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iam 160lbs 5.9
5g glutamine
7 am cardio 45 min
8 am-5 eggs white+1 whole wheat bread
11 am-on's 100% whey protein one scoop 23g pro 1g carb
2 pm-chicken breast+veggies
4 pm-workout
5 pm-on's whey one scoop
6pm-1/2 c white rice+1 large can tuna
8 pm-on's whey 1 scoop
10 pm - 5g glutamine(and sometimes 3 or 4 amino acid pills)
i know that my diet isnt that good so i need your advice plz
IN CAPS:
5g glutamine
7 am cardio 45 min
8 am-5 eggs white+1 whole wheat bread
MAKE THIS PROTEIN/FAT MEAL, SCRAP THE BREAD
11 am-on's 100% whey protein one scoop 23g pro 1g carb
HAVE SOME EFA'S WITH YOUR SHAKE
2 pm-chicken breast+veggies
GOOD
4 pm-workout
5 pm-on's whey one scoop
YOU NEED PROTEIN/CARBS AS PWO; MAYBE DEX/WHEY 2:1 RATIO
6pm-1/2 c white rice+1 large can tuna
OK
8 pm-on's whey 1 scoop
THROUGH IN SOME EFA'S NUTS ,FLEX ETC.
10 pm - 5g glutamine(and sometimes 3 or 4 amino acid pills)
HAVE A SMALL SNACK 2 HOURS BEFORE SLEEPING PRO/FAT
i know that my diet isnt that good so i need your advice plz
thanks man but what kind of fat u mean in the first meal?
and what do u think i should eat PWO with my shake?
Quote:
Originally Posted by naeem
healthy efa's. you can eat some almonds, flax oil or olive oil etc. also it is crucial you get some fast acting simple carbs for your pwo. it is very important to get it right after your work out. most people use dextrose roughly 75g mixed with your whey. this is an excellent pwo. Read the cutting diets stickies, stick around youl learn a lot. good luck:)
thanks a lot
Yeah, def use dextrose PWO, it will help restock your glycogen stores after they are depleted from working out. And flax seed oil is a good source for efa's.