Weight-Lifting

[Boo_yah]

figured out I'd post something here aswell,

post workout meal (mostly carbs, it's the only meal with "big" amount of carbs. I mostly get more proteins, good fats(fish oil,avocado,...) throughout the day now):



and this is where I workout (not all the weights are seen on the pic only 2x20kg, the rest are laying down on the floor on the left side, got bad habit of not putting them into the right place)

Why lil proteins after workout? And pasta is slow release carbs they are better before workout bcs you will have energy through longer period of time which mean enough energy to finish workout. I was eating 5-6 meals plus protein shake only after workout and i only used 2.3 kg of protein powder for 5 months, bcs i manage to bring enough protein and carbs through meals.

So before workout if you want to go on training in 1.5 or 2 hours after meal, eat integral rice, beans, pasta with some slow realase proteins or if you want to go on training in 45 minutes or 1 hour then i eat oat flakes in milk and few whole eggs. 

After workout you need fast release carbs and fast release proteins. I tryed to eat 8-10 whites 15 minutes after workout and then after 30-60 minutes whole meal like meat, 200, 300 gr and carbs, but i didnt manage to do that bcs of work and then i bought protein powder to shake after workout and drink, and right away to eat meal. I was in best shape of my life, 180 cm 86 kg, with abs and stuff, but now i am few months without a workout bcs i was a lil sick and some other stuff and i dont recognize myself, but when i do 1 training of 30 45 minutes at home i already see old muscles here, just need few weeks to bring back my form.

I dont sugest to buy Supplements, i tryed, its good, not a mirracle, only tryed protein but like i said if you stop, you will lose it, just eat a lot of right stuff in right time and training 3-5 times a week not longer then 75 minutes per training i was doing 45 minutes with only 1 muscle per training plus abs or some minor parts.