Quote:
Originally Posted by camaroitalia
Ok thanks I think I am grasping this a little more, now i still want to lose fat but start gaining some mucle. I have lost over 100 pounds now, I am 18 years old and was over 300 pounds, I am now at 200 and would love to start toning up while still trying to make my goal weight.
If I wake up have a protein shake then 30 minutes later have oatmeal would that cause the protein to not digest as fast as i would want? i think that is what you stated before but i may of read that wrong. "You should never eat a complex carb like oatmeal and never a fat with a workout drink as it slows the digestion"
I understand I would want to eat slow digesting meals later in the day so as I am sleeping my body would still be trying to burn it off? You had stated cottage cheese is one (I am not a fan lol) Would oatmeal and Natural PB ( i think pb is slow digesting with protein) be something good to eat later in the day? And not have the oatmeal in the morning?
This is a rough plan of what I had been thinking of doing:
Wake up: Protein shake (go for a nice walk afterwards)
Either of these: egg whites, fruit, oatmeal, celery with pb (depending on your answers to my question on the oatmeal and pb)
Cardio workout
Meal: Grill Chicken or Fish and vegetables
Light Snack (string cheese, turkey pepperoni, strawberry, things of the sort)
Lifting
Protein Shake
Slow Digesting snack
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The only time high GI carb and protein meals are important is around strenuous exercise such as weight lifting. Walking and cardio sessions do not fall in that category so it's a non issue.
Almost anything you eat before sleeping will get stored as fat as you burn very few cals during that time so regardless of where the cals come from late night eating is a no-no. Because of the length of time between the last and first meals you can get hungry, that's why I fill the gap with cottage cheese or someting similar, if I'm gonna eat might as well eat something that is useful or less damaging lol
By the way, oatmeal is a complex carb but DOES NOT have a high GI. That is why it is a staple in fat loss diets.
Switching from fat loss to muscle building does not necessarily mean a change in menus with the exception of higher protein intake, it does require more cals though so eating clean and nutrient timing can allow you to loose fat and gain muscle at the same time.
There are a few posts that you may find usefull, a few posts up is a daily meal plan that shows some examples of what and when to eat . On pg 1 there is a food database that shows the categories as well as caloric and nutrient values that will help. Also on pg 6-9 or so are a bunch of posts with menus and tips on how to eat right, they will be easy to scroll through and find as they either have charts attached or are longer posts.
As always, any questions feel free to ask.