Okay, so the other day a sports nutritionist modified my diet (see below) to help me achieve my goal: lose some bf while still maintaining my lean muscle.
Below were his suggestions:
am: cardio (4-5 times a week) : 30-1hr
pm: weights (4-5 times a week)...(note: the guys that I will be weight training with have a three day split - weight training 6 times a week)
Cardio: am
20mins-1 hour before:
1 scoop hydroflow XP3 + 1 tsp L-Glutamine + 250 ml water
10ml thermogenic fuel + 200ml water (2 days 'on', 1 day 'off' cycle)
1 Acetyl - L - Carnitine tablet (2 days 'on', 1 day 'off' cycle)
(note, for the past couple of days, Ive been waking up 30 mins earlier and having the pre wo shake, then after 30mins, before I leave for the gym, I have the 'fuel' and tablet.)
Weights: pre and post wo shake:
(20mins - 1 hr before, and ASAP after)
1 scoop hydroflow + 1 tsp L-Glutamine + 1 tblp glucose + 250ml water
meal 1:
1/2 C oats
1 scoop (28gm) hydroflow XP3
meal 2:
1 scoop XP3
1 banana OR 1 apple
meal 3:
100gm tuna in sw
1/2C brown rice
SALAD (about 2 cups)
meal 4:
1/2 C low fat cottage cheese OR 1/2C low fat yoghurt (eg Jalna)
with either:
-25gm almonds/pepitas/sunflower seeds
-1 tblsp LSA
-1 tblsp Udo's oil
meal 5:
100g chicken breast, grilled
2.5C fibrous veggies (occasionaly sweet potatoe)
1/2C white rice (ONLY if train weights pm)
supplememnts:
CLA 6 tablets a day (2 with breakfast/lunch/dinner)
here are my questions:
1) I would appreciate some feedback on the diet
2) if i train cardio and weights together, should I be adding glucose to the pre work out shake? bc at the moment, I am training cardio/weights am, and I havent been adding the glucose to the pre wo shake.
3) if i train cardio in am, and weights in pm...that would be 3 scoops of XP3 for the pre cardio and pre/post weights...is that too much??
...is the pre wo protein shake before cardio needed, could i just have the thermo feul and L-carn tablet?
4) if I do cardio after breaky, should I still have the 'pre cardio' shake?
5) just say I train weights at 4pm, could meal 4 be my pre wo meal (ie., do I still need the pre wo shake?)
6) just say I train weights at 7pm, would i have meal 5 as the pre wo meal (to replace the shake), nd finish off with the post wo shake, or would I have the pre wo shake, train, post wo shake, then meal 5??
...I will most probably be training weights @ either 4 or 7pm, and am confused as to whether the pre wo shakes are needed!
I hope this makes sense, I would really appreciate any feedback :-)
thanks
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12-24-2005, 08:45 PM #1
help please: diet and pre/post workout shakes confusion
Last edited by musclegirl18; 12-24-2005 at 08:52 PM.
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12-25-2005, 12:16 PM #2
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12-25-2005, 03:07 PM #3
- Join Date: May 2005
- Location: Melbourne, Victoria, Australia
- Posts: 8,217
- Rep Power: 2395
Hello!
I can give a few suggestions. With regards to your workout routine. I think 6 days per week for weight training is a little too much. I would do 5 days max. However, I am sure other people might say otherwise, but you should really just monitor it because that with your cardio could = overtraining and exhaustion.
With regards to you meals:
1 scoop hydroflow XP3 + 1 tsp L-Glutamine + 250 ml water
10ml thermogenic fuel + 200ml water (2 days 'on', 1 day 'off' cycle)
1 Acetyl - L - Carnitine tablet (2 days 'on', 1 day 'off' cycle)
1 scoop hydroflow + 1 tsp L-Glutamine + 1 tblp glucose + 250ml water
meal 1:
1/2 C oats
1 scoop (28gm) hydroflow XP3
meal 2:
1 scoop XP3
1 banana OR 1 apple
meal 3:
100gm tuna in sw
1/2C brown rice
SALAD (about 2 cups)
meal 4:
1/2 C low fat cottage cheese OR 1/2C low fat yoghurt (eg Jalna)
with either:
-25gm almonds/pepitas/sunflower seeds
-1 tblsp LSA
-1 tblsp Udo's oil
meal 5:
100g chicken breast, grilled
2.5C fibrous veggies (occasionaly sweet potatoe)
1/2C white rice (ONLY if train weights pm)
As for your questions about pre/post workout shakes. Just make sure that you have eaten about 1-2hours before working out if a normal meal. If it's been longer, opt for a pre-workout shake/meal. Always have a post workout shake after weight training.
I hope my suggestions help...
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12-26-2005, 01:38 PM #4
Thankyou for your feedback sherdi, very much appreciated!
Yes, I felt that he was getting me to have too many protein shakes, especially since he wants me to keep around the 1700cals per day (180gm pro/200gm carb/20-25gm fat). (p.s im around 120lbs, 160ish cm)
wake up: (20 mins before cardio)
10ml thermo fuel + 200ml water
1 acetyl-L-carnitine tablet
(have the above 2days on/1 day off)
cardio
meal 1:
1/2C oats +
1 scoop hydroflow XP3 protein powder (isolate) OR 5 eggwhites
meal 2:
1/2C low fat cottage cheese + 1 tblsp LSA + 5gm natural flavour booster
meal 3:
1/2 C brown rice + 100gm tuna in sw + SALAD
(seasoning: BRAGGS)
meal 4: (post workout, about 1hour before weights):
1 banana + 1 scoop XP3 + 1 tsp L-Glutamine+ 250ml water
post-wo shake:
1 scoop XP3 + 1tblp Glucose + 1 tsp L-Glutamine + 250ml water
meal 5: (about 1 hour after post wo shake)
100g chicken breast grilled (with BRAGGS)
2.5C fibrous veggies (including 75gm sweet potato if train weights in pm)
This gets me to around 1750 cals
Im still a bit confused about having something (i.e., protein shake + carbs) before cardio, I know this sounds stupid, but if I do, it increases the total cal's for the day too much.
on the day 'off' from the thermo fuel, should I have a piece of fruit??
and another thing, I am holding a bit of muscle, and I don't want to lose it!!
so yes, I am still a little confused about the pre/post meals, and whether my meals are okay.
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