Back on the Iron, what about food?

Posted March 4th, 2008 by fmaxs

Hey hey MFT:

Well withe whole Sheriff thing now in the past, time to move on get back to the gym. I decided over the weekend to get back on the iron and get back to my goal of competing some day- so here is my training split and I was hoping for spme guidance on meals.

While I was prepping for the academy I was doing a lot of running and functional full body rutines, so yes I lost some fat but also some of my muscle, so time to pack some muscle back on while at the same time being very conservative on my meals so I can avoid any unwanted pounds.

Training split-

Monday- Chest/Bi's
Tuesday-Quads/Calves
WED Rest
Thur-Shoulders/Triceps
Friday- Back/Hamstrings

I do about 20 minutes of cardio post workout and 2 days a week train abs-

This is what my meals look like-

6am- Oatmeal, Shake made with as follows 8oz Orange Juice, 8oz Kefir (plain lowfat yougurt drink has 14g protein, 1 scoop of whey)

9am- 2 slices of turkey, 1 slice of low fat cheese, apple

Noon- Chicken, steamed rice, veggies OR grilled chicken sandwich on multi grain, or Sushi if out with a client.

3pm- Handful of Almonds

5pm- Pre workout- 1 scoop of whey, creatine, glutamine, BCAA's mixed in gatorade

530pm-645pm-Train

645pm Post workout same as pre-workout

745pm Grilled Chicken or Salmon or Flank Steak, large spinach salad

Before bed- low fat cottage cheese.

ANY advice on this meal plan is greatly appreciated.

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haha yeah

On March 4th, 2008 Stevers says:

I saw pre-workout meal at 5:00pm and then you start working out at 5:30pm. I dont know what you expect to get digested in that short time frame.. maybe a peanut or something... lollol!!! Or perhaps a grain of rice >_<

How much creatine are you taking man? I just do 5g post workout. I guess 2.5g pre and 2.5 post would work.. not sure though

yeah

On March 4th, 2008 fmaxs says:

I do 5 and 5 on the Creatine. My pre workout 30 minutes prior is a drink so it digest quickly. Question for both you and Will or anyone else--

Let's say I decided to train first thing in the AM meaning around 4am, what a pre workout shake suffice as far as fuel goes??

good question...

On March 5th, 2008 will_i_am says:

here's how i'm coming up wiht my answer:
seeing that the point of eating before working out is so that you have fuel to train with and do not need to rely ENTIRELY on stores for fuel, this means that if you're working out alomst as soon as you wake up, you cannot be eating a large meal. a large meal will not only NOT be digested by the time you start to train, it will also leave you feeling horrible, possibly puke and stomach craps, as well as hinder your bodies "other path" since digestion occurs during sympathetic, and parasympathetic is your "use energy" phase... (dont quote me on the last bit, im not sure which is which 100%)...

so i say you'd have to have something small and quick, and the only thing that works here is pure sugar. so some gatorade with whey protein? I would say probably 20-30g of gatorade with <10g of whey? See i would say more protein, (and probably more carbs) but with less than 30 minutes, if you dont have it digested before you workout, then there was no point to eating it in the first place. does this make sense? it does to me :D lol. so sorry if i make no sense.

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Priming your body before a workout [Warmup]: http://www.myfittribe.com/forums/best-ways-prevent-treat-post-work-out-s...

I hear what you're sayin...

On March 6th, 2008 Ravinous says:

... on the eating thing first thing in the morning before you train. Maybe I can help a bit though. When I used to train in the am back home at 5am, i'd always wake up at about 3am to drop a protein shake. I didn't really depend on carbs as much because my focus was staying ripped. It just happened that I always woke up around 3 hungry as hell. It never affected me in a negative way either. But in terms of how much of what, Will can speak on that. I just followed the instructions on the label (but i'd always use heaping scoops).

here you go...

On March 4th, 2008 will_i_am says:

6am- Oatmeal, Shake made with as follows 8oz Orange Juice, 8oz Kefir (plain lowfat yougurt drink has 14g protein, 1 scoop of whey)

9am- 2 slices of turkey, 1 slice of low fat cheese, apple aim for 300-350 calories here. so up the slices of turkey, unless those 2 slices are 75 calories each

Noon- Chicken, steamed rice, veggies OR grilled chicken sandwich on multi grain, or Sushi if out with a client.

3pm- Handful of Almonds add a large piece of fruit. NOTE: if this remains your prework whole foods meal, then you really need to eat something more substantial, such as a loaded sandwich. 2 pieces of whole wheat bread (sprouted if you can :) ), with a few slices of lean turkey/chicken and veggies with a small piece of fruit

5pm- Pre workout- 1 scoop of whey, creatine, glutamine, BCAA's mixed in gatoradeyour preworkout shake needs to be 4:1 ratio of carbs:protein, and since its 30 minutes before workout, 15g protein is too much, you want something like 20-25g of carbs, 5-10g of protein. This is assuming training at 530.

530pm-645pm-Train

645pm Post workout same as pre-workout Now you need lots more carbs, and still thte same ratio... about 3-4:1 so like 60-80g carbs with 30-40g protein. I end up getting about 35g protein with 75-90g carbs

745pm Grilled Chicken or Salmon or Flank Steak, large spinach salad your first whole foods meal after your workout should be approximately 1 hour 15 minutes ---> 1 hour 45 minutes after your shake

as always. my gathered info from many sources $.02

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Priming your body before a workout [Warmup]: http://www.myfittribe.com/forums/best-ways-prevent-treat-post-work-out-s...