Finalizing PreWO and PWO Mixes

[BHSkhan]

Hey guys, ive been lurking around the boards for a few days now and decided that I would like to finally join up. My main goal right now is to cut some weight. I currently weigh 250lbs and am 6'3. I needed to maintain a lot of weight since I played football(defensive tackle) for the first two years of high school but now I want to slim back down. I already have some what of a diet situated and only consume 1500 calories a day not including PreWO and PWO drinks with 4-6 meals. My workout is usually atleast 3 days a week or sometimes 5 depending on how its going(homework, projects, other things going on that I cant miss) and consists of 45 mins of cardio(on the elliptical) and 30-45 mins of weight lifting. I am pretty sure I got most of my plan down but I need to mix up my PreWO and PWO shakes as I was only taking Muscle Milk after my workout. Here is what I have come up with so far just by browsing some posts on this forum:

PreWO: Buzz Saw from True Protein

PeriWO: Straight Bottled Water, Dont really want to change this but open to suggestions

PWO: True Protein Custom Mix

• Hydrolyzed Whey Protein High Grade 30%
• Dextrose 30%
• Maltodextrin 30%
• Branched Chain Amino Acids (BCAA's) 10%

plus I plan on adding 5G of Creatine Monohydrate to it
It is being sweetened with Stevia and will feature the Premium Old Fashioned Lemonade flavor since i like the citrus flavors.

EDIT: I decided to move this up to the main post since people are thinking that my diet needs help.

I thought consuming less calories would help me cut the weight, atleast thats what my doctor said.

Heres what my current diet...including supplement intake.

Breakfast(6:45AM)
Oatmeal w/half a banana
2 Ripped Fuels, 3 Fish Oils, 2 Megaman Sports

Lunch(10:30AM)
Either Tuna Salad on Double Fiber Wheat, or Chicken Breast with whole wheat pasta
1 cup of veggies
1 Vitamin C caplet

After School(2:30PM)
Banana or lowfat yougurt
Vitamin C caplet

PreWorkout(4:00PM)
Water
2 Ripped Fuels and 2 Glutamines

PWO(6:15ish PM)
Muscle Milk
2 Fish Oils, 2 Glutamines, 1 Vitamin C

Dinner(7:30PM or 8:00PM)
Egg whites or can of tuna
1 slice of wheat bread
cup of veggies or salad

Thanks in Advance

 

[theNuge]

I'm getting Deja Vu. I've used that exact same combination.

I think it looks good. I would recommend NOT getting Buzz Saw in the Fruit Punch flavor and you can use your PWO drink as your PeriWO drink if you want. I've done it before and I like it. However, since I tend to drink A LOT when I work out I usually mix up 24 ounces of my mix, drink half of it, fill the bottle with water, drink some more, etc. This was you don't go through a crap ton of mix and you're not mixing every 15 minutes.

 

[BHSkhan]

I'm getting Deja Vu. I've used that exact same combination.

I think it looks good. I would recommend NOT getting Buzz Saw in the Fruit Punch flavor and you can use your PWO drink as your PeriWO drink if you want. I've done it before and I like it. However, since I tend to drink A LOT when I work out I usually mix up 24 ounces of my mix, drink half of it, fill the bottle with water, drink some more, etc. This was you don't go through a crap ton of mix and you're not mixing every 15 minutes.

Man fast response! Yea I really dont dig fruit punch in general anyways. I usually drink a liter of water during my whole workout and sometimes more. If I drink the PWO during my workout do I still drink it 45 mins after my workout?

 

[BHSkhan]

bump

 

[Skillful_Dan]

your workout drinks look like you are right on the money. Next thing you should analyze is your diet plan. I am 5' 10" and 160 pounds and I eat 3200 calories a day to maintain my weight. Even if you are eating correctly, 1500 calories is not a lot. You need to eat more.

Other than that, post what your diet looks like because thats the lowest hanging fruit for most people

 

[theNuge]

your workout drinks look like you are right on the money. Next thing you should analyze is your diet plan. I am 5' 10" and 160 pounds and I eat 3200 calories a day to maintain my weight. Even if you are eating correctly, 1500 calories is not a lot. You need to eat more.

Other than that, post what your diet looks like because thats the lowest hanging fruit for most people

I agree. 1500 calories is NOT enough food especially if you're working out. I'm 6'5" and when I was cutting from 245 lbs I was eating 2500 calories. I think this was too aggressive. I ended up losing about 2.5 to 3 lbs a week which a little too fast. Shoot for 2 pounds a week.

Read the FAQ and refer to the Seven Habits of Effective Nutrition. That's what I did and I was happy with my weight loss even though it was a bit too aggressive.

 

[BHSkhan]

EDIT: Moved this response back up to the main thread to make it less confusing

 

[theNuge]

What you eat is more important than how much you eat. Take a look at the FAQ and in particular see the link for the Seven Habits by John Berardi. He's a god on these forums so this won't be the first time you see his name. Those "Habits" are what I try to live by when I eat. They've changed my life that's for sure.

I think you're eating carbs at the wrong times. Try to eat non-vegetable and fruit immediately before and after workouts. You also don't seem to have nearly enough protein in your diet. If you're planning on exercising heavily you'll need a lot more protein.

That's my advice for starters. Definitely check out Berardi's Seven Habits though. I obviously can't say that enough.

 

[BHSkhan]

What you eat is more important than how much you eat. Take a look at the FAQ and in particular see the link for the Seven Habits by John Berardi. He's a god on these forums so this won't be the first time you see his name. Those "Habits" are what I try to live by when I eat. They've changed my life that's for sure.

I think you're eating carbs at the wrong times. Try to eat non-vegetable and fruit immediately before and after workouts. You also don't seem to have nearly enough protein in your diet. If you're planning on exercising heavily you'll need a lot more protein.

That's my advice for starters. Definitely check out Berardi's Seven Habits though. I obviously can't say that enough.

hmm, I dont eat the same lunch and after school snack everyday. I get bored with the same foods. Since im in a real rush, i cant really change my breakfast and even if oatmeal is bland, its got the goods to keep my fueled til lunch. The lunch is just an example of what i have eaten the last 2 days, like today i had a chicken salad. Lunch is whatever i feel like making the night before, . I always have the same PWO meal just because its simple to make and Im used to it. When i go grocery shopping theres only a couple of things i buy the same every week and the others are what Im feeling at the moment. I have read the first part of the article and im starting to like this guy. Some of the stuff I already follow but im still young and sure could learn a thing or too. You said that im eating things at the wrong time. Im open to suggestions on what you would do.

 

[BHSkhan]

alright, instead of getting the premixed buzz saw from tp, how bout I make my own mix. What should i put in it and what percentage? Also, if i want to cut weight, should i just drink water during my workout or drink something else. Finally, is it a good idea to add both creatine and beta alanine? I only have creatine at the moment. I got my diet set, reading Berardi's work really opened my mind and made it so much easier to lose weight. My main goal is to cut weight and gain lean muscle. I bet my brother to lose 30 pounds by august, whoever doesnt reach the goal has to pay up 100 bucks.