question about diet and bedtime snack

[vg1129]

Hello, I'm pretty new around here but basically I want to lose about 20-25 lbs so I've come up with a diet similar to one I did with a trainer last year.

This is what it looks like:

(615 am0
3 eggwhites
plain oatmeal with splenda and cinnamon

(7 am)
Workout--> 1-1.5 hrs cardio (spinning 4 times/week, jogging/stairmaster other 2 days, rest on sundays), alternating upper/lower weight training with small weights 4 times/week.

PWO
Elite Whey Berry Blast (1 scoop) with 6 oz water

(10-1030 am)
Nonfat yogurt

(1230-130 pm)
4-6 oz clean protein (chicken, tuna, fish, etc) with big salad and f/f Italian dressing

(330-4 pm)
Nonfat yogurt

(630-7 pm)
4-6 oz clean protein, green salad with f/f italian, and mixed green veggies (broccoli, spinach, etc)

Does this look OK? I get really hungry at about 930 pm. Last night I had some F/F cottage cheese and it filled me up. Is it OK to eat around this time? Any other snacks I should consider? I'm scared to be eating too late, so any suggestions would help! i LOOOOVE cottage cheese so if I could add it anywhere else that would be GREAT!


Thanks in advance!!!! )

[MiamiE]

Protein shake is probably your best bet, but I am no expert.

[Stecman]

Ya man cottage cheese is great for right before bedtime -- I try to stay away from my protein shakes because the protein absorbs fast and you want it to soak in there while you sleep. Cottage cheese is much better.

On a separate note, a lot of people say to stay away from right before bed but if I've worked out hard I figure my body needs it and eat some of that too.

[Mikey Palmice]

have a half cup or a cup of low fat cottage cheese and 2 tablespoons of natural peanut butter. The peanut butter will slow the absorption of the protein in the cottage cheese and keep you anabolic through the night.

or some casien protein

[MiamiE]

There ya go! You're on the right path!

[vg1129]

GREAT! you guys just made my day! thanks for the help! How does the rest of the diet/workout look?

[vg1129]

hellooo?? anyone? just wondering if the diet/workout plan are ok! THANKS!!!!!

[Mikey Palmice]

Originally Posted by vg1129

hellooo?? anyone? just wondering if the diet/workout plan are ok! THANKS!!!!!

maybe have some carbs with your post workout protein. Unless that whey you take already has em in there. I use oats with my protein shakes.

[formula1]

Originally Posted by Mikey Palmice

maybe have some carbs with your post workout protein. Unless that whey you take already has em in there. I use oats with my protein shakes.

x2. I eat some simple carbs PWO.

[girevik]

high protein is your best bet..

the hunger at night is a great sign of fat loss though

[Dr Clay]

Eating before bed is not bad for fat loss; eating the wrong thing before bed is! Eat plenty of protein before bed. I have many of my clients do ff cottage cheese, protein in fiber one cereal, or an egg white omelet before bed.

You might benefit from taking a look at a video I posted on youtube about nutrition for fat loss. Go to www.youtube.com/drclayfitness to check it out.

[40-Yard Dash_2]

Originally Posted by vg1129

This is what it looks like:

(615 am0
3 eggwhites
plain oatmeal with splenda and cinnamon

(7 am)
Workout--> 1-1.5 hrs cardio (spinning 4 times/week, jogging/stairmaster other 2 days, rest on sundays), alternating upper/lower weight training with small weights 4 times/week.

PWO
Elite Whey Berry Blast (1 scoop) with 6 oz water

(10-1030 am)
Nonfat yogurt

(1230-130 pm)
4-6 oz clean protein (chicken, tuna, fish, etc) with big salad and f/f Italian dressing

(330-4 pm)
Nonfat yogurt

(630-7 pm)
4-6 oz clean protein, green salad with f/f italian, and mixed green veggies (broccoli, spinach, etc)

Does this look OK? I get really hungry at about 930 pm. Last night I had some F/F cottage cheese and it filled me up. Is it OK to eat around this time? Any other snacks I should consider? I'm scared to be eating too late, so any suggestions would help! i LOOOOVE cottage cheese so if I could add it anywhere else that would be GREAT!


Thanks in advance!!!! )

You need essential fatty acids, more fruit, and carbs post workout.

[40-Yard Dash_2]

Monounsaturaed Oils
Olive, Canola, and Peanut

Polyunsaturated Oils
Safflower, Sunflower, Corn, Soybean, and Cottonseed

Omega-6
Leafy veggies, seeds, nuts, grains, veggie oils (Safflower, Sunflower, Corn, Soybean, and Cottonseed), and poultry fat

Omega-3
Oils (canola, flaxseed, soybean, walnut, wheat germ; liquid or soft margarine made from canola or soybean oil) Nuts and seeds (butternuts, flaxseeds, walnuts, soybeans)

EPA and DHA- Fatty coldwater fish (mackerel, salmon, bluefish, mullet, sablefish, menhaden, anchovy, herring, lake trout, sardines, tuna)