need advice for post work out meal ....

[skaz915]

I consume a shake right after lifting in the sauna. Then when I get home, 30-40 minutes later I'll eat a nice meal. Usually a bowl of brown rice or oatmeal and a couple of cans of tuna and a cup or so of cottage cheese. Usually my PWO is consumer right before going to bed for the night so I really like to keep this meal "clean".

[swithuk]

Lean mass x 15 = TDEE

or check out the TDEE thread HERE

Remember these are just estimates, there are many ways to calculate an estimated TDEE, in the end you'll need to watch the scales and tweak it to learn your own body!

ok so it looks like my BMR is - 1967 (90kg ,177.8cm,40yrs)

so my TDEE is - 1967 x 1.37 (light) = 2694.79

im using caloriecountdotcom like 405 suggested

[swithuk]

myfitnesspaldotcom

caloriecountdotcom (what i use)

this is fantastic , really useful . thanks!

[Sociabear]

I believe post workout meal should be whole foods not a shake. Extremely high in carbs and at least 50g protein.

Personally I always do:
3 cups hashbrowns
6oz steak
6 egg whites
3 pieces Ezekiel bread with apple jelly
Banana

[swithuk]

I consume a shake right after lifting in the sauna. Then when I get home, 30-40 minutes later I'll eat a nice meal. Usually a bowl of brown rice or oatmeal and a couple of cans of tuna and a cup or so of cottage cheese. Usually my PWO is consumer right before going to bed for the night so I really like to keep this meal "clean".

lifting in a sauna !? thats hardcore

[swithuk]

I believe post workout meal should be whole foods not a shake. Extremely high in carbs and at least 50g protein.

Personally I always do:
3 cups hashbrowns
6oz steak
6 egg whites
3 pieces Ezekiel bread with apple jelly
Banana

thanks

[krugerr]

I believe post workout meal should be whole foods not a shake. Extremely high in carbs and at least 50g protein.

Personally I always do:
3 cups hashbrowns
6oz steak
6 egg whites
3 pieces Ezekiel bread with apple jelly
Banana

Whilst that does look like a nice PWO meal, remember its subjective to your goals. Im carb cycling, so with the exception of sunday, my carbs are <150g or <50g - Your PWO wouldnt fit at all with my goals. So extremely high in carbs, yours is high in sugar too, suits specific goals.

Looks yummy though, shame we cant get Ezekiel bread in the UK.

[Sociabear]

That's my dieting pwo meal i carb cycle but always remain high carb on training days. The 3 days I don't train an do fasted cardio I go 200 50 50 then back up to 500ish.

[krugerr]

That's my dieting pwo meal i carb cycle but always remain high carb on training days. The 3 days I don't train an do fasted cardio I go 200 50 50 then back up to 500ish.

To each their own! That is why Carb Cycling is some awesome, it can be done is so many ways. Its a very versatile dieting tool.

[tarmyg]

I consume a shake right after lifting in the sauna.

Could you elaborate on this??? I mean, WTF :-)

Thanks
~T