

(1) They are training too hard, too often. It is good to take a week

of active rest here and there. If you have been training non-stop,

try taking a week off. You can still be active, just don't train.

Case in point: I got hit with a little bug last week, so I have not

trained Monday or Tuesday or Wednesday - basically had 5 straight

days off. HUGE plateau breaker - broke several personal records in my

gym last night.

(2) They are not getting variety in training. BFL is a great training

method but it is not the only method or the end-all, be-all.

Sometimes you must experiment with different protocols to see the

results you want, lower reps, higher reps, different splits, etc.

If anything, you may not be getting enough protein. 15 grams per meal

is, what, about 90 grams per day? That is fine to maintain but if you

are looking to put on mass, you may need a bit more - like 25 - 30

grams per meal. I am 180 pounds, and I consume 50 - 60 grams per meal

to gain mass in preparation for a bodybuilding competition.

Best of health and success,

> I know I have seen this answer but forgot to keep the info. SORRY!!

> Is it ok or not necessary to have something before and after

> weightlifting?

> Do I need to drink a protein shake(1/2 of a whole 10oz shake)?

> When do I eat after weightlifting, immediately or wait?

> If I can't weightlift 1st thing in the morning, do I have to wait

to

> achieve an empty stomach, ie the 3 hours without eating?

>

> I been doing BFL about a year. I feel I have done well. I have

lost

> 17 lbs. Gained alot of muscle. Reduced body fat 26% to 19%. But

> have reach a level I can't get away from. I want to get to 15% and

> continue to build muscle.

> For at least 6 months I feel I have not been able to increase my

> weights. I still am acheiving my 10s on most days. I have tried to

> make sure my portion size are good, that does waver a little, but

> that can't the only reason. The only other difference if I have

> been doing more that 20 min. of my Cardio. I love to ride my road

> bike and run. Both usually end up take me 45 min. to 1 hr.

> Presently I am 5'5 " and 137lbs. I am trying to eat 15 gm of

protein

> & carbs in my 6 meals with my 2 servings of veggies. I am

wondering

> if I am not getting enough of the fats as was mentioned earlier.

> Maybe my body is in starving mode. Here is my typical menu.

>

> 1st -1/4cup egg beaters & 1 15g slice of WW bread

> 2nd - 1/2 of 30g Detour bar

> 3rd - Grilled chicken breast salad w/ lettuce & tomatoes. Olive oil

> & balsemic vinegar for dsg.

> 4th - Myoplex lite shake

> 5th - salmon, yams & greens (all fist size portions)

> 6th - 1/2CC & lowfat yogart

>

> I do have to miss my second meal sometimes due to Surgeries. I try

> to drink about 70-80 oz of water. Sometime that is lacking due to

> surgeries. It is not good to have a bad need to seek the bathroom

> in the middle to a surgery case!!

>

> HELP!! suggestions welcome Sorry for so many questions.

>

> Pam

[Guest guest]

Some people take post-workout shakes, but the majority of those

shakes are actually more carbohydrate-based than protein based. The

main reason immediately after a workout is a good time to have

carbohydrate is that research suggests your muscles become more

sensitive to glucose. Therefore, by taking in a drink with moderate

amounts of protein and hefty amounts of carbohydrate, your muscles

can recharge and refuel after the workout. This is the one time that

the carbohydrate can be directed to the muscle cell instead of slated

to become stored as fat.

Keep in mind while this is very popular to do amongst bodybuilders,

it is by no means a scientifically PROVEN method. Some research

supports it, some does not. Bodybuilders were building large muscles

long before post-workout shakes became popular - one of the most

popular bodybuilders of all time, Zane, would have sword fish

and a salad after training, and he won the coveted Mr. Olympia title.

My advice, as in all other things, is to keep a good, detailed

training diary and nutrition journal (just like Body-for-LIFE

recommends). Try adding a post workout shake for several weeks. You

should be able to review your journal and figure out if that change

works for you or not. If you find you are just adding calories but

not muscle or recovering more quickly, no need to continue it just

because others are having success with it.

Take care and God bless,

> My trainers told me you need to replenish after working out.

That's why bodybuilders drink protein shakes right after working out