I like to work out but i also like to eat afterwards. I usually wake up and eat a small breakfast if anything and then run/lift for about an hour or more. This is usually followed by subway or quiznos. Footlong turkey and ham is usually accompanied with cheese. Is this preventing me from losing the little bit of fat I got hanging around that im tryin to lose? Lunch and Dinner tips please.
After Workout meal
- Thread starter Cheech3398
- Start date
Lunch: If it's post workout, eating is good. Just make sure you're getting enough energy to get you throughout the day. You eat for what you're going to do, not for what you did.. A footlong turkey/ham sandwich post-workout isn't that bad if you're only eating 3 meals a day. You might get a little extra fat, especially from the mayo and cheese, though.
Dinner: Low carbohydrate, high protein, high vitamins. Since carbohydrates are used primarily as an energy source, and since it's the end of the day and you don't need as much energy, you don't want to overload on these. Carbohydrates that you don't use (like all energy sources) will be stored in your fat cells. You do need carbs of course for the rest of the day and for sleep, so make sure these are complex carbs (starches, grains, etc.) but limit them.
In your sleep, your body rebuilds quite a bit, so protein is pretty essential. Complex carbs will provide your body with enough slow-release energy to get you through the night, and the protein will ensure that your body doesn't have to tap into muscular protein for energy. Plus, your muscles repair (i.e., grow) quite a bit in sleep, so your body needs that protein there.
Dinner: Low carbohydrate, high protein, high vitamins. Since carbohydrates are used primarily as an energy source, and since it's the end of the day and you don't need as much energy, you don't want to overload on these. Carbohydrates that you don't use (like all energy sources) will be stored in your fat cells. You do need carbs of course for the rest of the day and for sleep, so make sure these are complex carbs (starches, grains, etc.) but limit them.
In your sleep, your body rebuilds quite a bit, so protein is pretty essential. Complex carbs will provide your body with enough slow-release energy to get you through the night, and the protein will ensure that your body doesn't have to tap into muscular protein for energy. Plus, your muscles repair (i.e., grow) quite a bit in sleep, so your body needs that protein there.
personally, i'd dump that stuff and stick to whey protein shakes as the post workout meal - what i & many others here do in fact. too much fat and calories and sodium in the sandwiches you mentioned, not good for fat loss, IMO.
Sometimes, if i have eaten too much during the day and feel bulky, i run just before i go to bed. This is usually just short of 3 miles at a decent pace. Is this good for weight loss, or am i losing somthing else that i need to shed fat. (keeping in mind that I am alos weight lifting to gain muscle at the same time)
post workout
drink something that has high GI carbs (ie juice, sports drink ect)
somethin like 30-50g of carbs along with a whey protein shake in water (try to get around 30 - 40g of protein). Take this as soon as you possibly can after ur workout.
Then your meals after that keep to the complex carbs and keep on eating protein balanced throughout the day, and cut the carbs around 7 or 8 (depending on when u go to sleep). Don't forget to get ur fats in too ... they are important (they do help shed the fat).
After 8pm things like cottage cheese/protein shakes/nuts/peanut butter ect are good.
And a very important thing is to drink lots of water, always make sure you get more than enough each day.. make it high priority.. it will help free up fat stores and keep your muscles safer from catabolism. Not to forget keep u feeling fresh and more energetic... it has many wonders.
drink something that has high GI carbs (ie juice, sports drink ect)
somethin like 30-50g of carbs along with a whey protein shake in water (try to get around 30 - 40g of protein). Take this as soon as you possibly can after ur workout.
Then your meals after that keep to the complex carbs and keep on eating protein balanced throughout the day, and cut the carbs around 7 or 8 (depending on when u go to sleep). Don't forget to get ur fats in too ... they are important (they do help shed the fat).
After 8pm things like cottage cheese/protein shakes/nuts/peanut butter ect are good.
And a very important thing is to drink lots of water, always make sure you get more than enough each day.. make it high priority.. it will help free up fat stores and keep your muscles safer from catabolism. Not to forget keep u feeling fresh and more energetic... it has many wonders.