Ayuda, principiante!

[carliandres]

Estimados amigos, soy nuevo en el foro y les cuento que he decidido meterme en el cuento de las pesas, he estado leyendo y he comprado una creatina y proteina de suero de leche Nitro-Tech, aún no he usado ninguno de los dos productos.
Mi pregunta es la siguiente, estoy entrenando después del trabajo, alrededor de las 7:30 llego a mi casa, la pregunta es la siguiente, como hago para no juntar la ingesta de proteinas con la de la cena que me está esperando? Dejo la proteina para antes de acostarme??....
Entreno 3 veces a la semana y voy a comenzar a realizar las 5 comidas repartiendo mi ingesta de proteina en estas mismas.
De antemano agradezco mucho su ayuda.
Saludos desde Colombia!!

Carlos.

[NAZ]

Para darte una mejor opinión, explicanos que comes y en que horario?? En que consisten tus rutinas de entrenamiento (cardio y pesas).

Saludos

[carliandres]

Para darte una mejor opinión, explicanos que comes y en que horario?? En que consisten tus rutinas de entrenamiento (cardio y pesas).

Saludos

Precisamente, también necesito ayuda para esto, he leído que se necesitan aprox. 2gr de proteina por kg de peso, peso 74 kilos y mido 1.78.}
Tengo en mente comprar unas pechugas de pollo para cuando esté en el trabajo a medio día y a media tarde.
Dónde consigo un ejemplo de dieta..?
PD: Soy de contextura más bien delgada..y me cuesta mucho subir de peso...eso si, quiero ganar músculo lo más magramente posible.
La rutina que me han colocado es la siguiente:

LUNES: ESPALDA Y HOMBRO
Dominadas,
Remo,
Remo barra T
Press militar
De todo esto 4x10

MIERCOLES: PECHO Y BRAZOS
Press banca plana
Press Inclinado
Curl barra
Curl scott
Martillo
Fondos
Press Frances
Jalon polea

VIERNES: PIERNAS
Sentadillas
Elevaciones sentado
Pantorrillas

Estoy haciendo ejercicio aeróbico los los días que no entreno en la mañana 15 min...(es aconsejable si mi objetivo es aumentar masa muscular...??)


Muchas gracias NAZ por tu respuesta, y atento a tus comentarios.
Saludos!

[AICROS]

Estimados amigos, soy nuevo en el foro y les cuento que he decidido meterme en el cuento de las pesas, he estado leyendo y he comprado una creatina y proteina de suero de leche Nitro-Tech, aún no he usado ninguno de los dos productos.
Mi pregunta es la siguiente, estoy entrenando después del trabajo, alrededor de las 7:30 llego a mi casa, la pregunta es la siguiente, como hago para no juntar la ingesta de proteinas con la de la cena que me está esperando? Dejo la proteina para antes de acostarme??....
Entreno 3 veces a la semana y voy a comenzar a realizar las 5 comidas repartiendo mi ingesta de proteina en estas mismas.
De antemano agradezco mucho su ayuda.
Saludos desde Colombia!!

Carlos.


hola Carlos, bienvenido al foro, sabes aqui podras navegar y encontrar mucha información pero independientemente de eso te puedo comentar que yo tomo la proteina despues de entrenar y si coincide con alguna de las comidas dejo pasar una hora y ya como lo que sigue. Espero te sirve esta ayuda, y como piensas realizar tus comidas, si buscas aumentar peso? no sep si el cardio sea bueno la vdd, pero igual y si eres mas especifico como dice Naz te pueden hechar la mano no crees? o preguntale a los masters.

Saludos hasta colombia

[carliandres]

hola Carlos, bienvenido al foro, sabes aqui podras navegar y encontrar mucha información pero independientemente de eso te puedo comentar que yo tomo la proteina despues de entrenar y si coincide con alguna de las comidas dejo pasar una hora y ya como lo que sigue. Espero te sirve esta ayuda, y como piensas realizar tus comidas, si buscas aumentar peso? no sep si el cardio sea bueno la vdd, pero igual y si eres mas especifico como dice Naz te pueden hechar la mano no crees? o preguntale a los masters.

Saludos hasta colombia

Muchas gracias AICROS, esperemos a ver quien más opina...jejejejeje.
Saludos!

[THE BIG ROY]

Precisamente, también necesito ayuda para esto, he leído que se necesitan aprox. 2gr de proteina por kg de peso, peso 74 kilos y mido 1.78.}
Tengo en mente comprar unas pechugas de pollo para cuando esté en el trabajo a medio día y a media tarde.
Dónde consigo un ejemplo de dieta..?
PD: Soy de contextura más bien delgada..y me cuesta mucho subir de peso...eso si, quiero ganar músculo lo más magramente posible.
La rutina que me han colocado es la siguiente:

LUNES: ESPALDA Y HOMBRO
Dominadas,
Remo,
Remo barra T
Press militar
De todo esto 4x10

MIERCOLES: PECHO Y BRAZOS
Press banca plana
Press Inclinado
Curl barra
Curl scott
Martillo
Fondos
Press Frances
Jalon polea

VIERNES: PIERNAS
Sentadillas
Elevaciones sentado
Pantorrillas

Estoy haciendo ejercicio aeróbico los los días que no entreno en la mañana 15 min...(es aconsejable si mi objetivo es aumentar masa muscular...??)


Muchas gracias NAZ por tu respuesta, y atento a tus comentarios.
Saludos!

Q TAL! DATE UNA VUELTA EN EL FORO PARA Q ENCUENTRES COMO ES RECOMENDABLE COMER, SINO PUES PAGALE A UN EXPERTO PARA Q TE ASESORE.

EN CUANTO A TU RUTINA LA VEO MUY MAL, QUIEN TE LA PUSO? DICES Q VAS EMPEZANDO, ENTONCES, PRIMERO TIENES Q HACER UN ACONDICIONAMIENTO Y YA DESPUES LA RUTINA DIVIDIDA SIMILAR A LA Q POSTEASTE PERO BIEN ESTRUCTURADA,PARA Q ME ENTIENDAS, NO ES POSIBLE Q TE PONGAN 2 EJERCICIOS DE PECHO, 3 DE BICEPS, 3 DE TRICEPS, 1 DE CUADRICEPS, 1 DE PANTORRILLA, ETC... LA DISTRIBUCION DE LOS EJERCICIOS PARA CADA GRUPO MUSCULAR DEBE DE SER UNIFORME Y VARIARA DEPENDIENDO SI ES UN GRUPO MUSCULAR GRANDE O CHICO.

[carliandres]

Q TAL! DATE UNA VUELTA EN EL FORO PARA Q ENCUENTRES COMO ES RECOMENDABLE COMER, SINO PUES PAGALE A UN EXPERTO PARA Q TE ASESORE.

EN CUANTO A TU RUTINA LA VEO MUY MAL, QUIEN TE LA PUSO? DICES Q VAS EMPEZANDO, ENTONCES, PRIMERO TIENES Q HACER UN ACONDICIONAMIENTO Y YA DESPUES LA RUTINA DIVIDIDA SIMILAR A LA Q POSTEASTE PERO BIEN ESTRUCTURADA,PARA Q ME ENTIENDAS, NO ES POSIBLE Q TE PONGAN 2 EJERCICIOS DE PECHO, 3 DE BICEPS, 3 DE TRICEPS, 1 DE CUADRICEPS, 1 DE PANTORRILLA, ETC... LA DISTRIBUCION DE LOS EJERCICIOS PARA CADA GRUPO MUSCULAR DEBE DE SER UNIFORME Y VARIARA DEPENDIENDO SI ES UN GRUPO MUSCULAR GRANDE O CHICO.

Gracias amigo, eso pienso yo, mucho stress muscular!!!!!
Voy a darme una vuelta por el foro para ilustrarme más.
Saludos!

[dayvid]

Gracias amigo, eso pienso yo, mucho stress muscular!!!!!
Voy a darme una vuelta por el foro para ilustrarme más.
Saludos!

checa este post, viene un ejmplo de dieta y de rutina

[Einar]

Estimados amigos, soy nuevo en el foro y les cuento que he decidido meterme en el cuento de las pesas, he estado leyendo y he comprado una creatina y proteina de suero de leche Nitro-Tech, aún no he usado ninguno de los dos productos.
Mi pregunta es la siguiente, estoy entrenando después del trabajo, alrededor de las 7:30 llego a mi casa, la pregunta es la siguiente, como hago para no juntar la ingesta de proteinas con la de la cena que me está esperando? Dejo la proteina para antes de acostarme??....
Entreno 3 veces a la semana y voy a comenzar a realizar las 5 comidas repartiendo mi ingesta de proteina en estas mismas.
De antemano agradezco mucho su ayuda.
Saludos desde Colombia!!

Carlos.

Bueno al parecer realizaste una adecuada inversión ya que muscletech es buena marca. Una sugerencia para lo que preguntas es: Si no vas a ingerir aminoácidos antes de tu entreno pues tomate el nitro (suero) unos minutos antes y la creatina durante el entreno. En el foro hay un post de nutriciòn perientrenamiento,checalo y pues igual acomodas los tiempos de ingerir los suples a lo que más te convenga, también estoy de acuerdo con lo que coloca BigRoy, saludos.

[Einar]

Espero y sepas ingles, checa este parrafo tomado de: International Society of Sports Nutrition position stand: Nutrient timing


Pre-exercise ingestion of amino acids and protein

Researchers have begun to explore the potential of ingesting
PRO and/or amino acids, either alone or in combination
with CHO, in order to enhance training adaptations
to resistance exercise. An study investigating this potential
relationship compared the ingestion of a CHO + PRO supplement
(35 grams of CHO with 6 grams of essential
amino acids) consumed either immediately before, or
immediately after, a single bout of resistance exercise at
80% one-repetition maximum (1 RM) [9]. The authors
concluded that the effect on the net PRO status (breakdown
vs. synthesis) was greater when the supplement was
ingested before exercise. They speculated that the
increased serum amino acid levels present when tissue
blood flow levels were significantly increased, likely led to
an increase in PRO synthesis [9]. The same authors subsequently
compared the changes in PRO metabolism following
the ingestion of 20 grams of whey PRO both
immediately before, or immediately after, a single resistance
exercise bout at 80% 1 RM [31]. In this case the
authors concluded that a pro-anabolic response was
found when the whey PRO was ingested both before and
after resistance exercise, but no differences were found
between the two administration times [31]. Findings from
these studies suggest that ingestion of amino acids and
CHO, or whey PRO, before resistance exercise can maximally
stimulate PRO synthesis after completion of the
exercise bout [9,31].

Many studies have explored the use of pre-exercise PRO
and CHO ingestion in preventing acute exercise-induced
muscle damage [13], as well as the damage that may occur
during prolonged periods of regular resistance training
[8,10-12,32]. A recently published study evaluated 27
adult male participants who consumed either a placebo (a
non-caloric sweetener), or a CHO + PRO solution (75 g
CHO + 23 g PRO) 15 min before, or 15 min after completing
a potentially muscle-damaging bout of eccentric contractions.
Although the authors reported that the level of
the muscle damage marker creatine kinase had increased
and maximal force production of the muscle was reduced,
the administration or timing of the nutrients did not
appear to alter these markers of muscle damage [13]. In
another study, participants ingested either a multi-nutrient
(CHO + PRO + Fat) supplement or an isoenergetic
maltodextrin placebo for seven days before reporting to
the laboratory for two consecutive days of resistance training
[12]. On both exercise days, the supplement was
ingested 30 min prior to beginning the exercise bout. The
multi-nutrient supplementation significantly improved
vertical jump power and number of repetitions performed
at 80% 1 RM. Additionally, multi-nutrient supplementation
significantly increased serum levels of both growth
hormone and free and total testosterone during and after
the exercise bouts [12]. These latter findings suggest that
pre-exercise ingestion may also create a favorable anabolic
hormone environment. In another study involving unilateral
resistance training, pre-exercise supplementation of
whey PRO and leucine resulted in greater increases in
maximal strength [11]. Thirty-three male participants
completed six weeks of unilateral lower body resistance
training while assigned to either a resistance training only
(control) group, a resistance training + 26 g CHO (placebo)
group, or a resistance training + 20 g whey PRO + 6
g leucine group. The authors concluded that pre-exercise
supplementation of whey PRO + leucine promoted significantly
greater increases in strength (+ 30.3%) when compared
to the energy-matched placebo (+ 22.4%) and
control (+ 3.6%) groups [11]. Two additional studies also
compared the ingestion of CHO + PRO before and after
eight and 12 weeks of resistance training, respectively.
One study compared the pre-exercise and post-exercise
ingestion of 1.2 g/kg whey PRO + 0.3 g/kg CHO, 1.2 g/kg
soy PRO + 0.3 g/kg CHO, or placebo during eight weeks
of resistance training. The authors found that PRO suppleJournal
of the International Society of Sports Nutrition 2008, 5:17 http://www.jissn.com/content/5/1/17
Page 4 of 12
(page number not for citation purposes)
mentation significantly increased strength and lean mass
when compared to placebo, but no differences were found
between the two forms of PRO [32]. The second study had
participants perform heavy resistance exercise (3 sets of 6
– 8 repetitions at 85 – 90% 1 RM) 4 days per week for 10
weeks [10]. Participants were assigned to ingest either 20
g PRO (14 g whey and casein PRO + 6 g free amino acids),
or 20 g CHO before and after each exercise bout for a total
of 40 g/d of PRO or 40 g/d CHO. Individuals consuming
the protein supplement experienced greater increases in
body mass, fat-free mass, strength, serum levels of IGF-1,
and intramuscular levels of IGF-1 mRNA, myosin heavy
chain I and IIa expression, and myofibrillar protein content
[10]. Collectively, the last two studies mentioned provide
additional support for the concept that ingesting
PRO before and after exercise can promote a greater training
adaptation than consuming only an isoenergetic CHO
placebo [10,32].

A 2006 study by Cribb and Hayes [8] used two different
feeding strategies to determine the impact of nutrient timing,
in regards to an exercise bout, for changes in strength,
muscle hypertrophy and body composition. Participants
were instructed to ingest equal quantities of a supplement
containing PRO, Cr and CHO at a dose of 1 g/kg either
immediately before and immediately after each workout,
or in the morning and evening of each workout day. Significantly
greater increases in lean body mass, 1 RM
strength, type II muscle fiber cross-sectional area, and
higher muscle Cr and glycogen levels were found when
the supplements were consumed immediately before and
after workouts [8]. In summary, ingestion of amino acids
or PRO, either alone or in combination with CHO, in
close temporal proximity to a bout of resistance exercise,
appears to significantly increase muscle PRO synthesis
[9,31]. Furthermore, adopting this strategy during a resistance
training program results in greater increases in 1 RM
strength and a leaner body composition [8,10-12,32].
Summary of pre-exercise nutrient ingestion findings

• Glycogen stores are limited and depend largely on the
nutritional status and the intensity and training level of
the athlete [7,14]. Endogenous glycogen stores during
moderate to high intensity levels (65 – 85% VO2max) of
exercise may only last from 90 min to 3 h [15].

• Exercise intensity, pace and work output decrease as glycogen
levels diminish [14]. Depletion of glycogen is associated
with increased levels of muscle tissue breakdown
and suppression of the immune system [16,17].
• Maximal endogenous glycogen stores are best promoted
by following a high-glycemic, high-CHO diet (600 – 1000
grams or ~8 – 10 g/kg/d) [2,3,15].

• The optimal CHO and PRO content of a pre-exercise
meal is dependent upon a number of factors including
exercise duration and fitness level, but general guidelines
recommend ingestion of 1 – 2 grams CHO/kg and 0.15 –
0.25 grams PRO/kg 3 – 4 hours before competition [15].
• Pre-exercise ingestion of essential amino acids or PRO
alone increases muscle protein synthesis. In addition,
ingesting PRO + CHO pre-exercise has been shown to produce
significantly greater levels of muscle protein synthesis
[9,31].

• Regular ingestion of various PRO sources in conjunction
with CHO stimulates greater increases in strength and
favorably impacts body composition when compared to
CHO alone [8,10,11].



Espero y esto te pueda ayudar más a aclarar tus dudas.

[carliandres]

Sure Einar, thanks a lot..I'll be reading it in a few minuts..
Muchas gracias!!
Saludos!


Espero y sepas ingles, checa este parrafo tomado de: International Society of Sports Nutrition position stand: Nutrient timing


Pre-exercise ingestion of amino acids and protein

Researchers have begun to explore the potential of ingesting
PRO and/or amino acids, either alone or in combination
with CHO, in order to enhance training adaptations
to resistance exercise. An study investigating this potential
relationship compared the ingestion of a CHO + PRO supplement
(35 grams of CHO with 6 grams of essential
amino acids) consumed either immediately before, or
immediately after, a single bout of resistance exercise at
80% one-repetition maximum (1 RM) [9]. The authors
concluded that the effect on the net PRO status (breakdown
vs. synthesis) was greater when the supplement was
ingested before exercise. They speculated that the
increased serum amino acid levels present when tissue
blood flow levels were significantly increased, likely led to
an increase in PRO synthesis [9]. The same authors subsequently
compared the changes in PRO metabolism following
the ingestion of 20 grams of whey PRO both
immediately before, or immediately after, a single resistance
exercise bout at 80% 1 RM [31]. In this case the
authors concluded that a pro-anabolic response was
found when the whey PRO was ingested both before and
after resistance exercise, but no differences were found
between the two administration times [31]. Findings from
these studies suggest that ingestion of amino acids and
CHO, or whey PRO, before resistance exercise can maximally
stimulate PRO synthesis after completion of the
exercise bout [9,31].

Many studies have explored the use of pre-exercise PRO
and CHO ingestion in preventing acute exercise-induced
muscle damage [13], as well as the damage that may occur
during prolonged periods of regular resistance training
[8,10-12,32]. A recently published study evaluated 27
adult male participants who consumed either a placebo (a
non-caloric sweetener), or a CHO + PRO solution (75 g
CHO + 23 g PRO) 15 min before, or 15 min after completing
a potentially muscle-damaging bout of eccentric contractions.
Although the authors reported that the level of
the muscle damage marker creatine kinase had increased
and maximal force production of the muscle was reduced,
the administration or timing of the nutrients did not
appear to alter these markers of muscle damage [13]. In
another study, participants ingested either a multi-nutrient
(CHO + PRO + Fat) supplement or an isoenergetic
maltodextrin placebo for seven days before reporting to
the laboratory for two consecutive days of resistance training
[12]. On both exercise days, the supplement was
ingested 30 min prior to beginning the exercise bout. The
multi-nutrient supplementation significantly improved
vertical jump power and number of repetitions performed
at 80% 1 RM. Additionally, multi-nutrient supplementation
significantly increased serum levels of both growth
hormone and free and total testosterone during and after
the exercise bouts [12]. These latter findings suggest that
pre-exercise ingestion may also create a favorable anabolic
hormone environment. In another study involving unilateral
resistance training, pre-exercise supplementation of
whey PRO and leucine resulted in greater increases in
maximal strength [11]. Thirty-three male participants
completed six weeks of unilateral lower body resistance
training while assigned to either a resistance training only
(control) group, a resistance training + 26 g CHO (placebo)
group, or a resistance training + 20 g whey PRO + 6
g leucine group. The authors concluded that pre-exercise
supplementation of whey PRO + leucine promoted significantly
greater increases in strength (+ 30.3%) when compared
to the energy-matched placebo (+ 22.4%) and
control (+ 3.6%) groups [11]. Two additional studies also
compared the ingestion of CHO + PRO before and after
eight and 12 weeks of resistance training, respectively.
One study compared the pre-exercise and post-exercise
ingestion of 1.2 g/kg whey PRO + 0.3 g/kg CHO, 1.2 g/kg
soy PRO + 0.3 g/kg CHO, or placebo during eight weeks
of resistance training. The authors found that PRO suppleJournal
of the International Society of Sports Nutrition 2008, 5:17 http://www.jissn.com/content/5/1/17
Page 4 of 12
(page number not for citation purposes)
mentation significantly increased strength and lean mass
when compared to placebo, but no differences were found
between the two forms of PRO [32]. The second study had
participants perform heavy resistance exercise (3 sets of 6
– 8 repetitions at 85 – 90% 1 RM) 4 days per week for 10
weeks [10]. Participants were assigned to ingest either 20
g PRO (14 g whey and casein PRO + 6 g free amino acids),
or 20 g CHO before and after each exercise bout for a total
of 40 g/d of PRO or 40 g/d CHO. Individuals consuming
the protein supplement experienced greater increases in
body mass, fat-free mass, strength, serum levels of IGF-1,
and intramuscular levels of IGF-1 mRNA, myosin heavy
chain I and IIa expression, and myofibrillar protein content
[10]. Collectively, the last two studies mentioned provide
additional support for the concept that ingesting
PRO before and after exercise can promote a greater training
adaptation than consuming only an isoenergetic CHO
placebo [10,32].

A 2006 study by Cribb and Hayes [8] used two different
feeding strategies to determine the impact of nutrient timing,
in regards to an exercise bout, for changes in strength,
muscle hypertrophy and body composition. Participants
were instructed to ingest equal quantities of a supplement
containing PRO, Cr and CHO at a dose of 1 g/kg either
immediately before and immediately after each workout,
or in the morning and evening of each workout day. Significantly
greater increases in lean body mass, 1 RM
strength, type II muscle fiber cross-sectional area, and
higher muscle Cr and glycogen levels were found when
the supplements were consumed immediately before and
after workouts [8]. In summary, ingestion of amino acids
or PRO, either alone or in combination with CHO, in
close temporal proximity to a bout of resistance exercise,
appears to significantly increase muscle PRO synthesis
[9,31]. Furthermore, adopting this strategy during a resistance
training program results in greater increases in 1 RM
strength and a leaner body composition [8,10-12,32].
Summary of pre-exercise nutrient ingestion findings

• Glycogen stores are limited and depend largely on the
nutritional status and the intensity and training level of
the athlete [7,14]. Endogenous glycogen stores during
moderate to high intensity levels (65 – 85% VO2max) of
exercise may only last from 90 min to 3 h [15].

• Exercise intensity, pace and work output decrease as glycogen
levels diminish [14]. Depletion of glycogen is associated
with increased levels of muscle tissue breakdown
and suppression of the immune system [16,17].
• Maximal endogenous glycogen stores are best promoted
by following a high-glycemic, high-CHO diet (600 – 1000
grams or ~8 – 10 g/kg/d) [2,3,15].

• The optimal CHO and PRO content of a pre-exercise
meal is dependent upon a number of factors including
exercise duration and fitness level, but general guidelines
recommend ingestion of 1 – 2 grams CHO/kg and 0.15 –
0.25 grams PRO/kg 3 – 4 hours before competition [15].
• Pre-exercise ingestion of essential amino acids or PRO
alone increases muscle protein synthesis. In addition,
ingesting PRO + CHO pre-exercise has been shown to produce
significantly greater levels of muscle protein synthesis
[9,31].

• Regular ingestion of various PRO sources in conjunction
with CHO stimulates greater increases in strength and
favorably impacts body composition when compared to
CHO alone [8,10,11].



Espero y esto te pueda ayudar más a aclarar tus dudas.

[carliandres]

Gracias amigo Dayvid, pero no veo el post...
Un saludo!


checa este post, viene un ejmplo de dieta y de rutina

[dayvid]

http://www.neogymonline.com/foro/showthread.php?t=9138
lo siento olvide pegarlo

Desayuno
1 taza de papaya con 1 taza de melón
6 claras con 100g de pechuga de pavo
2 rebanadas de pan tostado

Almuerzo
1 ½ latas de atún en agua
1 taza de pasta
2 tazas de lechuga y 1 pepino
1 medida de whey protein en agua con 1 manzana

Comida
250g de filete de res asado o molido
2 tazas de lechuga y germinado de alfalfa
1 taza de arroz
1 taza de gelatina Light

Merienda
Licuado con 2 medidas de whey protein y 1 taza de fresas con 1 vaso de leche Light
1 sándwich integral con 100g de pechuga de pavo y 50g de queso panela, lechuga, jitomate

Cena
250g de pechuga de pollo con 50g de queso panela
2 tazas de lechuga, jitomate y pepino sin semilla
1 taza de papaya

[TERMINAITOR]

Antes Que Nada Bienvenido Al Foro De Hecho Viendo Tu Rutina Pues Esta Bien Si Apenas Estas Empezando Lo Que Me Gustria Decirte Sobre Tus Comidas. Tu Dices Que Entrenas En La Terde-noche Y Que Llegas A Cenar Bueno Empezemos .. Tienes Que Dividir Tus Comidas En Varias Al Dia 6-7 Si Puedes Si No Pues 5 Como Minimo Debes De Comer La Mayor Parte De Tus Carbohidratos Antes De Entrenar Claro No Dejes A Un Lado A La Prote Debes De Consumir Como Maximo Unos 45 Gr De Proteina Por Ingesta Aunque Se Sabe Que El Cuerpo Puede Asiilar Mas .. Es Lo Recomendable 40-45 Gr Y Depues De Dos Horas Puedes Consumir La Misma Cantidad...lleva Tu Comida A Tu Trabajo Y No Pongas Excusas De Ningun Tipo .. Recuerda Que Tu Disciplina Juega Un Papel Importante, Sobre Tus Suplementos Pues Para Empezare Sta Bien Yoa Costumbro A Tomar La Creatina Antes Y Depues Del Entrenar Y La Proteina La Tomo 3 Veces Al Dia Mañana , Depues De Entrenar Y En La Noche Antes De Dormir Duerme Cuando Menos 8 Horas Y Sobre Todo Mucha Paciencia .. Disciplina , Y Muchas Pero Muchas Ganas

Suerte Espero Que Te Sirva

El Terminaitor

[carliandres]

Muchas gracias amigos Dayvid y Terminator!!
Tendré muy en cuenta sus comentarios.
Saludos!!:)