Post Workout Meal - Lunch Time & Middle of Day nutirition

STaN

Hi Guys i usually do my workout at lunch time.

Currently I have a protein shake ( 2 scoops + 500ml no-fat milk ) and BCAA's afterwords. If im really hungry come lunch time i would also have 100g of chicken before the workout.

Now i know its good to get about 60-100g of carbs ( Maltodextrin ) after a workout also, so im wondering if i should do this and then skip lunch ( typically a sambo )

Or if i should take the protein shake and just a sambo.

If i take a protein shake i find it hard to eat the sambo which could take me an hour nibbling on the sambo.

I find it hard to get my during the day nutrition right.

justsomebloke

Post workout I generally have a couple of bananas and maybe another piece of fruit and then a shake maded up with water so that the nutrients enter the system as quickly as possible, if you use milk (i'm gathering you are using a whey protein) then the protein will be slow release and you mighn't get all teh nutrients into your system fast enough. Also using milk maybe why you feel full after your shake. After a workout though I would also try and get a good meal with some complex carbs into me. So I would go with that you should have something mid morning and then do your workout have your shake and then eat lunch.

If you post up your current diet and times (including when you go to the gym) aswell as your goals people will be better placed to give you a proper answer

STaN

8.30 am = 2 weetabix + fat free milk
10.30/11 = scrambled eggs ( 4 eggs)
1pm 100g chicken + gym session
2pm shake + sambo
4.30 some fruit + nuts
6.30 Dinner = chicken/fish + veg (no pasta, rice or potatoes)
Before bed = cottage cheese

My goal build lean mass + reduce body fat % (which is 12%)

Height: 5 11, Weight: 83Kg Waist: 35"

Reyman

STaN wrote:

8.30 am = 2 weetabix + fat free milk
10.30/11 = scrambled eggs ( 4 eggs)
1pm 100g chicken + gym session
2pm shake + sambo
4.30 some fruit + nuts
6.30 Dinner = chicken/fish + veg (no pasta, rice or potatoes)
Before bed = cottage cheese

My goal build lean mass + reduce body fat % (which is 12%)

Height: 5 11, Weight: 83Kg Waist: 35"

It's not likely you can have 12% body fat with a 35" waist, but I could be wrong. Sounds to me more like>20%

How'd you measure it?

Transform

Stan how much cardio are you doing?

STaN

Transform wrote:

Stan how much cardio are you doing?

None at the moment. 3 Weight training sessions a week.

Used a calipers. Altho possibly inacurate - where can i get this tested.

Perhaps doing HIIT every morning before work?

STaN

My goal is a 32" waist which means i will have to loose 5Kg but i've kept constant at 83 for months even though i have been building a lot of muscle

Chucky the tree

If you want to drop the body fat your going to hav to start doing cardio.

rubadub

STaN wrote:

None at the moment. 3 Weight training sessions a week.

Used a calipers. Altho possibly inacurate - where can i get this tested.

Perhaps doing HIIT every morning before work?

I am also 5'11'', 76kg with a 33" waist, according to my calipers I am about 15% BF. Where are you measuring with them? my stomach "pinch size" varies alot depending where I measure. Are the calipers sprung? or do you close it yourself. You may be squeezing them way too hard.

Transform

Look its pretty simple guys - forget the calipers CAN YOU SEE YOUR ABS CLEARLY?

If you can't then you are not low enough and i am not talking about the top two abs - whole 6, head turning, ab burning pack!

No cardio, you gotta be kidding!

MicraBoy

I think its the waist measurement that's wrong. Stan posted a pic a while ago and didn't look anything like a 35" waist.

daveirl

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LegacyUser

Transform wrote:

Look its pretty simple guys - forget the calipers CAN YOU SEE YOUR ABS CLEARLY?

If you can't then you are not low enough and i am not talking about the top two abs - whole 6, head turning, ab burning pack!

No cardio, you gotta be kidding!

I thought it was genetic how some people can get the full 6/8 pack visible? Is that not the case?

STaN

My body pic

I wear 32" jeans no problem. I cant see my 6pack. The most fat on my body is around this section. I will remeasure tonight and try the calipers again.

I've started (yesterday) doing HIIT on my off days.

What do you think of the diet?

daveirl

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LegacyUser

That is higher than 12% bodyfat definitely. But no doubt about it, with a good diet and regular exercise and of course a bit of time, we can see u cut to shreds.

Archeron

Hi,
Just looking at Stans diet there, I see a lot of eggs (4 a day). Is it okay to eat this amount of eggs, and is it okay to eat them every day? I love eggs, and would eat them every day, but someone mentioned that more than 3 a week is quite unhealthy. I'd be chuffed to find out i could eat them more regularly.
thanks

MicraBoy

The recommended thing to do would be to eat mostly egg white. So you could have may be 1 whole egg and 6 egg whites for example. Grand if you are making scrambled egg or omelettes.

Archeron

MicraBoy wrote:

The recommended thing to do would be to eat mostly egg white. So you could have may be 1 whole egg and 6 egg whites for example. Grand if you are making scrambled egg or omelettes.

Nice one, thanks.

daveirl

This post has been deleted.