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I like to get the protein powder that has 250 calories scoop in it. After a work out it has fats, carbs, and proteins which is what you need.
2 scoops of that right after and then start going into your pure protein whey/casein/egg mixes to get a long fuel life out of the protein. I workout after work so I try to get as much built up during the day as far as fat and carbs and protein, get hit the gym, and have a chicken breast or 2 and then pass out. Large meals at 8pm make it so I cant sleep.
Depends on your schedule and budget. Gatorade and home made hamburgers would rock as well. and steak and sweet potatoes and sauteed mushrooms. mmm.
as far as hypertrophy...whats your goal? think of your muscles as thousands of fibers instead of 1 muscle. You have the strong strands and the weak strands. You lift heavy weights, the strong ones get burned out and then you cant lift heavy any more so you stop and all the weak ones stay weak.
Clean up sets with dips and dumbbell flies work wonders for packing on a little more.
but with legs you do more reps per set. 2-3 more than you would with upper body. I do more reps with back as well because its such a compound movement.
Again, where are you at, what are your goal, and what is your schedule. You cant gain mass working out 7 times a week unless you are living to workout. if you have a job or school...gotta take time off and eat plenty of food between workouts.
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