PWO Meal/Dinner?

Diet and Nutrition
1

I’ve been working out after work from about 6:30PM to 8:30PM for the last 5 years or so and it usually consists of 45-60 min of weight lifting, 15 min of abs, and about 25 min cardio. Figure at least 4 or 5 days a week (basically whwen ever I can) and recently Ive hit as plateau or at least it feels like progress has slowed.

My lifts are ok, and I still look very muscular but I want more lol so I’ve been decreasing the rest time between sets, doing more super set, drop sets, etc anyhting to incease the intensity but I have some questions about the PWO meal.

Since lift after work, ususally I slam down a 100% whey sahke (2 scoops w/ 5g creatine) in the car on the way home and by the time I shower it’s usually 8:30PM. I’ve been thinkning about using dextrose PWO but I usually stay away from sugars completely so I am not sure how it will effect my BF. Would eating plain white rice with my dinner’s everynight during the week be an ok carb source?

I usually go to sleep around 11:30 and I feel like taking in a lot of carbs before bed I know is not good but I want to make sure my meal is best for recovery. Any suggestions? Whats evereyone else doing?

2

eat more protein and fat at dinner?

3

Spaghetti and meatball with cheese, if your not lactose intolerant

4

white rice is fine. My post workout meal is chicken and white rice covered with hot sauce. I eat that 95% of the time.

5

you would be an ideal candidate for Carb back loading ; ) So white rice, potatoes, yams, cookies and donuts will help spike your insulin level as long as you are getting in your protein as well. The catch is that you cannot have ANY carbs before 4pm. Check out keifers article on elitefts for further info !

6

Thanks killerDIRK. I do have carbs during the day though. Plain oats w/ flax and rasins are my usual breakfeast and for lunch it’s usually a sandwich on whole wheat bread.