Post work out shake or could I eat a meal ?

[dfauteux]

Well I just tried my first homemade post work out shake and I couldnt stand it. Mixed 1/3 cup of oats, 1.5 cups skim milk, 1 scoop of on whey, I know this isnt quite enough but my plan was to eat a banana on the side and try to work my way up to 2/3 cup oats. The problem is I couldnt stand the darn taste of the oats in the shake. My blender is a piece of junk and can barely mix them up properly. My question is: Would it be ok to eat like 1 serving of whole grain pasta with a bit of sauce and have a scoop of whey in 1 cup of skim milk after a work out instead? 1 serving of pasta is 64grms of carbs, added to that of the milk would equal 76grams of carbs, plus the sauce which would be maybe 10 for a total of 86. Then the 24 grms of protein in the whey and the 9 in the milk would be 33 grms of prot, plus whatever little bit is in my wife's homemade sauce.

Approx 640 calories in this meal. If not I would buying dextrose and maltodextrin help in cutting down on the amount of oats I would need?

Thanks for any help! I am one picky eater.

 

[The13ig13adWolf]

why complicate things? how bout your shake and a bunch of rice cakes (however many it takes to fit in your totals)? just a suggestion, you need quick absorbing carbs PWO and more than likely you'll be eating your PPWO within 1.5-2 hours following anyway...

 

[dfauteux]

Just curious what is a ppwo? I work out at 6:30 pm so my post workout shake would be at 7:45 or 8 pm depending on how quick I make it after my workout which lasts usually 1 hr. So usually after the post work out shake I only have like 1 scoop of whey in 3/4 cup of 2% milk and 1/2cup of cottage cheese before bed at say 9:30 or 9:45.
Never tried rice cakes but they would work for the right kind of carbs post work out? I will buy some to see if I like them. I just figured whole wheat pasta after or maybe egg enriched pasta after for carbs because it doesnt take much pasta to get a ton of carbs and I love spaghetti. I have been eating much less than I used to though since I have been cutting for a few weeks.

 

[The13ig13adWolf]

ppwo = post post workout. why not have the pasta in that meal? you'll need the additional carbs anyway.

none of these new chocolate chip rice cakes or weird sugar flavors. stick to plain or cheddar.

how far below maintenance have you been eating?

 

[dfauteux]

My post post work out meal would be at like 9:45 pm and I go to bed at like 10pm or 10:15, so I dont know if I could handle eating a bowl of pasta that late at night then going to bed. I usually just have 1 scoop of whey in 3/4 cup of milk with a bit of cottage cheese.

I have been eating 500 calories below maintenance for just over 3 weeks. I have lost about 8 lbs in that time and gone from 17.8 % bodyfat down to 12.7%. According to my accu body fat checker anyway.
I plan on cutting for 2 more weeks and I am really hoping to get down to around 10%. I was actually bulking a few weeks ago and was gaining weight like crazy but I was eating way too much and my cheeks were getting pretty darn puffy. So I figured I would cut down first then try to bulk up alot cleaner after.

 

[The13ig13adWolf]

doesn't really matter what time you eat in relation to when you go to bed but if you're uncomfortable eating pasta at that time so be it. although i'd recommend more carbs in that meal. what you've got goin' now is pretty much all protein and carbs are necessary in your PPWO.

as a side note, accu-measure is extremely inaccurate. fine for a base number to go on but focus your attention on your measurements and don't get caught up on bf%. they are upwards of +/- 3% off on the average depending on how many points.

 

[dfauteux]

I read that the accumeasure were fairly accurate? I tested it on a website where you put in your measurements on your bicep, tricep, back and waist and they ended up pretty much the same as the accumeasure.

It is true that my last meal is mostly protein, but I thought you werent supposed to eat that much for carbs right before going to bed. I may be wrong though.

 

[The13ig13adWolf]

I read that the accumeasure were fairly accurate? I tested it on a website where you put in your measurements on your bicep, tricep, back and waist and they ended up pretty much the same as the accumeasure.

not very accurate for the most part. 7 point is better but not great. the only full proof bf% test is DEXA.

I thought you werent supposed to eat that much for carbs right before going to bed. I may be wrong though.

this is a myth. focus your diet around your training.

 

[myCATpowerlifts]

Don't use oats in the Post-workout shake! That will just slow down the absorption.
Use Whey, Milk, and a banana! That's what I used to use, it tastes good and its great for PWO.

 

[dfauteux]

After reading all the replies I have decided to switch back to working out at 3pm so I can have a ppwo meal. I will give an example of today's meals if someone would like to critique it I would appreciate it.

5:15 am Meal 1: 3 egg whites , 1 whole egg, 1/2 cup of oven baked fries, 1 slice of breakfast ham, 1 slice of multigrain bread, 1/2 banana

452 cal, 32 grams of protein, 12 grams fat, 57 grams of carbs

9:00 am Meal 2: 1.5 scoops of whey, 1.25 cups of skim milk, oatmeal to go bars, 1 apple

494 cal, 48 grams of protein, 8 grams of fat, 63 grams of carbs

12:30 meal 3: 2 slices of multi grain bread, 2 slices of turkey, 2 roast beef, 1 cup of homemade vegetable soup

560 calories, 40 grams of protein, 15 grams of fat, 65 grams of carbs

4:10 Meal 4: 1 scoop of whey, 1 cup of skim milk, 1 banana

308 calories, 33 grams of protein, 3 grams of fat, 43 grams of carbs

5:30 pm meal 5: 1 serving of whole wheat pasta, .5 cups of homemade sauce, 1/4 of a chicken breast

469 calories, 32 grams of protein, 11 grams of fat, 66 grams of carbs

9:00 pm Meal 6: 1 scoop of whey, 1 cup of 2% milk

Total calories: 2464
Total fat: 52 grams
total Protein: 213 grams
total carbs 304 grams

I forgot to mention the flax seed oil pill I take every morning and night also. I didnt count that into the totals.

I am on a cut right now, so eating 500 calories below maintenance which is about 2500 .
I am 5 foot 11 inches tall, and weight about 180 lbs now.