Sport When to eat what

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Ok so originally I had been all about not eating before or after excersise on the theory that i would lose mroe fat then, but its becoming daunting on me and more and more studies are suggesting fasted workouts are not good.

Now im trying some thing a bit different, here is my day as of now.

630 get up and eat something small immediately, usually half a protein bar
650 p90x downstairs (yeah i know its goofy but i wanted to try something new and i got it as a gift) so thats weightlifting/plyometrics/yoga/cardio depending on the day
8am, finished, eat usually whole grain english muffin with lean ham and egg whites (and a little ketchup), sometimes some non dairy cheese

1045am, small snack, usually yogurt or cottage cheese. Sometimes some fruit.

12:15 lunch. Usually a turkey sandwhich on whole grain, a chicken breast and some vegetables

3:30 cottage cheese or maybe some beef jerky

6pm dinner - whatever the fam is having, were usually decently healthy, turkey burgers, whole grain pasta, chicken and a baked potato

830, cardio for 40 minutes 3 times a week. this is usually just when i have time.

No food the rest of the day

Now my goal is to just be decently strong, but lose some fat. I went from 255 to 170 3 years ago (im 6ft, 22yr old male) and im up to about 180, id say half and half muscle and fat, but I have a bunch of fat/skin on my stomach that I'd like to tighten up from googling, tells me that i need to get my bf% lower.

My question is, is this an ok routine. My biggest problem is the pre-post workout meals. I just cant bring myself to get up at 5am, eat something, then digest for an hour while doing absolutely nothing, but if i dont workout in the morning, sometimes i dont at all (why the cardio is an if i have time thing). Any suggestions on what to eat if I can only wait 15-20 minutes before working out? Maybe lifting is ok on an empty stomach?

Gah, so complicated.
 
Definitely do not work out on an empty stomach. You won't get as much from your workout. You should eat something within a half hour of waking up so you can jump start your metabolism. Also you NEED to eat something within 1.5 hours of working out.

What you're doing right now is a pretty good start. My guess is you're burning more calories than your eating, and therefore you'll loose weight. A general rule of thumb on how many calories you burn each day - take youre weight and multiply it by 15. so 180x15=2700 calories/day. If you want to loose weight simply make sure you are eating less than 2700 calories/day, but if you want to put on muscle you want eat more calories each day and also make sure you are eating at least 180g of protein per day. 1 gram for every pound you weigh. For more info on weight loss and other fitness questions see my blog... the link is in my signature. Thanks! and Good Luck!
 
The pre-workout meal (or the lack thereof) is fine actually as long as you can keep up with the workout / intensity. Try a banana as it is fast and slow digesting carb in there. As for post, add in whey protein shake. As long as your calorie intake is less than your burnt, you are fine.

As a general rule of thumb, take the bodyweight and multipy it by 10-12 for losing weight instead of 15. The lower multipler is because when you are trying to lose weight, your body's metabolism may adjust to burn a little less because you are consuming less.
 
Yes Multiplying your weight by 10-12 and meeting that caloric intake to loose weight will work fine. Like I said multiplying it by 15 will give you the caloric intake to remain at a constant weight.
 
Maybe I missed it, but I didn't see a strength training program. Lifting heavy weights burns far more calories than aerobic exercise.
 
If you can spare $15, buy a copy of "Nutrient Timing".

or read Dr. John Berardi, Ph.D. til yer brain explodes. both will explain when to eat, what to eat, how much, and why.

and its all based on recent research, not the crap the ADA uses to design the US RDA requirements (i think my dog eats more protein than they alot for a full grown man)
 
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