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bhg,
your goals have more to do with your diet than your pwo drink... the pwo drink is implemented into the diet.
for instance, me personally i would try a ketogenic approach with very low carbs (those found naturally in the fats and proteins you take in) and my pwo drink during this diet would be whey protein isolate with 2 tbsp. all natural peanut butter.
this is good because carbs aren't a necessary nutrient for muscle maintenance, AND carbs make you hold water, which you makes you look like you are holding more fat.
ideally you should split cardio and weights up, but if doing cardio after weights do 15-30 min, 30 min max, and you should be fine if you are worried about post workout catabolism or hunger.
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