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Originally Posted by Slated Upon waking - Whey Isolate (highest bioavailability) - Since your body has been starving the past 6-8 hours
Post workout - Whey isolate + Oats + Leucine = best post workout shake possible. Better than anything currently marketed and 75% cheaper when made with raw materials.
Before bed - low bioavailable protein Milk based protein (Casien)
When bulking - adding Oats + natty peanut butter to protein will provide a great source of calories (clean), and all the protein, good fats, and carbs you need.
Mass Meal by Ergopharm is currently the best gainer on the market if one chooses not to make their own as mentioned above. Muscle Milk and CytoGainer are not even in the same league. |
I agree with this. Cottage cheese with some fruit is also a great right before bed.
Oats+nat. pb can also be great while cutting; those and honey can often be a good way to curb sweets cravings. Just make sure it all works into your aggregate macro breakdown.
For cutting, figure out your maintenance cals and then reduce by around 10%. Get you macro breakdown to around 35% / 45% / 20% for carbs/protein/fats.
For bulking, figure out your maintenance cals and then increase by around 500 cals. Get you macro breakdown to around 40% / 40% / 20% for carbs/protein/fats.