carbs for dinner if training at nite?

[dalila]

hey guys, I am quite sure someone has already asked this but I can't find the thread, so I apologise and appreciate your input.

I work out 6pm-8pm, get home in 5 min ( yeah gym is like next door), down my protein shake, shower, make dinner and finally have proper food around 9pm... My question is should I shouldn't I have some complex carbs in that 9pm meal? I am tryng to lean out a bit.....

I am a female ( gees hope that was obvious from my avatar ), 167cm, 55kg, BF 19.5%.

My typical diet is:

10am: 1/2 cup cottage cheese, 6 oz sweet potato ( or 1 cup of oats)
noon : 1 apple
2.00 pm - 1/2 cup brown rice, stirred fried chicken ( tissued off a bit), 1 cup spinach, broccoli, or cabbage
4.30pm - Home made WW flour muffin, 1/2 cup cottage cheese, 1 guava
8.00pm - protein shake
9.00pm - brown tice, steamed fish/grilled beef ribs/roast chicken and veggie
midnite- 1T PB

thanks!
D.

 

[atherjen]

why no carbs immediatly post workout with the shake? If any place, THAT is where I would have them rather than at 9pm.

your workouts take 2 hrs? ?

 

[DrChiro]

I agree with atherjen.....it seems like the best time do down some carbs are after your workout with some protein. These carbs should be high glycemic carbs as well...even if you are trying to lean down.

I do 1 scoop GNC's 100whey (23 g protein)
with 1 scoop GNC's creadrive (5 grams creatine and 25 g dextrose)
right after my last lift.

then it is up to you as far as the carbs go in your next meal....ideally for building muscle you should have some since this is when your body is primed to use them....you would still be able to lose fat this way although it wont be optimal.

That is really the plan i am on now.....no carbs all day except for vegetables...then all my carbs post workout which is late just like you. Seems to be working...try it out!

 

[LAM]

hey guys, I am quite sure someone has already asked this but I can't find the thread, so I apologise and appreciate your input.

I work out 6pm-8pm, get home in 5 min ( yeah gym is like next door), down my protein shake, shower, make dinner and finally have proper food around 9pm... My question is should I shouldn't I have some complex carbs in that 9pm meal? I am tryng to lean out a bit.....

I am a female ( gees hope that was obvious from my avatar ), 167cm, 55kg, BF 19.5%.

My typical diet is:

10am: 1/2 cup cottage cheese, 6 oz sweet potato ( or 1 cup of oats)
noon : 1 apple
2.00 pm - 1/2 cup brown rice, stirred fried chicken ( tissued off a bit), 1 cup spinach, broccoli, or cabbage
4.30pm - Home made WW flour muffin, 1/2 cup cottage cheese, 1 guava
8.00pm - protein shake
9.00pm - brown tice, steamed fish/grilled beef ribs/roast chicken and veggie
midnite- 1T PB

thanks!
D.

I would have a post workout shake with whey and whole oats and take the brown rice out of the 9:00 pm meal...

 

[Premo55]

Dalila, I'm gonna be an ass and take apart the whole diet:

10am: 1/2 cup cottage cheese, 6 oz sweet potato ( or 1 cup of oats)
Looks good to me here

noon : 1 apple
You should add some protein here. Maybe a can of tuna?

2.00 pm - Personally I would do protein+fat here...you don't seem to have any EFAs

4.30pm - Home made WW flour muffin, 1/2 cup cottage cheese, 1 guava
This looks good to me....but can't you have something lower glycemic than a guava? Personally I would do brown/rice/oats here instead of the muffin and fruit...also maybe you should up the cottage cheese here...1/2 cup isn't too much

8.00pm - protein shake
I would DEFINITELY add carbs here to refill glycogen stores and to slow the protein absorption. Maybe some ground up oats or a sweet potato?

9.00pm - brown tice, steamed fish/grilled beef ribs/roast chicken and veggie
This looks like a great meal to have. I wouldn't go with the ribs though, and I would try to make sure your chicken is white meat only. Your timing is spot on though

midnite- 1T PB
You DEFINITELY need more food here, protein is needed. Maybe you should eat meat instead of cottage cheese in one of your CC meals and add cottage cheese here instead. Also consider adding a bit of fiber here to slow it down more, maybe a little bit of psyllium husk or wheat bran.

Also you definitely need more EFAs throughout the day.
Hope this helps! I think what' simportant is you need to eat to support any lean mass that you may potentially add during the cut and more importantly preserve what you already have.

Peace.

 

[aztecwolf]

do the ground up oats mix in well if your just throw it in with some water in a bottle shaker, or do you need a blender for them to soak in well

 

[Premo55]

Personally dude I just cook my whole oats, and mix my whey in to eat (with a spoon) as a post workout meal. just like how people do for breakfast. It's a lot more satisfying. I used to do it with a shaker bottle though, only problem with making a shake with oats is the oats of course inevitably fall to the bottom

Peace.

 

[LAM]

I'll let me oats sit in the water for several minutes, then put it on liquefy on the low setting then to high, then mix in my whey...

 

[aztecwolf]

Personally dude I just cook my whole oats, and mix my whey in to eat (with a spoon) as a post workout meal. just like how people do for breakfast. It's a lot more satisfying. I used to do it with a shaker bottle though, only problem with making a shake with oats is the oats of course inevitably fall to the bottom

Peace.

yeah i too had that problem, the only thing is i want a shake that i can have at the gym, and i really don't want to so the dextrose thing all the time

 

[olusco]

You can cut some carbs in the afternoon then use that carbs for postworkout. (for cutting or dieting)
As for oat meal I prefered to cook it and add whey protein,fish oil or banana for additional calories probably in the morning meal.

 

[jaim91]

I am a female ( gees hope that was obvious from my avatar ), 167cm, 55kg, BF 19.5%.

QUOTE]
Isn't 121 lbs for someone who's 5"7 kind of thin?[/

 

[dalila]

Hi everyone, thanks a lot for the feedback, mucho appreciated...

So from now on I'll cut a bit on carbs during the day, have high GI carbs with my protein shake, and somethign like brown rice ( not too much) with my dinner.. is that general consensus? Even if I am trying to lose a bit of fat?

Jen, if I just do weights my workouts take abt an hour, but if I do like chest and tris, then cardio and deep stretching, it can take up to 1.5-2 hours. I was taking a shake withou carbs, coz for some reason, I thought mixing it with high GI carbs is only for bulking...duh, Ok will re-read some articles!!

Premo, thanks for taking my diet apart, you are always welcome to LOL... I do take fishies, forgot to write, usually after lunch and after dinner. DOn't forget I am trying to lean down to abt 15% body fat... you still reckon I need all that extra protein? And ribs are not something I eat daily LOL, I just didn't want you all to think I eat clean every day ( but I do probably 5 days in a week).

Jaim, I am more like 5'5.5" which is about 166.5-167cm, and trust me I am not skinny, you can tell from my BF 19.5%...

Dal.

 

[austinite]

Also you definitely need more EFAs throughout the day.

That's what I was thinking, but she mentioned stir-fried chicken. What type of oil dalia? Canola or Olive perhaps?

 

[meltedtime]

You definitely need the carbs post work out. Replenishes muscle glycogen.

It sounds like you're worried about eating carbs late in the day. It is your total cal intake for the day you need to worry about not the time you are eating them. There is no magic fat storage clock in our bodies. Carbs at 7:59 good. 8:00 turns to fat.

melt

 

[dalila]

here is no magic fat storage clock in our bodies. Carbs at 7:59 good. 8:00 turns to fat.

melt

that's good one! No melt I didn't think there was such a clock, but I did think that I needed carbs for energy, so I eat them earlier in the day, and I am OK even taking them post work out, but then taking them again for dinner, when after that I zzzzz, why?

Stir-fired chicken usually with canola, austin.... thats on the days I don't bring my food to work, and I live in asia so lots of stuff here is stir-fried... on these days I take plenty of rice to absorb the oil and gravy, then throw it away

 

[gentlecaper]

Jen, if I just do weights my workouts take abt an hour, but if I do like chest and tris, then cardio and deep stretching, it can take up to 1.5-2.

Hi,

If your training is intense enough, you would have burnt much carbo and glycogen stored in your body. Then it is perfectly alrite for you to replenish them rite after workout no matter what time cos those carbs will then be converted into glycogen and not fats. At the same time, the high glycemic carbs will convert to insulin quickly and shuttle the nutrients from your dinner to muscle cells at a time your muscles needed them most.

But considering your time in the gym being 1.5 to 2 hrs, your intensity level may not be high cos if it is so, you will be fatigued before the hour is up. Not to say, go on for another hour. Maybe that's why you don't burn as much fats cos metabolism not at its peak through lack of intensity.

 

[dalila]

hey there gentle.. well, I feel I work out at high intensity, I mean I am not that strong so I can only bench 60lbs for 8 reps, etc .. but I do lift to my maximum. Nowadays I do 5X5 on compound exercises + 3X12 for arms and shoulders, and I do get "weak" afterwards, but my legs still can run, so I do a very hihg intensity step class (heart rate probalbty at 75-85% constantly) 3 times a week...Of course when I do legs, I cna't do this..

 

[gentlecaper]

hey there gentle.. well, I feel I work out at high intensity, I mean I am not that strong so I can only bench 60lbs for 8 reps, etc .. but I do lift to my maximum. Nowadays I do 5X5 on compound exercises + 3X12 for arms and shoulders, and I do get "weak" afterwards, but my legs still can run, so I do a very hihg intensity step class (heart rate probalbty at 75-85% constantly) 3 times a week...Of course when I do legs, I cna't do this..

Hi Dalila

Perhaps I employ a different method for reps cos I don't count how many reps per set. Just a personal way of training I guess. I prefer to to strip down. That is, lift until fatigued and no longer lift another rep, then lower the weight, so that will be able to lift again....lift till fatigued again then repeat lowering further. After a few exercises, I will completely exhausted. Usually less than an hour. Occasionally, I will do supersets. This cuts down the time even further and usually will be flat on my face within 45 mins.

As u are a lady, you may be afraid to reach this intensity for fear of building too much muscle, but I doubt cos its not so easy because of genetics of a female.

But because of the gruelling work, I use only 2 split routines per week. Upper and lower body. The rest of the week(3x) , will hit the gym to do HIIT cardio for 20 minutes per session.

Using these methods, I found out that the muscles do respond very positively, the weight workout are so intensed that I breathe heavily meaning also getting a good dose of cardio workout and best of all, time spent in the gym is short, so I have no excuses to skip gym sessions and yet have time for other things.

Because of the intensity, I believe my metabolism stays up hours after I leave the gym. So I do have a little bit of luxury in being a little more liberal in what I eat.

This is a bit controversial. If your intensity is high and you workout for 1-2 hours, your cortisol level may build up and that leads to catabolism meaning rendering your work out for the last hour useless.

This is just what I do, Dalila, not a recommendation You may wish to experiment though and see what suits you well.

 

[dalila]

Nah gentle, not afraid of bulking, I know how hard it is.. And I do mix up my workouts every now and then.. I mean I am not overly concerned with steady gains, I am not gonna compete or anything, I do it just for me.

So in my case yeah training is improtant but even more so is the diet, as I don't want to gain any more fat -thats why I was asking should i eat carbs for dinner, if I already take them with my PW protein shake...