Early Morning Workout & Meal Plan

Hey!

I have been putting together a meal plan trying to make sure I do it right. So seeking a little advice for my mornings.

My Specs:
Age: 21
Height: 6' 3"
Weight: ..145lbs (ya ya i know)

Target Weight: 175 lbs
Target Time Frame: 6-7 Months

Currently Looking at:
• 350g-400g Protein / 400g Carbs / 150g Fats
• 3500-4000 Calories Daily / 8 Meals = 500-600 Calories per Meal


So the deal is that I workout about 4:30-5am and I'm up at 4am. I workout from ~4:30am - 6am. I am not really interested in putting down:

Meal One: Protein/Carb
• 8 Egg Whites
• 1 Scoop Whey Protein
• 1 Cup Oatmeal
50g Protein / 54g Carbs / 5g Fat

Right before a workout. Not sure that is good at all. So should I begin with some sort of pre-workout shake? What would be a good Protein/Carb/Fat mix?

This is what I have following the workout as of right now:

Meal Two: PWO (15-30 minutes after GYM)
• 2 Scoops Whey Protein
• 80g-100g Dextrose
40g Protein / 80g Carbs / 0g Fat

Meal Three: PPWO (1.5-2 hours after PWO)
• Boneless Skinless Chicken Breast (8oz)
• ½ Cup Brown Rice
50g Protein / 70g Carbs / 3g Fat


Thanks in advance for any advice!

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Jack

macros are off in ppwo meal. 70g carbs in 1/2 cup b.rice?

Quote:

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Originally Posted by RAILroad

macros are off in ppwo meal. 70g carbs in 1/2 cup b.rice?

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Brown Rice 1/2 Cup:
http://www.nutritiondata.com/facts/c...d-pasta/5707/2

Chicken Breast (8oz):
http://www.nutritiondata.com/facts/p...oducts/10046/2

Puts it about 65g Carbs

--
Jack

Now looking at it I think I overshot the protein. Its actually 40g.. maybe more chicken or something else added.

--
Jack

I must be looking at the wrong thing on the nutrition site. I am basing this plan off the bulking and hard gainer stickies.

--
Jack

Meal Three: PPWO (1.5-2 hours after PWO)
• Boneless Skinless Chicken Breast (8oz)
• 1½ Cup Brown Rice
60g Protein / 66g Carbs / 3g Fat


There we go. Im using a different nutrition site.

Thanks for pointing that out.

--
Jack

Well looks like you have been doing your research on dieting. I'm impressed. Good job

You're gonna need to eat before a workout if you want energy levels and not be breaking down muscle trying to build muscle. You have been fasting for several hours and if you are trying hard to grow then you GOTTA eat, no really option IMO

Maybe try to have a lean steak before your workout if you are finding energy levels are suffering. For me egg whites just run right through me, hungry within the hour, and I use to have workout first thing in the morning with school, work and then homework so for me I NEED to have something heavy on the stomach before a workout there is not option for me if I want in to be productive (I have hypoglycemia) so I ate egg whites first, then steak, and oats w/ cinnamon in the right portions. Good country boy breakfast

Then would have a intraworkout drink during the workout. I did sizeon by gaspari, worked well for me. I'm sure there maybe better options available for a intraworkout drink

try doubling your meals at least

Quote:

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Originally Posted by Reed

Well looks like you have been doing your research on dieting. I'm impressed. Good job

You're gonna need to eat before a workout if you want energy levels and not be breaking down muscle trying to build muscle. You have been fasting for several hours and if you are trying hard to grow then you GOTTA eat, no really option IMO

Maybe try to have a lean steak before your workout if you are finding energy levels are suffering. For me egg whites just run right through me, hungry within the hour, and I use to have workout first thing in the morning with school, work and then homework so for me I NEED to have something heavy on the stomach before a workout there is not option for me if I want in to be productive (I have hypoglycemia) so I ate egg whites first, then steak, and oats w/ cinnamon in the right portions. Good country boy breakfast

Then would have a intraworkout drink during the workout. I did sizeon by gaspari, worked well for me. I'm sure there maybe better options available for a intraworkout drink

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Hey thanks. I have been reading alot to make sure I do it right.

I guess my concern is to eat to much before working out. Just doesn't sound like a good thing to do but if you say then I'll try.

Thanks!

Jack

Quote:

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Originally Posted by eatrainrest

try doubling your meals at least

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can you be a little more specific? Double calories? Or the macros?

Thanks for the input!

Jack

You should double the number of meals. I think that eating too much before workout isn't good. Blood to stomach, not to muscles. But try. It's subjective.

Quote:

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Originally Posted by Klimax

You should double the number of meals. I think that eating too much before workout isn't good. Blood to stomach, not to muscles. But try. It's subjective.

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I will test eating before working out but I'm not sure that is a good idea. Working out while full might make me throw up. lol.

Doubling the meals however.. so shooting for how many calories then? In actuality I can force myself to eat. I have done it before. The issue that I have it that I get to the point that to much activity will cause me to throw up. If I throw up then what a waste. So I would rather stay in a good fullness level and stay regular on my eating.

Are these macros good?
• 400g Protein / 400g Carbs / 150g Fats
• 3500-4000 Calories Daily

I would like to be 175lbs in 6 months.


Regards,

Jack

eat every 2-3 hours with at least 6 meals IMO

Quote:

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Originally Posted by eatrainrest

eat every 2-3 hours with at least 6 meals IMO

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Thats what I currently have, 6 Meals and 2 shake meals (1 PWO and 1 before bed) total = 8.

--
Jack

Quote:

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Originally Posted by Jack S

Thats what I currently have, 6 Meals and 2 shake meals (1 PWO and 1 before bed) total = 8.

--
Jack

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ok i only so 3 in your 1st post so thats what i was referring to

Oh I see. I just posted to give an idea of the morning regimen. The morning meal I feel is a little large. I wake up and eat and drive to the gym(7 minute drive) all done in 30 minutes. So not much time to digest is the point of my question I guess.

--
Jack

Does anyone have any input on the following:
• 350g-400g Protein / 400g Carbs / 150g Fats
• 3500-4000 Calories Daily / 8 Meals = 500-600 Calories per Meal

Will this put me on the path to my goal? My stats and goal are in the original post. I will be putting alot of effort and planning into making sure I can maintain this program so I really need to make sure that I am working in the correct direction.

Thanks in advance,

Jack

I would drop fats to 100g and rise the pro and carb to 450g to make the macros closer to 40 40 20. Drop the amount of carb and calories in the meals throughout the day.

Thanks. I will make some adjustments to it now.

--
Jack

hi there i am just under 12stone but i would like to get bigger i do weigth and i do grappering would tren bomb be any good for me plz plz help me i what to get a bit stronger shell i do more on my leg to get stronger

Quote:

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Originally Posted by mmasmithy

hi there i am just under 12stone but i would like to get bigger i do weigth and i do grappering would tren bomb be any good for me plz plz help me i what to get a bit stronger shell i do more on my leg to get stronger

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???

--
Jack

Quote:

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Originally Posted by mmasmithy

hi there i am just under 12stone but i would like to get bigger i do weigth and i do grappering would tren bomb be any good for me plz plz help me i what to get a bit stronger shell i do more on my leg to get stronger

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:scratch:

Quote:

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Originally Posted by Klimax

I would drop fats to 100g and rise the pro and carb to 450g to make the macros closer to 40 40 20. Drop the amount of carb and calories in the meals throughout the day.

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hey,

So I got about 500-600 calories per meal in 8 meals per day. And I currently have the first three meals and one midday meal a protein/carb and the rest protein/fat.

Good?

--
Jack