This is my routine m-f

wake: 6am PC
7am weights
8am PC
10am PC
1pm PF
3:30pm PF
work from 4:30 to 9ish
6:30pm PF
9:30pm PF

I am a bagger so my job is pretty active, always moving. So before work should I take a PF meal, or a PC meal? Also, I'd like to get veggies in the meal, if PC isn't really needed, can a PF meal have veggies in it?

Do you need carbs before physical activity in the afternoon? (not talking about am cardio with no food in belly)

Thanks!

I don't consume any carbs before workouts at all - mine all come PWO. It may be good to have a light pro/carb meal in the morning just to get your body functioning. I'm always sluggish until I at least eat something.

Wow, its an honor supir, the number1 man I would have liked to reply to my thread.

So you say you consume all your workouts PWO, does this mean most come from your shake, or do they come from all the meals After your workout?

If you don't mind supir, would you tell me what you think should be my type of meals through the day? again its:

6am(wake)
8am(PWO shake)
10am(I am sitting in school)
1am (Lunch time at school)
3:30(Just got home from school, work at 4:30, ends at 9:30)
6:30(Break at work)
9:30(Before bed)

Would you fill in those meals with either pc or pf? Also, where should I put my brocoli/brussels?

Thank you so much!

BOLD

So you say you consume all your workouts PWO, does this mean most come from your shake, or do they come from all the meals After your workout?
All carbs are PWO for me. One shake, then 1-2 hours later a solid meal. 2:1 ratio Carb/Pro. I consume upwards of 100g carbs each of those two meals.

If you don't mind supir, would you tell me what you think should be my type of meals through the day? again its:

6am(wake)
Maybe small whey shake just to get your body started
8am(PWO shake)
Whey/Dextrose

Any way you can consume a meal at 9:30? This would need to be pro/carb (and it's a hefty meal with all those carbs)
10am(I am sitting in school)
1am (Lunch time at school)
Pro/fat
3:30(Just got home from school, work at 4:30, ends at 9:30)
Pro/fat
6:30(Break at work)
Pro/fat
9:30(Before bed)
Pro/fat



That's what I would do.

You rock supirman!

Actually, my 3rd meal is started at around 9:25 to 9:45 and is finished by 10, is that ok? :)

Also, instead of a small protein shake can I just have some oats and meat for breakfast an hour before my workout? does this work:


6am(wake)
oats / some meat
8am(PWO shake)
Whey/Dextrose
10am(I am sitting in school)
meat and baked Sweet potatoe(Is sweet potato baked, better then white?)
1am (Lunch time at school)
Pro/fat
3:30(Just got home from school, work at 4:30, ends at 9:30)
Pro/fat with some brussels and brocoli from microwave with nothing on it (is this ok?)
6:30(Break at work)
Pro/fat
9:30(Before bed)
Pro/fat

sound good? thanks again supirman!

edit: also, on saturday and sunday, same schedule but w/o that workout in there, should it be same areas for carbs and fats just no pwo shake?

I'd say that looks fine. On the weekends(non-workout days), cut the carbs to about 30g/day and consume in one meal. All the rest should be pro/fat meals.

Shouldn't you at least try to get 20g of fiber a day...rather hard as hell (pun intended) when you can limit yourself to 30g of carbs a day.

i don't count fiber towards my carb intake...

i don't count fiber towards my carb intake...

Awesome awesome awesome! thanks you so much! I'm gonna let you know how it goes!

Awesome awesome awesome! thanks you so much! I'm gonna let you know how it goes!

Good deal, hopefully it works well for you. This type of schedule (though my workouts are at night) has worked very well for me.

Quick question: Say I want to eat a potatoe baked, like baked fries, what is more beneficial after a workout? Regular white potatoe or Sweet potatoe? the winner; how much better is it?

Thank you! :)

Is this directly after your workout as opposed to a PWO shake? Or is it part of your first post-workout meal. If it's directly after, I'd have the white potato along with some protein. If you have a whey dex shake or some other PWO shake, I'd eat the sweet potato as part of your first whole food meal after the shake. I like dextrose along with protein right after a workout for a quick insulin response, and a carb that stimulates a slower insulin response as part of a meal maybe 45 minutes to an hour later.

Quick question: Say I want to eat a potatoe baked, like baked fries, what is more beneficial after a workout? Regular white potatoe or Sweet potatoe? the winner; how much better is it?

Thank you! :)

I don't really pay attention to what carbs I eat PWO, I just always either either {white rice, canned potatoes, mashed potatoes, baked potato}. As I get leaner and hit a sticking point, I'll probably switch to something a bit slower digesting, but for now I'm enjoying my food :)

I don't really pay attention to what carbs I eat PWO, I just always either either {white rice, canned potatoes, mashed potatoes, baked potato}. As I get leaner and hit a sticking point, I'll probably switch to something a bit slower digesting, but for now I'm enjoying my food :)

How much time after your workout do you actually consider PWO? I think it's important to get a fast digesting carb like dextrose immediately after. In my whole foods meal about an hour later, I'm more likely to eat a slower digesting carb. sometimes I will eat a faster digesting one. But the whole foods meal 2-3 hours after this first one never contains a fast-acting carb. What do you think?

The baked potato fries will be my PPWO meal (The meal after my pwo shake 2 hours later) I have 40gp whey / 80gc dex after my workouts about 20-30 mins after to be exact

I have dextrose/whey immediately after, and then steak/potatoes (or something similar) about 1-2 hours later.