Pre Workout Meals

**Tron3219** · 11-09-2012, 01:48 PM

Originally Posted by jpowell

hold on something is wrong---no way in hell 2 whole eggs = 52 grams protein...

??

12 eggs maybe someone left off the 1 lol

**Oubowtie06** · 11-09-2012, 01:49 PM

bcaa....isnt that a supp?

**Tron3219** · 11-09-2012, 01:50 PM

Originally Posted by Oubowtie06

bcaa....isnt that a supp?

Yes, but they are quickly absorbed proteins and beef is a bit slower absorbed.

**austinite** · 11-09-2012, 01:50 PM

Originally Posted by SteM

Yeah Austin, ya big girl

Lmao.

**Oubowtie06** · 11-09-2012, 01:52 PM

i could pick up some of that at the loca GNC aye?

**Oubowtie06** · 11-09-2012, 01:53 PM

I want my head on Austins body...minus a few other female parts as well.

**jpowell** · 11-09-2012, 01:55 PM

if you have beef as your last meal

you can avoid casien, cottage cheese at night.

bcaa are good for morn--to eat before fasted cardio sessions..some people mix with pre workout sups.

**Tron3219** · 11-09-2012, 01:56 PM

Originally Posted by Oubowtie06

I want my head on Austins body...minus a few other female parts as well.

Pssst....Austin's a guy lol

And yes bcaa powder is readily available, gnc is a ripoff tho

**jpowell** · 11-09-2012, 01:56 PM

Originally Posted by Oubowtie06

I want my head on Austins body...minus a few other female parts as well.

by no means am i against homosexualaity

but this sounds funny af!

that body is dlb bro.

**Tron3219** · 11-09-2012, 01:59 PM

Originally Posted by jpowell

if you have beef as your last meal

you can avoid casien, cottage cheese at night.

bcaa are good for morn--to eat before fasted cardio sessions..some people mix with pre workout sups.

I do them pre, during and after a workout...bad?

**Oubowtie06** · 11-09-2012, 02:00 PM

Apologies austin if you are a guy the hair threw me off lol anyways back to dieting. Powell You say Bcaa is good for morning tron says its good for after workout its confusing me

**Tron3219** · 11-09-2012, 02:06 PM

Originally Posted by Oubowtie06

Apologies austin if you are a guy the hair threw me off lol anyways back to dieting. Powell You say Bcaa is good for morning tron says its good for after workout its confusing me

His avi is a female bodybuilder most of the time lol
Bcaa is just protein guy. That's broken down for quicker absorption. I use it quite a bit, before during and after.
I workout in the evenings to and my post workout is typically my last meal. I eat bcaa because it absorbs quickly in conjunction with the slower absorption of the protein in lean beef. Some now, some later, but it MAY b overkill because I have PLENTY of protein through out the day

**Oubowtie06** · 11-09-2012, 02:07 PM

re did the egg thing in my fitness pal must have read it weird the numericals are for 2 scrambled eggs and they are 140 cal 3 carbs 10 g fat 12 g pro
sound better?

**Oubowtie06** · 11-09-2012, 02:09 PM

ok i get it now well at least the whole austin thing is cleared up lol i may just stick to steak before workout and move the chicken to the mid day meal and just after workout protein shake maybe?

**jpowell** · 11-09-2012, 02:13 PM

sterak is not good before workout--its long/slow digesting--u want tuna.chicken.turkey and a carb like yam about 1.5 hrs before working out--or even if you have to --drink a whey shake.

beef should be last bus the slowness in digesting.

those numbers sound wayy better for 2 eggs.

on the bcaa--to each his own..lol

i use no sups--gotta sound diet.

**austinite** · 11-09-2012, 02:15 PM

Originally Posted by Oubowtie06

Apologies austin if you are a guy the hair threw me off lol anyways back to dieting. Powell You say Bcaa is good for morning tron says its good for after workout its confusing me

It's all good bro. Stem is a nutrition genius so I would follow his lead here

**jpowell** · 11-09-2012, 02:17 PM

^ agreed, sound advice..

there is always somebody better than lil old jp. trust me...

**Oubowtie06** · 11-09-2012, 02:20 PM

ok so ill keeo the chicken before the workout but nothing after i guess

**Tron3219** · 11-09-2012, 02:22 PM

Originally Posted by Oubowtie06

ok so ill keeo the chicken before the workout but nothing after i guess

Lean beef after as ur last meal of the day

**Tron3219** · 11-09-2012, 02:23 PM

Originally Posted by Tron3219

Lean beef after as ur last meal of the day

With carbs

**Oubowtie06** · 11-09-2012, 02:24 PM

lean beef meal after workout before bedtime noted.....that will put my diet over the calorie deficit though this crap is frustrating lol
back to drawing boards...

**Tron3219** · 11-09-2012, 02:28 PM

Originally Posted by Oubowtie06

lean beef meal after workout before bedtime noted.....that will put my diet over the calorie deficit though this crap is frustrating lol
back to drawing boards...

Just make some minor adjustments else where. Not a big deal

**Oubowtie06** · 11-09-2012, 02:30 PM

ill drop the banana and almonds and sub in something more low cal..

**jpowell** · 11-09-2012, 02:33 PM

dont count cals!

count your macros--im boutta take a nap--will look forward to progress wen i awake.

dont over complicate. its simple.

as long as you hit those macro numbers--ur cals will be fulfilled.

**Live for the PUMP** · 11-09-2012, 03:09 PM

Originally Posted by Oubowtie06

Hey guys I am new to this so all help is accepted in anyway shape or form. I was putting my meal plan together im looking to drop some weight preferrably 10-15 pounds and start with a leaner foundation and workout consistently for 4-6 months before i do a cycle. Current measurements are 5"9 190 age 24 BMI around 14 percent. I was wanting to get to 170 180 range before i begin trying to pack on some healthy weight and some bulk. I did my TDEE and it shows it as a 2740. I was wondering what you guys that are cutting are eating before a workout sadly enough i will only be working out in evenings due to my schedule so it will work out pre workout meal then workout for an hour then bedtime any help is appreciated.

Best pre-workout meal for me:

1 banana (or berries)
1 cup oats
3/4 cup egg whites
3/4 scoop whey
1 table spoon Peanut Butter
Few ice cubes and some water, blend, eat, enjoy.

**Live for the PUMP** · 11-09-2012, 03:11 PM

Originally Posted by jpowell

dont count cals!

count your macros--im boutta take a nap--will look forward to progress wen i awake.

dont over complicate. its simple.

as long as you hit those macro numbers--ur cals will be fulfilled.

Yikes! Couldn't disagree more.

**Tron3219** · 11-09-2012, 03:11 PM

Originally Posted by Live for the PUMP

Best pre-workout meal for me:

1 banana (or berries)
1 cup oats
3/4 cup egg whites
3/4 scoop whey
1 table spoon Peanut Butter
Few ice cubes and some water, blend, eat, enjoy.

That's my breakfast!!!! Lol

**Live for the PUMP** · 11-09-2012, 03:17 PM

Originally Posted by Tron3219

True, but I HAVE to eat after my workout or I'll pass out. What's ur rule on carbs near bed time?

IMO this is all about your body type. If you have Endo type body stay away from carbs late. If you have Ecto eat carbs ANY time. Meso, like myself, keep it a minimum, and eat carbs anytime with no worries.

**Live for the PUMP** · 11-09-2012, 03:19 PM

Originally Posted by Tron3219

That's my breakfast!!!! Lol

This used to be my breakfast for the longest time too. I started cooking real full eggs and eating cooked oats to get more calories. Also it makes a great pre-workout meal that holds me over until I am done.

**Tron3219** · 11-09-2012, 03:27 PM

Originally Posted by Live for the PUMP

This used to be my breakfast for the longest time too. I started cooking real full eggs and eating cooked oats to get more calories. Also it makes a great pre-workout meal that holds me over until I am done.

With my schedule that's about the best I can do for breakfast lol

**Live for the PUMP** · 11-09-2012, 03:32 PM

Originally Posted by Tron3219

With my schedule that's about the best I can do for breakfast lol

I hear ya. If I have to leave the house before 6:30 that is my breakfast too! Quick, easy, and you can eat it on the go!

**Tron3219** · 11-09-2012, 03:33 PM

Originally Posted by Live for the PUMP

I hear ya. If I have to leave the house before 6:30 that is my breakfast too! Quick, easy, and you can eat it on the go!

When I'm working days I have to leave by 330 :/

**Live for the PUMP** · 11-09-2012, 03:40 PM

Originally Posted by Tron3219

When I'm working days I have to leave by 330 :/

Ooh Ouch! Ya that would be my daily breakfast too if I was in your shoes.

**Oubowtie06** · 11-09-2012, 03:40 PM

ok ive redone my whole diet i got the right amount of protein and carbs to match my macros but i cannot limit the fat im over by 54 grams any ideas for some low fat foods for morning and mid day snacks?

**Tron3219** · 11-09-2012, 03:43 PM

Originally Posted by Oubowtie06

ok ive redone my whole diet i got the right amount of protein and carbs to match my macros but i cannot limit the fat im over by 54 grams any ideas for some low fat foods for morning and mid day snacks?

Type out the diet if u don't mind

**Oubowtie06** · 11-09-2012, 03:43 PM

oh and for the cals Im just getting confused its either watch the cals or not my def is around 2500 and if i match all my macros im at 3450 cals if i dont match the macros i can stay under the deficit this is confusing as crap.

**Live for the PUMP** · 11-09-2012, 03:46 PM

Originally Posted by Oubowtie06

ok ive redone my whole diet i got the right amount of protein and carbs to match my macros but i cannot limit the fat im over by 54 grams any ideas for some low fat foods for morning and mid day snacks?

Why do you need to be under 54? That would be difficult and unnecessary IMO. I try to keep my fats under 100 g and still go over some days.

**Tron3219** · 11-09-2012, 03:48 PM

Originally Posted by Oubowtie06

oh and for the cals Im just getting confused its either watch the cals or not my def is around 2500 and if i match all my macros im at 3450 cals if i dont match the macros i can stay under the deficit this is confusing as crap.

Ur tdee is 3k right?
U subtract ur 500 from ur tdee then u get the macros for 2500 with the split 60/20/20

375g pro
125g carbs

**Tron3219** · 11-09-2012, 03:48 PM

Originally Posted by Tron3219

Ur tdee is 3k right?
U subtract ur 500 from ur tdee then u get the macros for 2500 with the split 60/20/20

375g pro
125g carbs

55. 5g fat

**Live for the PUMP** · 11-09-2012, 03:49 PM

Originally Posted by Oubowtie06

oh and for the cals Im just getting confused its either watch the cals or not my def is around 2500 and if i match all my macros im at 3450 cals if i dont match the macros i can stay under the deficit this is confusing as crap.

You want to get the best results then you will count cals and macros. After you do this for a few months it gets easy. I do it all in my head now. It's not as precise as writing it down but I get close to numbers I need. I have memorized cals and macros for the everyday foods i eat. For me I know if I hit my cals then my macros are close to where they need to be. Keep a log and write it all down. It is a pain in the ass, but trust me after a couple months you will memorize all the cals and macros to make keeping track easy.