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[Mydivorcegift]

Originally Posted by Monchy36

I guess it's wrong... so then I should get that protein shake after workout... now what's wrong with that plate? Eggs, tuna, peanut butter and bread... enlight me better... after all my main goal is eliminate my extra belly... not loose weight... In a tight schedule what's the best way to fuel myself the right way...

CFD will expand more I'm sure....

But first thing I would say is if you are not eating when you roll out of bed before you workout you need to change that. Your body is depleted when you first wake up....

Then a shake after your workout....

[hrpiii]

Originally Posted by Monchy36

I guess it's wrong... so then I should get that protein shake after workout... now what's wrong with that plate? Eggs, tuna, peanut butter and bread... enlight me better... after all my main goal is eliminate my extra belly... not loose weight... In a tight schedule what's the best way to fuel myself the right way...

These are some great questions, as you are learning all new things to apply. So never feel bad about the questions, and always question yourself "is there a better way"? This way you are always looking to improve yourself in your routine and your nutrition. It is all about decisions. You just need to learn how to make better ones.... and this is where we help guide you.

It does help if we have a better idea of you daily routine, when you get up, when you work (if you get breaks) when your meals are taken...throughout the day.

But as stated, when you get up in the morning, you need to feed that body some nutrition. All that nutrition you gave it before going to bed was to replenish those muscles and cells in your body...but now it needs some to get the day going. Start off with a protein shake before you roll out of bed, even before your eyes open. Have a shake nailed to your headboard, and drink it before hitting snooze. One scoop is plenty to get moving. Then go hit the gym. When you get home, if you have really pushed yourself hard, cardio, heavy weights, you will probably need another scoop, and throw something sweet in there with it, honey, strawberry, anything. This will help your body pull that nutrition into those muscles.

Then, go get a shower, because you stink from sweating! Come back to the kitchen and have that meal. Eggs, wheat toast, maybe oatmeal, peanutbutter, or whatever you are wanting to fix. Once that is gone, clean up the mess and off to school/work or whatever. Now you should already be thinking about your lunch and what you are going to have.

How is that for a start of your day?

[CFD]

Originally Posted by Monchy36

I guess it's wrong... so then I should get that protein shake after workout... now what's wrong with that plate? Eggs, tuna, peanut butter and bread... enlight me better... after all my main goal is eliminate my extra belly... not loose weight... In a tight schedule what's the best way to fuel myself the right way...

Think of it like this, your body is machine and your food is the fuel. When do you burn the most fuel, when you're parked in the garage, sitting at idle or when your gunning it down the road. You use the most fuel when you're active especially working out so THAT"S WHEN YOU NEED THE FUEL. Now, unlike your car the fuel you don't use isn't stored in the gas tank. it's stored as fat, the food you ate last night doesn't do anything for your workout as it takes roughly 2.5 hours to digest I well proportioned meal. Now seeing that it takes about 2.5 hours to digest a meal you should eat something roughly that time before your workout but it may not be practical for you so I would drink the shake on my way to the gym, the shake should consist of whey protein and a high GI carb such as dextrose or maltidextrose and nothing else. The reason is that there is a 20 min window of opportunity right after your workout when your muscles want fuel. A high GI carb and a protein will get it into your system faster so it will be there when it's most important. Also a high GI carb will digest quicker so you will get some energy from it for your workout. You should then have your next meal which should be a good protein source and starch carb,

Now as far as your meal last night, I'm not sure of the portion size but I can see two protein sources, some healthy fat and CARBS. What good are those carbs going to do before you go to bed? Now I don't have the nutrition labels for your choices in front of me but from the looks of it, not only is it a bad time to eat bread (carbs) it also appears to be a poor choice in bread, if you want you can post the nutrition label and I'll show you why. I'm also fairly sure it will have a sugar content to it and just for general info eating a sugar and a fat together almost guarantees fat storage. If you also had your protein shake it's a lot of protein for one meal.

Later day meals should be where you tapper off your carbs because you will not burn them in which case they get stored, that will sabotage your flat belly goals.

[Monchy36]

Originally Posted by hrpiii

These are some great questions, as you are learning all new things to apply. So never feel bad about the questions, and always question yourself "is there a better way"? This way you are always looking to improve yourself in your routine and your nutrition. It is all about decisions. You just need to learn how to make better ones.... and this is where we help guide you.

It does help if we have a better idea of you daily routine, when you get up, when you work (if you get breaks) when your meals are taken...throughout the day.

But as stated, when you get up in the morning, you need to feed that body some nutrition. All that nutrition you gave it before going to bed was to replenish those muscles and cells in your body...but now it needs some to get the day going. Start off with a protein shake before you roll out of bed, even before your eyes open. Have a shake nailed to your headboard, and drink it before hitting snooze. One scoop is plenty to get moving. Then go hit the gym. When you get home, if you have really pushed yourself hard, cardio, heavy weights, you will probably need another scoop, and throw something sweet in there with it, honey, strawberry, anything. This will help your body pull that nutrition into those muscles.

Then, go get a shower, because you stink from sweating! Come back to the kitchen and have that meal. Eggs, wheat toast, maybe oatmeal, peanutbutter, or whatever you are wanting to fix. Once that is gone, clean up the mess and off to school/work or whatever. Now you should already be thinking about your lunch and what you are going to have.

How is that for a start of your day?

shake on headboard! Got it! As for morning workout, I go to the gym before go to work, I'm 30 minutes away from work, the gym is 2 blocks away from work... so I have a max of 1 hour to workout/shower before I start... so the breakfast I carry is for 9:30am (1st break), like I said by lunch I still feeling full so I drink water... my work schedule is 6am- 5:30pm I get at home after 6pm... and because Latino normally is rice/beans and meat for dinner...
Breakfast I pretty much have 3 options:
1) boiling eggs, peanut butter/ bread, banana and coffee
2) tuna/ mayonnaise (just a little) peanut butter/bread, banana and coffee
3) oatmeal with peanut butter, banana and coffee

Originally Posted by CFD

Think of it like this, your body is machine and your food is the fuel. When do you burn the most fuel, when you're parked in the garage, sitting at idle or when your gunning it down the road. You use the most fuel when you're active especially working out so THAT"S WHEN YOU NEED THE FUEL. Now, unlike your car the fuel you don't use isn't stored in the gas tank. it's stored as fat, the food you ate last night doesn't do anything for your workout as it takes roughly 2.5 hours to digest I well proportioned meal. Now seeing that it takes about 2.5 hours to digest a meal you should eat something roughly that time before your workout but it may not be practical for you so I would drink the shake on my way to the gym, the shake should consist of whey protein and a high GI carb such as dextrose or maltidextrose and nothing else. The reason is that there is a 20 min window of opportunity right after your workout when your muscles want fuel. A high GI carb and a protein will get it into your system faster so it will be there when it's most important. Also a high GI carb will digest quicker so you will get some energy from it for your workout. You should then have your next meal which should be a good protein source and starch carb,

Now as far as your meal last night, I'm not sure of the portion size but I can see two protein sources, some healthy fat and CARBS. What good are those carbs going to do before you go to bed? Now I don't have the nutrition labels for your choices in front of me but from the looks of it, not only is it a bad time to eat bread (carbs) it also appears to be a poor choice in bread, if you want you can post the nutrition label and I'll show you why. I'm also fairly sure it will have a sugar content to it and just for general info eating a sugar and a fat together almost guarantees fat storage. If you also had your protein shake it's a lot of protein for one meal.

Later day meals should be where you tapper off your carbs because you will not burn them in which case they get stored, that will sabotage your flat belly goals.

No bread before bed! So since a get home after 6pm, what is a wise meal to eat?

[CFD]

Originally Posted by Monchy36

shake on headboard! Got it! As for morning workout, I go to the gym before go to work, I'm 30 minutes away from work, the gym is 2 blocks away from work... so I have a max of 1 hour to workout/shower before I start... so the breakfast I carry is for 9:30am (1st break), like I said by lunch I still feeling full so I drink water... my work schedule is 6am- 5:30pm I get at home after 6pm... and because Latino normally is rice/beans and meat for dinner...
Breakfast I pretty much have 3 options:
1) boiling eggs, peanut butter/ bread, banana and coffee
2) tuna/ mayonnaise (just a little) peanut butter/bread, banana and coffee
3) oatmeal with peanut butter, banana and coffee


No bread before bed! So since a get home after 6pm, what is a wise meal to eat?

No Bread or any starchy carb ( potatoes, pasta, rice etc.)

Protein and a fiberous carb. As a few examples. the meal you had last night could have been 1 whole egg and egg whites and veggies or 1 egg and egg whites with spinach.

You could also have something like Salmon and Asparagus, chicken and broccoli, salad with chicken, tuna, egg etc. the combo's are endless just remember a lean protein and a fiberous carb

You really shouldn't eat anything after that as your energy needs are minimal but something useful would be a snack of low fat/no fat cottage cheese. Cottage cheese is a good source of Casein protein. It is a good quality slow digesting protein which will supply a longer steady supply of protein while your fasting and take the edge off if you get a little hungry.

First thing in the am and the meal following your workout is the best time to eat starchy carbs, preferably the healthier choices like oatmeal, brown rice, sweet potatoes whole grains etc.

The only time I would suggest a high GI meal is the one following your workout, you often hear of bodybuilders and weight lifters eating chicken and white rice or pasta and meatballs etc. post workout, this is because your muscles absorb nutrients like a sponge and high GI meals generate more insulin which shuffle nutrients to your body/muscles, after about 45 minutes the usefulness is diminished and becomes a non desirable meal.

Peanut butter, if it's a well chosen one, is a good choice but you include it with every meal, that along with other foods such as tuna, eggs may be making your overall fat intake on the high side, again without actual nutrition labels and serving sizes it's hard to say for sure. Also peanut butter should have only one ingredient PEANUTS. Anything else is most likely sugars, hydrogenated oils ( to keep it a paste) or other undesirable ingredients, if you want post some nutrition labels of what you eat and we can analyze them. You may be surprised at what you are eating.

[hrpiii]

Originally Posted by CFD

No Bread or any starchy carb ( potatoes, pasta, rice etc.)

This is where I would not say "NO" bread/pasta. But this is where you need to look at your goals, and look at feeding your muscles, but not getting more carbs than you need. It's a very fine line here, IMO. Not something at this point you need to 'attempt'..but when you get to your first goals, this is where you can start tweaking your meal plan.

For my goals, I need a lot of carbs/calories, because what I am training for, and my muscle density, needs a lot after my evening workout. I am consuming a lot of carbs in my last meal at night, (6:30-7p), and I have lost 2 lbs this week. Not good, as I can see I am still not getting enough calories through the day, and don't need to add more to my last meal of the day.

This is where CFD is making it easier to just say "no" pasta or bread because you are just getting started and learning your body and it's needs. And especailly if you are trying to lose weight, extra carbs will not help you. So, he is very correct in your keeping it high in protein and fiberous carbs.

Now this is where you are killing yourself "...like I said by lunch I still feeling full so I drink water". <-- I wanted one the size of my monitor. You need to force some food, good food, even if it is just a sandwich, anything is better than nothing. Protein bar, meal replacement shake...anything. Skipping lunch is bad. Your body will adjust, start with a small meal and force it down.

[CFD]

Originally Posted by hrpiii

This is where I would not say "NO" bread/pasta. But this is where you need to look at your goals, and look at feeding your muscles, but not getting more carbs than you need. It's a very fine line here, IMO. Not something at this point you need to 'attempt'..but when you get to your first goals, this is where you can start tweaking your meal plan.

For my goals, I need a lot of carbs/calories, because what I am training for, and my muscle density, needs a lot after my evening workout. I am consuming a lot of carbs in my last meal at night, (6:30-7p), and I have lost 2 lbs this week. Not good, as I can see I am still not getting enough calories through the day, and don't need to add more to my last meal of the day.

This is where CFD is making it easier to just say "no" pasta or bread because you are just getting started and learning your body and it's needs. And especailly if you are trying to lose weight, extra carbs will not help you. So, he is very correct in your keeping it high in protein and fiberous carbs.

Now this is where you are killing yourself "...like I said by lunch I still feeling full so I drink water". <-- I wanted one the size of my monitor. You need to force some food, good food, even if it is just a sandwich, anything is better than nothing. Protein bar, meal replacement shake...anything. Skipping lunch is bad. Your body will adjust, start with a small meal and force it down.

This is where some people get confused. There is a big difference when eating for fat loss and then for muscle gains. Most beginners can do both at once for a while but you have to eat for your goals, once they are met you adjust for your new goals.

The only time I would break the rules is when your workouts are at different times. Proper nutrition around your workouts are very important so if I was working out at night I would still follow the workout with a carb and protein meal, feeding your body/muscles trumps all.

Skipping meals is a real big mistake for many reasons. Meals don't have to be complicated, a couple of hard boiled eggs you can eat on the run or a handful of nuts would be better than nothing.

There are also ways to make quick meals for on the run, you can make small wraps using 100% whole grain wraps or pita bread with sliced turkey, spinach and dejon mustard for example. They are very compact and you can sneak one in anywhere. There are no excuses not to eat small regular meals through out the day.

[Monchy36]

Thanks guys! Very informative! I'm get right to it tomorrow!

[CFD]

Originally Posted by Monchy36

Thanks guys! Very informative! I'm get right to it tomorrow!

Well, you do a good job motivating people but not yourself. lol. Do it tonight, tomorrow you will be busy and all good intensions will go out the window. Take 5 min and jot down what and when you are going to eat and stick with it. If you want post it up and we can guide you rather than correct you.

[Mydivorcegift]

Originally Posted by Monchy36

Thanks guys! Very informative! I'm get right to it tomorrow!

There is no tomorrow.

[Monchy36]

Originally Posted by CFD

Well, you do a good job motivating people but not yourself. lol. Do it tonight, tomorrow you will be busy and all good intensions will go out the window. Take 5 min and jot down what and when you are going to eat and stick with it. If you want post it up and we can guide you rather than correct you.

Originally Posted by Mydivorcegift

There is no tomorrow.

you guys killing me! OK! this is what i got so far... advises are more than welcome!

Get up(4 am)- shake
after workout(5:30 am)- shake
breakfast (9:30 am)- meals that i post earlier
lunch (12 m)- peanut butter sandwich or boil eggs/ water
get snack at 3 pm (fruit or nuts)
dinner (6 pm) small amount of what wife cook
before bed (9 pm) shake

how's this guys?


I'm curious about if before exercise and nutrition, (i'm using myself) i use to eat all kind of garbage i never gain so much weight but when i start working out, like you notice i start changing my habits but not all of them... my question is not suppose to show a change in the body?

[CFD]

Originally Posted by Monchy36

you guys killing me! OK! this is what i got so far... advises are more than welcome!

Get up(4 am)- shake
after workout(5:30 am)- shake
breakfast (9:30 am)- meals that i post earlier
lunch (12 m)- peanut butter sandwich or boil eggs/ water
get snack at 3 pm (fruit or nuts)
dinner (6 pm) small amount of what wife cook
before bed (9 pm) shake

how's this guys?



I'm curious about if before exercise and nutrition, (i'm using myself) i use to eat all kind of garbage i never gain so much weight but when i start working out, like you notice i start changing my habits but not all of them... my question is not suppose to show a change in the body?

Try to eat your calories not drink them, right off get rid of the bedtime shake. If you could swap your breakfast with your post workout shake it would be better, good time for protein and a starchy carb. For lunch get rid of the peanut butter sandwich, eat something man, a lean protein, chicken, turkey, lean beef, fish. If you are limited at work get deli sliced turkey or chicken, no salt added make a sandwich on 100% whole grain bread top with lettuce, spinach, tomato perhaps a slice of cheese and mustard. You need a variety of foods to supply you with nutrients, vitamins and minerals. What is a small amount of what the wife cooks, lol.

I'm a little confused here, if you're asking if you should have nutrition before working out ABSOLUTELY. You will be surprised at how much food you should be eating but your food choices have to be good quality or it will backfire.

You have a lot to learn about nutrition but little by little you will get it. The above recommendations are far from ideal but the will better distribute what you have listed, we can go from there.

[Mydivorcegift]

Like CFD said (and I defer to him for food advice so this is just my humble opinion)...you need more food....that's a lot of "shakes".

I have my eating program which works for me....and it has been in place since 1997 which is the first time I saw my father get his chest cracked open. Same thing M-FRI for going on 17 years now. Some say boring...I say easy...don't have to always think "what am I going to eat".

[Monchy36]

Here's the photos of what concerns you more... because there's more people at home normally she do rice, beans, chicken in all kinds of different ways... so breakfast after workout and shake at 9:30am? And the strongest meal at Lunch?