Morning Workouts

[jab1234]

Okay this is rather frustrating, I am using all the methods I know to perform specific searches but I'm not getting the matches I need. I'm looking for information on how you would adjust a sample diet plan for those that workout first thing in the morning. Most information is for people that train in the evening, but I'm in the gym at 6:30 am.

Age: 29
Height: 5'10"
Weight: 185 lbs
BF: ~12%

Meal 1: (Upon Waking ~6 am)
Protein Shake

Meal 2: (On the drive home from the gym)
Protein Shake

Meal 3: (20 - 30 minutes PWO shake)
1/2 cup oats
1 banana
1 cup fat free lactose free milk
tsp cinnamon

Meal 4: (lunch)
lean protein
Veggies
rice or potatoes

Meal 5: Midafternoon
Protein bar

Meal 6: Dinner (last meal of the day no later than 8 pm)
lean protein
veggies
rice or potatoes

I've had no problems gaining weight on this meal plan, but I must say that I'm not completely disciplined as my goals were to bulk up. I've put on roughly 20 lbs but at this point would like to bring the BF% down and get leaner. I'm trying to watch sodium intake, but man when you look at nutrition labels, everything contains ~250mg sodium or more.

I've read the stickies but as I stated I'd like to modifiy it for my daily schedule which begins with a workout first thing.

Any input would be appreciated

[chitownhoker]

Do you wake up and go strait to the gym? I would get some carbs in there pre and post workout. Maybe through some honey in the pre workout shake, and some oats in the post if you don't have a lot of time. And get some eggs or some other protein in the post work out meal, not just cottage cheese

[jab1234]

Do you wake up and go strait to the gym? I would get some carbs in there pre and post workout. Maybe through some honey in the pre workout shake, and some oats in the post if you don't have a lot of time. And get some eggs or some other protein in the post work out meal, not just cottage cheese

I have about 30 minutes from wake up until I get to the gym So I'm figuring I could probably slam down some carbs upon waking in hopes they will be available midway through my workout.

As far as carbs post workout I'm already putting in oats into my shake

[Phate]

I have about 30 minutes from wake up until I get to the gym So I'm figuring I could probably slam down some carbs upon waking in hopes they will be available midway through my workout.

As far as carbs post workout I'm already putting in oats into my shake

definitely some quick carbs like honey in the preworkout shake, i would make it the night before and just slam it as soon as you get up

[jab1234]

sounds good guys honey has a bout 17g carb per tbsp...how many grams should I look to ingest about 60 - 80? Thats over 3 tbsp, kind of a lot isn't it?

As far as making my protein shake the night before, I always wondered if there is any deactivation of the protein if it sits in solution for too long? I'm assuming not, but has anyone else ever pondered this?

[Phate]

sounds good guys honey has a bout 17g carb per tbsp...how many grams should I look to ingest about 60 - 80? Thats over 3 tbsp, kind of a lot isn't it?
just 2tbsps would be sufficient
As far as making my protein shake the night before, I always wondered if there is any deactivation of the protein if it sits in solution for too long? I'm assuming not, but has anyone else ever pondered this?

there is some degradation of protein but it takes much longer than one night in the fridge

[jab1234]

Any suggestions on keeping sodium intake down? I used to think the rotisserie chickens from the grocery store were great until I realized how much sodium is in them and all other prepared foods. I don't have any problems with blood pressure, my level is quite normal but I'd like to cut down on bloat. Is sodium my problem or are other aspects of my diet the culprit?

I'm gonna try and cut out carbs for the last meal of the day, well at least rice/potatoes, but maybe keep a little in in the form of green beans/asparagus and such.

[jamyjamjr]

your body will get used to the sodium, no need to cut it...

add an efa to your last meal... it'll help slow down the digestion process and be productive for your over night fast as you sleep

[jab1234]

your body will get used to the sodium, no need to cut it...

add an efa to your last meal... it'll help slow down the digestion process and be productive for your over night fast as you sleep

nice! I'll add some flax into the meal...it'll be a good source of ***** 3's

[Phate]

your body will get used to the sodium, no need to cut it...

add an efa to your last meal... it'll help slow down the digestion process and be productive for your over night fast as you sleep

agreed^^^ carbs in the last meal can also interfere with GH production during sleep

nice! I'll add some flax into the meal...it'll be a good source of ***** 3's

you can also use fish oil, udo's oil, or nuts to mix things up

[alpmaster]

Any suggestions on keeping sodium intake down? I used to think the rotisserie chickens from the grocery store were great until I realized how much sodium is in them and all other prepared foods. I don't have any problems with blood pressure, my level is quite normal but I'd like to cut down on bloat. Is sodium my problem or are other aspects of my diet the culprit?

I'm gonna try and cut out carbs for the last meal of the day, well at least rice/potatoes, but maybe keep a little in in the form of green beans/asparagus and such.

Sodium itself isn't what causes the bloat, it's the ratio between it and other electrolytes, mainly pottassium. If you can't decrease the sodium, increase the pottassium. You can use a supplement but the ones I saw contain very little potassium because of some stupid law. Eat lots of fresh fruits and vegetables, and drink lots and lots of water and the bloat will be kept down.

[chitownhoker]

pay attention to how you feel after certain foods....a lot of people will have mini allergic reactions to certain foods and this will cause you to hold water

example
for me, if i have cinamin on my protein pancakes in the morning, i get bloated about 2 hours later, so i cut that out

oh thats a good idea, you ever made some protein pancakes? you can make those one night a week for the whole week and when you wake up smear some honey on them with splenda and you will have a perfect breakfast!
3/4 cup oats=40 carbs
1 scoop whey=25 pro
4 egg whites= 16 grams pro
(you can add 1/2 cup cottage cheese if you want too boose protein more)
put in a blender and in the morning smear
2 tbs honey=35 carbs
and some splenda on top

its delicouse and perfect for your mourning workouts