Workout on the morning : meal plan

[moudhafer]

Hi guys,

I have a question about my morning workout. I used to train after work, but now i wanted to try morning workouts?
It is not a spam, i searched a lot before i come here to ask.
Here is my plan :
*wake up 6:30
*drink 20G whey +5g BCAA+ 5g Glutamine
*6:40 drink my gainer(made with oat) : 40G Carbs + 12g Proteine
*7:00 drink my preworkout Promera peak400 and head to the gym
*7:30 workout for about 50 minutes
* Shaker with 20G Whey + 5g BCAA +5g Glutamine + 5g Creatine
* 9:30 breakfast at work(oats, yogurt, eggs)

My problem is that i spend the day little bit tired, and worst, 2 on the 3 days i made my workout on the morning i vomited during training! and i think it is because of the fact that i eat nothing except supplments before training! is it true?
I can not eat a meal before training because i have only 1 hour and i do not want to go workout with a full stomach...

someone had the same problem?

Thank you in advance

[gbullock32]

It is not a spam, i searched a lot before i come here to ask.

Everything you posted makes me think this is a lie.

NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Spoiler!

Calculate calorie needs: First get your BMR (Basal Metabolic Rate), then multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure).

BMR= 370 + (21.6 x LBM (Lean Body Mass), Where LBM = [Total Weight (KG) x (100 - Body Fat %)] /100

Next take that number and use an activity factor to get TDEE (more active, use a higher number and lower number for less active) but remember this accounts for all activity and not just exercise (busy job/active life, choose a higher value)-
1.2- Sedentary (desk job and little exercise/activity)
1.3-1.4- Lightly Active Light daily activity, light exercise 1-3 times per week)
1.5-1.6- Moderately Active (Moderately active, moderate exercise 3-5 times per week)
1.7-1.8- Very Active (Physically demanding lifestyle, hard exercise 5-7 times per week)
1.9-2.2- Extremely Active (Endurance athlete, very hard physical job)

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .8 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~.5-1 pound per week and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Spoiler!

Nutrition-
Calculating Calories
Pre, During, and Postworkout Nutrition
How To Ask For Diet Critique
Discretionary Calorie Allowance
Macro/Micro Nutrients Explained
Why 'Clean Eating' Is a Myth
Clean Eating Myth 2
Insulin and Fat Loss
Insulin and Fat Loss 2

Protein-
Protein Needs
Protein Needs 2
Protein Timing

Fat-
Fat Needs
Fat and Testosterone

Meal Timing-
Meal Timing 1
Meal Timing 2

Micro-Nutrient Guide-
Micro-Nutrient Guide

TRAINING

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine
How To Perform Basic Lifts

Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs

Calisthenics routines

Spoiler!

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout".
- Hanging Leg Raises: 4x12
- Planks: 3x1min

SUPPLEMENTS

Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.

This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.

Protein

Spoiler!

Protein supplements are mostly derived from either Milk, Animal, Egg, or Plant sources. They are a powdered food item, made to be convenient to take. Their main purpose is to help you reach your minimum daily needs for protein if you cannot do so with whole foods, outside of that they provide no special benefit to muscle growth and are by no means 'required'.

Types
Whey- The most common, derived from milk and comes in either a concentrate or isolate. It is the cheapest and has a very high bio-availability, good stuff all around. Concentrate is the most common you will see since it requires less processing than an isolate. It is great and just fine for the majority of people. Isolates are another variety, they tend to have a few less carbs and fat, but cost more. They are best for people who have lactose issues.

Animal- Meat based protein, most come from the hooves and other parts that are not used in food; mostly collagen sources. These are usually not the best for bio-availability and are costly compared to a whey protein. They have the benefit of not being an issue to the lactose intolerant, but most prefer other sources for their protein needs.

Egg- From eggs, most are egg white powders. Again these cost more but have good bio-availability and do not aggravate lactose.

Plant- Best for the vegetarian/vegan, and those with very severe lactose intolerance (who still get issues even from isolate). These are sources from pea, soy, hemp, rice, and other plants. They often have multiple sources to form a complete protein source. Most cost more because of the processing involved.

Multi-Vitamins

Spoiler!

Multi-Vitamins are a good way to cover any gaps your nutrition may leave, they are not meant to (and never will be) a replacement for a wide variety of whole foods. Think of them as the spackle of the supplement world, great for covering imperfections, but you would not try and build a house from it.

Fish Oil

Spoiler!

Fish Oil is a good supplement for most, mainly because many do not eat enough fish to reach the minimum recommendation for EPA/DHA. For the most part you do not need to over complicate this one, just find a cheap and reliable brand and go for a dosage that covers your daily needs. These recommendations are 3 grams of EPA/DHA per day.

Creatine

Spoiler!

Creatine Monohydrate is the cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance.

BCAAs

Spoiler!

BCAAs (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you. BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Fat Burners

Spoiler!

Fat Burners primarily do 2 things, suppress appetite and provide energy and focus. They cannot and will not replace a calorie deficit or a proper nutrition plan. Some have other additions, such as Forskolin or Yohimbe which may aid in actual fat loss though, but again the end success of weight/fat loss is proper diet. Work on getting that in order and then, if needed, you may want to look into a fat burner for the final push you need.

Pre-Workouts

Spoiler!

These are designed to provide energy, focus, pump, and endurance; they do so most often with caffeine and other ingredients though there are also non-stimm pre-workouts for those who do not want the caffeine rush. These can aid you if the extra energy is needed but they are not required; if you are fine without them than you can just save your money.

Meal Replacements/Mass Gainer

Spoiler!

These are often little more than a protein supplement with a lot of cheap carbs added in to jack up the calories. Really, just eat more; make a homemade gainer from whole foods: Whole Milk, Oats, Honey, Ice Cream, Whey, Peanut Butter, Fruit; all can be blended up to make a far more nutritious and cheaper gainer than anything you could buy in a tub.

CLA

Spoiler!

CLA is useless, really... Unless you are obese and even then the effects are minimal at best.

Glutamine

Spoiler!

Glutamine is pretty much useless, save your money.

[moudhafer]

If you do not have a usefull answer, ignore my post and thank you ^^

[Jcart159]

If you do not have a usefull answer, ignore my post and thank you ^^

He gave you all the answers you need.

You are just too ignorant to understand.

Also, eat some real food instead of all the supplements. You got tricked into buying them and wasted your money because they aren't doing chit for you.

[SelfMotivated]

If you do not have a usefull answer, ignore my post and thank you ^^

All the information was laid out for you in post #2. It's on YOU, to read through it and try and understand, if you have a question then ask in this thread, but most of it is pretty self explanatory. Before you start reading though take what you "know" about nutrition and throw it out the window, it's most likely just not true.

[moudhafer]

Still no answers, i think that i was not clear enough, sorry... my problem is that i feel unconfortable and i can not train when i eat a real meal short time before i workout!!
During the weekend i do not have that problem, because i have enough time to eat, digest then workout.
that was my question! i said "someone had the same problem?", I did not ask "please tell me how to eat" i can find everywhere how much to eat and how to calculate calorie intake, but thanks! this is not my problem.
I am wondering if some guys have the same problem like ME, which is : short time between wake up and workout, knowing that you have to work for 8 hours just after. If yes, how does your meal plan look like.

[SelfMotivated]

Still no answers, i think that i was not clear enough, sorry... my problem is that i feel unconfortable and i can not train when i eat a real meal short time before i workout!!
During the weekend i do not have that problem, because i have enough time to eat, digest then workout.
that was my question! i said "someone had the same problem?", I did not ask "please tell me how to eat" i can find everywhere how much to eat and how to calculate calorie intake, but thanks! this is not my problem.
I am wondering if some guys have the same problem like ME, which is : short time between wake up and workout, knowing that you have to work for 8 hours just after. If yes, how does your meal plan look like.

You have 2 options then during the week:

1. Wake up earlier and ensure you have enough time to digest.
2. Eat less before your workout.

[Jcart159]

I would train on an empty stomach as I always do, with the exception of the black coffee I have in the morning.

Then, I would just eat afterwards... it's fairly simple.

Also, could you please reply to my statement about the silly amount of supplements you are consuming for no reason other than wanting to waste your own money.

[moudhafer]

Also, could you please reply to my statement about the silly amount of supplements you are consuming for no reason other than wanting to waste your own money.

Of course ^^ well i do not find it "silly amount" i am working-out since almost a year, and i could understand that Whey and BCAA are important to supplement someone's diet, i tried without and with, and i saw a difference. I know that it is "supllement" not a replacement of real food, but with my schedule i can not eat properly, i work 8 hours a day(sometimes more), i am taking night courses, 3hours per day(since i am new in Germany and i have to learn this language), i have no time to eat properly, well i try to make it, but i think that i need supplements, at least Whey and BCAA.
That is it and that costs me not much than 30euros per month.

[moudhafer]

You have 2 options then during the week:

1. Wake up earlier and ensure you have enough time to digest.
2. Eat less before your workout.

I will try to wake up earlier, well 6:30 was too much for me, but i think 6:00 would be fine.
Thanks

[Jcart159]

Of course ^^ well i do not find it "silly amount" i am working-out since almost a year, and i could understand that Whey and BCAA are important to supplement someone's diet, i tried without and with, and i saw a difference. I know that it is "supllement" not a replacement of real food, but with my schedule i can not eat properly, i work 8 hours a day(sometimes more), i am taking night courses, 3hours per day(since i am new in Germany and i have to learn this language), i have no time to eat properly, well i try to make it, but i think that i need supplements, at least Whey and BCAA.
That is it and that costs me not much than 30euros per month.

Are you already getting enough protein from whole foods?

If so, please explain why you think BCAA and whey are important to supplement. If you don't know how much protein you are getting, start there. If you don't know how much protein you should be ingesting on a daily basis, start there.

[moudhafer]

Are you already getting enough protein from whole foods?

If so, please explain why you think BCAA and whey are important to supplement. If you don't know how much protein you are getting, start there. If you don't know how much protein you should be ingesting on a daily basis, start there.

1. I know that it is recommended to have 1.5g protein per kg. I get 1/3 from supplementation and the rest from whole food. My food is about 40% prot, 40% carbs and 20% Fat.
2. Why do i think that Whey and BCAA are important, and why i am taking them just after wakeup? well after 6/7 hours of sleep my body is "starving" and need Amino Acids as quick as possible, i searched and the fastest proetine inorder to stop the breakdown of my metabolism is Whey. Adding to it some BCAA and my body will get what he needs. It is the same thing after workout, your body is breaking muscle fibers, and better to give him nutriments that will be quickly absorbed and used. This is how i understood it. It may be false!

Well i read a lot of articles, i asked and i am making progress(in performance and in the way how my body looks like), so i think(I THINK) that i am on the right way. My question today was because i am trying a new way of training, which is morning workout, and i was not confortable with it. that's why i wanted more informations.

We are all learning, nobody was born knowing everything, and no one knows everything.

[Jcart159]

1. I know that it is recommended to have 1.5g protein per kg. I get 1/3 from supplementation and the rest from whole food. My food is about 40% prot, 40% carbs and 20% Fat.
2. Why do i think that Whey and BCAA are important, and why i am taking them just after wakeup? well after 6/7 hours of sleep my body is "starving" and need Amino Acids as quick as possible, i searched and the fastest proetine inorder to stop the breakdown of my metabolism is Whey. Adding to it some BCAA and my body will get what he needs. It is the same thing after workout, your body is breaking muscle fibers, and better to give him nutriments that will be quickly absorbed and used. This is how i understood it. It may be false!

Well i read a lot of articles, i asked and i am making progress(in performance and in the way how my body looks like), so i think(I THINK) that i am on the right way. My question today was because i am trying a new way of training, which is morning workout, and i was not confortable with it. that's why i wanted more informations.

We are all learning, nobody was born knowing everything, and no one knows everything.

Exactly my point! Which is why I was extremely confused when you told GBullock to ignore your thread, when he provided you with all of the information you don't currently have.

You read a number of articles which aren't necessarily true. You do not need to feed your body immediately upon waking up. You aren't going to lose your muscles overnight lol. If you are drinking whey in the morning, the BCAA is a waste because you are already getting one of the best protein sources from your whey... Lots of misconceptions that could be cleared up by taking the time to read the helpful responses you ignored earlier.

[AbuDina]

Hi guys,

I have a question about my morning workout. I used to train after work, but now i wanted to try morning workouts?
It is not a spam, i searched a lot before i come here to ask.
Here is my plan :
*wake up 6:30
*drink 20G whey +5g BCAA+ 5g Glutamine
*6:40 drink my gainer(made with oat) : 40G Carbs + 12g Proteine
*7:00 drink my preworkout Promera peak400 and head to the gym
*7:30 workout for about 50 minutes
* Shaker with 20G Whey + 5g BCAA +5g Glutamine + 5g Creatine
* 9:30 breakfast at work(oats, yogurt, eggs)

My problem is that i spend the day little bit tired, and worst, 2 on the 3 days i made my workout on the morning i vomited during training! and i think it is because of the fact that i eat nothing except supplments before training! is it true?
I can not eat a meal before training because i have only 1 hour and i do not want to go workout with a full stomach...

someone had the same problem?

Thank you in advance

I start my training @6.30AM every morning so I know how you feel!

What I do is I get up @5.45AM and have myself the following:

1) whey protein shake.
2) 500 ml water
3) Cup of tea or coffee
4) 50g of some form of fast digesting carbs, e.g. Pretzels (it's actually quite nice with my strawberry whey protein shake)

It works pretty well.. give it a try

After my workout I then have the slower digesting carbs like oatmeal so I ensure I have something to keep me going until lunchtime.

p.s.
DO NOT forget the water!!!

[Tombanelas]

I think you vomit on your training because you don't eat properly, you just drink stuff, I think that's so much suplementation. I mean, why don't you just take some of it after the workout? Do you really need that all?

Anyways, when I workout out first thing in the morning I usually eat a banana pre workout and drink a coffee. And water! It helps me a lot, I don't feel an empty stomach and since it's such a light pre-workout I don't feel any disconfort. And I know all about eating too much before workout (when I played soccer with friends had some bad situations) But hey, that's me, I know what works good on me.

[moudhafer]

I start my training @6.30AM every morning so I know how you feel!

What I do is I get up @5.45AM and have myself the following:

1) whey protein shake.
2) 500 ml water
3) Cup of tea or coffee
4) 50g of some form of fast digesting carbs, e.g. Pretzels (it's actually quite nice with my strawberry whey protein shake)

It works pretty well.. give it a try

After my workout I then have the slower digesting carbs like oatmeal so I ensure I have something to keep me going until lunchtime.

p.s.
DO NOT forget the water!!!

Thanks Abudina, I will give it a try

[moudhafer]

I think you vomit on your training because you don't eat properly, you just drink stuff, I think that's so much suplementation. I mean, why don't you just take some of it after the workout? Do you really need that all?

Anyways, when I workout out first thing in the morning I usually eat a banana pre workout and drink a coffee. And water! It helps me a lot, I don't feel an empty stomach and since it's such a light pre-workout I don't feel any disconfort. And I know all about eating too much before workout (when I played soccer with friends had some bad situations) But hey, that's me, I know what works good on me.

Thanks for your reply, i agree that it may be much supplement, I will give it a try to eat just a banana or an apple.