One of my lagging body parts is arms, so what I like to do with my lagging body parts is flood my body with nutrients.Where I'm from, I enjoy a turkey bacon avocado sandwich melt, from time to time, it’s crazy good but I don't order it all the time because it has fats from avocado as well as cheese so I don't really want to eat fats post-workout because it slows down the absorption of protein. I want the protein to surge into my system as fast as possible so, NO FATS POST-WORKOUT!! Instead I might go with a hamburger, apple caramel pancakes, and some egg whites. High-end proteins, complex carbs and some sugar, is a great way to have a post workout meal. You see many people in the gym these days and they don’t train hard enough or intensely enough to ever get the benefit of eating the way that I’m eating right now. Refeed should only be consumed when you have an INCREDIBLE workout, not an ‘okay’ workout, not a medium workout, you will NOT see the benefit unless you really put that stress and demand on the muscle. The most important thing after eating is to up your water in take. All the extra sodium, fat and sugar, especially if you’re not drinking and continuing your clean meals afterwards.
I try to stay away from fiber post-workout, fiber is going to sit in your stomach and it causes a lot of blood flow to go down there to break it up. I don’t want my blood flowing there. You know what’s always shocking to me? The fact that there are people out there who do not believe in the anabolic window. It's absurd when you have people half your size trying to tell you how to bodybuild. You have to get food in your system 20-30 minutes post workout to see optimal results in your training.
I’ve never seen anyone get big without eating, especially post-workout. What’s happening when you workout? You’re tearing down your muscle fibers in your muscle tissue, you stop the catabolic effects by eating protein, carbohydrates, sugars. So how do you not eat 30 minutes after you workout? How do you expect to get big if you don’t eat? When you are eating, you don’t eat like a mouse, be like a man, be like ME. I probably consume about 12 to 1400 calories at the bare minimum post workout with, dirty calories, which by the way still have its purpose. You can’t get big always eating clean, it’s possible, but enjoy your life a little bit and have some freaking pancakes. Let loose. You don’t have to be regimen 24/7 to make progress!