in my Post Workout Shake

[THePumPEd]

how do i determine how much

whey
water
matlo
dextrose
sodium

to put into my WoO shake?

im 6'2 225 about 18% body fat

[Coz]

How about reading the article for starters?
http://www.abcbodybuilding.com/windowofopportunity.php

It's all in there.

[THePumPEd]

i have read the article

So, following the window of opportunity journal entry, a man with 200 pounds of LBM cutting would have 50 grams of protein, 50 grams of carbohydrates, 550 mg of sodium, and 1,250 milliliters of water post-workout.

[Coz]

Read this part:
<font color="red"> The amount of carbohydrates you take in should be reflective of your goals.

As a general rule, on a bulk-up plan the amount of carbs to consume following a hardcore weight training session is five grams of carbs per every ten pounds of lean body bodyweight. Lean body fat would be defined as the bodybuilder’s bodyweight after they have subtracted their body fat percentage. So a 200lb man would not necessarily ingest 100 grams of carbohydrates post workout. If his body fat percent were say, 16%, he would instead consume eighty-four grams post workout. This is calculated by taking the body weight of 200 lbs times 16% for a calculation of 32 lbs excess body weight. Subtracting the 32 lbs from the original 200 lbs would allow us to know the lean body weight, which in this case equals 168 lbs.

One hundred and sixty eight lbs would then be divided by two for a final calculation of 84 grams of carbohydrates consumed post workout.

On a cutting phase I recommend consuming 2.5 grams of carbs per ten pounds of lean bodyweight. The goal here is to consume just enough to suppress cortisol and increase growth hormone levels and to get out of our catabolic state. During a time when you are restricting calories, the last thing you want is to be catabolic. I also recommend consuming an equal amount of protein as you did carbohydrates.

So in this case a 200 lb. lean male, would consume 50 grams of carbs and 50 grams of protein during his cutting phase.

I also recommend cutting the carbs down for a less intense session, or for training a smaller muscle group. It would make sense that the more intense you are the greater the demand your body would place on post-workout nutrition and your post-workout shake should reflect that.

One important aspect I recommend in regard to the 45-60 minute time frame is spacing out the timing of the ingredients of your post-workout meal.</font>

and this part:

<font color="red"> Post-exercise supplementation is vital. Several nutrients must be consumed in this short period of time such as glucose, Maltodextrin, and whey protein. The problem is, the more calories consumed, the slower gastric emptying is. However, having between a 2.5-10% carbohydrate solution has been shown to be almost equivalent in gastric emptying rate to just plain water. Moreover, the glucose sodium co transport system greatly increases fluid absorption compared to plain water, as discussed previously. An additional 500 mg of sodium per liter of water should be ingested, and a 92% water solution (including carbohydrates and proteins).
</font>
Try to figure it out and post your results. I would rather you learn how to do it than just give you answers. If you are incorrect I will help you out.

[Kroenen]

for me...

2 Scoops ON Whey
1 scoop dextrose
1 scoop maltodextrin
550 mg sodium
litre of water.

[THePumPEd]

225*.18 =184.5

184.5/2 = 92.25 gamrs of carbs

46 grams of malto & 46 grams of dextrose

how do i determine how much water? then i can determine sodium

[THePumPEd]

if i made the carbs and protein = 10 percent of the shake then i would need 925 millitre of water? and 500 mg of sodium?

should i justmultiply the grams by 10? to make the hundred percent?

[Coz]

[ QUOTE ]
for me...

2 Scoops ON Whey
1 scoop dextrose
1 scoop maltodextrin
550 mg sodium
litre of water.

[/ QUOTE ]

You don't have the same LBM as the original poster. Also, how much is a "scoop"? What are your goals, cutting or bulking? You need to be more precise. Your water seems low as well.

[Coz]

[ QUOTE ]
if i made the carbs and protein = 10 percent of the shake then i would need 925 millitre of water? and 500 mg of sodium?

should i justmultiply the grams by 10? to make the hundred percent?

[/ QUOTE ]

You got the first part right:

For a BULK,

Protein: 46 grams
Maltodextrin: 46 grams
Dextrose: 46 grams

Water: 1.7 litres - water should make up 92% if the solution including the protein and carbs.
Sodium: 860 mg

[Kroenen]

LBM, about 190
Currently: Cutting! edit