I've been working out now for about 2 months, I've lost about 30lbs of fat, and now I'm gaining some muscle weight. I just started taking a whey protein supliment to help with muscle growth, and I want to make sure I'm doing it correctly.

Let me give you the details of my schedule, and then if anyone has any advice on when/how I should use the whey, that'd be great.

Monday: 5am-7am lap swimming (8oz protein shake after swim)
4:30pm-6pm calisthenics and lifting (16oz protein shake before workout)

Tuesday: 5am-7am lap swimming (8oz protein shake after swim)

Wednesday: 5am-7am lap swimming (8oz protein shake after swim)
4:30pm-6pm calisthenics and lifting (16oz protein shake before workout)


Thursday: 5am-7am lap swimming (8oz protein shake after swim)

Friday: 5am-7am lap swimming (8oz protein shake after swim)
4:30pm-6pm calisthenics and lifting (16oz protein shake before workout)


Saturday: 6am-10am cardio activities (8oz protein shake before cardio)

 

looks fine :dunno: i guess what would also be important is what else you're eating throughout the days

also, do you have more rest days incorporated into your schedule? looks like you're going pretty hard 6 days of the week. if you've adapted to the schedule above pretty well, i'd suggest making every fourth week a rest week where you cut the amount of exercise you do by 33%-50% each day. just a suggestion

congrats on the progress

 

Theres always a big debate on whether you should have protein before or after a workout. Before, it gives you food/energy to burn during your workout and allows you to lift hard. After it supplies your body with material to rebuild the muscles that you are breaking down. Personally I like to eat food that has a mix of protein and carbs, such as a sandwich, before a workout and do the shake after. That way I have plenty of energy during and after I am putting more specifically what my body needs (I also have some gatorade/vitamin water, because the sugar triggers insulin production which promotes muscle growth)

 

I haven't really done a rest week, but it sounds like a good idea. :wiggle:

My diet during the week is pretty good actually. Pancreatic issues run in my family, so I eat less then 30g of fat a day, and kidney stones also run in my fam, so I eat as little sodium as possible (usually less then 300mg a day). I eat a lot of veggies, and about one serving of chicken a day.

 

i cant imagine five 2hr workouts a week in the water, my body would kill me
are you just splashing around or actually training?


im starting the jon bossi ab workout today...

1 or 2 Cocktails - 400 Crossovers + 120 Crunches

2+ Cocktails - 600 Crossovers + 150 Crunches

6+ Cocktails - 800 Crossovers + 180 Crunches

7 Cocktails - 1000 Crossovers + 210 Crunches

8 Cocktails - 1200 Crossovers + 240 Crunches

Etc...

600+150 for me today :wiggle:

 

I do my workouts with a buddy of mine, so I have that extra motivation to keep going, aka always trying to stay competitive.

We actually train when we're swimming. I wouldn't be up a 5am just to fool around. :no: We circulate through different types of strokes, and tread water for 30 or so minutes.

 

less than 300mg of sodium a day?? that's insane :eek3: but hey, if you can keep it up more power to you.

yeah, if you add more rest days into your schedule i have a feeling you'll end up seeing better gains in the long-run

 

Ya. I know. It's been rough. It means no pre-prepared meals, no soup, no extra salt, salt free condiments :ugh: and absolutely no chips. It's a bummer, but my blood pressure is perfect, and my pulse is excellent. Worth it. :goodjob:

 

i bought salt free tomato sauce the other day by mistake :ugh:

 

good stuff. i respect your discipline

you should post pics of self