Fat in Nighttime Shake Slowing Fat Loss?

Diet and Nutrition
1

Hey all, just looking for a little advice on my last meal of the day.

Some current info:
Age: 20 Years
Weight: 192.5 lbs
Activity: HIIT sprint program each morning, 1 hour walking daily, approx 60-70 Mins Lifting 6 days per week in the evening. Rest of the day is mostly sedentary besides walking between classes.
Current diet: 240g Protein, 105g Fat, 50g carbs =2200 Kcal

I am VERY specific with my foods, weighing everything out including almonds veggies chicken, everything so the above nutrient levels are very accurate.

A day of eating looks like: (from yesterdays food journal)
6:45 Am 5g Glutamine, 5g Bcaas, 6g fructose (From EMERGENCY vitamin supplement)2x HOT-ROX Extreme
HIIT sprints
8:30 Am 3 Whole Eggs, 5 Eggwhites
11:45 Am 7oz chicken breast, 1 oz almonds, 1/2 Tbsp EVOO, 75g Broccoli
1:45 2x HOT-ROX Extreme
3:00 Pm 2 scoops Casein, 2 Tbsp EVOO, 75g Broccoli
5:50 Pm 8oz chicken breast, 150g brocoli, 1tbsp EVOO, 1tbsp Almond butter
7:00 Pm (PRE WORKOUT) 5g glutamine, 5g BCAA, 5g creatine, 6g fructose (From EMERGENCY vitamin supplement)
8:45 Pm (10 min POST WORKOUT) 1 scoop whey, 5g creatine, 5g BCAA
9:45 1 Scoop casein, 1tbsp Nat PB

Also take a multivitamin, 10 Fish oil capsules and 5,000 IAU vitamin D each day with some zinc, magnesium and potasium pills.

My questions are:
Is having fat in my last shake going to slow down fat loss? Should i instead move the serving of fat to an earlier point in the day?

Any other advice or comments of course are appreciated. Happy to provide more info that would help.

Thanks guys!
JF

2

[quote]JudsonFit wrote:
Hey all, just looking for a little advice on my last meal of the day.

Some current info:
Age: 20 Years
Weight: 192.5 lbs
Activity: HIIT sprint program each morning, 1 hour walking daily, approx 60-70 Mins Lifting 6 days per week in the evening. Rest of the day is mostly sedentary besides walking between classes.
Current diet: 240g Protein, 105g Fat, 50g carbs =2200 Kcal

I am VERY specific with my foods, weighing everything out including almonds veggies chicken, everything so the above nutrient levels are very accurate.

A day of eating looks like: (from yesterdays food journal)
6:45 Am 5g Glutamine, 5g Bcaas, 6g fructose (From EMERGENCY vitamin supplement)2x HOT-ROX EXTREME
HIIT sprints
8:30 Am 3 Whole Eggs, 5 Eggwhites
11:45 Am 7oz chicken breast, 1 oz almonds, 1/2 Tbsp EVOO, 75g Broccoli
1:45 2x HOT-ROX EXTREME
3:00 Pm 2 scoops Casein, 2 Tbsp EVOO, 75g Broccoli
5:50 Pm 8oz chicken breast, 150g brocoli, 1tbsp EVOO, 1tbsp Almond butter
7:00 Pm (PRE WORKOUT) 5g glutamine, 5g BCAA, 5g creatine, 6g fructose (From EMERGENCY vitamin supplement)
8:45 Pm (10 min POST WORKOUT) 1 scoop whey, 5g creatine, 5g BCAA
9:45 1 Scoop casein, 1tbsp Nat PB

Also take a multivitamin, 10 Fish oil capsules and 5,000 IAU vitamin D each day with some zinc, magnesium and potasium pills.

My questions are:
Is having fat in my last shake going to slow down fat loss? Should i instead move the serving of fat to an earlier point in the day?

Any other advice or comments of course are appreciated. Happy to provide more info that would help.

Thanks guys!
JF[/quote]

I don’t think you have to worry about that more than just total calories/day.

3

No, fat is best used later in the day. It slows protein digestion and that’s exactly what you want before you go to bed because you wont be eating for 6-10 hours. Plus fat is good for hormone production and you produce the most hormones in your sleep so it’s like a double whammy IMO.

4

[quote]K-Man32 wrote:
No, fat is best used later in the day. It slows protein digestion and that’s exactly what you want before you go to bed because you wont be eating for 6-10 hours. Plus fat is good for hormone production and you produce the most hormones in your sleep so it’s like a double whammy IMO.[/quote]

Thanks very much for a reply! I love to get peoples input.

My reasoning behind including some fat has been that it is well utilized at night and will make sure that the fish oil i take at night is well digested and utilized.

I am asking this question simply because i wonder if fat about 1-1.5 hours before bed after which i am mostly sedentary is just getting stored, not used.

5

You are eating low carb so i would not worry about it being stored at all.

6

[quote]JudsonFit wrote:

[quote]K-Man32 wrote:
No, fat is best used later in the day. It slows protein digestion and that’s exactly what you want before you go to bed because you wont be eating for 6-10 hours. Plus fat is good for hormone production and you produce the most hormones in your sleep so it’s like a double whammy IMO.[/quote]

Thanks very much for a reply! I love to get peoples input.

My reasoning behind including some fat has been that it is well utilized at night and will make sure that the fish oil i take at night is well digested and utilized.

I am asking this question simply because i wonder if fat about 1-1.5 hours before bed after which i am mostly sedentary is just getting stored, not used.[/quote]

If you’re already in a deficit then it won’t get stored.

7

[quote]chimera182 wrote:

[quote]JudsonFit wrote:

[quote]K-Man32 wrote:
No, fat is best used later in the day. It slows protein digestion and that’s exactly what you want before you go to bed because you wont be eating for 6-10 hours. Plus fat is good for hormone production and you produce the most hormones in your sleep so it’s like a double whammy IMO.[/quote]

Thanks very much for a reply! I love to get peoples input.

My reasoning behind including some fat has been that it is well utilized at night and will make sure that the fish oil i take at night is well digested and utilized.

I am asking this question simply because i wonder if fat about 1-1.5 hours before bed after which i am mostly sedentary is just getting stored, not used.[/quote]

If you’re already in a deficit then it won’t get stored.[/quote]

Ahh, true good point and i am pretty confident that with my activity and size i should be at a deficit at 2,200 calories.

8

Man, you are going to starve yourself and have no muscle left over only eating 2,200 calories with all that activity your doing. You could bump it to 3,000-3,5000 and still be losing body fat while building a little muscle.

9

[quote]K-Man32 wrote:
Man, you are going to starve yourself and have no muscle left over only eating 2,200 calories with all that activity your doing. You could bump it to 3,000-3,5000 and still be losing body fat while building a little muscle.[/quote]

Haha, unfortunately i have a shit metabolism. I actually was at 2,500 and gained a Lb cause of how much i have slowed my metabolism. I am only doing this all out fatloss war until this summer then i plan to starting upping calories and eating to gain strength and muscle mass.

10

I hear ya on the shit metabolism. I currently weigh 188 and I can’t lose weight on anything more than 2200 cals. I would gain at least a pound a week from 3000+. Your program looks kinda intense. I don’t see 1 tbps of PB messing up your diet.

I am not an HIIT expert so please correct me if I am wrong, but isn’t HIIT not supposed to be done fasted? As far as I know, it doesn’t usually go well with a low carb diet because it doesn’t use fat for direct energy. From my point of view, you may be better off doing SS cardio in the morning in the fasted state, then do HIIT after you are a little fueled up if you must do it.