Eating 1 hour before you WO?

[Needhelp]

Is it really necessary?

Right now he's my schedule.

7:00 - 5 egg whites, cup oatmeal, glass of milk

10:50 - homemade protein bar

12:30-school food

2:30 -homemade protein bar

3:45 - chicken breast
4:00-8:00 -work, probably have a protein bar there

8:15 - chicken breast, veggies
9:15 - WO
10:15 Whey with grape juice
10:45-sleep

Is that good or not?

I might try to change my work from 4-7, would that be better? And what should i do on the weekends when i'm working basically the whole day? Just take some homemade protein bars to work?

 

[Needhelp]

bump

 

[TheBigDog]

are you trying to bulk or cut or maintain?

 

[Intenceman]

bump

 

[Needhelp]

Bulk

170lbs now, @ probably 15% BF
6'0

Goal: 180lbs-190lbs @ 8% BF

 

[Baby Gorilla]

Hmmm....

Once again, I'm no expert, but my pre-workout meal is first thing in the morning. Lately, I've been taking my time eating and just chillin before hitting the gym. I find the extra time makes it easier on my stomach, and I don't get that "carb rush" I used to feel from eating, changing, then rushing off to the gym.

It's just good advice to either eat light or take time so your system starts processing it before you work out.

 

[Needhelp]

Maybe I could have a whey with water there instead? And then lift in 15 minutes or so?

 

[QuikFx]

Bro, this diet is great.. in fact i would go so far as to say its probably as close to flawless.. But here is my question. Are you really following it? Like you intend to religiously? Because i have to say that if you are you wouldnt be asking if it looks good because a couple weeks on that and you would be right where you wanted to be and your confidence would be right in check and you would be alot more cockier about it..BUt yeah, the diet is clean and you will get where you want IF you are actually going to do it with the workout and the cardio.

 

[Needhelp]

No, i plan starting it Monday.

I'm not doing any cardio.. this is my first bulk--i'm a beginner..

 

[Needhelp]

In a couple weeks you think i can add 20lbs of muscle and drop my bf by ~10%?

On this diet though, how much muscle do you think i can add in 6 months w/o increasing the bf too much (Maybe even lowering it since i'm a beginner)?

 

[Vageta]

In a couple weeks you think i can add 20lbs of muscle and drop my bf by ~10%?

No. You can't do both nor could you do either of them seperately in that short of a time span. No matter how perfect your diet and workout schedule is you simply can't achieve results that fast unless you're a genetic freak which I doubt is true or you'd not be having to do this in the first place. Drugs can't make miracles happen that fast either.

 

[Needhelp]

I know that.. I was asking the guy who said I could achieve my goals if i stuck to that diet in a few weeks... if he seriously thought that...

 

[Senior Woonaki]

In a couple weeks you think I can add 20lbs of muscle and drop my bf by ~10%?

---- is that ALL you want to do???

Stick to your diet. Train hard and the result you will see wont be as insanely incredible as what you are talking about above, but they will be impressive because they will be the fruit of your labor and discipline. Good luck!!!

 

[Needhelp]

I didn't think I could really do that...

Should've never posted that, lol...

I'm actually probably around 10-12% BF, and want to drop it by 6% or so.. So if i get to 190lbs in a year or so.. how much do you think my bf would've increased>? Then how much weight would i have to drop?

 

[Vageta]

In a years time I don't see why you couldn't hit your goals. 20 pounds of muscle naturally in a year is a lot, however if you're fairly new to weight training then it shouldn't be a big deal. I'd just suggest training hard and putting on mass for about 8 months then switch to a mild cutting mode to lose the fat slowly or else you may get rid of some of that hard earned muscle. Better to take it slowly then to rush it and waste some of your hard work.

Or you could do something like bulk for 2 weeks then cut for 1 or 2. Just don't go crazy on either phase. For the dieting phase just aim to lose any excess fat you may have gained during the mass phase as to keep your bodyfat in check the entire year. Or if you play your cards right you could slowly dip into fat stores throughout the year so by the time you reach your 20 pounds of muscle goal you will be less bodyfat than when you started. Also your diet week will go very efficiently since leptin levels will be nice and high from the bulking phase. By the time your diet phase is over and leptin begins to drop you're right back into a bulk phase.

 

[Needhelp]

Makes: 16 servings

Ingredients:

2 cups natural peanut butter/almond butter/cashew butter
1 3/4 cups honey
2 1/4 cups of protein powder
3 cups dry, uncooked oatmeal


Directions:

Combine peanut butter and honey in a large mixing bowl and heat in the microwave for about 70 seconds. Stir in protein powder and oatmeal. Mix thoroughly. It will be thick!

Press into a 9" x 13" pan. Refrigerate until solid enough to cut and then cut into 16 equal bars. Wrap each bar in foil or saran wrap and store in plastic baggie in refrigerator.

Nutritional Information:
(based upon using natural peanut butter)

Serving Size: 1 bar
Calories: 267
Fat: 5 g
Protein: 18 g
Carbohydrates: 38 g

That's the recipe for the protein bars... Is the honey a bad source of carbs or will it be good?

 

[Lumberg]

I would not say that diet is flawless.

First of all, how do you work out so late in the day and still fall asleep?

Second of all, how much muscle you gain is predicated on how many carbs you eat with your proteins in the several hours after working out. You are eating whey and grape juice, then going to bed.

Ideally you should work out at least 5 hours before you sleep and eat 2-3 moderate carb meals and one pure protein meal immediately before bed.

At the very least, eat a very slow digesting protein immediately before going to bed. Cottage cheese or a steak are the two best choices, assuming you are not rich and cannot afford one of those "night time" formulas.

JC

 

[Needhelp]

Well maybe I could WO after school @ 3:45 till 4:45 and work @ 5...

Would it be better to eat less preworkout, maybe just whey before and then eat a lot postworkout and have 5 hours+ before i go to sleep or eat a good meal, wait an hour to workout and not eat as much postworkout...

 

[RTDurden]

Without a carb source your body will just convert your pre-workout whey into energy (glucose). Have verified this with a glucometer. Depending on what your stomach can handle, get some good carbs and protein before you workout to maximize your energy and muscle building during your workout.

 

[Lumberg]

I have notced I have more energy when the last meal before working out has carbs.

So if you're going to do whey pre-wo have some carbs in there.

JC

 

[Needhelp]

Would oatmeal be good?

 

[Lumberg]

Would oatmeal be good?

yes.

 

[Needhelp]

So this is what it will be?

7:00 - 5 eggs whites, cup oatmeal, a few glasses of milk

10:50 - homemade protein bar

12:30 - school food

2:30 - protein bar

3:30 - Chicken breast, cup oatmeal

4:30 - WO
5:30 - whey with grape juice
6-9(or10)-work
7:30 - protein bar

9:30 - whey with milk

 

[Lumberg]

Looks good except for you last meal.

Whey is good for one thing and one thing only: getting protein into your system fast. It is also out of your system rather wuickly. For this reason it is really only suited to two times of the day: first thing in the morning or immediately post workout.

So anyways your last meal should be, like I said earlier, either a nice juicy steak or some fat free cottage cheese, or half servings of both. The slower digesting the protein, the better, so chicken would be better than whey.

JC

 

[Needhelp]

Ok.. Thanks for the help.

I'll go with cottage cheese cuz Steak is too expensive.

 

[Lumberg]

Ok.. Thanks for the help.

I'll go with cottage cheese cuz Steak is too expensive.

LOL I know what you mean...but be on the lookout for sales at the supermarket, and 93% lean ground beef works too.

Whenever you can get top or bottom round or london broil for less than $3 a pound jump on that shit.

JC