Eating the Day After Big Lift

Training
1

hey guys ive posted here a few times and im just now starting figure out where ive been going wrong any advice on this little problem would be great.

i have been eating a good diet to get lean going something like this

breakfast: 2-3 eggs ( boiled or poached ) either on whole heat bread or with grilled sausage
lunch : banana and apple
dinner : fried mince/veg/tomato sauce/brown rice( cardio days) brown pasta ( lifting day )
evening : PB,jam and banana sandwhich on wholewheat bread
snacking on apples/bananas and drinking green tea,water and tea with milk.

ive been sticking to this everyday.

workout routine

mond : cardio am wieghts pm
tue: cardio
wed: cardio
thurs: cardio
frid: cardio am weights pm
sat: cardio
sun: cardio

problem is today (tue) i woke up feeling really weak and sick and looking fat and bloated and an unbelievable hunger with it! trying to stick to my healthy eating plan… i fought the temptation to eat for a few hours and to stick to my plan but i felt shit and weak… so i gave in and have been eating like a horse all day.

And since giving in too it, i feel 100 times better, io dont feel wake and flabby and feel all over musclier and the fat bloated look has decreased!

Do we need to eat more the next day to help with recovery ? like double the amount of what a non weight day would be ?

also as i do the weights after my dinner… it means my post workout meal would end up being my pb/jam/banana sandwhich and an apple… is this not enough for a post workout recovery before bed ? and maybe the reason im feeling so hungry the next day and feeling depleted ?

thanks for any advice you can give.

i have my diet and routine sorted for cardio only days and fgeel and look great those days… its only the day after lifting i feel it.

2

What are your goals?

3

[quote]fendertele wrote:
hey guys ive posted here a few times and im just now starting figure out where ive been going wrong any advice on this little problem would be great.

i have been eating a good diet to get lean going something like this

breakfast: 2-3 eggs ( boiled or poached ) either on whole heat bread or with grilled sausage
lunch : banana and apple
dinner : fried mince/veg/tomato sauce/brown rice( cardio days) brown pasta ( lifting day )
evening : PB,jam and banana sandwhich on wholewheat bread
snacking on apples/bananas and drinking green tea,water and tea with milk.[/quote]

That’s… not a healthy diet.

You have only one real source of protein on there, very little vegetables, and a bit of carbs. No wonder you’re starving.

A healthy diet doesn’t mean that you have to starve or deny yourself certain foods.

A healthy diet basically means the following-

-You eat at/slightly above/slightly below your daily calorie requirements. Any of those work. If you’re trying to gain weight/muscle mass, then you’d have to eat significantly more than your daily requirement. However, you can gain strength while eating slightly below or around your daily requirement, and afaik that’s the recommended route if you’re looking to lose fat while gaining strength/muscle in the long run.

-Your diet is based primarily around some form of protein, lots of fruits and vegetables, and a bit of carbs. The necessary fat should come from the protein unless you eat a lot of fish, in which case you can eat a lot of nuts or some fatty vegetable like avocados. A healthy dinner, for example, would be chicken thighs stir-fried or cooked in some manner with a bunch of vegetables with a side of rice/potatoes. Dessert can be some piece of fruit.

[quote]
ive been sticking to this everyday.

workout routine

mond : cardio am wieghts pm
tue: cardio
wed: cardio
thurs: cardio
frid: cardio am weights pm
sat: cardio
sun: cardio

problem is today (tue) i woke up feeling really weak and sick and looking fat and bloated and an unbelievable hunger with it! trying to stick to my healthy eating plan… i fought the temptation to eat for a few hours and to stick to my plan but i felt shit and weak… so i gave in and have been eating like a horse all day.[/quote]

What kind of cardio are you doing? It can’t be long (5-6 mile) runs or jogs at a reasonable pace. Your diet simply cannot handle that without making you into a skeleton.

For that matter, what exactly is your plan? What kind of weight training are you doing? Titles don’t mean anything. Gotta see the exact plan and the exercises.

I don’t believe you when you say you feel great on your cardio days. Either you’re snacking on a whole bunch of things that you don’t know about; or your cardios are nothing more than 20-30 minute on a treadmill at below 3.6 speed, which isn’t very conducive at losing body-fat.

4

well i have defo been sticking to that diet… but the main dinner is big! i mean its a lot of mince, mixed veg, tomato bolognese sauce and a lot of brown rice or brown pasta.

my cardio is a 3-4 mile jog… circle by neighbourhood area, decent pace few sprints up hills etc…
no i feel great, the more i do the more energy i have the less i do the less energy i have.

my weight lifting is a mix of dumbell/barbell excercises all 8 reps x 3

deadlift
sqauts
benchpress
overhead press ( think thats the name, barbell pushing up above head in standing position )
standing barbell curls.
bent over row

i dont actually know the names of all the the actual workouts but its all upper body, except the sqauts and deadlifts… and i do incline on one or two of the cardio days on the treadmill for my legs… i actually get a good burn in my legs doing sqauts and deadlifts.

im not a skeleton because i have low test, low thyroid, and have a really hard time losing body fat due to a have a pit tumor that messes with my hormones…

with this diet and workout plan im still pretty high on bf% but im getting there slowly and looking better and feeling better than i have in a long time!

just needed advice on the urge to eat the day after lifting… should i be doing it if my body wants it ?

5

Man this is the strangest post I have ever seen… are you serious with that diet? Its horrible through and through. There maybe a 100g of protein and in general just horrible. Please change it… please.

6

Ahhhhn I rememeber you now. We have already given you some of the best advice we can and you your diet looks worse now then the last time we tried to help you. Refer back to you " I miss my long steady state cardio" thread and actually do what was suggestted there and you will be fine. You wont have to eat like a horse every other day because your body will actually have what it needs all day every day. Oh and you may actually finally start to lose some fat :slight_smile:

7

hey thanks for the reply had another look at the thread ive tried to get my head round it… and the eat 1.5 g per bodyweight bit im not getting is that 1.5g per pound of weight ? so if im 210 pounds i should eat 315 g of fat ?

from lookin at my daily guidline what would u decrease/increase on ? take out and put in for example ?

8

You’ve already been given solid advice time and time again. You have never followed any of it. You keep doing this bullshit plan you made up in your head, and eating this stupid diet that would leave a middle schooler hungry, and you keep making threads every couple weeks asking what is going wrong.

You want to know what’s going wrong? YOU AREN’T LISTENING TO A FUCKING THING ANYONE TELLS YOU.

9

[quote]Chris87 wrote:
You’ve already been given solid advice time and time again. You have never followed any of it. You keep doing this bullshit plan you made up in your head, and eating this stupid diet that would leave a middle schooler hungry, and you keep making threads every couple weeks asking what is going wrong.

You want to know what’s going wrong? YOU AREN’T LISTENING TO A FUCKING THING ANYONE TELLS YOU.[/quote]

emmm i just asked what was meant by the eating so and so grams of fat per body weight ? so i am planning on running with it but being a newbie dont have a clue what is high on protien and what is not and how to calculate these things etc… im not being ignorant on purpose.

10

[quote]fendertele wrote:

[quote]Chris87 wrote:
You’ve already been given solid advice time and time again. You have never followed any of it. You keep doing this bullshit plan you made up in your head, and eating this stupid diet that would leave a middle schooler hungry, and you keep making threads every couple weeks asking what is going wrong.

You want to know what’s going wrong? YOU AREN’T LISTENING TO A FUCKING THING ANYONE TELLS YOU.[/quote]

emmm i just asked what was meant by the eating so and so grams of fat per body weight ? so i am planning on running with it but being a newbie dont have a clue what is high on protien and what is not and how to calculate these things etc… im not being ignorant on purpose.[/quote]

I’m not sure what you were reading… because there was nothing about 1.5g of fat per pound of bodyweight.

I’ll do the math for you. Let’s just say you’re 180lbs.

That means, every day:

180-270g protein
270g carbs
the rest is fat.

If you weigh more than that, those numbers will be bigger.

11

for future reference in my opinion to lose weight it should 1 to 1.5g of protein per pound of LEAN body mass. 1.25 to 1.5g of complex carbs per pound of LEAN body mass and fat more or less just keep sensible as I stated in the last thread. Example say you weigh 210lbs but if you stripped all the blubber from you you may weigh 180 just to make it easy. You then take that number 180 and multiply it by 1.5 and the sum is the number of grams of protein and carbs a day you need.

12

hey thanks again yeah im 6ft 2 inch tall and 15 stone (210 pound) not sure how much of that is lean weight and blubber tho… the reason im asking is im going to do my weekly shop and really wanna get into a good routine… so far ive been making food for keeping and consuming two days in advance.

after the replies ive had and also a bit of research tonight it seems not only my diet but work out routine is well off… too much unneeded cardio and not working diff muscles each day and trying to do it all in one go ( every muscle in one sitting)

i do appreciate everything everyone is saying to me and im sorry if i come across ignorant but it is purely stupidity or not being able to get my head round it… and i think its mainly due to wanting to build muscle and lose fat all at once… and most programs i see set out are for gaining or cutting…

anyways im gonna try to take on board your advice and hope my next post is showing off some good results :wink: cheers.

is it possible to maintain a diet like this with a 50 dollar a week spending limit ?

13

[quote]Chris87 wrote:
You want to know what’s going wrong? YOU AREN’T LISTENING TO A FUCKING THING ANYONE TELLS YOU.[/quote]

Funny as hell, haha

14

Greenfaces has been freaking amazing for me. I dropped like 1 percent body fat a day in the first week.

READ THIS:
http://www.T-Nation.com/testosterone-magazine-635#green-faces-diet

Here’s how I’ve been doing it:

{TL;DR version: 26oz. of Meat at least, you can mix and match different meats, eggs count for 1oz, scoop of whey counts for 3oz., + many green vegetables. Carbs when you workout or in the morning only}

Get a food scale. Make sure you eat at least a gram of protein per lb (convert from rocks or whatever) of lean body mass. For example I have an LBM of 170 (even though my fat ass was 230lbs)so I try to eat at LEAST 170g of protein. To simplify this I estimate a few things… Most various meats are from 5-8g of protein per ounce so I eat at least 26 ounces of meat a day. To add eggs you count each egg as 1 ounce of meat. If you drink protein shakes you can count 1 scoop as 3 ounces (depending on the brand). The name of the game is to add your meat, eggs and protein shakes up at those values so you get at LEAST 26oz a day, more is better! So the corner stone is that 1-1/2lb to 2lbs of protein rich meat/eggs/whey. Added on to that is green vegetables (preferably cruciferous), shoot for a cup with every meal and then snack on them when the hunger hits. Fruit NEEDS to be moderated, have a piece in the morning if you have to, anything else should only be after a REAL workout (not cardio). After workouts I mix a scoop of Metabolic Drive with 2 scoops of Surge and the only other carbs are a piece of fruit in the morning.

The cardio isn’t helping you in the long run, you should be lifting more instead. Replace your cardio with conditioning (hill sprints, prowler, HIIT, etc.) maybe 2 days a week, if you feel good after doing this you’re doing it wrong… 5/3/1 seems to fit this diet very well for me. I had been doing Starting Strength but the diet doesn’t seem to really support the gains the way carb cycling did. Inevitably, after going through the month of greenfaces the plan will be to add clean carbs to turn it into carb cycling.

15

[quote]fendertele wrote:

[quote]Chris87 wrote:
You’ve already been given solid advice time and time again. You have never followed any of it. You keep doing this bullshit plan you made up in your head, and eating this stupid diet that would leave a middle schooler hungry, and you keep making threads every couple weeks asking what is going wrong.

You want to know what’s going wrong? YOU AREN’T LISTENING TO A FUCKING THING ANYONE TELLS YOU.[/quote]

emmm i just asked what was meant by the eating so and so grams of fat per body weight ? so i am planning on running with it but being a newbie dont have a clue what is high on protien and what is not and how to calculate these things etc… im not being ignorant on purpose.[/quote]

You have been given good advice over and over again. If you aren’t going to follow it, stop asking for fucking advice.

16

Looks at diet/training plan of OP

“wut wut wut wut.”

APPLES, BANANAAS, FRUIT LOOPS AND CARDIO. My EYES