Late PWO Meal

[invisiblekid_uk]

Guys,

Looking for some diet advice. Stats as follows:

176cm (~5'9) 76kg (~167lbs) Body Fat 15%
Training 4 times per week with at least 30 mins cardio per session
Also taking ECA stack. 25mg E 200mg C and baby asprin
Whey Protein and multi-vitamins.

I have dropped around 5% body fat while maintaining my weight and want to ideally get down to around 12% before looking at clean bulking. I had been training during the day (anywhere from 10am-4pm) but can no longer do that. So I'm training from 8pm onwards.

I want to continue to lose the fat (while trying to keep muscle mass - doesnt everyone...). My question is this: what should my PWO meal look like? I know that PWO carbs & protein are needed for recovery and growth - is this the same for cutting/dieting barring in mind that the PWO meal will be at 10pm. Bedtime is around 11:30-12pm

My current diet is pretty much identical to the cutting sticky - but with the workout and PWO meal being last. Examples of a good PWO meal would be much appreiciated.

Cheers.

 

[lilboy2]

i would stick with a shake with malto and dex in it for PWO. don't have any more carbs other than that before bed. see how this goes for you. you MAY gain some fat on this though: not sure you'll have to let us know.

 

[mister69]

Try this... Post workout shake 1 cup of oats 2 scoops of whey.

Then post workout meal- Meat\veggies

Pre bed mix- cottage cheese and some peanut butter


If you are not very carb sensitive give a shot to add some oats in the post workout meal.

 

[Little guy]

Your stats say 15 % BF and you say you lost 5% so that means you were at 20% which is pretty high. You said you lost the entire 5% percentage points of BF from 20% without losting a lb? This dosn't make much sense. If i were you i would wake up 30 minutes earlier and do your cardio in the morning, not being able to go to the gym isnt that great of an excuse, throw on a pair of running shoes and get to it. But as far as you PWO in the evening i would say about 30 grams of carbs is all you need. Make them complex, oats are a good way to go. Remember alot of guys will carb load after a work out but they are prob trying to gain not lose weight.

 

[Little guy]

Try this... Post workout shake 1 cup of oats 2 scoops of whey.

Then post workout meal- Meat\veggies

Pre bed mix- cottage cheese and some peanut butter


If you are not very carb sensitive give a shot to add some oats in the post workout meal.

Oh and if you are really trying to lose weight do not eat peanut butter and cottage cheese before bed. I know the reason he said this is becuase they digest slower what not, however if your serious about getting in shape and losing weight this wont help. Look at the diet of any bodybuilder training for competitioin the last thing they will consume is prob a lean meat and veggies. Ive never seen anyone trying to lose weight chowing down on PB right before bed time. and if i were you stick with a half cup oats after you work out.

 

[mister69]

That is a good pointLittle guy. But everyone is different, for example last summer i was leaning out a bit while gainig size and i woudl do FF cottage cheese and some peanut butter and drink lots of water before i went ot bed and i was gaining very well. But that is what worked for me and ia m a pure ectomorph.

Dont forget to drinkyour green tea all day that stuff should be a staple.

GOod luck invisiblekid_uk.

Oh and if you are really trying to lose weight do not eat peanut butter and cottage cheese before bed. I know the reason he said this is becuase they digest slower what not, however if your serious about getting in shape and losing weight this wont help. Look at the diet of any bodybuilder training for competitioin the last thing they will consume is prob a lean meat and veggies. Ive never seen anyone trying to lose weight chowing down on PB right before bed time. and if i were you stick with a half cup oats after you work out.

 

[invisiblekid_uk]

Thanks for the replies guys. I can only go off what the scales say as regards to weight. I probably didnt give enough or the right info in the first place regarding my weight loss. From 20% BF I was 15 stone - not sure what that is in kg/lbs (85-90kg maybe?). From 17% BF to 15% i've not lost much weight, but the BF has dropped - maybe poor BF readings?? This is also when my workouts did change dramatically. Changed to Lower Vol - Heavier weight. I can see the change in my body though - and other people have noticed too - so I guess its not placebo.

The BF drop seems to be going well, I just dont want to screw it up by traing/eating late. Cardio in the morning is something that I've been thinking about - guess I just needed someone else to tell me to get my ass out of bed earlier!

Anyone else have ideas about the late PWO meal? Is low fat cottage cheese during the day ok?