Hi guys, here's my current diet:
8.00am - 60g oats 6/37/5/230 + whey 24/3/1/120 + 10g glutamine 30/40/6/350
8.45am - 10g modern bcaa's + 300mg caffeine
9.00am - 60 minutes lifting
10.00am - 1.5 scoops vitargo 0/55/0/140 + whey 36/5/2/180 36/60/2/320
11.00am - 135g chicken breast 42/0/5/223, 1 cup cos lettuce 1/2/0/8, 1/2 avocado 2/6/10/114 45/8/15/345
2.00pm - 140g tuna 30/0/3/149, 14g almonds 3/3/7/81 33/3/10/230
5.00pm - 135g chicken breast 42/0/5/223, 1 cup cos lettuce 1/2/0/8, 1/2 avocado 2/6/10/114 45/8/15/345
8.00pm - 200g 95/5 ground beef 43/0/10/260, 1 cup broccoli 7/12/0/54 50/12/10/314
total - 239/119/58/1904
I wanted to substitute the lettuce and avocado in my 11am post workout meal for brown rice. How many grams of carbs would be good here? I'm not trying to bulk either, trying to build lean muscle.
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01-25-2012, 02:36 AM #1
- Join Date: Jan 2012
- Location: Melbourne, VIC, Australia
- Age: 32
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Help needed with post workout meal
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01-25-2012, 03:49 AM #2
I'd suggest your calorie intake of 1904 is a bit low.
There's a lot of conflicting information about post workout nutrition, so don't fret too much. as for how many grams, depends on what your goals for the day are.
I typically consume 45g simple carbns & protein after workout as I work out at 5.30am and it sets me up for the day, and I then consume 50g of complex carbs in the way of oats, along with 20g protein an hour or so later. Works for me. Others will advise you don't need carbs, or to limit them. I guess you'll have to trial end error what you need. My current diet keeps me energised and I like it, but others may find its too much carbs for them.
Go for 50g of complex carbs and see how that goes."I'll do today what others won't so I can do tomorrow what others can't" - such a fitting quote for bodybuilding!
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01-25-2012, 03:55 AM #3
- Join Date: Sep 2010
- Location: New York, New York, United States
- Posts: 52,345
- Rep Power: 323443
Your diet plan and goals are odd.
For example, you say you're not trying to bulk, but that you're trying to build "lean body mass". So, you're trying to gain weight without gaining weight?
Also, you're taking useless supplements like glutamine and consuming whey and then BCAA's, despite whey protein's high concentration of whey. You're also eating 7 meals per day, each the caloric equivalent of a glass of milk. Why would you do that? You're also consuming a hazardous amount of tuna. Your dietary fat intake is insufficient, yet your protein intake is much higher than necessary. Total caloric intake is likely too low, but you don't mention your TDEE and your goals don't really make sense, so it's hard to say.
Anyway, it looks like your diet was designed by a supplement company to be effective at making them money. If you want to learn how to design a program that is effective for you, please see:
http://forum.bodybuilding.com/showth...hp?t=121703981
http://forum.bodybuilding.com/showth...hp?t=136691851
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01-25-2012, 04:02 AM #4
So what? Some of it is based on extrapolation from irrelevant studies making it incorrect and some of it is correct.
I typically consume 45g simple carbns & protein after workout as I work out at 5.30am and it sets me up for the day, and I then consume 50g of complex carbs in the way of oats, along with 20g protein an hour or so later. Works for me.
Go for 50g of complex carbs and see how that goes.
OP, check out pages 3 to 5.
http://user210805.websitewizard.com/...R-Jan-2008.pdf
and
http://forum.bodybuilding.com/showth...hp?t=123915821
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01-25-2012, 04:05 AM #5
whey takes 1-3 hours to digest. You can draw the conclusion from that fact that supp companies say you need it for the 30 min PWO window when in fact it doesnt digest even close to that aka marketing stupid claims. Eat when you want and have it fit your satiety levels. Personally i like eating PWO because im starving so i go home and eat chicken and potatoes. No need for a stupid shake that will leave you hungrier than before
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01-25-2012, 04:21 AM #6
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01-25-2012, 04:30 AM #7
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01-25-2012, 04:31 AM #8
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01-25-2012, 04:45 AM #9
- Join Date: Jan 2012
- Location: Melbourne, VIC, Australia
- Age: 32
- Posts: 61
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what's odd? I want to put on muscle and not put on fat doing so, possibly even dropping bf at the same time.
when did i ever mention the word bulk? i said i want to build lean muscle. ideally i want to gain muscle but loose weight at the same time. and yes it can be done, in the past i dropped 10% bf staying the same weight.
it helps with keeping my hunger under control. there's no harm doing this, it's better than 3 large meals with 60-80g of protein per. i find eating smalls meals 3 hours apart works best for me.
BS.
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01-25-2012, 04:51 AM #10
- Join Date: Sep 2007
- Location: Florida, United States
- Age: 51
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It is an unrealistic goal for most people other than deconditioned athletes or newbies. Just cuz you did it before doesn't mean you will be able to do it again. I would pick a main goal (LBM gains or fat loss) and make sure you set up your caloric intake according to that main goal, and then make sure you lift.
Oh yeah, if you are eating tuna every day, then don't be so quick to call b.s. on what pug told you.
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01-25-2012, 04:52 AM #11
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01-25-2012, 04:53 AM #12
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01-25-2012, 05:14 AM #13
- Join Date: Jan 2012
- Location: Melbourne, VIC, Australia
- Age: 32
- Posts: 61
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.
"nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child's developing nervous system."
fda.gov/food/foodsafety/product-specificinformation/seafood/foodbornepathogenscontaminants/methylmercury/ucm115662.htm
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01-25-2012, 05:26 AM #14
And? WonderPug said:
"you say you're not trying to bulk"
You responded:
"when did i ever mention the word bulk?"
You just acknowledged that you said "I'm not trying to bulk", which is exactly what WonderPug claimed. Why ask "when did i ever mention the word bulk?", other than because you forgot what you said?
"nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child's developing nervous system."
fda.gov/food/foodsafety/product-specificinformation/seafood/foodbornepathogenscontaminants/methylmercury/ucm115662.htm
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01-25-2012, 05:26 AM #15
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01-25-2012, 05:32 AM #16
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01-25-2012, 05:42 AM #17
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01-25-2012, 05:43 AM #18
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01-25-2012, 05:50 AM #19
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01-25-2012, 05:55 AM #20
Your call.
i've been eating 2 small tins a day as part of my diet for nearly 12 months. on other forums this topic has come up many a time, and some of those members were consuming in excess of 500g of tuna per day
There have also been members on this board that have made wild claims that must be B.S. There are also members who have claimed they've been diagnosed as having mercury poisoning after having symptoms. If the evidence is too long for you to read, I'm not going to post here anymore to convince you to look at the evidence. As I said, your call.
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01-25-2012, 06:00 AM #21
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01-25-2012, 07:14 AM #22
Seriously????? I think my post was quite balanced. Like I said, there's conflicting information over the years about the benefits and timings of PWO nutrition, and that's my point - trying to point it out to the OP.
The rest of my post suggests quite clearly to trial things and see what works for him. Me, personally, I workout at 5.30 am after 7 hours of consuming no nutrients, so I like to put in some simple carbs. It gives me a boost. Like I said, others will give different opinions.
50g of carbs after a workout - no need for it, and no need not for it.
Simply answering the question of the OP. Its less carb consumption than his current PWO.
Anyway, OP - figure out what works best for your macros for the day, and what leaves you satisfied and energised for the day."I'll do today what others won't so I can do tomorrow what others can't" - such a fitting quote for bodybuilding!
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01-25-2012, 07:37 AM #23
Seriously.
I think my post was quite balanced. Like I said, there's conflicting information over the years about the benefits and timings of PWO nutrition, and that's my point - trying to point it out to the OP.
The rest of my post suggests quite clearly to trial things and see what works for him.
50g of carbs after a workout - no need for it, and no need not for it.
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01-25-2012, 07:43 AM #24
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01-25-2012, 02:15 PM #25
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01-25-2012, 03:08 PM #26
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01-25-2012, 04:47 PM #27
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01-25-2012, 04:58 PM #28
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01-25-2012, 04:58 PM #29
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01-25-2012, 05:01 PM #30
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