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Hi gang I'm currently on a mission to losing a lot of weight accumulated over a year off.
So far I've gone from 38% bf and I'm currently sat at 24%
I've been doing high protein low carb moderate fat diet coupled with 6 days of fasted cardio and a good Weight routine.
My question is can I substitute the oats from my pwo shake for fats?
I have been supplementing with flaxseed and mct oil and the fats melting away so I'm happy.
Is this swap out ok?
id post this in the nutrition section
if you want to maintain your LBM i would probably keep the oats in you PWO shake and just lower the carbs in another meal
or you could just stick with the protein powder and water...
Yes you can use pro/fat instead of pro/carb for your pwo meal and this is a great way to lose bodyfat. What time do you normally workout? I see this being very effective for those that workout in the evening (like me). You want to make sure to get in your carbs in order to fill glycogen levels before your workout...I never recommend lifting weights in the glycogen depleted state as muscle can waste away. I'd recommend a 50/50 mix of whey and casein with some mct oil for your pwo shake...just make sure you don't go to high on the fats as you don't want to slow down digestion to much following a workout. What most discover from carbing up before workouts and having no carbs pwo is a decrease in bodyfat and an increase in insulin sensitivity, which is good because when you do carb up your body will make better use out of the glucose and therefore store more for glycogen for your upcoming workout.
Can you, yes. Should you, no.
Eat properly and go about 500 calories/day under your TDEE. Eat 1.5 to 2 grams of protein per pound of body weight per day in about 6 to 8 different small meals. Eat complex carbs, like oatmeal or sweet potatoes in the morning and in your after workout meal. In your PWO shake mix fast acting carbs to replenish what you've lost, like maltodextrin and dextrose.
Really? Simple sugars post workout, are we still telling people this BS????Quote:
Originally Posted by Wolv256
OP list your diet and stats in the nutrition forum and we'll straighten out anything that may be amiss.
The amount of protein you will need is based on your calorie requirements for weight loss and macro split, not some magical number that people don't even bother to calculate off their lean body mass.
There are better choices of fats than the ones you list, most of us need more omega 3 oils unless you are eating fatty fish daily and even then there is normally scope for supplementation.
Personally I would take complex carbs in my post workout meal no matter what time of day as long as they fit my macro's.
Also 6-8 meals a day is another (thankfully getting debunked) myth. Hit your macro's. full stop. Whatever fits in your lifestyle. I eat 4 or 5 times a day, some fit it all in 3. Cutting is hard enough so you need to find what works for you!
I dont even use shakes PWO anymore :( I played around w/ dextrose and oats in PWO shakes when I did and didnt notice any difference from the 2. Dextrose crash sucked though :(
Cutting? Last thing you need is carbs from sources such as lactose, dextrose fructose or maltodextrin. Anyway, like stem said... list your diet please.