i’m 44. i like to train around 9:30-11pm. this is the best time for me. i sleep around 2am. after a work-out, i immediately have a commercial post-workout drink. i then have some healthy but high glycemic, like a ripe banana, orrange, oat bar, fruit-bar. 15mins later i have a protein shake that is only isolate with 4tlbs of dextrose in distilled h20. 30mins later i have a meal, such as salmon, chicken, tuna or beef with some vegetables.
i limit other carbs because this is before bed. i’m trying to gain muscle and lose fat. then an hour or so later i have another a non-isolate protein shake (2 scoops) mixed in distilled h20. sometimes i have some apple slices with skin and some skim-milk cottage cheese for the casien protein. how can i find a very specific diet for my goals of keeping/gaining some muscle, lower my bodyfat % to 10-15%. thanks.
That sounds like good work at first glance robb. You don’t need 2 post workout shakes though… you need maybe 30-50g of simple carbs in whey, so you choose. Either way it is directly after training, when you are still un-changed into normal clothes.
The Velocity diet, while difficult - is the one most use here i believe. It is mostly shakes and supplements for oil. Do a search for that and it will show up quick. It really does work though.
I think that your post workout protocol is good though.
1/Simple carbs and fast protein directly after training.
2/Slightly lower GI/more fibre carbo 15mons later.
3/A full meal with fibre, EFA’s, protein and carbs.
4/Slow burning protein and carbs.
This is not unlike the recommended way to replenish glycogen following an anaerobic workout.