Here is an update
6.30am PRE - 60g oats 6/37/5/230 + whey shake 24/3/1/120 30/40/6/350
7.30am - 60-90min weights, 45min cardio
9.30am POST - 60g oats 6/37/5/230 + whey shake 24/3/1/120 30/40/6/350
12.30pm - 135g chicken breast 42/0/5/223, 1 cup cos lettuce 1/2/0/8, 1/2 avocado 2/6/10/114 45/8/15/345
3.30pm - 140g tuna 30/0/3/149, 14g almonds 3/3/7/81 33/3/10/230
6.30pm - 135g chicken breast 42/0/5/223, 1 cup cos lettuce 1/2/0/8, 1/2 avocado 2/6/10/114 45/8/15/345
9.30pm - 200g 95/5 ground beef 43/0/10/260, 1 cup broccoli 7/12/0/54 50/12/10/314
12.30am - casein shake 24/3/1/110
total - 227/114/63/2044
Few questions:
Should I half the oats for my PRE and PWO?
For my days off (Wed, Sat & Sun), I have been told to skip the PRE and just start with the PWO. Would it be best to drop the oats from this meal on my days off gym and maybe replace the whey shake with a casein shake?
Also on my days off, would it be of any interest to go to the gym and just do 1hr low intensity cardio and no weights?
Would taking a pre-workout supplement like jacked or mesomorph be okay? Or not really suited for my goals?
I have been told that it's best to have simple carbs like sugars straight after my workout instead of complex carbs as you need to quickly refuel? Again, is this more suited to people trying to build muscle and not for my fat loss goals?
Thanks, Josh
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