Quick question about sweet potatoes..

**NewMuscle83** · 10-07-2008, 09:48 PM

I lied, 2 questions

1) I'm now on a bulking diet, my last meal before bed will be 1 baked sweet potato, and about 50 grams of protein (either shake or cottage cheese). Good idea or bad idea?

2) If I wrap them in foil and bake in oven, how long, and at what temp do I bake them?

Thanks!

**mustang331** · 10-08-2008, 11:00 AM

Microwave them for about 8 minutes first.. Then put it in the over for about 30 minutes at 300 degrees..

Depends on big they are..

If you do not microwave first it will take a long time..

**3v1lj03** · 10-08-2008, 11:07 AM

I buy them about the size of tennis ball about 6 oz and stab them full of holes and microwave them for 5 min and they are perfect. I am not sure if you want those carbs before bed but the is just my opinion. Maybe some green beans and evoo with a chicken breast 1 hour before bed.

**redz** · 10-08-2008, 11:18 AM

I hate eating those things when they are still hard in the middle. The things we do to lookg good lol.

**abbot138** · 10-08-2008, 11:18 AM

Carbs before bed are fine when bulking, helps me get thru sticking points. Use the microwave, fast and easy.

**novastepp** · 10-08-2008, 12:19 PM

totally depends on the rest of your daily diet. sorry, but that's the real answer to carbs before bed.

also, cook em until it is very smooth to stab something through the potato. i find the microwave is quickest. i, like others, stab the hell out of them and micro for 3-4 mins, flip em over and again for 3 minutes.

***BIG TEXAN*** · 10-08-2008, 12:28 PM

Originally Posted by novastepp

totally depends on the rest of your daily diet. sorry, but that's the real answer to carbs before bed.

also, cook em until it is very smooth to stab something through the potato. i find the microwave is quickest. i, like others, stab the hell out of them and micro for 3-4 mins, flip em over and again for 3 minutes.

Was gonna post but he beat me to it...so what he said x2. LOL

**NewMuscle83** · 10-08-2008, 12:43 PM

I read somewhere on here that you can just wrap 'em in saran wrap, no holes, and microwave them for 8-9 minutes. I tried it last night, and I swear it was the best fvcking sweet potato I've ever had! Came out perfect. No lie!

As for my diet, here is what it looks like;

190-195 lbs, 5'10.5", 10-11% bf, 24 yo

Workout day:

Breakfast 9:00am
4 egg whites, 2 whole eggs
1 cup cooked oatmeal
1 banana
1 scoop protein
557 Cal, 61 P, 66 C, 18 F

Morning Snack 10:30am
1 can tuna
2 slices whole wheat bread
maybe some mustard if I'm feeling crazy
290 Cal, 36 P, 26 C, 3 F

Lunch 12:00pm
8 oz. chicken breast/lean ground beef/salmon
1 cup veggies
1 cup cooked brown rice
504 Cal, 54 P, 52 C, 2 F

Weightlift 1:00pm

PWO meal 2:00pm
2 scoops protein
2 scoops carbslam
500 Cal, 48 P, 60 C, 3 F

Mid-day snack 3:30pm
8 oz. low-fat cottage cheese
203 Cal, 31 P, 8 C, 4 F

Dinner 5:30pm
8 oz. chicken breast/lean ground beef/salmon
1 cup veggies
1 cup cooked brown rice
504 Cal, 54 P, 52 C, 2 F

prework meal 7:30pm
1 large apple/peach/orange
1 scoop protein
146 cal, 25 P, 35 C, 1.5 F

Boxing/jiu-jitsu 8:15pm

PWO 9:15pm
1 scoop protein
130 Cal, 24 P, 4 C, 1.5 F

Night time Snack 10:45pm
2 oz. mixed nuts
346 Cal, 10 P, 6 C, 32 F

Bedtime 12:00am
8 oz. cottage cheese (or 2 scoops protein)
1 cup cooked oatmeal (or sweet potato)
362 Cal, 37 P, 37 C, 7 F

Total for Workout day:
3,542 Cal, 380 P, 346 C, 74 F.

On Rest days I will just take out carbs from PWO 1, dinner, and bedtime.

**Deltasaurus** · 10-08-2008, 12:51 PM

id say you could lower protein down to 240-250 and save money and not lose any gains and bump carbs slightly thats just me though some people dont do well with more carbs

***BIG TEXAN*** · 10-08-2008, 01:09 PM

190-195 lbs, 5'10.5", 10-11% bf, 24 yo

Workout day:

Breakfast 9:00am
6 egg whites, 2 whole eggs
1 cup cooked oatmeal
1 banana

Morning Snack 10:30am
1 can tuna
ww bread's ok, but try a sweet potatoe here...

Lunch 12:00pm
8 oz. chicken breast/lean ground beef/salmon
1 cup veggies
1 cup cooked brown rice

Weightlift 1:00pm

PWO shake 2:00pm
2 scoops protein
2 scoops carbslam

PWO meal 2:30pm
8oz chicken breast
1 1/2 cup white rice or brown...

Dinner 5:30pm
8 oz. chicken breast/lean ground beef/salmon
1 cup veggies
1 cup cooked brown rice

prework meal 7:30pm
1 large apple/peach/orange or bagel
1 can tuna

Boxing/jiu-jitsu 8:15pm

PWO 9:15pm
1 scoop protein
1 banana

Night time Snack 10:45pm
sweet potatoe
8oz chicken breast/lean red meat/ or fish

Bedtime 12:00am
8 oz. cottage cheese
or 2 scoops protien with flax or natty pb.

just some ideas bro...

**sizerp** · 10-08-2008, 01:09 PM

So what kind of SP do you buy? Canadian ones? Cause according to this chart (http://www.gilisting.com/2004/05/gly...egetables.html) there are multiple kinds and they range in their GI.

Also, would eating a raw/semi-raw SP be good? Or would the carbohydrate chains, paradoxically, require extra amounts of energy from our body to be broken down?

**NewMuscle83** · 10-08-2008, 01:19 PM

Originally Posted by BIG TEXAN

190-195 lbs, 5'10.5", 10-11% bf, 24 yo

Workout day:

Breakfast 9:00am
6 egg whites, 2 whole eggs
1 cup cooked oatmeal
1 banana

Morning Snack 10:30am
1 can tuna
ww bread's ok, but try a sweet potatoe here...

Lunch 12:00pm
8 oz. chicken breast/lean ground beef/salmon
1 cup veggies
1 cup cooked brown rice

Weightlift 1:00pm

PWO shake 2:00pm
2 scoops protein
2 scoops carbslam

PWO meal 2:30pm
8oz chicken breast
1 1/2 cup white rice or brown...

Dinner 5:30pm
8 oz. chicken breast/lean ground beef/salmon
1 cup veggies
1 cup cooked brown rice

prework meal 7:30pm
1 large apple/peach/orange or bagel
1 can tuna

Boxing/jiu-jitsu 8:15pm

PWO 9:15pm
1 scoop protein
1 banana

Night time Snack 10:45pm
sweet potatoe
8oz chicken breast/lean red meat/ or fish

Bedtime 12:00am
8 oz. cottage cheese
or 2 scoops protien with flax or natty pb.

just some ideas bro...

Noted. Thanks for the input. I will make the changes.

The only thing I'm confused about is why do I need both a post workout shake and a post work out meal 30 minutes later? The post work out shake has 48 grams of protein, and 60 grams of fast carbs...wouldn't it be overkill to add 1.5 cups of white rice 30 minutes later?

**sizerp** · 10-08-2008, 01:21 PM

I think it benefits you to have a real complex carbohydrate source subsequent to your Carbslam for sustained energy, and consistency throughout your off days as well.

***BIG TEXAN*** · 10-08-2008, 01:25 PM

Originally Posted by 48volts

Noted. Thanks for the input. I will make the changes.

The only thing I'm confused about is why do I need both a post workout shake and a post work out meal 30 minutes later? The post work out shake has 48 grams of protein, and 60 grams of fast carbs...wouldn't it be overkill to add 1.5 cups of white rice 30 minutes later?

the pwo shake is to help kick start recovery, the pwo meal will help your body begin to repair the damage you just smashed it through in the gym...trust me. You could however bypass the shake and just have the pwo meal whcih I do only when I'm dieting down though.