Originally Posted by
MFnatic
Yeah, I'm trying to get everything together as quickly as possible. I've been doing alot of research and watching different videos on here. I'm going to be doing STS workout plan and dieting on a high protein and low carb/fat. I'm shooting for around 300p, 100-125c, and 40-50f. Diet I have so far is as follows:
Meal 1: 9:00 A.M. - 500ml egg whites, 1 cup Oatmeal, teaspoon natty PB I'd remove the PB here in favor of a whole egg. I'll add it back later.
Meal 2: 11:30 A.M. - 500ml egg whites, 1 banana No banana, do complex carbs again.
Meal 3: 2:30 P.M. - 2 chicken breasts, 1 can tuna Why 2 breasts and tuna? Learn to measure your food for success. One 6-8 oz. breast is a good portion for any 1 meal. This one looks to have 100g+ of protein, lol. Replace all the excess with complex carbs such as oats, sweet potato, brown rice, lentils, corn, etc.
Meal 4: 4:45 P.M. - 50g whey, 1 banana OR 1 apple Swap this with meal 5 and add a carb source. To confirm: meal 4 = ground beef, salsa (smaller portion, maybe 1/4 cup at most), 40g carbs via any good complex source. Meal 5 now = Whey + fruit PWO (however, the fruit should be replaced with a low GI carb such as 1/2 cup oats). Carb consumption will end there and we'll taper off to pro/fat.
Workout: 5:15 P.M.
Meal 5: 7:30 P.M. - 8 oz lean ground beef (strained and rinsed), 1/2 cup salsa See above, now is PWO shake.
Meal 6: 9:30 P.M. 4-6 whole eggs Bad meal. Too much saturated fat. A pro/fat (no carb) meal is ideal at this hour but it should look something like this: 8 oz. chicken breast (example of lean protein), 2 cups broccoli (example of fibrous, non-starchy carb), 1 tablespoon extra virgin olive oil (example of healthy fat).
12:00 AM: Add a meal containing slow-digesting protein and fat. Examples of such protein sources are red meat, casein powder, and cottage cheese. The added fat source will spare the protein and further slow digestion as you sleep. Sample meal: 1 scoop casein shake with 2 tablespoons natural peanut butter. I'll explain why this is important below.
Is 9:30 too late to be eating If i go to sleep around midnight-1am? It's too late to be eating carbs. You said you watched the Milos videos. I recall him saying it's not about what time you eat but the food choices. Unused carbs are simply stored as glycogen when digested. When glycogen stores are full, excess carbs spill over into fat cells and make you gain body fat. As such, we should not eat carbs late at night when sedentary. However, protein and fat aren't stored in such a way and will have the same effect on your body when eaten at any hour, be it 8:00 AM or Midnight. It's very, very important to eat a protein/fat meal right before bed as to ensure your body has a source of amino acids to draw from and feed the muscles while you sleep without actually eating for 8+ hours - otherwise, the bodily functions that occur in your sleep will actually be burning muscle! This is a loose, simple explanation but it is key.
I'm having some trouble, I'd like to eat some simple carbs postworkout but I'm unsure of whats good since I'm trying to lose body fat. See above. I've ensured you won't be sabotaging weight loss with the corrections (provided your total cals are below TDEE - however, you will lose body fat faster if you cut off carb consumption PWO - meaning no fruit, oats, or anything. Fats can have a beneficial effect on protein synthesis just the same. So if you really wanna speed up fat loss, you can always have some peanut butter in your PWO shake instead.
Please shoot some suggestions as they're warmly welcomed!
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