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Thread: Night time training and meals?
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05-10-2010, 11:14 PM #1
Night time training and meals?
Ok so im trying to rip up for summer. Im 6'4'' tall 235 lbs 12% B.F.
i get up at 6:45 a.m.
meal 1 7:00 a.m.
60 g whey
60 g oat meal
some EFA's
meal 2 10:00 a.m.
cottage cheese 60 g
1 - 2 pieces of fruit
EFA's
meal 3 1:00 p.m.
60 g of chicken breast
brocolli or spinach
EFA
meal 4 4:00 p.m.
60 g of chicken breast
brocolli or spinach
EFA's
meal 5 7:00 p.m.
48 g whey
1 - 2 pieces of fruit
8:00 p.m. to 9:30 p.m. train
10:00 p.m.
50 g whey 100% isolate
30 g of waxy maize
30 g of cytosport cytocarb II
5 g leucine
10 g BCAA
my predicament is should i have a 7th meal at 11:00 p.m. of cottage cheese and EFA's or just have my shake and go to sleep at 12:00?
Again right now i am trying to lean out so i am leading toward just having my PWO shake and then getting to sleep.
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05-10-2010, 11:48 PM #2
I would add some fruit in with your 1st meal and pull it out of the rest of your meals, ESPECIALLY the pre-training meal.
meal 1 7:00 a.m.
10 Egg whites & 2 Omega-3 eggs
60 g oat meal
1/2 cup berries (strawberries or blueberries)
meal 2 10:00 a.m.
cottage cheese 60 g
1 - 2 Slices of ezekiel bread
meal 3 1:00 p.m.
60 g of chicken breast
brocolli, spinach or asparagus
meal 4 4:00 p.m.
60 g of good quality steak (trimmed NY strip or Top Sirloin)
brocolli, spinach or asparagus
meal 5 7:00 p.m.
60g Chicken Breast
2 tablespoons of almond butter or peanut butter
8:00 p.m. to 9:30 p.m. train
10:00 p.m.
50 g whey 100% isolate
30 g of waxy maize
30 g of cytosport cytocarb II
5 g leucine
10 g BCAA
meal 7: right before bed
60g lean steak
You want the majority of your carbs early in the day to fire up your metabolism. No carbs before training so your running off bodyfat instead of a bunch of glycogen. Ditch all the EFA's, some good healthy fats from food sources will help slow and regulate digestion rates.
Your probably goin to want to run a good fiber supplement as well.
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05-11-2010, 08:51 AM #3
thanks for the feed back. i was thinking of reducing my fruits on the preworkout but thought it would be better for the energy boost of the fruit to help with my training session. But if my goal is fat loss and not muscle gaining then i guess you are right and i should drop carbs after 12:00 p.m. - 1:00 p.m. and just stick with brocolli or spinach with my other meals because even though they are carbs it is a negligible amount and chris aceto says he doesn't even count green veggies as carbs. But why ditch the EFA's? I normally get flax seed meal in the a.m. with my oatmeal, and i have "naturally more peanut butter" with 1-2 of my protein meals which has added flax oil in it. the efa's im getting with my meals is 4 fish oil caps 2 cla caps and 2 caps of sesamin. I take those with either 3 or 4 of my meals. Sometimes for my a.m. meal i will do a shake with the oatmeal and instead of flax seed meal, i will use 1 tbsp of flax oil, 1 tbsp of olive oil. everyone through in your two cents. thanks.
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05-17-2010, 12:58 AM #4
bro, your diet looks good, but i would add more fats (have the skin with your chicken meals). you dont need to take efaa's at every meal. take a tbspoon of carlsons fish oil in the morning, and another tbsp in the afternoon. also get rid of the fruits at 7pm and if u have to, replace them with fats such as a handful of almonds or a tablespoon of p.b.
the postworkout meal is over kill. definetly get rid of the cytosport product and the waxy maize. replace those two with 1 cup (dry) of old fashioned rolled oats oatmeal. i prefer to soak the oats in hot water before my workout and consume with my protein shake afterwards, (or you can just blend them with your protein powder and water in a blender). id also pull in 50 grams of casein instead of a whey, PWO, especially since you will be going to bed shortly after. i LOOOOVE optimum nutritions casein protein powder!!!!!! it tastes great and keeps me FULL!!
other than that your diet looks pretty good!!
-C
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