Pre and Post workout meal??

[Mafio400]

Hi,

I just wanted to check to see if my pre and post workout nutrition was in check

Pre workout (1hour before): I have 1 can of tuna with 2 slices of whole grain bread and really really light mircle whip.. Any suggestions for this? I do 1.5 weight training followed by 45-60 min cardio.. i seem to get really hungry when finishing up with the weights before i hit the treadmill...

Post-- I have 2 scoops of whey & 1 banana.. hour later i have 6oz lean meat & veggies... This seem in check?




Thanks!

[Bulkn]

Tuna is good, the breads ok, not sure what a light mircle whip is?
Post is good, i add some dextrose too but not needed. If your not cutting add some carbs with that meal!

[gbrice75]

Tough to answer without seeing the complete diet, but I don't like the carb choices. I'd personally go with a better source... i.e. sweet potato, oats, etc. I don't like pwo at all - just a banana? This is an optimal time to take in a good amount of quality complex carbs, and you're missing the opportunity. Especially since you have no carbs in your PPWO meal either. By all means keep the banana, but add complex carbs.

I have to strongly disagree with the above advice - adding dextrose is the last thing I'd do. I see zero benefit in purposely consuming pure sugar. Please spare me the PWO insulin spike argument too... it's an outdated 90's practice for the most part.

Finally, I'd go with either 1/2 whey and 1/2 casein, or 2 scoops of a protein blend instead of straight whey.

[Bulkn]

Each to their own i guess..
My pre workout meal that i find works best for me is basmatti rice and fish.. tried sweet potato before but felt like i couldnt get enough energy from it quick enough.

Post workout, whey + dextrose + bananna works well for me then 45-60min later a proper meal, usually chicken breast + complex carbs.

Why casein gbrice?

[gbrice75]

^^ I like your preworkout meal.

Re: casein - the whole 'need immediate protein PWO because I'm so depleted and my muscles are starving' is way WAY overblown broscience started by supplement companies pushing their products. This is especially true if you've had a substanial preworkout meal, which i'd venture to guess 95% of us are. There are studies that show protein synthesis actually INCREASING several hours PWO. basically I'm saying I believe the whole anabolic window thing is bs, and a slower digesting protein may prove more beneficial.

That said - 1/2 whey would be fine; it certainly wouldn't hurt to have a fast absorbing protein in your system. Personally, I stick with protein blends - myofusion, ON Pro Complex, etc. Best of all worlds.

[Mafio400]

Ok thanks.

Here's an outline of my rough diet:

8:00am wake- 3 yolks & 6 whites

11am - large spinich salad w/ shredded cheese, light Italian dressing & can of tuna OR 6oz lean meat

3pm - 2 scoopes whey

6pm - can of tuna & 2 slices of light whole wheat bread <--- Pre- workout

7-9:30 - weights & 45-60min cardio

9:30 - scoops whey & banana

10:30 - 6oz lean meat & veggies w/ serving of extra virgin olive oil

12 midnight: 1 scoop Casien

6'1" 226lbs. 18%bf

Planning 2nd cycle for cutting and I NEED TO TRIM BF DOWN OVER NEXT 3-6 WEEKS..


Thanks!

[BBrian]

Am I correct in presuming you're trying to cut?

[Mafio400]

Yes sir, & I can gain pretty easy but cuttings a bitch for me. Even when I was boxing for several years I had to consume like 1400Kcal to make weight at 201lbs..

[Mafio400]

Bump

[Blaz Kavlic]

Mafio you need to work out your TDEE and then the macros of the foods you're consuming. Once you've calculated this, you can make adjustments to reach your desired calorie intake per day in order to achieve your fat loss goals. Even if you're cutting you should include some carbs in your PWO nutrition as advised by Gbrice. My PWO consists of 2 scoops of whey, 50g of oats, and 5g creatine all mixed together in the blender. When you're cutting, you want to preserve as much muscle as possible so ensure your protein intake remains optimal (1.5 - 2g per lb of lean bodyweight) but keep carbs minimised to breakfast and PWO only. Therefore I would drop the wheat bread from the 6pm meal and replace it with some broccoli, add 40g of oats to breakfast, and 40-50g oats to PWO.

[BBrian]

Yes sir, & I can gain pretty easy but cuttings a bitch for me. Even when I was boxing for several years I had to consume like 1400Kcal to make weight at 201lbs..

I feel your pain there. The best my abs have ever looked was when I would sit in the sauna after lifting for 15 minutes and do a lot of crunches in there. Did you ever get your pro card for boxing? I never went pro due to post concussion syndrome, and most of my fights were kickboxing but I had 8 amateur boxing fights and won all of them.