Sport Diet + PPWO Timing Question

Sport Fitness
T

Tenken

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Just to be sure, give me a heads up if my diet is using the wrong timing for carbs/fats...it Shouldn't be, but just incase ^^ I'm 23, 6'1, male, 195 lbs 16% BF and cutting at the moment. An average day would be:

M1: Oats, Egg Whites
M2: Nat PB, Egg Whites
M3: Chicken, Veggies, Flax Oil
Workout
PWO: Shake Mixed with oats
PPWO: Lean meat of some kind, brown rice, veggies
Bed: Cottage Cheese

Also, would i be doing myself a good bit of harm if i worked out later in the day, and ate my PPWO before working out? In that situation, i would eat the same amount overall, but have only my PWO then cottage cheese after my workout, the PPWO being before the workout.

Thanks very much
 
Vegetables. Eat them w/ every meal except the pre and post workout feedings.
 
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Now that's what im talking about! This guy def did his homework before posting. Great job man!

Keep your meals timed just like they are regardless of what time of day it is. Only thing I'd change aside from what Cynic suggested is replace your oats with dextrose in your pwo shake. This is the time that you need a fast acting simple carb to replenish glycogen stores and start the repair/rebuild process of new tissue.

AWESOME job on doing your research!
 
Vegetables are a high fiber food. Two things you don't want when trying to rush amino acids to the muscle:

1. Fat
2. Fiber

both slow down digestion.

Oh, and eliminate the oats PWO. You're PWO shake should be:

protein and high GI carbs only. No soluable or insoluable fiber and no fat.
 
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Cynic said:
Vegetables are a high fiber food. Two things you don't want when trying to rush amino acids to the muscle:

1. Fat
2. Fiber

both slow down digestion.
Click to expand...

Thanks. I never really thort of that.
 
~LV~ said:
Now that's what im talking about! This guy def did his homework before posting. Great job man!

Keep your meals timed just like they are regardless of what time of day it is. Only thing I'd change aside from what Cynic suggested is replace your oats with dextrose in your pwo shake. This is the time that you need a fast acting simple carb to replenish glycogen stores and start the repair/rebuild process of new tissue.

AWESOME job on doing your research!
Click to expand...

excuse my stupid question, but what exactly do you mean by dextrose?
 
agries said:
excuse my stupid question, but what exactly do you mean by dextrose?
Click to expand...
Dextrose = Corn sugar.

It's a high GI carb that is used in a shake mixed with whey to help replenish muscle glycogen after an intense weight training session. It aids in the repair process of building new muscle tissue.
 
if you can't find dextrose, or won't try it, swap the oats with a baked potato, but ditch the skin, and no butter on it either. potatoes digest very quickly, and have a higher GI than you'd think (hence why they are a starchy carb, not a 'veggie' carb)

Also, some starchy carbs like brown rice in your pre workout meal isn't bad, as long as it fits into your daily intake for cutting.
 
Sounds great, thanks for the thumbs up on research btw, put a smile on my face lol. Veggies i can add in without much problem...you all are turning me from a meat-eating machine into a rabbit with that, but i'll do what i have to do ^^

More importantly, the nutrition place i usually get my whey protein from doesn't have straight dextrose, and the pre-mixed Whey is far offbase for my macro possibilities. Does anyone have a site they order from that they would recommend??

Thanks again ^^
 
There are some sites on there. The national nutrition chains like gnc and vitamin shoppe don't carry dextrose, but the smaller local places usually do. At any rate it's much cheaper online. The bag of dextrose I get can be found for 2 bucks on where as one supplement store I checked out had the same bag for $6.95.
 
look in your yellow pages for homebrew/beer making stores. Dextrose is used in beer making. I get mine locally, $4 for 5lbs.
 
Edited my diet after reading more to add another dose of Flax oil to the cottage cheese before bed. This is an acceptable change, yes?

Also cycled out shakes on non workout (cardio only) days to some real food...its cheaper and probably better for me heh.
 
as a male, I wouldn't go heavy on the flaxseed oil. try to get more fish oil in there. if you can take 2-3 fish oil caps at each meal, except post workout, that'd be great.


the science is still undecided on whether flaxseed oil increases risk of prostate cancer in men, so for now, I wouldn't take tons of it all the time.
 
Thats interesting Malkore, thats the first time i've heard about that concern regarding flax oil. Its all the same to me as long as it does its job, so ill switch up on that respect.

About the fruit, i've read a few things about fruit replacing glycogen in the liver and causing a bit of unnecessary storage because of that, and so it shouldn't be in a cutting diet. It seems like half of diet specifics are guesswork right now scientifically anyway, so i figured i might as well go with it. ^^
 
Malkore - How much dextrose do u use? I just use lucozade stuff but that sounds like a cheap alternative.

Whats it taste like?
 
Switched up timing to get more carbs in the early hours and more fats in the later hours.

BF: egg whites, oats
M1: Chicken, brown rice, veggies
M2: Nat PB, Egg whites
WORKOUT
PWO: Protein/Dextrose shake
M3: Chicken, veggies
Bed: Cottage cheese, Fish oil
 
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