I work 9:30-6 pm Monday to Friday and don't get home till around 7 pm. I eat meal about 30-45 minutes before i head to the gym. Around 8 o'clock is when i usually weight-train for 75-90 minutes.
Then afterwards, i immediately drink a post-work out lean gainer shake ( carbs, whey and casein protein, vitamins, amino acids etc.) and then head to the steam room for 10-20 minutes and shower etc.
I usually get home around 10 and have a meal and get to bed at 11:30 pm. What sort of meal should i be eating at the 10 pm spot? and should i eat a snack or shake right before i go to bed?
My goal is to increase muscle and lower my bf %. First goal is putting on muscle mass and after 2-3 months i will switch my routine up and my goal will be to get leaner and decrease bf %
I to have a similar situation. I’ll usually workout out around 8:30p, finish up around 9:15, shower and go to bed around 10:15. I’ll alternate either chicken breast with frozen vegtables, omlette with vegtables or peanut butter with a little fruit.
Also have a small protein shake before the workout and with the post workout meal. Works for me but some individuals can’t eat that much right before bedtime.
Yes, that’s what i’ll do. I will cut out the potatoes that i usually eat with my lean chicken breast and veggies because i probably shouldn’t eat carbs mere hours before bed. I will eat eggs and veggies as well to switch it up and sometimes lean steak as well.
I have a MRP shake (whey and caseine protein in it) right after working out, have the aforementioned meal about 30-60 minutes later (1.5 hours before bed) and eat a little low-fat cottage cheese right before i slip in to bed to feed my muscles protein while i sleep. Might do more slow cooking and incorporate that as well. Learning a lot on this site. I refer people here all the time!
I go the gym around the same time, my first shake contains at least 100g carbs and aminos/creatine followed by eating as many carbs as I can stomach over the next two hours along with a whole bunch of protein.
What exactly is a lean gainer shake?
When you say you are trying to put on muscle mass for 2-3 months, how much are you looking to gain exactly? I’d have said without holding onto that mass for a while your body is going to do its utmost to just dump any muscle you just gained when you start dieting.
[quote]Xphobicas wrote:
Yes, that’s what i’ll do. I will cut out the potatoes that i usually eat with my lean chicken breast and veggies because i probably shouldn’t eat carbs mere hours before bed. [/quote]
This is probably a mistake since your insulin sensitivity is still hightened due to training.
Don’t get too hung up on the notion of not having carbs before bed. If you train late, your body will still use them to replenish muscle glycogen.
I’m just repeating what HK24719 said, but the “Post-workout” trumps the “Just before bed” in that any carbs you eat should preferentially repleshish glycogen stores, and not get converted to fat. So, the first solid meal after lifting should have cards, no matter what time.
[quote]pepperman wrote:
I to have a similar situation. I’ll usually workout out around 8:30p, finish up around 9:15, shower and go to bed around 10:15. I’ll alternate either chicken breast with frozen vegtables, omlette with vegtables or peanut butter with a little fruit.
Also have a small protein shake before the workout and with the post workout meal. Works for me but some individuals can’t eat that much right before bedtime.[/quote]