pre workout meal on diet/evening training

[logan]

ive been wondering of what to eat before training when training in the evening, any ideas?? im on an 1800kcal low carb diet. what should i eat preworkout when training weights and cardio in the evening(i diet the whole day before workout)should i estimate an amont of calories and eat it from ex oats?? im am afraid that if i eat carbs in the evening, i will ruin the rest of the day and nights diet.... what do you think?? how should i do this?? thanks :thumup:

[Scrumhalf]

Are you prepping for a contest? If so, ignore this post, as there is plenty of very specific stuff that other people with more experience can chime in on. If you are not getting ready for a contest, then read on.

Eat carbs and protein before your workout and after. The pre-workout meal will give you energy in the gym. Post workout meal is the most important thing IMO - I would argue that it is the only thing that really matters.

Don't worry about carbs late in the day and all that garbage - that's bro science. I can't emphasize this enough. You can't trick the body so easily. Not eating carbs at night, eating protein every 3 hours, these are things that have been shown to be not important.

Just hit your macros for the day and keep in mind that the only important meals are pre and post-workout and you'll be fine.

[Bouncer]

what scrum said ^

[logan]

my days are like this:

i eat 15 grams of brown of rice, 125 grams of low fat(1.5%) cottage cheese, four eggwhites in each meal, and i eat every 2 hours, 8 am, 10 am and so on, omega 3-6-9 between meals, 9 meals a day= about 1800-1900= calories a day.... my height is 5.9, my weight is 230lbs, my biceps is 19inches... i hope that will give you an idea of my size, as i dont know my bodyfat%(around 12-15 i think):thumup: i am not prepping for contest, but i would like to be alot lower in bodyfat though.... what do you think i should eat before and after workout, with and without cardio? how many calories? and how much protein? thanks :thumup:

[GrowthMan]

ive been wondering of what to eat before training when training in the evening, any ideas?? im on an 1800kcal low carb diet. what should i eat preworkout when training weights and cardio in the evening(i diet the whole day before workout)should i estimate an amont of calories and eat it from ex oats?? im am afraid that if i eat carbs in the evening, i will ruin the rest of the day and nights diet.... what do you think?? how should i do this?? thanks :thumup:

what are your goals bro?

[logan]

what are your goals bro?

my goal is to get rid of about 7 kg of bodyfat, but i need some openions on what to eat beofre and after training, with and without cardio, so i wont burn the muscles.. the problem is that i can only train in the evening mostly(7-8 pm)so how and which carbs should i use pre and post workout so i wont burn the muscles, and also not ruin the rest of the day and nights diet because of the ekstra carbs i should consume pre and postworkout... hope you understand, my english isnt that great... thanks..:thumup:

[Scrumhalf]

Logan, how old are you?

[logan]

Logan, how old are you?

31 why?

[Scrumhalf]

So I can compute your BMR.

Your BMR is 2160. Assuming an activity factor of 1.3-1.5, I will compute your daily caloric expenditure to be 2800-3200.

So, you are running a solid 1000 calorie deficit. Losing weight should be no problem for you - the key is keeping protein high to minimize muscle loss.

What are your macros? As long as you are getting enough protein, with a 1000 Kcal deficit, you will lose fat. Frankly, your pre- and post-WO fine tuning will make no difference. Just eat enough carbs pre-workout to make sure you have enough energy in the gym and take a protein shake post WO. Beyond that, doesn't matter.

[logan]

So I can compute your BMR.

Your BMR is 2160. Assuming an activity factor of 1.3-1.5, I will compute your daily caloric expenditure to be 2800-3200.

So, you are running a solid 1000 calorie deficit. Losing weight should be no problem for you - the key is keeping protein high to minimize muscle loss.

What are your macros? As long as you are getting enough protein, with a 1000 Kcal deficit, you will lose fat. Frankly, your pre- and post-WO fine tuning will make no difference. Just eat enough carbs pre-workout to make sure you have enough energy in the gym and take a protein shake post WO. Beyond that, doesn't matter.

okay,i eat my meals every 2 hours,8am, 10am, 12am, 2pm and so on out the day.. then if start working out at 7pm, then my last meal before training would be at 6pm(preworkout), and the next meal at 8pm(post workout)... instead of using 15 grams of brown rice at 6pm, i could perhaps use 100grams(to much??) of oats to give me the carbs for training at 7pm??? and then 8pm(post workoutmeal) for ex 20 grams of dextrose?? along with 30 grams of whey isolate protein?? and then back to normal dieting at 10pm... or how would you recommend me to eat and how much of carbs and protein at 6pm(preworkoutmeal and start working out at 7pm)??? and how much protein and carbs again at 8pm(postworkout)??

and wich carbs??

i get about 250-280 grams of protein per day, depending on if i have 8 or 9 meals a day..

what do you think?? thanks:thumup:

[logan]

my days are like this:

i eat 15 grams of brown of rice, 125 grams of low fat(1.5%) cottage cheese, four eggwhites in each meal, and i eat every 2 hours, 8 am, 10 am and so on, omega 3-6-9 between meals, 9 meals a day= about 1800-1900= calories a day.... my height is 5.9, my weight is 230lbs, my biceps is 19inches... i hope that will give you an idea of my size, as i dont know my bodyfat%(around 12-15 i think):thumup: i am not prepping for contest, but i would like to be alot lower in bodyfat though.... what do you think i should eat before and after workout, with and without cardio? how many calories? and how much protein? thanks :thumup:

oh i forgot, theese are the macros....:thumup:

[Scrumhalf]

What % of your total intake is comprised of fats, carbs and protein?

[GrowthMan]

So I can compute your BMR.

Your BMR is 2160. Assuming an activity factor of 1.3-1.5, I will compute your daily caloric expenditure to be 2800-3200.

So, you are running a solid 1000 calorie deficit. Losing weight should be no problem for you - the key is keeping protein high to minimize muscle loss.

What are your macros? As long as you are getting enough protein, with a 1000 Kcal deficit, you will lose fat. Frankly, your pre- and post-WO fine tuning will make no difference. Just eat enough carbs pre-workout to make sure you have enough energy in the gym and take a protein shake post WO. Beyond that, doesn't matter.

What he said.

[logan]

What % of your total intake is comprised of fats, carbs and protein?

carbs=130grams, fats=25grams, protein=295grams pr day, split up in 9 same size, and same calorie meals.. not including pre and post wo meals...

% of what, calories from fats, carbs, protein? or % in grams?

i hope this info answered your question bro...:weights:

[Scrumhalf]

Your macros look good. Frankly you are overthinking this. You don't need 8 meals or 9 meals or whatever. With 1800 kCal, how can you do 8 or 9 meals? Each meal is 200 or 250 kCal! That's terrible - so unsatisfying. There's no need to torture yourself like that. If it were me, I would go with 3-4 meals and a post WO shake. You'll be much happier and saner.