trying to convert Christian Thibaudeau from tnation's peri-workout nutrition suggestions to real food

taken from questions about periworkout nutrition

PROTOCOL 2 (other workouts)
Workout - 60 = Alpha-GPC (MILK?)
W - 40 = 1 FINiBAR (sugar,carbs,protein,fat)
W - 30 = 2 scoops Surge Workout Fuel (sugar/carbs)(bcaa: Leucine, alanine. watermelon+watermelon rind)(rice, milk, grapes, honey)
During workout (early half) = 1 FINiBAR (sugar,carbs,protein,fat)
During workout (later half) = 1 scoop Surge Workout Fuel (sugar/carbs)(bcaa: Leucine, alanine. watermelon+watermelon rind)(rice, milk, grapes, honey)
W + 15 = 1 scoop Surge Recovery, 1 scoop Grow! Whey (seems similar to hydro-whey)(protein)
W + 90 = Grow! Whey 2 scoops (protein)

i'm assuming that +/- X is minutes after/before workout.

see also protocol 1 (same stuff, just different amounts):

PROTOCOL 1 (1-3 times per week, when working on a weak area)
Workout - 60 = Alpha-GPC
W - 40 = 1 FINiBAR
W - 30 = 2 scoops Surge Workout Fuel
W - 15 = 2 scoops Surge Recovery
During workout (early half) = 1 FINiBAR
During workout (later half) = 1 scoop Surge Workout Fuel
W + 15 = Grow! Whey 2 scoops
W + 90 minutes = Grow! Whey 2 scoops

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this is my routine so far:
w-40 1 cup grain/oats+raisins mix cereal, 1 cup milk
w-30 2 scoops hydro whey powder
w-15 2 scoops protein powder + creatine
w1 (after first major muscle group exercize) handful peanuts + carrots OR sugar peas
w2 (before second major muscle group exercize) handful peanuts + carrots OR sugar peas OR 1 scoop hydro whey
w+0 (if NOT hydro whey in w2, then 5 bcaa tablets)
go shower
w+15/post shower 2 scoops protein powder + creatine + veggies
w+90 2 scoops protein powder + veggies

20110705 SHOULDERS LEGS

BCAA 5 pills post workout
shake (400 mL - 200 mL before, 200 mL after)
* whey protein 3 scoops
* creatine monohydrate 1 scoops

weight start: 86.5 kg
weight finish: 86.4 kg


SHOULDERS

military press wide grip (__||m____________m||__) barbell
bar x 10
10 kg x 7 + 0 kg x 3
12.5 kg x 3 + 0 kg x 7
bar x 10

shoulder press dumbbells
8 kg x 10
14 kg x 10
16 kg x 7 + 8 kg x 3
18 kg x 5 + 8 kg x 5
20 kg x 3 + 8 kg x 7

lateral raise dumbbell
4 kg x 10
6 kg x 10
10 kg x 3 + 4 kg x 7

windmill dumbbells (out front, up, down to sides, reverse == 1 rep)
2 kg x 10
4 kg x 5 + 2 kg x 5

front raises alternating
4 kg x 10


LEGS

squats + calf lifts
0 kg x 10
10 kg x 10
20 kg x 10
25 kg x 5 + 10 kg x 5

20110702 CHEST BIS

BCAA 5 pills post workout
shake (400 mL - 200 mL before, 200 mL after)
* whey protein 3 scoops
* creatine monohydrate 1 scoops

weight start: 87.8 kg
weight finish: 87.6 kg


CHEST

benchpress wide grip (__||m____________m||__) barbell
0 kg x 10 reps
10 kg x 10 reps
15 kg x 10 reps
20 kg x 6 reps + 10 kg x 4 reps
22.5 kg x 2 reps + 10 kg x 8 reps

incline benchpress wide grip barbell
0 kg x 10 reps
10 kg x 10 reps
15 kg x 7 reps + 10 kg x 3 reps
17.5 kg x 2 reps + 10 kg x 8 reps

pullforward cable (arms behind the back, pull to waist, then push forward)
8.75 kg x 10 reps
13.75 kg x 8 reps + 8.75 kg x 2 reps
16.25 kg x 1 reps + 8.75 kg x 9 reps

kneeling pulldown fly cable
6.25 kg x 10 reps
11.25 kg x 10 reps
13.75 kg x 10 reps


BIS

seated dumbbell
10 kg x 10 reps
14 kg x 7 reps + 10 kg x 3 reps
16 kg x 2 reps + 10 kg x 3 reps + 4 kg x 5 reps

preacher close grip (__/\m^m/\__)
7.5 kg x 10 reps
10 kg x 4 reps + 5 kg x 6 reps

seated dumbbell
4 kg x 20 reps


CHEST

benchpress widegrip
0 kg x 30 reps

20110629 TRIS BACK TRAPS

weight start: 85.5 kg
weight finish: 86.5 kg

TRIS
benchpress close grip (________m_m_______) barbell
0 kg x 10 reps
5 kg x 10 reps
10 kg x 10 reps
17.5 kg x 10 reps
20 kg x 2 reps + 10 kg x 8 reps

skull crusher close grip bent bar (__/\m^m/\__)
5 kg x 10 reps
7.5 kg x 10 reps
10 kg x 5 reps + 5 kg x 5 reps
25 kg x 0 reps (fail)

benchpress close grip ([]m[][]m[]) dumbbells
20 kg x 10 reps
24 kg x 10 reps
26 kg x 4 reps + 18 kg x 6 reps

pushdown bar wire (wide grip)
35 kg x 10 reps
45 kg x 10 reps
50 kg x 10 reps

benchpress bent bar
10 kg x 15 reps


BACK

seated row cable close grip //\\
33 kg x 10 reps
47 kg x 10 reps
57 kg x 10 reps
67 kg x 5 reps + 47 kg x 5 reps

lower lumbar raises
10 kg x 10 reps
15 kg x 10 reps


TRAPS

shrugs dumbbells (forward and backward = 1 rep)
30 kg x 6 reps
32 kg x 6 reps
34 kg x 3 reps

20110625 SHOULDERS LEGS

BCAA 5 pills post workout
shake (400 mL - 200 mL before, 200 mL after)
* whey protein 3 scoops
* creatine monohydrate 1 scoops

weight start: 88.3 kg
weight finish: 88 kg (before my post-workout shake)

SHOULDERS

military press wide grip (__||m____________m||__) barbell
bar x 10 reps
7.5 kg x 6 reps
10 kg x 4 reps
11.25 kg x 2 reps

military press dumbells
14 kg x 5 reps
16 kg x 3 reps

windmill dumbells (out front, up, down to sides, reverse == 1 rep)
6 kg x 6 reps

LEGS

squats + calf lifts
20 kg x 5 reps