Pre Workout Meals

[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.

[Tron3219]

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.

I workout in the evening half the time too, my preworkout is usually chicken brown rice and a homemade shake about an hour and a half before my workout. Post workout is now lean beef, veggies and and another shake with carb (maltodextrin). I was eating carbs but changed cuz it's so close to bed time. My shake usually consists of egg whites, almond milk, non fat Greek yogurt, and a scoop of whey)

[jpowell]

you want your pre w/o to have pro/carbs. that way to full your workout. most people who cut have their carbs at 3 meals only--breakfast, pre and post workout. that is it.

you have your tdee, and we can get a macro split off that which is good info..
most pple cutting follow 40/40/20--40g pro, 40g carbs, 20g fat..

only thing i do disagree with that tron said--is its ok to have carbs pre/post if its before bed--most people have the misconception that carbs after such and such a time are bad for you--but i have read specfic research that stated it ok bus its based off activity time..and with you just completeing your workout it wod be ok---but to the gurus here proli not rec at all.

do you have a starter diet to post?

[Tron3219]

you want your pre w/o to have pro/carbs. that way to full your workout. most people who cut have their carbs at 3 meals only--breakfast, pre and post workout. that is it.

you have your tdee, and we can get a macro split off that which is good info..
most pple cutting follow 40/40/20--40g pro, 40g carbs, 20g fat..

only thing i do disagree with that tron said--is its ok to have carbs pre/post if its before bed--most people have the misconception that carbs after such and such a time are bad for you--but i have read specfic research that stated it ok bus its based off activity time..and with you just completeing your workout it wod be ok---but to the gurus here proli not rec at all.

do you have a starter diet to post?

I'd b interested in reading that research.

[austinite]

None of this really matters. Eat right all day and you won't have to worry about any "windows of opportunity".

[Tron3219]

None of this really matters. Eat right all day and you won't have to worry about any "windows of opportunity".

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

[digsy1983]

if youve depleted or at least used most of your muslce gloycogen during a workout your body will replenish its glycogen stores before it stores any carbs as fat.
only if you eat above the storage capacity of your stores, (roughly 400g for muscle glycogen and 100g for liver glycogen) will your body store carbs as fat. after a good workout late in the day 50-150g of carbs should be fine IMO, you could prob go higher, but im erring on the side of caution.

[Oubowtie06]

No start diet yet I have really just been looking at other people cutting througout the forums and stealing parts and pieces and making a frankenstein diet. Heres my idea though feel free to manipulate or edit as you will.

Wake up

7:30
2 eggs wheat toast

9:30

Protein Shake

11:30
Lean meat either chicken or ground beef
Brown Rice

1:30
Apple or banana possibly a cup of almonds

3:30
Protein shake

5:30
Turkey breast or a lean steak
Something green ( not a big vegetable fan) if you have a decent sub please mention it.

7:30
This would be workout time for me
so this meal is still debateable but as it seems i may need to make
the meal of turkey breast or a lean steak and somethign green at this time and
use a different alternative for my 5:30 meal.

9:00

Bed time


All help is appreciated im new so use me as your molding clay lol

[Oubowtie06]

oh and Tron you mentioned the 40/40/20 can you elaborate on that? is it those numericals per meal or every other meal if you have a link it would be much a ppreciated so I dont beat you with noob questions. thanks have a good one.

[austinite]

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

I eat after a workout too. I don't do carbs before bed. But I also don't go to bed soon after a workout so I can still get carbs in.

[Back In Black]

Hit your macro's! If you workout late the eat late. Your pre and post workout nutrition shouldn't be any different no matter what time of day you train. Carbs pre and post workout, yes, yes, yes!

CARBS ARE NOT THE ENEMY!!!!!!

[jpowell]

Hit your macro's! If you workout late the eat late. Your pre and post workout nutrition shouldn't be any different no matter what time of day you train. Carbs pre and post workout, yes, yes, yes!

CARBS ARE NOT THE ENEMY!!!!!!

thank you stem--and im looking for the article--its in the 4th edition ACE personal trainer manual


this diet-- i personally dont like--its too much like a girl diet--meaning not enough substance.

first thing is first--you have your tdee number, and also the recom split,
now if you want to cut--subtract a number 3-500 from your tdee

this gives you your deficit...divide you deficit by the amount of pro/carb/fat you want per day (40/40/20)
you may find out 40% carbs is too high so make it lower and increase you pro.

after you have done this, its gives you the number to aim for per meal of pro/carbs/fat

this is where you put in the foods and get the numbers from. sites like (fit day,myfitnesspal, my plate) do all this work for you.

remember cutting diet is clean--not a fan of I.I.F.Y.M. diets--keep it clean and lose lotsa weight.

[Oubowtie06]

Ok now hold my hand here.....what is I.I.F.Y.M.?

[jpowell]

If it fits ya macros..
Lol my falt. The trendy IF diet. Some ppl have had great regular using this principle and eating wat evr the fuk they wanted to with all kinds a gains.

This approach doesn't work for evrybody tho.

Sent from my iPhone using Forum

[Tron3219]

If it fits ya macros..
Lol my falt. The trendy IF diet. Some ppl have had great regular using this principle and eating wat evr the fuk they wanted to with all kinds a gains.

This approach doesn't work for evrybody tho.

Sent from my iPhone using Forum

I'd be interested in this. Any particular sight with the best info or just google it?

[Oubowtie06]

Austin- I am really looking for results like yours very lean muscle i am sure its a different approach for woman as to me as a guy. But whats your diet consist of? just for ideas. thnx

[jpowell]

Gimme a few mins to switch to my Mac, hate the app.

Sent from my iPhone using Forum

[Oubowtie06]

powell- i appreciate your advice im gonna look into maybe a 60 protein/20/carb/20 fat setup do you think this is the right track?

[Back In Black]

Austin- I am really looking for results like yours very lean muscle i am sure its a different approach for woman as to me as a guy. But whats your diet consist of? just for ideas. thnx

Yeah Austin, ya big girl

[Tron3219]

Gimme a few mins to switch to my Mac, hate the app.

Sent from my iPhone using Forum

Right on, yeah it's missing a few details, in time I'm sure it will b easier

[jpowell]

check out this site--
http://www.thespartanwarrior.com/post/6114152789/iifym

or you can just do a basic google search--tons of stuff pops up...you never heard of this?

you know who the layne norton guy is? supposed to be the founder of this.

[jpowell]

powell- i appreciate your advice im gonna look into maybe a 60 protein/20/carb/20 fat setup do you think this is the right track?

if you follow this ratio--
very high proteins--proli sumwhere between 1.8-2.2 grams /lean pound bodyweight.

i like this split personally tho--bus low carbs shed the best results...even though you cant have the mind frame of:
"to lose weight, ill cut my carbs" ive tried this and im sure many others have and its a setup for failure.

[Oubowtie06]

so you reccommend the 60/20/20? then you confused me lol

[jpowell]

lol yea my falt..60/20/20 is good bus it gives low carbs--make sure complex carbs.

i was saying just dont get in the mind frame in the second part.

sometimes my mind races, and thoughts are not completed lol.

[Oubowtie06]

good deal good deal now to elaborate more on the 60/20/20 thats in a full day correct?

[Tron3219]

I'm assuming how r the carbs split up the ought the day? 30%breakfast 40% preworkout 30% post?

[jpowell]

yea take your tdee--subtract 500 off top--giving u a deficit

defifict # (multiply) .60=cals of protein/this by 4 (denisty of protein)=#of meal gonnaa eat today= total number of protein to eat per meal...

do this 3 times, one for pro, one for carbs, one for fats...but put .60 for pro, .20 for carb, .20 for fats..

[Tron3219]

sometimes my mind races, and thoughts are not completed lol.

Don't worry bro, me too I think it's Called ADD lol

[jpowell]

I'm assuming how r the carbs split up the ought the day? 30%breakfast 40% preworkout 30% post?

not reli--easiest way is to do it is once you find out your number divide by 3--so if its 150 youll just have 50 grams at breakfast, preworkout, post workout.

[Oubowtie06]

powell given your formula this is what i came up with im not too confident about the math lol

TDEE 2740-500= 2240

Deficit whis is 2240 x .60 =1344 which is the calories of protein now
divided by 4 gives me 336
so then do i divide that by the number of meals im gonna eat per day correct?
and thats the amount fo protein per meal?

[jpowell]

yes! good job--

how many times you gonna eat per day?

if its 6 you wana have protein at 6, carbs at 3, and fats at 3

giving you the break down

meal 1--pro carb
meal 2--pro fat
meal 3--pro carb
meal 4--pro carb
meal 5--pro fat
meal 6--pro fat

assuming meal 3/4 wod be pre/post workout--

make sense?

[Oubowtie06]

mother of god.....i think i go it lol i was planning on eating 5-6 times a day

[Oubowtie06]

no 3/4 would not be pre/post i would be working out around 7pm or later so that wont work. Im gonna re think my diet and ill re-post it for you to look over and see what you think.

[jpowell]

you need to get a consistent number! the higher per meal--the more meals i rec.

3/4 dont have to be pre/post--just an example
that diet is just a structure feel free to move everything around as needed.

[Tron3219]

If u go 60/20/20, would u recommend a carb up day? I've been messing with my diet, and I have been lowering my carb intake but I feel flat. Energy hasn't been much of an issue as I have slightly upped my fat intake and dramatically upped my protein and been eating 6-8 times a day. Seems fat loss has accelerated but I feel flat, except when I'm working out and all pumped full of karbolyn and NO lol

[jpowell]

no carb up days!

a diet designed on this--is strictly for cutting..once you platoo (lol) you can switch it up to like a carb cycle.

on this diet, make sure carbs are complex--oats, yams, brown rice. thas it (there is more, but these are the most dense,fillers)

[Oubowtie06]

oh man this overwhelming. i will go with 6 times a day,

wake up

2 whole eggs wheat toast 808 calories 25 carbs 55 gr fat 52 gr protein

9:00

Protein Shake 180 cal 10 carb 7 fat 20 pro

11:00

steak with whole grain brown rice 630 cal 10 carb 39 fat 76 Pro

1:00
banana and 1 cup almonds 653 cal 49 carbs 47 fat 21 pro

3:00

Protein shake 180 cal 10 carb 7 fat 20 pro

5:00

Chicken breast green beans sliced potatoe 378 cal 60 carb 2 fat 14 protein


7:00

workout

8:30

need some input what this meal should be cause its right before bed


Feel free to edit or give input

[jpowell]

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

??

[Oubowtie06]

my fitness pal gave me that number
maybe the eggs are on juice lol

[Tron3219]

oh man this overwhelming. i will go with 6 times a day,

wake up

2 whole eggs wheat toast 808 calories 25 carbs 55 gr fat 52 gr protein

9:00

Protein Shake 180 cal 10 carb 7 fat 20 pro

11:00

steak with whole grain brown rice 630 cal 10 carb 39 fat 76 Pro

1:00
banana and 1 cup almonds 653 cal 49 carbs 47 fat 21 pro

3:00

Protein shake 180 cal 10 carb 7 fat 20 pro

5:00

Chicken breast green beans sliced potatoe 378 cal 60 carb 2 fat 14 protein

7:00

workout

8:30

need some input what this meal should be cause its right before bed

Feel free to edit or give input

I'd think bcaa and lean beef and carbs like he said, it's ok before bed because ur glycogen stores are depleted as long as its around 50g, correct?