Breakfast before gym? Also, workout advice?

SpatialPlanning

That time of year again to get back into the gym..

My new gym opens at 7am so I have 45 mins-1 hour of free time in the morning to get in and get a workout done. Should I eat before hand or will straight away afterwards do? Will I be weak without eating before a workout or will eating just make me feel bloated? I don't know if this is specific to me or if there is a common rule of thumb to follow..

I will only need to use the gym in the morning time from Tuesday-Thursday. The rest of the time I am more flexible and have more free time.

Also, in terms of a workout...

I'm 27, about 6'0 (6'1 on a good day:cool:), and weigh about 73kgs. I'm quite fit but not very strong (slim build). I realise that eating a lot more, and more frequently (and better, probably) is a must so I will try to do that. Any advice or recommendations on a workout that I could use? I'm essentially a beginner (I usually go to the gym for 3 months a year over the winter and concentrate on sports for the rest of the year). Stick to things like squats/deadlifts/benching? My aim is to get a little bigger and much stronger.

Thanks for any help!

A Primal Nut

Personally I feel sick if I exercise a lot after eating, football or gym; although if it's only a small breakfast I'd probably be ok. But I still feel much better going to the gym, working up an appetite and eating after.

SpatialPlanning

A Primal Nut wrote: »

Personally I feel sick if I exercise a lot after eating, football or gym; although if it's only a small breakfast I'd probably be ok. But I still feel much better going to the gym, working up an appetite and eating after.

Thanks for the reply! Yeah, I was figuring that I'd be better off going straight in and eating afterwards.

Anyone have any advice on a workout?

PauloConn

I just get up, take a multi-vitamin and then water while i train in the morning. Get some porridge with flax meal and protein powder about 30 minutes after training.
Best feeling ever.

swiftman

my way would be to eat two or three weetabix before, enough for energy but not for filling your belly. full belly = lazy in the gym.
eat plenty after if you want to be bigger. im 6ft 2'' nearly 22 and weigh between 96- 100kg. (15-16 stone) i wouldnt consider myself fat, chubby legs thats all.

73kg for me seems small, thats like taking 1/4 of me away :eek: think i was 12stone when i was 13 years old.

not the best to tell you what weights to do, ill leave that up to others. wanted to share my thinkings with you

Definitely eat before the gym. If you're eating your dinner at 7 in the evening and going to the gym at 6 - that's 11 hours without food. You're not going to get the best out of your body without supplying it with fuel.

Some chicken and nuts would be ideal.

SpatialPlanning

Well, my work schedule is changing soon so I should be able to have breakfast around 8.10, a snack at half 10, lunch at 12.30, snack at 4, dinner anytime between 6-11 depending on the day.. I'm living abroad and finding specific foods can be tricky here. Things like chicken, tuna, nuts, eggs, vegetables, fruits are easy to come by. Wholegrains, oatmeal, porridge are nearly impossible to find (or very very expensive).

Assuming I will be going to the gym on Monday evenings, Wednesday mornings, Friday evenings, Saturday afternoons - can anyone recommend a workout program? I looked at starting strength and will give that a go if I can't find anything else.

Thank again for the help! Much appreciated.

double GG

Perhaps not a full breakfast, but grab a few almonds, an apple or something quick.

I generally can't stomach a alrge breakfast pre-workout, but some sort of food is required for you to work out efficiently.

Stench Blossoms

I can't eat anything big before training in the morning. I usually have a yogurt and have my breakfast as soon as I can.

mufcboy1999

Any advice or recommendations on a workout that I could use? I'm essentially a beginner

Stick to things like squats/deadlifts/benching?

Base your training around these 3 exercises anyway, you need them. 1rm (1 rep max) all 3, lift 80 % of it for 4 sets 6 reps... im guessing your an ectomorph(slim,hard gainer) by your description, so if your looking to put on size, your sessions should be short and intense keeping in the lower rep range aswell as keeping the cardio to a minimum.

p.s a good training buddy would do you wonders while lifting heavy.

My aim is to get a little bigger and much stronger.

Eat, Eat and eat ! aim for around 3000 kcals per day. You'll need to be in a surplus of calories to grow, if you have a smart phone download a calorie counter app which is ideal for people starting out calculating their macros (calories).

Should I eat before hand or will straight away afterwards do?

its up to you really, training on an empty stomach is more beneficial imo as your bodys stored fat is its main fuel source rather than the breakfast you just shoved down your throat. If your just starting out, maybe a protein shake or even a hit of caffeine if you really feel you need something.

Will I be weak without eating before a workout or will eating just make me feel bloated?

Again each to their own, your bodys like a clock give it few days and you'll be use to training on an empty stomach. At first if your use to eating before training it will be hard but after a week or so you'd adjust. If your going to eat, keep it light it will prevent possible bloating or a slug-ish like feeling.

drdeadlift

SpatialPlanning wrote: »

That time of year again to get back into the gym..

My new gym opens at 7am so I have 45 mins-1 hour of free time in the morning to get in and get a workout done. Should I eat before hand or will straight away afterwards do? Will I be weak without eating before a workout or will eating just make me feel bloated? I don't know if this is specific to me or if there is a common rule of thumb to follow..

I will only need to use the gym in the morning time from Tuesday-Thursday. The rest of the time I am more flexible and have more free time.

Also, in terms of a workout...

I'm 27, about 6'0 (6'1 on a good day:cool:), and weigh about 73kgs. I'm quite fit but not very strong (slim build). I realise that eating a lot more, and more frequently (and better, probably) is a must so I will try to do that. Any advice or recommendations on a workout that I could use? I'm essentially a beginner (I usually go to the gym for 3 months a year over the winter and concentrate on sports for the rest of the year). Stick to things like squats/deadlifts/benching? My aim is to get a little bigger and much stronger.

Thanks for any help!

Try it out on an empty belly and see how you feel it might work well or might not.
If not try some fast sugars with amino before during and then make sure you have a bit of food after.
Lots of this stuff can be trail and error.

SpatialPlanning

Thanks for the info and tips, lads. Nothing left to do now except tear into it and see how I get on!

Armin_Tamzarian

I go at 0730 in the morning.
I get up at 0600 and eat a bowl of muesli and a slice of wholemeal toast with peanut butter, I also have a protein shake.

Previously, I had tried early morning training after having nothing except the protein shake.
I noticed a big improvement when I started eating a proper breakfast beforehand.

horsemaster

SpatialPlanning wrote: »

That time of year again to get back into the gym..

My new gym opens at 7am so I have 45 mins-1 hour of free time in the morning to get in and get a workout done. Should I eat before hand or will straight away afterwards do? Will I be weak without eating before a workout or will eating just make me feel bloated? I don't know if this is specific to me or if there is a common rule of thumb to follow..

I will only need to use the gym in the morning time from Tuesday-Thursday. The rest of the time I am more flexible and have more free time.

Also, in terms of a workout...

I'm 27, about 6'0 (6'1 on a good day:cool:), and weigh about 73kgs. I'm quite fit but not very strong (slim build). I realise that eating a lot more, and more frequently (and better, probably) is a must so I will try to do that. Any advice or recommendations on a workout that I could use? I'm essentially a beginner (I usually go to the gym for 3 months a year over the winter and concentrate on sports for the rest of the year). Stick to things like squats/deadlifts/benching? My aim is to get a little bigger and much stronger.

Thanks for any help!

One of the great benefits of working out before breakfast enables a person to burn faster/more for that workout. But I think you don't need to do this as I think you need to add a bit more 'bulk'. Take a protein shake or a yoghurt cup and start your workout. You can have a more substantial breakfast once you get back. Try nto to do seasonal gym training like you are doing now. Instad, incorporate a regular gym regimen into your sports workout. You will benefit much more in your sports. The exercoses you picked are great but you might want to start adding in more. Compound exercise like you have mentioned are good but there are other exrcises that are more specific for a hitting a particular spot. But the exercise should be great by themselves if you don't have time. Good luck!

Hailhail1967

I like to eat before the gym but if your eating ten minutes before the gym you won't realistically be getting energy from that food, unless of course you eat jelly bean like GSP (ufc fighter).

Allot of this is down to personal preference, so play around with some eating habits for a week or two and make an informed decision based on how you felt, the body is the best guide you could have.

As for a program, nothing wrong with starting strength, but any of the well known starting programs that are everywhere online are fine. Concentrating on the major lifts and be consistent and your on the right path.

DAINGNE

SpatialPlanning wrote: »

That time of year again to get back into the gym..

My new gym opens at 7am so I have 45 mins-1 hour of free time in the morning to get in and get a workout done. Should I eat before hand or will straight away afterwards do? Will I be weak without eating before a workout or will eating just make me feel bloated? I don't know if this is specific to me or if there is a common rule of thumb to follow..

I will only need to use the gym in the morning time from Tuesday-Thursday. The rest of the time I am more flexible and have more free time.

Also, in terms of a workout...

I'm 27, about 6'0 (6'1 on a good day:cool:), and weigh about 73kgs. I'm quite fit but not very strong (slim build). I realise that eating a lot more, and more frequently (and better, probably) is a must so I will try to do that. Any advice or recommendations on a workout that I could use? I'm essentially a beginner (I usually go to the gym for 3 months a year over the winter and concentrate on sports for the rest of the year). Stick to things like squats/deadlifts/benching? My aim is to get a little bigger and much stronger.

Thanks for any help!

Hitting your nutritional goals by the end of the day is far more important than nutriant timing. I know people who don't eat a bite before the gym and look great. Don't worry about small things like this, you're main focus should be hitting your macronutrient & caloric goals by the end of each day & hitting the gym consistently.
What kind of sports to you play during the summer? You can't really pack on a whole lot of size during a 3 month period, especially when you're going to spend the next 9 months doing some form of cardio.

Hailhail1967 wrote: »

As for a program, nothing wrong with starting strength, but any of the well known starting programs that are everywhere online are fine. Concentrating on the major lifts and be consistent and your on the right path.

I've heard great things about this workout too.

SpatialPlanning

Thanks for all the help so far! Just a bit of an update;

I have been able to get the gym in the evening time so the breakfast issue isn't really an issue any more. Because of my work hours I find that I struggle with the nutrition side of things. On an average day I eat the following -

8am - Breakfast - Usually cereal with some nuts or seeds.
12pm - Lunch - School lunch (I'm a teacher) with rice, some veg, a small portion of meat or fish, a bowl of soup. Pretty filling.
5-8pm - Dinner - Standard meal of rice, veg, meat, some soup again.
10ish pm - Late dinner - anything ranging from some large dumplings to another full meal to fast food to scrambled eggs.

I also take a protein shake after each workout. Should I be taking more?

^^This would be an average day but sometimes my work week means that I don't have time for dinner at 5pm and must wait until 8pm (in transit). I know that I have big gaps from breakfast to lunch and lunch to dinner. Any ideas on what I could eat? Will snacking on nuts/vegetables/fruit fill this gap? I am living in Asia so it's often hard to find foods similar to what I would eat in Ireland. 4 days a week I can't cook myself dinner because I'm going between jobs.

With regards to my workout;

The basic starting strength program consists of 2 workouts, each with 3 workouts in it. I go to the gym 3 times per week alternating from A to B each visit.
A = Squats, Bench, Deadlifts
B = Squats, Bench, Power Cleans

Should I be adding more exercises to these or just stick with the three? Also, my technique for power cleans is a bit suspect but there is nobody in my gym who can help me with them. Should I just keep going with them and keep trying to work it out, or should I do different exercises?

Thanks again!