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Couple questions re protein sugars

efrost Posts: 99 Joined: 2003/09/28	2004/03/10, 08:49 AM Ok.. so for the first time in my life, and I'm 37, I started a weight training program in September, and have been religiously doing it 3 times a week. Rather than a chore, as how I used to view the trip to the gym, it's rather enjoyable (at least most times). I've gone from 13% bf to 11% bf. I'm on the thin side, so my goal was to bulk a bit and show definition. Within 3 months, I really started noticing a difference, which has kept me coming back to the gym. But now, I'm more or less at a plateau and need to move past it. I've been doing heavier weights with lower reps, but have to see within the next month (I'm assuming that I won't notice any differences for at least a month) if that will bump me over the plateau. So, to the questions.. I've been eating protein as much as I can.. snacking on cheeses, jerky and meats, etc.. have a low carb protein shake right after my workouts and have been staying away from simple carbs (but not fanatical about it). I was told by a trainer that I shouldn't have the protein shake on my rest days, just within 30 minutes of my workout. In order to bulk a bit, but not gain fat, what is the exact diet I should be eating? Also, I've been staying away from sugars (as much as I can, but give in once in a while to my sweet tooth). What does everyone think of Splenda? With the new Splenda Ice Creams at 3g carb per serving, does that give us an out for eating sweets? and lastly, I'm real confused as to what carbs are really the ones to stay away from... I would see something with 20g carbs, but most is from sugar alcohol, which is claimed not to be a "bad carb". Does anyone really know what's ok and not? and lastly, how many of you actually count your proteins and carbs every day? I just don't have the time or patients to write everything down.. it seems like I graze all day (ever since I started working out) and to write everything down seems crazy to me. Any help would be appreciated.. Thanks! efrost
jsom85 Posts: 316 Joined: 2004/01/16	2004/03/10, 12:20 PM if you have reached a plateau i would reccomend some creatine. or even glutamine. i loved my glutamine till it started to make me break out. many people only use it when they reach a plateau. i personally love my creatine and protein shakes and i have made consistant gains (and thats all i take too). that was said in assurance your diet is good and well. in regards to splenda, i dont know much at all. and i don't count the number of carbs and proteins and junk. i just have a rough idea. i know in my 2 scoop post work out shake i have 46g of protein. and i eat chicken breast everyday (skinless) and that has about 33g in each piece. so i just kind of make a rough estimate of what i take in. i'm not that fannatical about it all like some people. and i don't think its necessary unless you're trying to lose weight. -------------- Get your weight up, kid
	2004/03/10, 12:31 PM Splenda is great for those with a sweet tooth. The best way to break a plateau is to shake up your workout and muscles. I don't have a post workout shake on non workout days but I try to keep my protein up. You can't get an accurate count on calories and macros without careful tracking. I eat the same thing most days because I hate counting too. I did count for a while to figure it out in the beginning. I have read here that supplements add about 5% tops to your performance. You need to do the other 95% first or all the supplements in the world don't help. Eat right, lift heavy and get your rest. Thats the first 95%. -------------- The greatest mystery of life is who we truly are. Charlie
ssminnow Posts: 284 Joined: 2004/02/16	2004/03/10, 12:52 PM As far as not taking the protein shakes, you still need protein to build muscle. On your off days, this is when your muscles are recovering, so I would think protein is a necessity.