Korean Job Discussion Forums

[winterfall]

Wasn't sure which forum this thread falls in. For the serious health junkies. I do circuit training 4x a week, intensive cardio and weights. I always take a protein shake post work out and another one on my rest days.

But circuit training is intense and its hard to keep up the pace on my 4th day of the week workout. Does it make a huge recovery difference if I start taking Casein on my off days instead of straight whey? Because it digests slower.

I used to take Casein Protein before bed but I could never get into deep sleep, kept going to the bathroom. So I stopped

I've already checked workout forums they're split 50 / 50

[warmachinenkorea]

Why not try a 3x a week workout or split you weights and cardio? Lift 3x's and in between weight days do cardio. How often do you just take days off? It can be a great benefit to jsut take 3-4 days off and come back.

[winterfall]

I tried to ramp it down to 3x a week. I ended up using that day to drink or eat, erasing all my gains

Rest days are every other day. Circuit training is the most convenient for me. I don't have time to go to the gym everyday. With this, I finish my routine in 30 minutes. Because my goal is endurance, not size. The only other option is spend an hr running on the treadmill one day, an hr doing weights the next or split 30 minutes for cardio and 30 mins for weights

[warmachinenkorea]

What do you do in your circuit training?

[Dutchtouch]

A lot of really solid trainers and scientifically backed nutritionist recommend casein over whey anytime. Seeing as you're concerned about what form your protein intake comes from on off days, you shouldn't be.

The main reason you want a fast acting quickly digested protein like whey is get it into your system asap post w/o. On your rest days (when you should actually be consuming MORE protein vs workout days) you can get the protein you need from whole foods that will have a much better effect anyways. If you want to use a supplement, casein would be great.
You can make some wicked Casein pudding that's a tasty snack and switch it up from the boring old shakes too^^

[sadguy]

i don't think you're going to find any right answer posting on this board.... BUT, i would suggest you try changing things in your current routine/diet and just experimenting until you find what works best for your body.

for one, it sounds like you're overworking your body. why don't you try the protein change thing for a month and see how your body responds. maybe even mix the two proteins to get a fast and slow absorption.(edit: i just read that you should not mix casein and whey) are you even getting enough protein to let your muscles recover? i'm sure you know the general rule of 1gram of protein per pound of body weight. so if you weigh 200 lbs and you're only taking 30 grams of protein a day, whether it's whey or casein, it wouldn't even matter, you're simply not getting enough. i've heard that rule has changed over the years though. so maybe simply increasing your protein intake can help you feel better on the 4th day.

do you also take a multi vitamin? if you do, what brand? a lot of multis just get peed out of your system, you need a good one like animal pak. you probably don't eat a well balanced diet with all the vitamins and minerals you need if you're doing intense workouts.

another option is instead of doing circuit training on the 4th day, you could alternate with weights on the 4 day on one week and then doing intense cardio on the next week. OR, you should seriously look into kettlebell traiining. that will kick your ass if you're about endurance training.

[Gaber]

On creatine? That helps with recovery as well as boosting strength

[winterfall]

[warmachinenkorea]

I think you need to read some about programing and get a better program. Compond exercises will work more muscles and get the endurance you want with the correct amount of reps and weight. Remember if you keep doing the same thing over and over your body will adapt to that stress and it can hurt you in the long run. Change weight and reps often.

Try some high rep squats, deadlifts, bench presses, presses and rows.
Somebody mentioned kettle bells they will also kick your tail. Power cleans, hang cleans, clean and jerks are also great.

[highstreet]

Your routine is a bit odd.

[winterfall]

I'll give it a try. I'm gonna drop a lot of the weight or just do that as a twice a week thing and cardio for the rest. I got the idea from this

http://www.healthandfitnessadvice.com/fitness-tips/try-high-repetition-super-circuit-training-to-combat-exercise-boredom.html

[warmachinenkorea]

Try the Bear, and do some research about barbell complexes. They are tough and will help wiht strenght and endurance.

http://www.youtube.com/watch?v=0WOP9J7QPwI

[davemon]

Use casein overnight, everynight. Before bed make it your protein of choice, if you're going to use casein at all. Your muscles are rebuilding for up to 5-7 days post hardcore workout, ie working out a muscle to failure. Your body can only handle 30g protein max at one time (over abt 2-3hrs)... but if you get an 8 hour night's rest you would have consumed your whey protein already, hence the benefit of casein. If you're not going to take it before bed, imo just stick with whey.

Also not sure what your goals are, but a scoop isn't enough to supplement most diets to give you the optimal protein intake you need to get the most muscle building from your workout.

For my money, 3 scoops of approx 24g 3x per day every day spread out between meals so I get 6 doses of protein daily. I shoot for 1g protein per 1lb body weight but I know I fall short and hit only 75%. Booo. But I still make gains that im happy with. I admit though I am working on adding lean muscle. If you're just trying for endurance I don't think the casein / whey argument is even relevant.

+1 on multi vitamins.

I didn't look at your routine much since you were asking abt protein.

Good luck and let us know how those gains are coming along.

[winterfall]

Thanks everyone, I started mixing my protein with milk. Some forums suggested it was the poor man's casein and I'll give that bear thing a try as soon as I build up some more muscle and perfect my form. I can imagine that thing going wrong so many ways.

[davemon]