Meal Plan on Workout day?

[kmabd2]

Hey guys,

I had a question regarding my meal plan on my workout days. Do I need to alter my regular meal plan?? If so, Do I have to change it according to what Im doing on the day?? ( Weight lifting as opposed to cardio )

Here are my stats:

About 82 Kgs, 178.5 cm tall, 19% bodyfat

My goal, is to get lean, while building a bit of muscle. I dont care about packing on ridiculous amounts of muscle, but Id like to be ripped. Thats ripped not skinny.I still want a good amount of muscle, along with a low body fat.

Here's what my typical meal plan looks like:

Breakfast @ 10:00am:

2 wholemeal toast
2 low fat cheese slices
1 cucumber

Snack @ 12pm:

1 Fruit ( Apple ) + a cup of green tea

Lunch @ 3-4 pm:

6 Tablespoons of white rice
chicken breast 300g
180g of low fat yogurt
Salad

Snack @ 6pm:

2 fruits

Dinner @ 8:30pm:

All bran Cereal ( 1 cup 250 ml ) + low fat milk ( 250 ml ) + Fruit

1st of all, what do you think of my typical plan?

Now, on my workout days, do I need to adjust this? I mean other than post workout protein shake, do I need to add anything? For instance, if Im going to weight train at night.. do I need to increase my carbs before my workout, say at lunch? If Im doing cardio, do I increase my carbs + protein? Or should I go about my day the same way, except for the pwo protein shake? If I happen to finish a workout during a " snack " time, does my pwo shake replace my snack, or do I take it along with my snack?

Looking forward to your replies.

Have a good day !

[Cumulonimbus]

Read the stickies.

[kmabd2]

Read the stickies.

I had a quick read on what I thought might be relevant before making this thread, but none answered my specific questions. Im a bit of a perfectionist so I just want to make sure Im doing everything absolutely right.

Any chance you could answer some of my questions?

[kmabd2]

Can anyone help answer my questions? I wanna get started tomorrow !!

[Cumulonimbus]

No, have a thorough read, the stickies clearly explain the questions to this thread. Stop being lazy.

[MajorTwang]

Can anyone help answer my questions? I wanna get started tomorrow !!

Get started then.

As a beginner, your diet is actually of fairly limited importance - as long as you are eating sufficient calories & protein, you will grow as fast as you are going to.

Chill out about diet. Read the stickies, work out a diet that supports your training & that you are going to enjoy eating. Concentrate your efforts in the gym instead of trying to micromanage your meals & worry about whether you should have an extra potato on leg day or an extra bit of chicken on chest day.

And stop eating low fat. You're going to need at least 70g per day to support your testosterone level.

[twistedxxx]

Read the stickies.

okay I'm gonna go out on a limb to be ridiculed here...stickies? where? lol may save me from having to start new already answered threads if I could find the stickies LOL

[vinipitta]

okay I'm gonna go out on a limb to be ridiculed here...stickies? where? lol may save me from having to start new already answered threads if I could find the stickies LOL

The top threads in the forum with a Sticky: prefix?

[Cumulonimbus]

okay I'm gonna go out on a limb to be ridiculed here...stickies? where? lol may save me from having to start new already answered threads if I could find the stickies LOL

Sure, make a thread asking where the stickies are located.