Luch at 12:30pm - gym at 4:20pm - what to eat?
Discussion
Few times a week I hit the gym after work. I have my lunch at about 12:30 usually and was wondering what the best thing is that I can eat at that time to gain the maximum benefit later. I really know nothing about nutrition.
One of the trainers at the gym recently gave me a health MOT and reported a huge improvement since my previous one and then created a workout plan to progress me further. What I haven't had is any advice on nutrition - what to eat, or when or how often.
I'm looking to reduce body fat and cholesterol (which is inexplicably high) and build muscle. I'm not in bad shape at 65kg (10.25st) and 5' 7" tall, but I do have a little too much 'pie residue' around my waist. I'm looking to get to the Men's Health magazine cover level of fitness.
One of the trainers at the gym recently gave me a health MOT and reported a huge improvement since my previous one and then created a workout plan to progress me further. What I haven't had is any advice on nutrition - what to eat, or when or how often.
I'm looking to reduce body fat and cholesterol (which is inexplicably high) and build muscle. I'm not in bad shape at 65kg (10.25st) and 5' 7" tall, but I do have a little too much 'pie residue' around my waist. I'm looking to get to the Men's Health magazine cover level of fitness.
Eat anything you want. Just not too much. 
I weigh 5kg more than you and only an inch taller yet no pie residue (gonna steal that phrase).
Personally, I'd eat salad with a few crackers or couscous, throw in some chicken breast or a couple of roast chicken legs, then a packet of McCoy's. (In fact, today's lunch was half a bowl of salad with 6 Krackawheat, followed by 2 chicken legs, a packet of McCoy's (Salt and Vinegar, of course) and a Snickers (from a 3 pack). = ~750 cals?)
I weigh 5kg more than you and only an inch taller yet no pie residue (gonna steal that phrase).
Personally, I'd eat salad with a few crackers or couscous, throw in some chicken breast or a couple of roast chicken legs, then a packet of McCoy's.
(In fact, today's lunch was half a bowl of salad with 6 Krackawheat, followed by 2 chicken legs, a packet of McCoy's (Salt and Vinegar, of course) and a Snickers (from a 3 pack). = ~750 cals?)Nutrition is more complicated than anything I could condense into a single post IMO.
The best thing to do is read, read, read. But to give you an idea of what my 8 week cutting programme looked like - 4 meals a day, reduced carb intake (and sticking with good carbs such as brown rice, green beans and the odd wholemeal pitta), protein with each meal (chicken, lean beef, eggs, etc) and some healthy fats like nuts and avacado. Lots of greens such as spinach and broccoli with every meal.
The key for me was cutting out sugar completely. No sugary drinks, very little fruit and no other sugary foods. That's what really puts the fat on. Basically if it doesn't grow on a farm, avoid. Most now realise it is sugar/carbs and not natural
Fats that are actually making us fat.
I would eat at 8, 12, 4, 8. If you're in the gym at four, I would try to get a meal in 90 minutes beforehand. If possible you could even split your meals into 5 if that helps with timing.
TNation is a good place to start with the science behind it all.
The best thing to do is read, read, read. But to give you an idea of what my 8 week cutting programme looked like - 4 meals a day, reduced carb intake (and sticking with good carbs such as brown rice, green beans and the odd wholemeal pitta), protein with each meal (chicken, lean beef, eggs, etc) and some healthy fats like nuts and avacado. Lots of greens such as spinach and broccoli with every meal.
The key for me was cutting out sugar completely. No sugary drinks, very little fruit and no other sugary foods. That's what really puts the fat on. Basically if it doesn't grow on a farm, avoid. Most now realise it is sugar/carbs and not natural
Fats that are actually making us fat.
I would eat at 8, 12, 4, 8. If you're in the gym at four, I would try to get a meal in 90 minutes beforehand. If possible you could even split your meals into 5 if that helps with timing.
TNation is a good place to start with the science behind it all.
Edited by Art0ir on Wednesday 8th October 18:04
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