Planning a 5 day per week gym program working different areas each day. ie. chest - mon, arms - tuesday, back - wed, legs - thurs, abs - fri. doing intervals/sprints monday (chest day) and thursday (leg day). I intend to do the intervals immediately after the weight sessions to maximise the effect of the protein. I get sorer legs from sprints then I do from weights, so protein is important for me with this. The 'protein direct' WPI I am using has 33g protein per 40g serving (AU $80 2.5kg iced mocha) (around 85% protein). I also ordered black widow creatine monohydrate ($34 per 1kg). I am doing swimming (recovery), cycling, 6km runs etc to fill in all the days besides the monday and thursday which I am doing Intervals on.
My aim is a speed, endurance and strength mix. I want to be able to run 2.4km as quickly as I can, do lots of pushups. I am 5'8 173cm and 68kg. Ideally I would like to cut away some fat, put on some kg on muscle and run lots faster. I have a few questions about how to use these supplements with my program:
*Is it reasonable to do weights (ie. chest) followed by sets of 100, 200 and 400m intervals and then drink 40g protein (with skim milk) and creatine mixed with gatorade powder and water? what other cheap liquid could I mix my creatine with for good absorbtion?
*would I be better of doing the activities seperately ie. weights in the morning wish supplements then intervals in the afternoon without taking supplements after?
*does it matter that the protein powder has hardly any carbs? I will be mixing with skim milk, will this have enough carbs for post workout?
*any advice for training specific to improving 2.4km running? hoping to get down to around 9minutes.
My aim is a speed, endurance and strength mix. I want to be able to run 2.4km as quickly as I can, do lots of pushups. I am 5'8 173cm and 68kg. Ideally I would like to cut away some fat, put on some kg on muscle and run lots faster. I have a few questions about how to use these supplements with my program:
*Is it reasonable to do weights (ie. chest) followed by sets of 100, 200 and 400m intervals and then drink 40g protein (with skim milk) and creatine mixed with gatorade powder and water? what other cheap liquid could I mix my creatine with for good absorbtion?
*would I be better of doing the activities seperately ie. weights in the morning wish supplements then intervals in the afternoon without taking supplements after?
*does it matter that the protein powder has hardly any carbs? I will be mixing with skim milk, will this have enough carbs for post workout?
*any advice for training specific to improving 2.4km running? hoping to get down to around 9minutes.