My Goal: To Build lean muscle
I have:
Whey Protein
Casein Protein
Skim Milk
Glucose
Maltodextrin
Honey
Olive oil
Nuts
Bran Flakes, rice, spaghetti (complex carbs)
My question:
I am mostly concerned about the pre-workout, during work-out, post-work out food intake.
The more I read about, the more suggestions I get, and it gets really confusing when you put it all together even if I try to disregard the unreliable sources. Just would like to clear this up and get it straight. I weigh 210 lbs, 6"5 , fast metabolism, about 10% bf (less or more),
If anybody could be kind enough to also make a BRIEF food intake schedule for the day, that would be greatly appreciated, I work out at about 6-7pm to 8-9pm.
I would like to know, how I can combine all that I have into the most effective bodybuilding work-out diet, and also somehow take a few supps like L-tyrosine, Arginine, Citrulline Malate, Possibly Creatine Ethyl Ester, Taurine, HMB on an empty/almost empty stomach about 30-45mins before work-out (that's what I should do, right?) and with all that somehow fit in my pre-work out milk+whey protein shake (or maybe better for milk to be replaced with water?) to get the amino acids circulating.
Lately, I've been beginning to doubt if the pre-work whey protein shake is of any use at all, because it is not getting absorbed fast enough and might interfere with the other supplements (especially the milk might interfere) and it might actually do more harm then good, so I am thinking of replacing it with an Essential Amino Acids mix, and just take about 15g of it with the other supps on empty stomach before and after work-out. But I also must not forget about the simple (glucose), semi-simple (maltodextrin, and complex (bran flakes and such) carbs to supply to energy for the muscles to grow, because I would like to avoid like fire the breakdown of protein for energy, because it release toxic ammonia and is not being saved for muscle repairs then.
So, should I take any simple carbs (glucose/honey) right before the work-out?, take it dissolved in drinking water , sipping on it as I work-out for about an hour? , well it is pretty clear that one should take them right after the work-out though, so that's out of the question. But what about the rest, and its amount?, etc.
Also, should I drink casein protein as a slow digestion protein before the bed-time with or without milk or it will do more harm then good by stressing my digestion system for the whole night without giving it a break? And Should I drink a whey protein dissolved in milk or in water right when I wake up to kick-start the day ?
That's part of my question so far, please try to answer it, for it is really important :D Thanks!
