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Whey + Casein....

nkira

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Hi,

I was wondering if anyone is using combination of Whey + Casein. If yes what are the results.

I am presently using ON Pro Complex APS (Chocolate)
My daily diet as follows

1. Immediately in the morning ON Pro Complex APS

2. For breakfast 1 slice of Brown bread + ON Pro Complex APS + BCCA + Flax & Fish oil

3. Lunch - 1 slice Brown Bread & Vegetables

3. In the evening before 30 mins before workout

4. Post Workout - ON Pro Complex APS + BCCA + Flax & Fish oil + Dextros

5. Dinner brown bread 1-2 slices with vegetables. (Some times theres fish or chicken or mutton)

but many times late in the night i feel hungry again.......So can casein help?

Also considering starting ON's Micronized creatine......

How is daily need of protein calculated? I know the 1.5grams / pounds, but when considering pounds, should one consider the muscle mass pounds only?

I have a TANITA Body Composition monitor....i know its not that accurate but i can use it to set guide lines for protein requirements.

-nkira
 
Hi,

I was wondering if anyone is using combination of Whey + Casein. If yes what are the results.

I am presently using ON Pro Complex APS (Chocolate)
My daily diet as follows

1. Immediately in the morning ON Pro Complex APS

2. For breakfast 1 slice of Brown bread + ON Pro Complex APS + BCCA + Flax & Fish oil

3. Lunch - 1 slice Brown Bread & Vegetables

3. In the evening before 30 mins before workout

4. Post Workout - ON Pro Complex APS + BCCA + Flax & Fish oil + Dextros

5. Dinner brown bread 1-2 slices with vegetables. (Some times theres fish or chicken or mutton)

but many times late in the night i feel hungry again.......So can casein help?

Also considering starting ON's Micronized creatine......

How is daily need of protein calculated? I know the 1.5grams / pounds, but when considering pounds, should one consider the muscle mass pounds only?

I have a TANITA Body Composition monitor....i know its not that accurate but i can use it to set guide lines for protein requirements.

-nkira

Hey good question. I actually use Pro Complex as my "slower protein" before bed, and whey at all other times. I like to get the whey digested ASAP except before bed.

If you take 100% Casein before bed, you WILL stay fuller longer. I've noticed it and it's cool. However, right now I'm getting a relatively similar effect with Pro Complex before bed.

Also, consider adding a 6th meal. Many bodybuilders get 6 meals, and some like to alternate between food / shake / food / shake.

No reason not to try creatine!
 
sadly gaspari is not available in INDIA.
 
i heard beverly international makes a pretty good whey and casein protein
 
1. Buy a simple whey protein, the cheapest will do

2. Buy creatine monohydrate, plain, cheapest again

3. Take you total weight and times it by 1.5g of protein

4. I havent really read about casein since my days of reading fucking muscle and fitness (haha) but I its pretty good before bed as it is pretty slow releasing, you could also just eat some cottage cheese.

5. ^^^What is the need to talk about so many different supplement companies, i couldnt even name five of them, but I bet you couldnt tell me what a SHELC is or discuss the different types of periodization. Spend less time reading about supps. and more time learning how to train and diet.
 
So lunch and dinner consist of a slice of bread and vegetables?
 
Yes (Bread + Veggies) but some times there chicken or mutton or fish. And yes i confess some times junk too, but controlled quantities. Cottage cheese is also on menu. Occasionally rice.
 
Chocolate-flavoured whey and casein? Yeppers. It's called chocolate milk. Tasty, and works a charm.

Son you need more food; more protein and fat, less supps.
 
Ok, As long as the food is sensible i am OK with more food.
Can some one list food choices? Also if helpful i am posting my body stats.. (Measured On Tanita Scale)
Wight :- 147 lbs
Height :- 5.5 Feet
Water Content :- 59%
Muscle Mass :- 53kg
Bone Mass :- 2.8 kg
Body Fat :- 17% (All on belly, my waist is 31")

So, what should i follow?
 
Monday (Cardio & Legs)
Cardio (10 Mins for warm up & then stretching)
Squats
Leg Press
Leg Extension
Calf Raises
Cardio (10 Mins, cool down & then stretching)

Tuesday (Shoulders)
Cardio (10 Mins for warm up & then stretching)
Dumbbell Raises
Military Press
Seated Lateral Raises
Upright Rows
Shrugs
Cardio (10 Mins, cool down & then stretching)

Wednesday(Cardio & Legs)
Cardio (10 Mins for warm up & then stretching)
Squats
Leg Press
Leg Extension
Calf Raises
Cardio (10 Mins, cool down & then stretching)

Thursday (Chest & Back)
Cardio (10 Mins for warm up & then stretching)
Flat Bench Presses
Dumbbell Flys
Straight Arm Pull Over
Lat Machine Pull Downs
Close Grip Pull Downs
T-Bar
Cardio (10 Mins, cool down & then stretching)

Friday (Cardio & Legs)
Cardio (10 Mins for warm up & then stretching)
Squats
Leg Press
Leg Extension
Calf Raises
Cardio (10 Mins, cool down & then stretching

Saturday (Arms)
Cardio (10 Mins for warm up & then stretching)
Standing Barbell Curls
Cheat Curls
Hammer Curls
Alternate Dumbbell Curls
Reverse Barbell Curls
Lat Machine Press Down
Cardio (10 Mins, cool down & then stretching)

Sunday
Much Needed Off......:yawn:
 
Bud that is a terrible routin. Legs three days a week, as well as cardio every day. And although I dont know what sets and reps you are using it is almost certainly too much volume.

You would be far better going for a simple push/pull/legs split, you can find lots of info in the training stickies or on builts blog. I would write you out a routine but im (trying) studying at the minute, so ill leave that to someone else.
 
Ok, Finally i have joined a gym, Its quiet far from my house, around 25 km. But the trainer is good and knows what he is talking about. People from as far as 200km come to him for diet advice, i have seen some of his clients & there progress / development is great. Will post as my workout and diet is planned. He also is a sales representative for SAN, Cytosports & IDS.
 
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