Fitting in a good diet around work

Aedh Baclamh

As I'm finished my studies and now working, I can see that it's quite difficult to keep to my normal good diet that I had been keeping to while I was in college. I've no problems in the morning with breakfast, still get a good bowl of porridge in at 6 in the morning. Can sort out a snack around 10 with fruit and something high in carbs. Lunch is okay too.

The problem arises when I'm trying to plan my diet around training (Train when I get home from work, which is usually around 7). What should I eat while I'm on the bus home (On the bus at 5:30)? Also, I finish training at 7:45, so should I have a protein/glucose drink at that time and then have dinner at 8:45?

I'd usually train much earlier than that and be able to fit in the dinner no problem but it seems to be more difficult to do now as I'm in bed by 11.


Any help much appreciated, thanks.

Aedh Baclamh

Hate bumping but, bump.

hunnymonster

Could you have "dinner" at lunchtime and a mall carb/protein meal on the bus and straight after training?

justsomebloke

what sort of training are you doing i.e. is it mostly weight training or is it more cardio also what are your goals

mack1

I'm in the same boat in that I train late - but I get home in time to have a proper pre-gym meal.

You basically need to be getting a good mix of proteins and complex carbs pre-work - about 5.30, so maybe bring something to work with you and eat it before you leave or on the bus, something like some meat and veg in wholemeal bread ie. turkey, lettuce & tomato would do the trick

Try to avoid simple sugars which can lead to an energy crash in the gym.

Depending on your goals, but a PWO shake isnt a bad idea, protein & carbs like you said yourself, then just make sure you are getting a solid food PPWO meal into you before bed!

Best of Luck
M

Aedh Baclamh

Thanks for the replies.

Weight training 3 days a week (typically Monday, Wednesday and Saturday) and then cardio with team training on Tuesdays and Fridays. Goals include getting to 182lbs by the end of the year (currently at 168lbs), gaining some speed (probably focus on this in the autumn moreso, and to be generally fitter for next year. Body fat is low enough at the moment, guessing around 11%.

So I finish training at 8 - What exactly are my options bearing in mind that I'll be in the old bed by 11. Have a protein/glucose (2:1) shake at 8 and have dinner at 9, or just have my dinner at 8 when I come in from training? I'll also have a shake at 10:30 before bed.


Thanks.

mack1

I am by no means an expert on this, but from what I have read from places like t-nation, bodybuilding.com, John Berardi etc you should have your shake straight away after the gym, sooner the better - and it should 2:1 carbs to protein not the other way around. Then have another meal an hour later - solid food with protein and carbs.

Aedh Baclamh

Woops, was meant to have the 2:1 the other way around.

So you think it'd be okay to have a large meal at 9? Won't have any digestion problems?

justsomebloke

Truthfully I would go for shake straight after your workout, then dinner around 9, then probably something small at around 10-10.15 and then have your pre-bed shake then just before you go to bed

Aedh Baclamh

Cool, cool. I could probably fit the dinner in around 8:30 if the shake doesn't mess me up too much. Should the dinner be massive? Usually have 100g pasta, chicken fillet, and some oil poured over it.

Pre-bed snack is a whey shake with brazil/cashew nuts/almonds...

allabouttone

having a meal around 9... some people can do it depending on their metabolism and what not. i try not to eat past 9 and i have a fast metabolism.

Colm_OReilly

Have you looked into the zone or paleo?

If you move to this style of eating all these questions will become redundant around when to eat and what and what ratio - they take care of themselves with it.

If you've any questions just fire away!
Colm