Pre Workout Meals

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Phoenix20

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iv just started the gym, which had lead me to read around the interent alot bout training techniques/diet etc, iv decided to do weights and cardio on different days as iv heard this would be better for muscle growth etc, i just need to clean up my pre workout meal though for both days, heres what ill be doing.

My Diet

Cardio Day - wake up fasted, have protein meal (to prevent loss of muscle) then do 60 mins cardio

Weight Day - wake up, have a protein and carb meal, hit the gym

how do these sound? sorry if youve seen alot of these threads, many thanks
 
I suggest starting the day with carbs (ie oatmeal) but don't take my word for it. Check this site for great nutritional info. Nutrition timing questions answered


DM
 
If your trying to add muscle then you want plenty of carbs and protien all day. you'll find it very hard to bulk up whilst running 60mins a day without and carbs in your system.

this is gonna be very basic but here it is. You havent eaten in the morning, so you have no energy in your blood, so when you start exercising your body breakes doen just as much muscle as fat to use it as energy for all the running.
so all the running is eating away at your muscles.try doing interval training for 15-20mins, you'll be just as worked after but you wont be burning so much muscle. plus you shouldnt do it without eating an hour before.
but dont get up early, just use the extra time for sleep, this will help your muscles grow. you can strip the fat off with arobic exercise and diet when you have bulked up.
 
i heard its not good to have carbs before a cardio workout..... as thats what youd be workin off instead of the fat, i also heard if you have protein before hand, your body will use that energy instead of the one from your muscles?
 
well it depends on your goals.
to start with thats a very bad plan. if you wanna lose fat, then you need to be doing CV every single day, 20mins high intensity not just jogging, somthing explosive and erergetic is so much better for you than medium intensity like jogging.

so you wanna be doing CV everyday, and weights at least three times a week. whats your program look like. I cant say what to eat unless I know if your trying to lose or gain weight(muscle) and know what your program is.
 
well im 20 years old 5,11 and 180 lbs, i generally have a very good build but have let it go over the last 2 years through alcohol etc, so over time iv lost muscle and gained fat. my aim is to lose the fat for a start, and get a good build for a fast metabalism (i dont neceserily want to be huge)

My Weekly Gym: For my weights i usualy do 8 reps in sets of 3

Mon - About 45 mins cardio (usually run 8km), then work abs

Tues - 15 mins warm up cardio, then work on my pecks and bycepts

Weds - Rest

Thurs - About 45 mins cardio (usually run 8km) , then work abs

Fri - 15 mins warm up cardio, work back, triceps

Sat - About 45 mins cardio (usually run 8km) , then work abs

Sun - Rest

also, is it best to do abs on a cardio or weight day, i dont tend to work my legs as i reckon cardio does that for you
 
the good thing about interval training is that you can do it every day, cos your not giving your muscle such a pounding as when you run for 45min+.

So if your really really wanting to get in to shape you will do 20mins of fast interval training every day. No rest days cos you wont need it and the fitness and weight loss is mor important than you muscle growth to start with.

remember that when you have more muscle mass, your metabolism will be much faster, so its easyer to stay thin, when you put on mass. how ever you will put on some weight when you build muscle cos you need to eat lots.

I presume you missed out your legs cos you'll be exercising a lot. dont forget to add leg workouts when you get to your target weight.

I think this work out plan.
20mins CV everyday, change from skipping, running, running up the stairs, boxing, burpies (press up, then stand up, jump up in the air, then press up etc) or even jumping round the garden any thing that will exhaust you quickly. Then for your weights.

monday - 5min warm up - chest, biceps
tues - 5min warm up - core (abs, obliques, lower back)
wed - 5min warm up - traps, shoulders, triceps (i.e. shrugs, rows, shoulder press)
thurs
fri - lats, core, biceps and triceps
sat
sun

this way your gonna be getting fit very quickly, but if you get tired or you have weekend plans, it wont effect your workout if you miss out sat and sunday. you were working your cest and shoulders together which is ok, but shoulders are best worked with traps, this way you can do close grip upright rows witch is a killer for your shoulders.

for a good core work out read http://www.fitness.com/forum/showthread.php?t=8139 tuesdays core workout can be done on monday or wed, but I'd rather giv it its own day, cos its a huge muscle group.
 
yea im with ya on the fact that my fat loss should come 1st.... once iv lost the fat ill do more weights and less cardio.... as weights will help keep my weight down. i actually used to have an amazing metabilism, which i miss very much... so i want that back! i used to have next to nothin fat and lean muscle, mostly from my football/soccer which i dont play anymore, the pub took over!

as for the workout uv just shown me, i dont see any real cardio sessions there.... or is that for once iv lost the fat?
 
ha, i think you missed the 5th paragraph down. your gonna be doing interval training everyday.
yes every day. but its only for 20mins so you should b able to fit it in some how.
I also left sat and sun with no weights and rounded up the weights workout on friday, so if you go out fri, or sat nights you dont need to worry bout the training.

I did miss out the fact that normally you do your weights before your CV work.
But cos everything is so short, you can do the CV in the morning and weights later or other way round. as long as you dont do your weights right after your CV then anything goes.

good luck, i'm starting this again on monday.
 
iv decided to do cardio and weights on totally different days.... as the pre workout meal/ preporation is different, dya think i could do that 20 mins high intensity cardio on a cardio day... and then maybe do like 10 mins on the rowing machine? like today i cut down the cardio time, i ran 6km in 30 mins.... isnt this classed as high intensity... or is it to much?
 
your pre workout meal for the weight does not matter, cos your interested in losing weight. and neather does the meal before your CV, cos the reason your gonna eat a specific high carb meal before you do cardio is so you got the energy to get fitter. Well you dont want to get fitter, you want to lose weight, so you need less energy.

no matter what workout your doing you should be eating a small sensible meal an hour beforehand, something with brown rice, brown bread, or potato (not fried) and some lean meat and fresh veg.
and after all workouts you should have a protien shake, 2 scoops.

I assure you, you will lose weigh much faster doing Intervals every day than if you do med intensity 2 or 3 times a week. If you really really are worried about the food then you should do your CV in the morning and weights in the evening that way you can eat the meals in the order you like. but there really is no need.
 
i dont eat carbs before cardio, i have protein... this way doesnt it reduce catablism? before weights i have carbs plus protein, and your right, as im losing weight 1st.... i should concentrate on loseing the weight, and then building muscle
 
Phoenix20 said:
your right, as im losing weight 1st.... i should concentrate on loseing the weight, and then building muscle
Click to expand...

yes therefore your training is more important that getting the right foods before you workout.

by the way, why do you have carbs b4 weights, but not before CV. you shoudl be eating a whole sensible meal before any workout, regardless of what your doing.

CV and weight training both use muscles, yes the work them in diffrent ways, but the healing process (growth) is the same.
 
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