Lifting late and eating late

[ANIMAL]

Everyone knows the most important window when planning your diet is right after you train. I don't need to go into detail with that.

I have been spending a lot more time on my diet, but I still feel as though something isn't right.

I train late, around 7-8pm. I don't get out of the gym until 9-10pm. After consuming my post-workout shake and then my meal it's basically time to get into bed. There are countless articles that say eating certain foods before bed should be avoided, or regarding portion size. If I lifted during the day, I wouldn't be eating so late... but since I do lift late, I feel like I'm working against myself trying to cut down BF when I'm consuming x amount of calories/carbs/proteins/fats right before bed.

Who has come across this situation and what have you done, if anything?

[gbrice75]

Everyone knows the most important window when planning your diet is right after you train. I don't need to go into detail with that.

I have been spending a lot more time on my diet, but I still feel as though something isn't right.

I train late, around 7-8pm. I don't get out of the gym until 9-10pm. After consuming my post-workout shake and then my meal it's basically time to get into bed. There are countless articles that say eating certain foods before bed should be avoided, or regarding portion size. If I lifted during the day, I wouldn't be eating so late... but since I do lift late, I feel like I'm working against myself trying to cut down BF when I'm consuming x amount of calories/carbs/proteins/fats right before bed.

Who has come across this situation and what have you done, if anything?

I definitely feel your pain on this, and it's a legitimate concern.

I'm assuming the 'certain foods' you're referring to are mainly carbs, am I right? If so, i'll say this: if you're training your ass off in the gym, then those carbs will be put to good use. You'd probably be fine eating carbs in both meals, however if you're really paranoid about bodyfat, i'd suggest eating a very good sized serving of carbs immediately PWO, and then keep them out of the meal right before bed. Make sure they're complex carbs in either case - that's key IMO.

I can tell you that while I was running my IF diet, I was training first thing in the morning and delaying my feeding window (8 hours) several hours, not starting until 1pm. I was only consuming 3 meals during that window, and each contained carbs. Think of the portion sizes of a full day's food (bodybuilding type diet) in 3 meals - pretty massive. I did not gain bodyfat doing this, and my last carb meal was coming almost 12 hours after training.

Hope this helps.

[ANIMAL]

Thanks for the reply. I'm pretty sure there was a study about training late followed by eating right before bed. I remembered reading it but wasn't sure. No matter the time of the day you train, you would still have to consume the same amount of carbs/protein after your workout to recover your body.

I am using a 45/40/15 diet so I may just need to increase my cardio to get my results. I was reading your thread and I wish I could get up that early to do a fasted cardio session. I feel I would benefit a lot from that. Don't see that happening though lol

[gbrice75]

Thanks for the reply. I'm pretty sure there was a study about training late followed by eating right before bed. I remembered reading it but wasn't sure. No matter the time of the day you train, you would still have to consume the same amount of carbs/protein after your workout to recover your body.

I am using a 45/40/15 diet so I may just need to increase my cardio to get my results. I was reading your thread and I wish I could get up that early to do a fasted cardio session. I feel I would benefit a lot from that. Don't see that happening though lol

Good luck bro, keep us posted with your progress. Remember to keep a close eye on things, and if you see no changes, OR actually change for the worse, you can make adjustments until it's dialed in.

[ANIMAL]

This is my current diet: (calories/carbs/fat/protein)

745am

2 Large Eggs: 140/2/9/12
4 egg whites: 100/0/0/20
1c Oatmeal: 300/54/6/10
Total: 540/56/15/42

1030am

1 scoop Opt Nutrition whey: 120/3/1/24
1 slice Wonder Bread Smart Wheat: 50/9/1/3
1 tbsp. Whole Foods Fresh Ground Honey Peanut Butter: 85/4/8/4
Total: 255/16/10/31

1pm

3 slices purdue Grilled Chicken thin sliced: 240/0/3/51
1/2 Sweet potato: 51/12/0/1
.5c String Beans: 20/4/0/1
Total: 311/16/3/53

4pm

1.25 slices purdue Grilled Chicken thin sliced: 100/0/1/21
1/2 sweet potato: 51/12/0/1
Total: 151/12/1/22

615pm (Pre-Workout) (hour or so to digest)

1c oatmeal: 300/54/6/10
1 scoop Opt. Nutrition Whey: 120/3/1/24
Total: 420/57/7/34

9-1030pm (Post-Workout)

2 scoops Opt. Nutrition Whey: 240/6/2/48
1c raw oats: 360/60/6/12
Total: 600/66/8/60

1115pm

6oz Grilled chicken: 180/0/3/39
1c spinach: 7/1/0/1
Total: 187/1/3/40
_____________________________
Total: 2,464/224g/47g/282g

I'm sure it could use some tweaking in places.

I try to center all my carbs in the morning and just around my workout. If you get a chance dissect this and take stuff out or add, I'd be greatly appreciative.