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[cassiegose]

I think its time for me to start one of these to see if you guys can offer any suggestions.

7/14

Meal one: 1/2 banana, 1/2 protein shake, green tea
training:
weighted lunges- down and back aerobics room three times
Push ups: 3 sets of 15 incline and 3 sets of 15 decline (is this too many?)
Wide grip lat pull down: 3 sets of 8
bicep curls: 3 sets of 8
Also did some shoulder lifts (not sure what they're called exactly)
and did some jumping jacks, box jumps, and jump rope between sets

Meal two: 1/2 banana, oatmeal with protein, green tea
Meal three: apple, can of tuna
Meal four: spinach chicken salad w/ nuts and avacado
Meal five: zucchini, mushrooms, fat free cheese/cottage cheese mixture
taught one hour spinning class (very easy class)
Meal six: spinach chicken salad

7/15

meal one: 1/2 banana, 1/2 protein shake, green tea
training: stair sprints 3 sets of 10 with a recovery lap in between
meal two: frozen berries, oatmeal with protein, green tea
meal three: apple, chicken
meal four: spinach salad with chicken
meal five: zucchini, muchrooms, chicken, fat free cheese
meal six: brocolli, peppers, carrots, sliced turkey and ham

I tend to eat the same things every day as its easier to prepare that way. I've eaten a lot of chicken the past couple of days because I cooked a huge batch on Monday night as I had a busy couple of days ahead and knew I wouldn't have time to cook much. I also need to go grocery shopping so have limited veggies in the house right now. As for the cottage cheese on Monday, meal five... I know thats a no-no but it was on hand and it was easy to I went for it. :)

[swanso5]

- may as well have a full shake/banana before training if you're stomach can handle it
- i would say it';s too much...spread over 2 workouts...remember for every chest rep you do you must do 2 back reps

[katiesuarez]

Are you not having whey immediately following your workouts? Also, fruit right after weights will restore glycogen in the liver. Have some simple carbs instead to restore muscle glycogen.

What happened to the second half of the banana on the 15th?

[Christopheel]

No, simple carbs doesn't restore muscle glycogen, complex one does. And hum, fruits are simple carbs mostly ...

Post-Workout simple and then on post-workout meal (the meal after PWO) add complex carbs or simple+complex directly PWO

Well from what I know this is it !

But using fruits PWO isn't great because it will screwed proteins absorption.

Personally if I want a minimum benefits from my day's fruit I must eat it PWO so i just take my PWO shake and carbs, 30 minutes later I eat fruit, 30 minutes later my PWO meal.

And cassie, your workout and diet needs to be work on.

-Make Breakfast, BIGGER. 1 Egg + Oatmeal + Banana + 1/2 Protein Shake would be ok.
-Meal Two must be taken the second after your last set : Shake, 5 mins, oatmeal and green tea, 25 minutes fruit
-Cottage Cheese as a main protein source in a meal, not a fan but can do the job ...
-Could have a place for another meal I believe.
-A little comment too, pepper is a fruit, so keep it for the first 3 meal. (Even if it's really low in fructose compare to others)

-For you workout if you want my idea on it, assuming your goal is strength and mass gain while not becoming a ball of fat :

A

Deadlifts 10x3
Lunges Variations 4x6
Paired With
Rows Variations 4x6
Bench Press/Push Ups Variations 3x8
Paired With
Chin-Ups 3x8

B

Squat 10x3
Overhead Press Variations 5x5
Paired With
Pull-Ups 5x5
Bench Press/Push Ups Variations 4x6
Paired With
Rows Variations 3x8

A
HIIT (HARD, no more than 10 minutes, must be really intense)
B
HIIT
A
Moderate Cardio or OFF, not many difference. Depending on if you cheat much on diet lol
OFF
Repeat

This is a simple workout, really effective.

[katiesuarez]

Fruits are complex carbohydrates. Glucose and fructose by themselves are simple carbs.

That's why Swanso advises the sugary cereal PW. Fiber would only slow the absorption rate.

[cassiegose]

Thanks guys...

I'll try to eat the full banana before. In the past I've had issues with eating before workouts so I was keeping it minimal before workout. Thanks swans! I was wondering if that was too many pushup in one day. I'll spread those out.

Roommate ate the other half of my banana. :(

Yes, I'm having whey after my workout... The protein that I ate with meal two on 7/15 was whey protein (left out the "whey" on that. whoops!).

A pepper is a fruit? Hmmm... Didn't know that. Is it really that bad to have it in the afternoon? One whole pepper only has like 3 grams of sugar, 5 grams of carbs, and 2 grams of fiber. Is that really detrimental if I eat it in the afternoon? Curious... Also... I really need to make that breakfast bigger? Dude I'm not sure if this is possible. My breakfast right now is about 350-400 calories with about 27 grams of protein. Is that not enough? I'm stuffed after I eat it.

Thanks for your advice guys! Much appreciated!!!

[katiesuarez]

Peppers are fruit. Same thing with cucumbers, zucchini, squash, etc...

And yes, fruit does restore glycogen in the liver.

[Christopheel]

Yes in the liver, this is why, any other carbs over fruit PWO because the real problem isn't fiber, it's stomach PH if you eat your fruit with your shkae : bye bye optimal protein intake ... Now why I use oatmeal over sugary, well I don't think post-workout CARBS are obligated to be fast absorbed (unless you don't have an hour to rest a bit after training) ... As long as your protein intake is fast and in a liquid form then fill back your muscle glycogen with complex carbs source over an hour won't affect much I believe.

For breaky, yes you can make it bigger. Personally I am currently in a fat lost process and on lifting days my breaky looks like :

3 Eggs
1/3 Cup Oatmeal
1 Tablespoon Peanut Butter
Whey



This is a little princess breakfast for me. For sure I'm heavier and I am a men so just add complex carbs and maybe a little more fat and protein. Breakfast must be big. For sure don't increase it one shot, do it over a week. AND WAIT, 400cals from 1/2shake +1/2 banana ? For god sake what is in your shake lol Whole food over shake.

For pepper in afternoon, no it won't make a huge difference but to be near a perfect diet, yes you better eat it in first 3 meal.

Issue with eating before training ? Breakfast, 30-60minutes to let that go down, workout, PWO. If you have digesting problem when done that way tell us.

[katiesuarez]

I hear you Christopheel. And I do think oats are great in a PW shake, so I’m definitely not disputing you there. I just always thought fruit immediately after was a no-no because of the liver glycogen AND the fiber content. I didn’t even think about the acidity affecting digestion. Sorry, my bad. I myself don’t have an hour to rest after my workout, so I switched from oats to rice with my shake. It seems to work better, for me at least.

Breakfast does need work. Do you really want to use 400 of you daily calories on a half-piece of fruit and liquid? I usually have a medium apple and ½c (40g dry) oatmeal w/ a scoop of protein. That right there is 345 calories (30g protein, 49g carbs, 5g fat). Then of course I have coffee. You really should eat solid food and have your protein in liquid form PW.

Some green peppers on your salad late in the day won't kill you. Actually, the cottage cheese has more carbs. In the evening for your veggies, try to eat more from the Brassica family (broccoli, cauliflower, cabbage, etc...) and leave the sugary, starchy ones for early in the day.

[swanso5]

- carbs need to be fast acting post workout...wjhy deos protein need to be and not carbs? the sooner you can begin the recovery process the better
- no fruit post workout because of fibre (slows digestion) and it doesn't replenish muscle glycogen which is what you need then

[Christopheel]

Why would carbs need to be fast absorbed ? The muscle glycogen refill is done over few hours, for sure we want the replenishment to be fast if we don't have a lot of time between PWO and work or other activity, but do carbs play a that big role in muscle repair ? Personally I have maltodextrin, fast absorbed liquid carbs, in small amount during my workout, but after I usually go for oatmeal.

On this I will go train, then read and read again.

[cassiegose]

Oops... my bad... I was calling meal two 'breafast' because thats when I actually have time to sit down and eat. I wake up at 4:30 and hit the gym by 5 so I can get in my workout before work. Sooo meal one is only like 150 calories so I can eat it quick and hit the gym and not have too much food sitting in my stomach. Meal two is around 350-400. I do have an hour to kick back after working out so I'll go ahead and stick with the oatmeal for meal two... if thats right? And... no more fruit after working out... :)

7/16

meal one: 1/2 banana and protein shake
workout: deadlifts 3x12, narrow grip lat pull down 3x10, incline bench 3x10, bench dips 3x15, rope pulls 3x10 (not sure exactly what those are called) also did some jumping jacks, box jumps, and jump rope
Meal two: whey protein, 1/2 banana, oatmeal (I realize now that I shouldn't eat this banana after workout... This was yesterdays... changed it up today)
Meal three: apple, tuna
Meal four: chicken spinach salad with nuts and avacados
Meal five: sliced turkey breast, zucchini, mushrooms
taught one hour spin class
Meal six: spinach salad with tilapia

[Boss Man]

It's like this.

Muscle Glycogen is used when you train. So you need complex Carbs not simple, to boost it back up.

Fruit doesn't do the trick.

In my opinion, You want "High GI" preperably, to increase Bloodsugar and Muscle Glycogen, so things like Whole-grain, Rice, Potato, Parsnips, Maltodextrin, etc etc.

If you really want a quicker Bloodsugar spike as well, then use protein shakes with Palatinose, a simple / complex combination , or use a supplement like Glucomannan, or failing that Whole-grain Bread with Honey on it.

If it's a straight choice between simple and complex, complex is the one.

[cassiegose]

Thanks bossman! As always... your knowledge is much appreciated! :)

How do you feel about eating stuff like peppers and zucchini in the afternoon? Should I stop? Just curious....

[Boss Man]

I think you'd be okay. Peppers, (or red ones at least), are a source of Quercetin, a mild anti-inflammatory, and Anti-histamine, so if you're getting any allergies this time of year they might help.

Don't see any problem with those.