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Thread: PWO carbs

  1. #1
    Iron Hyde's Avatar
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    Exclamation PWO carbs

    Hey yall im trying to cut some exess lard off and i have a few questions.
    I am following rambos and sc cutting diet, i noticed that most carbs are to be ingested breakfast and pwo. I have a dillema i work out @ night, start work out @ about 8 pm im home by 9 30, now the pwo shake isnt a prob its the meal after, have yall got any suggestions? I dont realy want to eat too many carbs b4 bed. aprieciate the help yall
    PEACE

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    Quote Originally Posted by Iron Hyde
    Hey yall im trying to cut some exess lard off and i have a few questions.
    I am following rambos and sc cutting diet, i noticed that most carbs are to be ingested breakfast and pwo. I have a dillema i work out @ night, start work out @ about 8 pm im home by 9 30, now the pwo shake isnt a prob its the meal after, have yall got any suggestions? I dont realy want to eat too many carbs b4 bed. aprieciate the help yall
    PEACE

    Cardio for one here are some things you can do to help with your "QUOTE" exess lard "UNQUOTE"

    This should help you!


    Burn More Calories
    Increase or double your activity level. A 30 year old man who is 5'10" and 170lb can
    burn extra calories a day with these activities:
    • burn 25% more calories a day just by eating breakfast (ie 1200 x 25% means 312 extra calories burned for me)
    • burn 184 calories an hour ballroom dancing
    • burn 107 calories cleaning house for 30 minutes
    • burn 77 calories cooking for 30 minutes instead of getting take out
    • burn 184 calories hiking for 30 minutes
    • burn 92 calories bowling for 30 minutes
    • burn 122 calories gardening fo 30 minutes
    • burn 227 calories inline skating for 45 minutes
    • burn 204 calories jumping rope for 20 minutes
    • burn 138 calories pushing a power mower for 30 minutes
    • burn 122 calories playing miniature golf for 40 minutes
    • burn 82 calories doing 10 minutes of pushups
    • burn 102 calories running at 6.0mph for 10 minutes
    • burn 80 calories with 60 minutes of hot sex
    • burn 390 calories in a 45 minute step class
    • 20 minutes of tai chi burns 82 calories
    • 20 minutes of treadmill walking at 4mph and 15% incline (my favorite!!!) burns 249 calories
    • 20 minutes of treadmill walking at 4mph and 5% incline burns 137 calories
    • 20 minutes of beach volleyball burns 163 calories
    Last edited by oceanrun; 09-19-2005 at 11:44 PM.

  3. #3
    bolin is offline Associate Member
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    its ok to take carbs before bed......

  4. #4
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    I take a protein shake "always" before I go to bed

  5. #5
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    I come home around that time from the gym, maybe 10/11 pm - I take my pwo shake ~15mins after lifting, and a carb-pro meal (rice, chicken, broccoli) ~ 1hr later- and sleep like 20-30mins after that. Depends on the night and mood on when I crash.

    As long as your in overall hypocaloric deficit as compared to your maintenence calories - then there's no problem. Especially carbs are important after your pwo meal on training days to aid reocovery. Depends on how your ratios (i.e. 50 C / 40 P / 20 F or 40 / 40 / 20 - just examples) are too - Just make sure your carb meals are carb-protein and NOT carb-fat

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    Quote Originally Posted by mrclark
    I come home around that time from the gym, maybe 10/11 pm - I take my pwo shake ~15mins after lifting, and a carb-pro meal (rice, chicken, broccoli) ~ 1hr later- and sleep like 20-30mins after that. Depends on the night and mood on when I crash.

    As long as your in overall hypocaloric deficit as compared to your maintenence calories - then there's no problem. Especially carbs are important after your pwo meal on training days to aid reocovery. Depends on how your ratios (i.e. 50 C / 40 P / 20 F or 40 / 40 / 20 - just examples) are too - Just make sure your carb meals are carb-protein and NOT carb-fat

    Well put Bro!

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    Quote Originally Posted by Iron Hyde
    Hey yall im trying to cut some exess lard off and i have a few questions.
    I am following rambos and sc cutting diet, i noticed that most carbs are to be ingested breakfast and pwo. I have a dillema i work out @ night, start work out @ about 8 pm im home by 9 30, now the pwo shake isnt a prob its the meal after, have yall got any suggestions? I dont realy want to eat too many carbs b4 bed. aprieciate the help yall
    PEACE
    Also you can read this!

    Carb Food List

    In order to covert you body system to "Fat Burning", you will need a safe low carb food list to work with. The low carb food list provided can also be used as a guide for you! All food in the low car food list contain food with 10% carbohydrate or less. For detail information on the carbohydrate content in individual food please look them up I do not have it on hand sorry.

    Meats
    Bacon , Beef , Calf Liver , Chicken , Cornish Game Hen , Duck , Goose , Ham , Kielbasa , Lamb , Pork , Quail , Sausage ,Steak , Turkey , Veal Steak.
    Fish
    Anchovies in Oil , Bluefish , Catfish , Cod , Flounder , Halibut , Herring , Mackerel , Mahi-mahi , Salmon , Sardine , Scrod , Snapper , Trout , Tuna.
    Shellfish
    Clams , Crab , Lobster , Mussel , Oysters , Scallops , Shrimp , Squid.
    Daily
    Butter , Cheese , Cream , Coffee , All Egg , Mineral Water , Mayonnaise , Tea ,Water.
    Last edited by oceanrun; 09-20-2005 at 12:17 AM.

  8. #8
    Iron Hyde's Avatar
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    Hey thanx guys that has shed a lot of light on the situation.
    Will i have to go see a nutritionist to see what caloric intake i should be getting im 242 pounds now and i want to get down to 220 or maybe even 210 so i can do some gear. I have been 215 before.

  9. #9
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    Quote Originally Posted by oceanrun
    Also you can read this!

    Carb Food List

    In order to covert you body system to "Fat Burning", you will need a safe low carb food list to work with. The low carb food list provided can also be used as a guide for you! All food in the low car food list contain food with 10% carbohydrate or less. For detail information on the carbohydrate content in individual food please look them up I do not have it on hand sorry.

    Meats
    Bacon , Beef , Calf Liver , Chicken , Cornish Game Hen , Duck , Goose , Ham , Kielbasa , Lamb , Pork , Quail , Sausage ,Steak , Turkey , Veal Steak.
    Fish
    Anchovies in Oil , Bluefish , Catfish , Cod , Flounder , Halibut , Herring , Mackerel , Mahi-mahi , Salmon , Sardine , Scrod , Snapper , Trout , Tuna.
    Shellfish
    Clams , Crab , Lobster , Mussel , Oysters , Scallops , Shrimp , Squid.
    Daily
    Butter , Cheese , Cream , Coffee , All Egg , Mineral Water , Mayonnaise , Tea ,Water.
    This is bullshit and you don't need to go Low carb to lose weight. There is no metabolic advantage to being in ketosis.

  10. #10
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    I apreciate that ketosis has no advantage, i dont want to go into ketosis anyway. Its just exess carbs do not agree with me they make me lethargic, i was just eating the wrong kinds of carbs ie white bread mainly.
    I want to get he timing right so i dont just eat and go to sleep with those carbs doing nothing but sit in my gut.

    Heres what i have come up with for a basic meal plan

    CARDIO
    Breakfast. Oatmeal w/ banana and 3 egg omlete

    Mid morning. Cottage cheese and berrys

    Mid arvo. Tuna and salad

    WORK OUT
    PWO Shake

    PWO Meal. Chicken and rice

    Last thing b4 bed. Protien shake

    Can yall please critique!!!!

  11. #11
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    Again there is nothign wrong with carbs before bed. They will not make you fat if you are hypo caloric. The diet looks pretty good but no macro breakdown and no total cals.

  12. #12
    Iron Hyde's Avatar
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    thats where i need the help i wouldnt have a clue, hey giant can you help me out on this 1?

  13. #13
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    Basically you just need to come up with the amount in grams of Protein/Carbs/Fat that you eat at each meal. Websites like calorieking.com and fitday.com shoudl help this out.

  14. #14
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    Hey thanx man i will get straight onto those sites.
    PS
    Im a giants fan all the way from NZ

  15. #15
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    Quote Originally Posted by Iron Hyde
    Hey thanx man i will get straight onto those sites.
    PS
    Im a giants fan all the way from NZ

    I like you already!

  16. #16
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    Yea they rock, anyway man ill get those things done and ill post them back on this thread so you can see what im up to.
    Thanx agen

  17. #17
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    Here is the break down

    Breakfast
    3 eggs and 1/2 cup of oatmeal omlete
    345cal 18g fat 17g carb 25g pro

    Mid morn
    Protien shake w banana
    269cal 1g fat 25g carb 41g pro

    Mid arvo
    Tuna (canned) and tomato lettuce cucumber and i boiled egg salad
    289cal 6g fat 6g carb 50g pro

    Late arvo
    Tuna (canned) and 1/2 cup cottage cheese fat free
    385cal 3g fat 6g carb 71g pro

    PWO Shake w 1 cup skim milk
    364cal 5g fat 23g carb 56g pro

    Dinner
    Chicken skinless, rice 1/2 cup broccoli 1/2 cup
    359cal 12g fat 24g carb 37g pro

    B4 Bed
    Protien shake
    160cal 0g fat 3g carb 40g protien

    TOTALS
    2144cals 45g fat 104g carb 320g pro

    as above i am 242 lb, 5 10 and i want to get down to 220, 215.
    The harris benedict eq says that my BMR is 2292.66. It also says my total daily cal needs is 3140 to maintain so 3140 - 600 = 2540 for cutting/sheding lard!!
    I I need more cals its probably just 1 more meal any comments will be much apriecyated.

  18. #18
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    Quote Originally Posted by Iron Hyde
    Breakfast
    3 eggs and 1/2 cup of oatmeal omlete
    345cal 18g fat 17g carb 25g pro
    Use Egg Whites and Perhaps one Yolk.

    Mid morn
    Protien shake w banana
    269cal 1g fat 25g carb 41g pro

    Mid arvo
    Tuna (canned) and tomato lettuce cucumber and i boiled egg salad
    289cal 6g fat 6g carb 50g pro
    Add a healthy fat here, Olive Oil, Flax etc...

    Late arvo
    Tuna (canned) and 1/2 cup cottage cheese fat free
    385cal 3g fat 6g carb 71g pro
    Use a Cottage Cheese with fat or add another fat here.

    PWO Shake w 1 cup skim milk
    364cal 5g fat 23g carb 56g pro

    Dinner
    Chicken skinless, rice 1/2 cup broccoli 1/2 cup
    359cal 12g fat 24g carb 37g pro

    B4 Bed
    Protien shake
    160cal 0g fat 3g carb 40g protien
    Make this Cottage Cheese with a fat source as well.

    TOTALS
    2144cals 45g fat 104g carb 320g pro

    as above i am 242 lb, 5 10 and i want to get down to 220, 215.
    The harris benedict eq says that my BMR is 2292.66. It also says my total daily cal needs is 3140 to maintain so 3140 - 600 = 2540 for cutting/sheding lard!!
    I I need more cals its probably just 1 more meal any comments will be much apriecyated.
    Your approach is decent. But you need to remember a few things. Don't eat protein by itself for one. Also you need about 3,100 cals to maintain. That right about what you should be eating per day. Don't let your diet make the calorie deficit. Use weight training and cradio to do this for you. If you eat only 2,100 cals as you have listed above, that means you are already 1,000 cals below maitenance, and then probably 1,500 after weights and cardio. You will stall out on this diet in less than two weeks. You need to be getting at least 3,100 cals from the start and then you need to gradually taper down as you lose weight. You also need EFA's in your diet. In the form of Fish Oil, Flax Seed Oil, Natty Peanut Butter, Almonds etc... This will also help you lose weight.

  19. #19
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    it doesnt matter one bit what time of day u eat certain foods, also carbs themselves DON'T make u fat, only excess calories

  20. #20
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    yea i want to up the calories i will starve with that little calories. I will make those changes to the eating plan.
    Go the Giants!!!

  21. #21
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    I was just about to start a thread about this. I usually get done with my workout anywhere from 1115-12. I was planning on a PWO shake and I was contemplating a little oatmeal

  22. #22
    Iron Hyde's Avatar
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    Hey just a question....
    When im making a caloric deficit with cardio and wieghts what should i be aiming for per day?

  23. #23
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    Aim to eat at maitenance and let the workout do the rest. Weights and Cardio in the same day will most def take care of this. On non workout days just do cardio and decrease cals a bit thats all.

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    Hey giants (and any1 else) whats your take on having milk with my protien shake? Also i noticed that you suggested cottage cheese b4 bed is that instead of the protien or with it?

  25. #25
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    If you are using milk, make it skim. And Cottage cheese is great before bed. Just have enough of it to meet your protein needs. There's about 13g of Pro per 4oz.

  26. #26
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    This is an amazing thread

  27. #27
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    Giantz, ur a knowledgeable motherfucker

  28. #28
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    Quote Originally Posted by Iron Hyde
    I apreciate that ketosis has no advantage, i dont want to go into ketosis anyway. Its just exess carbs do not agree with me they make me lethargic, i was just eating the wrong kinds of carbs ie white bread mainly.
    I want to get he timing right so i dont just eat and go to sleep with those carbs doing nothing but sit in my gut.

    Heres what i have come up with for a basic meal plan

    CARDIO
    Breakfast. Oatmeal w/ banana and 3 egg omlete

    Mid morning. Cottage cheese and berrys

    Mid arvo. Tuna and salad

    WORK OUT
    PWO Shake

    PWO Meal. Chicken and rice

    Last thing b4 bed. Protien shake

    Can yall please critique!!!!
    theres nothing wrong with having carbs before bed
    im cutting and i have 60g of carbs..
    i dont see problem there....

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