Thread: PWO carbs
09-19-2005, 11:29 PM #1
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
09-19-2005, 11:35 PM #2Originally Posted by Iron Hyde
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.
09-19-2005, 11:35 PM #3Associate Member
- Join Date
- Sep 2004
- europe, italy
its ok to take carbs before bed......
09-19-2005, 11:42 PM #4
I take a protein shake "always" before I go to bed
09-19-2005, 11:48 PM #5
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
09-19-2005, 11:58 PM #6Originally Posted by mrclark
Well put Bro!
09-20-2005, 12:11 AM #7Originally Posted by Iron Hyde
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.
Bacon , Beef , Calf Liver , Chicken , Cornish Game Hen , Duck , Goose , Ham , Kielbasa , Lamb , Pork , Quail , Sausage ,Steak , Turkey , Veal Steak.
Anchovies in Oil , Bluefish , Catfish , Cod , Flounder , Halibut , Herring , Mackerel , Mahi-mahi , Salmon , Sardine , Scrod , Snapper , Trout , Tuna.
Clams , Crab , Lobster , Mussel , Oysters , Scallops , Shrimp , Squid.
Butter , Cheese , Cream , Coffee , All Egg , Mineral Water , Mayonnaise , Tea ,Water.
Last edited by oceanrun; 09-20-2005 at 12:17 AM.
09-20-2005, 05:01 AM #8
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.
09-20-2005, 09:03 AM #9Originally Posted by oceanrun
09-20-2005, 07:16 PM #10
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
Breakfast. Oatmeal w/ banana and 3 egg omlete
Mid morning. Cottage cheese and berrys
Mid arvo. Tuna and salad
PWO Meal. Chicken and rice
Last thing b4 bed. Protien shake
Can yall please critique!!!!
09-20-2005, 07:20 PM #11
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.
09-20-2005, 07:52 PM #12
thats where i need the help i wouldnt have a clue, hey giant can you help me out on this 1?
09-20-2005, 07:58 PM #13
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.
09-20-2005, 08:11 PM #14
Hey thanx man i will get straight onto those sites.
Im a giants fan all the way from NZ
09-20-2005, 08:18 PM #15Originally Posted by Iron Hyde
I like you already!
09-20-2005, 08:48 PM #16
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.
09-22-2005, 10:41 PM #17
Here is the break down
3 eggs and 1/2 cup of oatmeal omlete
345cal 18g fat 17g carb 25g pro
Protien shake w banana
269cal 1g fat 25g carb 41g pro
Tuna (canned) and tomato lettuce cucumber and i boiled egg salad
289cal 6g fat 6g carb 50g pro
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
Chicken skinless, rice 1/2 cup broccoli 1/2 cup
359cal 12g fat 24g carb 37g pro
160cal 0g fat 3g carb 40g protien
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.
09-23-2005, 08:39 AM #18Originally Posted by Iron Hyde
09-24-2005, 09:55 PM #19New Member
- Join Date
- Jun 2005
- Perth, Australia
it doesnt matter one bit what time of day u eat certain foods, also carbs themselves DON'T make u fat, only excess calories
09-25-2005, 04:12 PM #20
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!!!
09-26-2005, 01:46 AM #21
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
09-26-2005, 06:11 PM #22
Hey just a question....
When im making a caloric deficit with cardio and wieghts what should i be aiming for per day?
09-26-2005, 06:52 PM #23
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.
09-26-2005, 11:17 PM #24
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?
09-27-2005, 08:37 AM #25
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.
09-29-2005, 10:34 AM #26
This is an amazing thread
09-29-2005, 10:35 AM #27
Giantz, ur a knowledgeable motherfucker
09-29-2005, 07:24 PM #28Originally Posted by Iron Hyde
im cutting and i have 60g of carbs..
i dont see problem there....
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