Pre and Post workout meals for 6am Training

[Laver]

ATM Im on a fairly standard, Tuna/Chicken/Egg Protein Shake, Beans and Oatmeal/Brown Rice/Weetbix diet, eating 6 times a day.

First meal would normally be 4eggs and oatmeal

I plan on starting doing my weightllifting workouts in the morning 3-4 times a week, get up at 6am be at gym by around 615-630.

Previously I had been doing evening sessions, and had no pre workout meal, just an additional Shake after the workout.

How would you suggest I tweek my diet/morning meals to suit a first thing in the morning gym session?

[Big_J]

trying to cut? if so jst a shake b4 wrkout maybe half a banana on legs day

[Goldberg]

I train at 6 am, before the gym i just have a piece of fruit and during my workout i sip on Amino's.

Immediatly post workout i have a drink consisting of 60grms of Waxy Maize & more Amino's, about 30mins after that i have a protein shake in juice and another piece of fruit or 2.

[Laver]

Yeh, basically cutting while making small muscle gains, ok so if I have a shake pre workout, then would it be fine to have my normal breakfast meal, of eggs and oats afterwards then just eat as per usual for the rest of the day?

[mariano404]

I train at 6 am, before the gym i just have a piece of fruit and during my workout i sip on Amino's.

Immediatly post workout i have a drink consisting of 60grms of Waxy Maize & more Amino's, about 30mins after that i have a protein shake in juice and another piece of fruit or 2.

where do you get ur Waxy Maize from?

[Goldberg]

where do you get ur Waxy Maize from?

http://www.trueprotein.com

[Goldberg]

Yeh, basically cutting while making small muscle gains, ok so if I have a shake pre workout, then would it be fine to have my normal breakfast meal, of eggs and oats afterwards then just eat as per usual for the rest of the day?

I would still have another shake post workout, then have your eggs and oatmeal a little later, also how many eggs are you having at this meal? as you don't want to many fats with this meal as it will slow digestion.

[Big_J]

yea shake b4.. jst to give u abit of energy and protein

then after yea breakfast as normal.. u dont need a post work out shake in my opinion as your 1st meal should contain protien...

[IronGame]

For 630am training Optimum would be 330am 100gm eye fillet and 3 poached eggs 5am 3/4 cup oats, 1/2 cup blue berrys and 50gm whey protein. 6am BCAA's

But that is a perfect world and not many can be fucked with that LOL

Shake before and after with some form of carbs will do the trick

[Laver]

Yeh, basically cutting while making small muscle gains, ok so if I have a shake pre workout, then would it be fine to have my normal breakfast meal, of eggs and oats afterwards then just eat as per usual for the rest of the day?

I would still have another shake post workout, then have your eggs and oatmeal a little later, also how many eggs are you having at this meal? as you don't want to many fats with this meal as it will slow digestion.

I either have 5whites and 3yolks or if im lazy just 4 whole eggs, then 25g carbs too, so either 15g fat or 20g if lazy.

Sounds like im gona start by having a protein shake at 6am, which is about. 25g Protein, 25g carbs and 12g fat. (Theory behind that is all my meals are around 40% Carb, 40% Protein and 20% Fat)

Then post workout have my egg brekky, pending what the forum decides

[Goldberg]

Personally I believe that pre & post workout you should be dropping the fat as it slows the absorption of the carbs & protein, post training is the one time you really want to spike your insulin, which means no fat & high glycemic carbs.

[Pseudonym]

^ What he says. Post workout you really want the protein to get into your system as fast as possible, so whey protein in water is the fastest and most bioavailable source of protein. I'd have that, along with some glucose or sugar to spike your insulin (that increases protein absorption) and leave the egg brekky for the meal after.

[Laver]

What about 5egg whites 3yolk at 6am with carbs, gym at 7am, then post workout do the shake and sugar thing?

man its all so complicated ><

hard to find out what works but is still conveniant

[Big_J]

evri 1 is making suggestions.. so my advice would be for you to follow one of the suggestions.. then if it aint working for you try the other 1 etc.. until one works for you and if none work for you then harden the f**k up and jst do it :pfft:

[2guns]

man its all so complicated ><

thats wat i used to think about bodybuilding and the diet, training and supplements, but its not really at the end of the day

[Pseudonym]

What about 5egg whites 3yolk at 6am with carbs, gym at 7am, then post workout do the shake and sugar thing?

Perfect. Make them slow-release carbs at 6am (ie, not sugar), and you got yourself a plan.

[Laver]

What about 5egg whites 3yolk at 6am with carbs, gym at 7am, then post workout do the shake and sugar thing?

Perfect. Make them slow-release carbs at 6am (ie, not sugar), and you got yourself a plan.

yeh ment to say oats, got lazy; cheers pse.

Ive never read / heard much about this sugar thing, so for my post workout "sugar", how much sugar am I wanting to ingest? and is it just simple carbs, from fruit or juice or do I want white cane sugar / honey / glucose type stuff?

[Goldberg]

glucose type stuff, get either Waxy Maize, Dextrose or Maltodextrin.

[Laver]

Cheers GB, what quantity do I want in my post shake?

[Laver]

How much glucose do I want in my post workout shake?

[Goldberg]

50 - 75 grams

[Laver]

Wow thats a lotta sugar! Sweet! Does that replace my complex carbs (oats) post workout? or still keep those in there?

[INSPECTOR64]

50 - 75 grams

Gee'z that seems like alot,when i first joined this site i asked a similar question and recieved advice that around 30gms is enough.

[Pseudonym]

It varies a bit for me, but I generally try to get around 40-50g.

[Laver]

Does that replace my complex carbs (oats) post workout? or still keep those in there?