post workout shake

[Fitzy89]

Ok Built... I am 21 yr old female 5'7 currently weighing 154 I am really muscular but I want to get leaner.
My goal weight is 140.
I have lost 12 lbs thus far at about 1-2 lbs per week for about 1 month and a half.
I would like to be like 16-18% body fat
I am currently carb cycling so my carbs change every 3 days (no, moderate, high)
Protein: 150 grams/ day
Fat: not much I try to avoid too much anywhere from 10-30 g/ day
Carbs: No carb day: pretty much none, Mod carb day : 154 grams, high carb day usually 200 -220 grams

 

[suprfast]

Ok Built... I am 21 yr old female 5'7 currently weighing 154 I am really muscular but I want to get leaner.
My goal weight is 140.
I have lost 12 lbs thus far at about 1-2 lbs per week for about 1 month and a half.
I would like to be like 16-18% body fat
I am currently carb cycling so my carbs change every 3 days (no, moderate, high)
Protein: 150 grams/ day
Fat: not much I try to avoid too much anywhere from 10-30 g/ day
Carbs: No carb day: pretty much none, Mod carb day : 154 grams, high carb day usually 200 -220 grams

If I know built, she will say to up the fats(healthy, they make her happy), lower the carbs, and hold steady to a specific caloric intake.

 

[gtbmed]

I would at least increase your fat intake on your no carb days. I assume you're training on your high carb days?

 

[Fitzy89]

yea on my hardcore strength training days I have high carbs ...as far as fat goes is where I get a bit confused because the carb cycling program I am following did not really stress that much about fats I compared it to other plans which said to have low fat... so right now on my no carb days I up my fats to like 30 g from foods eggs, tuna (in oil ...the one in water sucks), or extra virgin olive oil on my salad. I have been avoiding peanut butter like the plague because I LOOVVVVVVVE It and I heard somewhere that it actually can hinder fat loss.

as far as my total cals per day it depends on the day due to the carb cycling but according to my records ( I am a loser and have an excel spreadsheet that totals up my daily cals, and macros) I would say the lowest amount I have had is pretty low its like 1300 on no carb day and on high carb day like 1900-2000.

 

[Marat]

I have been avoiding peanut butter like the plague because I LOOVVVVVVVE It and I heard somewhere that it actually can hinder fat loss.

It doesn't directly help or hinder fat loss. It's a calorie source like anything else. If it fits into your macros, feel free to eat it. It's a great source of fat.

Perhaps the reason that you 'heard it can hinder fat loss' is because peanut butter is nutritionally dense. If one isn't tracking their intake, it's possible to take in a more calories from peanut butter than one anticipates.

You track your calories, you'll be fine taking it in.

 

[Jag]

I love "post workout" threads. You always get people with different opinions because
everyone is different,
everyones training and training goals are different
and everyones body chemistry is different in regards to how they assimulate nutrients.
You also have to consider age, mood, weather conditions and much, much more!!!

I used to train fasted, first thing in the morning and would need some protein/carbs real quick afterwards. Within 30 minutes, or i'd have issues.

Now i train after work 2-2.5 hours after lunch, with 3-4 meals in me and i can, and have, waited up to 2 hours post workout to have anything at all.

I actually feel a lot fuller in the muscle with no food/shake.........sometimes!!! I'm assuming this is because blood hasn't headed to the digestive sysytem but i'm just assuming. Sometimes i'm ravenous and eating well within 30 minutes.

It's a topic that is OFTEN over thought whereas you should just let your body tell you that it's time for nutrition and what form that nutrition comes in is what YOU feel like YOU need at the time.

If you're hungry, eat. If you're not, then don't eat. It's highly unlikely you'll lose pounds of muscle if you don't eat within 3 hours of a workout if you're not hungry.