Diet with early morning workout?

[returnofthdragon]

It seems like every diet plan I read accounts for a workout in the afternoon or evening. I have multiple jobs that keep me busy from at least 8-6 then I have kids and a wife that keep me busy after that. All my weekday workouts are in the morning at around 5-5:30 AM. I don't like it, but that's the way it is. How can I adapt my diet to this? I can't really do a pre-workout meal unless it's right before I head out.

What I usually do is make a protein shake with 1/2 cup of ground oats in it and drink 1/2 before I go and 1/2 when I'm done. When I get home I I eat a few egg whites, then about an hour later before I head to work I eat a 1/2 cup of oats for breakfast.

 

[AaronM]

IMO

Your plan looks pretty solid. I would move your breakfast bowl of oats before the egg whites. Eat the egg whites after.

Personally, I would prefer to be in your shoes. I would rather work out in the AM. I remember reading that this provides a greater metabolic impact on the rest of your day too. Plus if you are cutting you can try and get all your carbs in early around your workout.

You want to make sure that you are allowing at least 30 minutes from waking to lifting heavy weights.

Your plan looks fine, provided the rest of your calorie needs are met.

 

[returnofthdragon]

Any other suggestions?

 

[AaronM]

Post your whole day's food log

 

[3J]

Post your whole day's food log

x2

 

[returnofthdragon]

x2

I've mostly just been tracking protein to see how much I eat. I just started using fitday today and am finding it a pain in the butt that everything I eat has to be customized for some reason!

Day 1
Pre/post workout: Whey shake with 1/2 cup ground oats. I had been drinking 1/2 before and 1/2 after

Breakfast: 1/2 cup oatmeal and 2 egg whites

Snack: Can of tuna

Lunch: Can of chicken breast/bbq sauce on wheat bread. Cup of baby carrots, 3/4 can of green beans

Snack: 1/2 large can of canned chicken breast

Dinner: very large grilled chicken breast, 1/4 can of green beans.

Snack: Whey shake, 2 egg whites

Day 2

Breakfast at 4:30: 1/2 cup of oats

Pre-workout: whey shake
Post-workout: Whey shake with 1/2 cup of oats and 3 egg whites

Snack: Can of tuna

Lunch: large lettuce and carrot salad with honey mustard. 1 cup of cottage cheese. Turkey sandwich with about 4oz of turkey, cheese and wheat bread.

Snack: Whey shake

Dinner: 2 4oz grilled tilapia, 1 plain hamburger patty, 1/2 can green beans, 1/2 cup of baby carrots.

Snack: 2 egg whites, can of tuna

 

[AaronM]

I presume you are trying to cut..

Post your

weight
bf%
Daily total calories and macros

Looks good at a glance. Personally I stay away from carrots or any other veggie grown under ground when on a cut because they are highly glycemic.

They have good nutritional value, but if you are carb sensitive I would replace them with a green fibrous carb.

 

[returnofthdragon]

I am trying to cut.

Weight: 223
BF: 21%
I've been shooting for at least 200gm protien, 100gm carb and whatever fat comes with the meat. I haven't been counting calories, just shooting for those. Initially I lost 14 lbs then have been hitting the weights hard. In the last week, I have gained back 4 lbs, but lost 3%. I've watched Milos Sarcev's secrets of the pros and was going by about 1.5 grams/lean body mass. I've also been reading the anabolic diet and was wondering it that might work better.

 

[3J]

I am trying to cut.

Weight: 223
BF: 21%
I've been shooting for at least 200gm protien, 100gm carb and whatever fat comes with the meat. I haven't been counting calories, just shooting for those. Initially I lost 14 lbs then have been hitting the weights hard. In the last week, I have gained back 4 lbs, but lost 3%. I've watched Milos Sarcev's secrets of the pros and was going by about 1.5 grams/lean body mass. I've also been reading the anabolic diet and was wondering it that might work better.

i gotta tell u with 200g protein 100g carbs and whatever fats come with the meat ur eating at a females level and starving urself...


as for your workout times.. set your carb intake on a as needed basis.. so pre/post workout and morning (if morning is applicable as NOT pre workout)

 

[returnofthdragon]

i gotta tell u with 200g protein 100g carbs and whatever fats come with the meat ur eating at a females level and starving urself...


as for your workout times.. set your carb intake on a as needed basis.. so pre/post workout and morning (if morning is applicable as NOT pre workout)

After plugging stuff into fitday, I was a little shocked at my total calories. I feel stuffed most of the day. I think it's the protein. My wife barely eats any meat and never buys or cooks it. I've been doing all my meals by myself for a couple weeks. I feel like I'm forcing food down, but my total calories along with working out for an hour a day are not enough. I do have ample fat stores, but I do not want to be in starvation mode. Sarcev's video suggested the 100 carbs for fat loss, but 1-2 grams of protein/lb of lean mass. I can hit 1 and sometimes 1.5, but 2 seems very difficult. I've been debating between what his video says and what I've been reading in the "Anabolic Diet". Just looking at daily calories the main difference seems to be the fats. Any suggestions on which works better?

What's really odd, in college for a semester my weekly diet was 1-2 bowls of branflakes for breakfast, ramen and tuna for lunch and meal replacement shake for dinner. I would sprinkle in an extra can of tuna and ate some fruit, but that was it. I got very lean and my muscles looked ok, but were small for me. I never felt like I was out of energy or like I needed more. I worked out for about 2 hrs a day and did cardio daily.

 

[AaronM]

Hi buddy.

what were your daily calories and macro split?

Here are some guide lines I like to follow when cutting.

1. Create an appropriate caloric deficit/set caloric intake appropriately
2. Set protein intake
3. Set dietary fat intake
4. Everything else depends


1.3 to 1.5 grams times lbs bodyweight to get protein requirement

.33 time lbs bodyweight to get fat intake

IMO get your carbs and fats right and let the carbs make up the difference.

You have to eat fat to lose fat.

bodyweight in lbs times 12 to get daily calorie needs.

You weigh 223 right?

Daily calories to cut: 2676

289 - 334 grams of protein
73 grams of fat

Lets say you go for 289 grams of protein = 1156 calories

plus

79 grams of fat = 657

You are eating

1813 caories

2676 - 1814 = 862 calories or 215 grams of carbs

What doe's fitday say?

Read this

The Fundamentals of Fat Loss Part 1 | BodyRecomposition - The Home of Lyle McDonald

 

[3J]

After plugging stuff into fitday, I was a little shocked at my total calories. I feel stuffed most of the day. I think it's the protein. My wife barely eats any meat and never buys or cooks it. I've been doing all my meals by myself for a couple weeks. I feel like I'm forcing food down, but my total calories along with working out for an hour a day are not enough. I do have ample fat stores, but I do not want to be in starvation mode. Sarcev's video suggested the 100 carbs for fat loss, but 1-2 grams of protein/lb of lean mass. I can hit 1 and sometimes 1.5, but 2 seems very difficult. I've been debating between what his video says and what I've been reading in the "Anabolic Diet". Just looking at daily calories the main difference seems to be the fats. Any suggestions on which works better?

What's really odd, in college for a semester my weekly diet was 1-2 bowls of branflakes for breakfast, ramen and tuna for lunch and meal replacement shake for dinner. I would sprinkle in an extra can of tuna and ate some fruit, but that was it. I got very lean and my muscles looked ok, but were small for me. I never felt like I was out of energy or like I needed more. I worked out for about 2 hrs a day and did cardio daily.

i love that freakin video.. great stuff.. good fundamentals..
but remember milos is givin u a generalization of what u should be doing.. im trying to get more specific to your needs..

as for being younger.. well, u were younger bud.. better metabolism.. more activity.. welcome to getting old!

 

[returnofthdragon]

as for being younger.. well, u were younger bud.. better metabolism.. more activity.. welcome to getting old!

Dammit!

I got my calories way up yesterday (mostly carbs). Maybe it will work as a refeed as I hadn't been doing those other than cheating some on the weekend.