Yet another question for the gods of nutrition out there, I warn you its on the long side.
I usually workout in the evenings around 7pm or so to about 8pm.
Some stats: 5'7", 182 lbs., 29 yrs old, male. I'm just getting back into the swing after 5 years off. At my best I weighed about 165 lbs and lean, when I was heavily into BB.
So I want to drop about 15 lbs and gain back all that muscle i've lost. So my question.
I'm trying to cut/eliminate carbs after 5 pm, but i've read that post workout I need some quick carbs so my body doesnt use protein for fuel. Then about 2 hours later to eat a regular meal.
What i've been doing is having an apple or something equivalent after my workout, then about an hour later having a chicken+salad meal. Then about an hour after that, having a protein shake(25 g protein/3 g carbs/110 cals) before bed.
I've calculated my BMR=1847 and my AMR= about 2900.
Heres my meals in case its relevant:
Meal 1 (7:30am): 1/2 cup oats + protein shake (25 g protein, 3 g carbs, 110 cals)
Meal 2(10:30am): tuna sandwich(1 can) on reduced cal whole wheat
Meal 3(1:30pm): turkey sandwich on same
Meal 4(5:30pm): 1 chicken breast + veggies
Meal 5(9:00pm): chicken caesar salad (just 1 baked chicken breast+romaine lettuce), reduced cal dressing
meal 6(10:30pm): protein shake
Problem1: Im trying to limit carbs after 5pm, so my 9pm meal (post workout) has no carbs, but I dunno if thats good. This is then followed up about an hour later with a protein shake.
Problem 2: my BMR is 1847 and im eating 1675 cals. That too low? I dont wanna slow my metabolism.
Totals: 1675 cals 37 fat 112 carbs 234 protein.
Any advice would be greatly appreciated, and thanks for reading if you've read this far
Elb
I usually workout in the evenings around 7pm or so to about 8pm.
Some stats: 5'7", 182 lbs., 29 yrs old, male. I'm just getting back into the swing after 5 years off. At my best I weighed about 165 lbs and lean, when I was heavily into BB.
So I want to drop about 15 lbs and gain back all that muscle i've lost. So my question.
I'm trying to cut/eliminate carbs after 5 pm, but i've read that post workout I need some quick carbs so my body doesnt use protein for fuel. Then about 2 hours later to eat a regular meal.
What i've been doing is having an apple or something equivalent after my workout, then about an hour later having a chicken+salad meal. Then about an hour after that, having a protein shake(25 g protein/3 g carbs/110 cals) before bed.
I've calculated my BMR=1847 and my AMR= about 2900.
Heres my meals in case its relevant:
Meal 1 (7:30am): 1/2 cup oats + protein shake (25 g protein, 3 g carbs, 110 cals)
Meal 2(10:30am): tuna sandwich(1 can) on reduced cal whole wheat
Meal 3(1:30pm): turkey sandwich on same
Meal 4(5:30pm): 1 chicken breast + veggies
Meal 5(9:00pm): chicken caesar salad (just 1 baked chicken breast+romaine lettuce), reduced cal dressing
meal 6(10:30pm): protein shake
Problem1: Im trying to limit carbs after 5pm, so my 9pm meal (post workout) has no carbs, but I dunno if thats good. This is then followed up about an hour later with a protein shake.
Problem 2: my BMR is 1847 and im eating 1675 cals. That too low? I dont wanna slow my metabolism.
Totals: 1675 cals 37 fat 112 carbs 234 protein.
Any advice would be greatly appreciated, and thanks for reading if you've read this far
Elb