pre workout meal on diet/evening training

[logan]

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.

3-4 meals a day?? im surpriced that is enough meals..
i thought that the more meals you had per day the better.. the bloodsugar levels were more steady and solid, preventing hunger and muscle loss even more??

so youre think i should cut theese amounts of makros down to 4 meals a day??

no cheatdays to reboot??

i think i would go for 50 grams of oats pre wo, and 30grams of whey isolate including dextrose post wo, what do you think??

:thumup:

[Scrumhalf]

The whole eat every 3 hours myth is bro science. I will post some good references later when I have time. You are not going to shrivel away overnight either, so no need to pound down a bunch of protein in the middle of the night or first thing in the morning either.

Like I said you don't need 8-9 meals a day. I personally can't imagine how one can do 200 calorie meals. If it works for you, fine, go ahead. It won't make any difference vs. 3-4 meals, but 3-4 500-600 calorie meals would be infinitely more satisfying, at least for me.

Your pre and post workout plan looks solid. Add caffeine (a strong coffee or a 200mg caffeine tablet) pre-workout as well. It will help.

And absolutely do 1 cheat day where you up the carbs. Make sure you don't go overboard on fats or calories - you still want to aggregate a good deficit when you add up all the 7 days.

[logan]

The whole eat every 3 hours myth is bro science. I will post some good references later when I have time. You are not going to shrivel away overnight either, so no need to pound down a bunch of protein in the middle of the night or first thing in the morning either.

Like I said you don't need 8-9 meals a day. I personally can't imagine how one can do 200 calorie meals. If it works for you, fine, go ahead. It won't make any difference vs. 3-4 meals, but 3-4 500-600 calorie meals would be infinitely more satisfying, at least for me.

Your pre and post workout plan looks solid. Add caffeine (a strong coffee or a 200mg caffeine tablet) pre-workout as well. It will help.




And absolutely do 1 cheat day where you up the carbs. Make sure you don't go overboard on fats or calories - you still want to aggregate a good deficit when you add up all the 7 days.

okay, i will split the meals to only four pr day, i have allready bought the caffeintablets....:thumup:

one thing though, when i have my resting days from lifting weights, i do cardio, but how long? and intensity of the cardio? and what should i eat before cardio, only protein or should i eat some carbs there also?? i have heard some different openions on this, but my common sence tell me if its high intensity cardio, i will need the carbs to prevent muscleloss.. but if low intensity, my coomon sence tell me i should only eat protein so i can burn the fat on my body??

What are your openions on this? and how would you do it?

[Bouncer]

eat some carbs and protein, train with weights for 40 minutes or so, that will burn off the blood sugar and then when you do cardio your body should be dipping into your fat stores.

cardio should be a brisk slight incline pace but not "intense" if your goal is fat loss.

[Scrumhalf]

Low intensity cardio, 60-65% of your max heart rate.

Use this site to figure it out.

Heart Rate Training Zone Calculator

I would shoot for a heart rate at the top of Zone 1 to the bottom of Zone 2, i.e. about 65% of max.

Go for 45-60 min.

[logan]

Okay, i will try this, i am kind of eager to see how this goes, i am sure the results will be good, Thanks....:thumup: however wouldnt it be good for me to some intense cardio for cardiovascular purposes on diet??(i will of course éat some ekstra carbs for this) or should i wait until i start to bulk??

thanks...:thumup:

[Bouncer]

Okay, i will try this, i am kind of eager to see how this goes, i am sure the results will be good, Thanks....:thumup: however wouldnt it be good for me to some intense cardio for cardiovascular purposes on diet??(i will of course éat some ekstra carbs for this) or should i wait until i start to bulk??

thanks...:thumup:

just realize that intense cardio usually drives your body to eat muscle for fuel. low intensity doesnt.

so yes it is good for cardiovascular purposes but not great for bodybuilding purposes.

[Scrumhalf]

Intense cardio may not be very effective on a 1000 kCal deficit. I am not sure I would do it more than once a week. Play it by ear, but I would find it hard to maintain intensity in your current mode.

[logan]

actually my energy isnt that bad when i first got startet on the diet, the energy levels are not perfekt thouhgt, but i think this diet might work pretty good for me...:thumup: so thanks for all the advice scrum and bouncer..!! great!!:thumup::thumup:

[logan]

The whole eat every 3 hours myth is bro science. I will post some good references later when I have time. You are not going to shrivel away overnight either, so no need to pound down a bunch of protein in the middle of the night or first thing in the morning either.

Like I said you don't need 8-9 meals a day. I personally can't imagine how one can do 200 calorie meals. If it works for you, fine, go ahead. It won't make any difference vs. 3-4 meals, but 3-4 500-600 calorie meals would be infinitely more satisfying, at least for me.

Your pre and post workout plan looks solid. Add caffeine (a strong coffee or a 200mg caffeine tablet) pre-workout as well. It will help.

And absolutely do 1 cheat day where you up the carbs. Make sure you don't go overboard on fats or calories - you still want to aggregate a good deficit when you add up all the 7 days.

what if dont carb up on the cheatmeal days and just get my (2500-3000)calories from fats and protein?? wouldnt that boost my metabolism as there would be alot more food to eat if the right foods where chosen?? what do you think?? just a thought, thanks!!:thumup:

[logan]

what if dont carb up on the cheatmeal days and just get my (2500-3000)calories from fats and protein?? wouldnt that boost my metabolism as there would be alot more food to eat if the right foods where chosen?? what do you think?? just a thought, thanks!!:thumup:

i mean calories from fats and protein only, no carbs at all...:thumup:

[Scrumhalf]

First of all, eating lots of fat is a bad idea regardless of what diet you are on. Secondly, why would you want to do what you are suggesting. Eating carbs is one of the more pleasurable things around - pasta, bread, bagels, etc. etc. Having a free day to eat any carbs you want has got to be the highlight of your week, and you want to forsake it? The hell is wrong with you? :D

[Bouncer]

plus carbs keep muscles full and engergy levels up.

fat and protein will not fill your muscles up very well.

[logan]

it was just a thought...:D not planning on doing it...:whistle just wondering.. there is less calories in protein pr gram,meaning bigger food intake to get your calories... no carbs=no water retention or weight.. as i where saying, just a thought...:thumup::whistle:D

[Scrumhalf]

What Bouncer said. In any low carb diet, you end up depleting muscle glycogen. That's why you tend to look and feel flat when you cut carbs too much Eating lots of carbs will replenish muscle glycogen and make your muscles feel full. It will also reset your metabolism and aid in continued fat/weight loss. Plus it tastes damn good! :thumup: