Male trainer lbs

Before workout 35 grams of dextrose with whey protein After workout meal #1 50 grams of dextrose

30 minutes later meal #2 50 grams of easily digested carbohydrates 30 minutes later meal #3 30 grams of medium fast digested carbohydrates 60 minutes later meal #4 20 grams of medium fast digested carbohydrates

As you can see, the amount of carbohydrates increases when you want to increase your weight!

The best strategy to gain muscle with small increase in body fat is to have small, evenly spread out meals, especially post workout.

Salad Carry
Pauline's comment: Here you see what I usually carry with me. Carrots, salad, calculator, tuna, chewing gum, nutrition diary and a fork.
Pavel Ythjall
Photo: Pavel Ythjall (Stockholm Stadium, Stockholm, Sweden 2004)
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