For body builders?

Question

i work out at 7:30pm every day one hour and thirty minutes (1:30) is it necesary for me to eat after i work out?
if yes like what to eat?

Answer 1

you are either not working hard enough to be able to work that long, or you are over-training and will show few gains.

try splitting your muscle groups up, and focus on really damaging them through super sets, and multiple exercises.

you shouldnt spend any more than an hour at a time in the gym, and allow for 2-3 days recovery for the muscle you worked out.

you should eat a high protein meal, or drink a protein shake with 45 minutes after your workout. thats when they are screaming for quality nutrients. after that they have started to cannibalise your own muscle for protein. so get it fast (30-45mins) after a workout.

I workout.
I super set (one set of one exercise then straight into a set of the other exercise, rest, repeat)and do split workouts.

day 1:
chest (incline bench, pec dec & pushups [super sets]),
shoulders (Arnold press, side raises & front raises [SS],
triceps (rope triceps pulldowns & bench dips [SS])

day 2: rest

day 3:
Back (Lat pulldowns, row machine & pullups [SS],
neck (upright rows, shrugs),
biceps (21's, preacher curls) 21's are 7 reps from down to half way, 7 from halfway to top, and then 7 full range curls. its a killer with a wicked muscle pump!

day 4: rest

day 5:
quads (machine press, squats, leg extensions)
hamstrings (hamstring curls)
calves ( raises)
abs: decline sit up bench with medicine ball.

day 6: rest

day 7: rest or start cycle again.

this suits me fine, and I only take 40-45 minutes to kill myself. the muscle grows very well. ample damage, energy levels last till the end of the workout, ample recovery time= growth.
I stretch between sets.
warm up and warm down, but 45 max for the lifting. so you should be in and out in an hour.

after 45 minutes your body starts to produce too much cortisol, which hampers the anabolic growth you want from testosterone.

if you follow something like this workout, eat well, and sleep well for about 8 hours a night you will grow more in 2 months than you will the way you are doing it.

Answer 2

1

Answer 3

Working out rips and tears the muscle groups you focus on, making them repair themselves and prepare for future excercises resulting in muscle enlargement. Medical science suggests that post work-out meals include high amounts of lean protein and water. The protein will assist in repair while the water will dissipate the amount of lactic acid build-up, decreasing the soreness.

Answer 4

Post work out meal is one of the most important meals of your day. After you get done working out take in a protein shake and eat a good meal. Also a pre-workout meal is good to.