Hi guys!

I have two small questions that have been in my head for ages I guess you'll be able to give me some hints here!

1 - how long should I wait after a workout to get my first meal? For instance, if I workout in the morning, how long should I wait to eat breackfast?

2 - is melted cheese worst than non melted cheese? I usually put my bread and cheese in the microave to warm it up so the cheese melts down a little. My guess is the amount of fat, proteins etc etc etc are still there melted or not...

anyway, hope to get some feed back on these ones!

Thanks!

Personally I take a protein-shake right after my work-outs and it works out great for me. Depending on whether it is cardio og weighttraining you do. I take prots after weights always and after cardio I normally take my time before preparing a meal often with tuna etc.

About the cheese. Melted og not, it does contain the same amounts of everything. Nothin "melts" away. If you are cuttin, wanting to loose fat, with bread with cheese is something you definately wanna cut out of your diet.

If you are cuttin, wanting to loose fat, with bread with cheese is something you definately wanna cut out of your diet.

:d_frown: :d_frown: :d_frown: :d_frown: Maaaaaaaaaaaaaan! Not my bread and cheese in the morning!!!!!!!!!!!!!!!! Some people crave for pizza or sweets I crave for bread and cheese in the morning!!!!!!!!!!!!!

:confused: but... I guess I could live without that... I guess milk and yogurts are a complete no-no too, right?... :rolleyes:

:d_frown: :d_frown: :d_frown: :d_frown: Maaaaaaaaaaaaaan! Not my bread and cheese in the morning!!!!!!!!!!!!!!!! Some people crave for pizza or sweets I crave for bread and cheese in the morning!!!!!!!!!!!!!

:confused: but... I guess I could live without that... I guess milk and yogurts are a complete no-no too, right?... :rolleyes:

Well, it all depends on how your diet looks, maybe you could post it?
Non-fat and non-sugar yogurts are ok. Make sure milk is non or low-fat.

This is not true. You do not have to get rid of your cheese. Fat does not make you fat. So long as it fits into your macro and calorie goals and you're not practicing carb-fat seperation, it's fine. People on this board have gotten into single digit body fat with diets at and sometimes above 20% fat. I'm expecting to be one of them extremely soon. (so close!). I avoid cheese and other dairy products for reasons unrelated to fat content for the time being. Most of your fat intake should be EFAs polys, and monos, from fish, various nuts, olive oil, natty PB, avacados, etc... Although cheese has saturated fat, your body needs some amount of this and you're fine with it so long as your diet isn't heavy on saturated fat sources generally. Make sure the bread is real whole grain.

In regard to your questions for post-workout nutrition, getting carbs after lifting is very important. Protein is important too, but you should get twice as many carbs as protein. There's a window that the body optimally replenishes itself and fills the muscles with glycogen after lifting. Having a fast acting carb is very beneficial. A whey and dextose shake with a 2:1 carbs to protein ratio is a great PWO choice. I'm not sure how strict you are and I don't completely follow it myself, but there's a theory that carbs impede fat burning after a cardio workout. So the meal after should be a protein-fat meal. But you will still lose fat even if you break this 'rule'.

1 - how long should I wait after a workout to get my first meal? For instance, if I workout in the morning, how long should I wait to eat breackfast?
I think to get the best answer on this you're going to have to say exactly what type of workout you're talking about... weights, moderate cardio or intense cardio.

I also think that the cheese and bread is fine as long as it's in moderation and you're accounting for it in your daily totals.

Thanks for the replyes guys!

My daily plan, as follows:

- 07:00 am stationary bike, 30 min, 60-70% MHR
- 08:00 am breakfast: the famous warm cheese sandwich :D and a cup of low fat milk
- 11:00 am apple + yogurt (low fat)
- 12:30 lunch: vegetables with soya, beans or egg
- 05:00 pm apple + yogurt (low fat)
- 08:30 pm fish or meat (small amount) with rice or pasta and a salad or vegetables

I have posted my stats before and they remain pretty much the same. But I just come back from a holiday in the Caribeean sooooooooo... all said, right?

My idea is to keep this plan for a month and then do one day stationary bike/one day lifting keeping the meal plan.

I guess I take too much fat from dairy products so my idea is to drop the yogurts ans replace them for a cereal bar or something, what do you think?

Thanks a million!

- 07:00 am stationary bike, 30 min, 60-70% MHR
To answer your original question, you don't need to eat anything after this type of exercise.

To answer your original question, you don't need to eat anything after this type of exercise.

But it looks like you're waiting a half hour to eat after your cardio workout. And it is your first meal of the day-breakfast. I like to eat close to waking up. I wouldn't post-pone it too long after your morning exercise. If you're concerned about carbs after cardio, you could only eat the cheese sandwhich on your weight days if you decide to forgoe a PWO shake. Important-you should make sure to eat something before lifting. Don't lift in a fasted state. Some will tell you it's ok, but I firmly disagree. I lift after breakfast. probably about 55g/220calories of carbs, 25g/100 calories of protein and 80 calories/9g of fat. I'm ready to go lift afte this.

Thanks for the replyes guys!

My daily plan, as follows:

- 07:00 am stationary bike, 30 min, 60-70% MHR
- 08:00 am breakfast: the famous warm cheese sandwich :D and a cup of low fat milk
- 11:00 am apple + yogurt (low fat)
- 12:30 lunch: vegetables with soya, beans or egg
- 05:00 pm apple + yogurt (low fat)
- 08:30 pm fish or meat (small amount) with rice or pasta and a salad or vegetables

I have posted my stats before and they remain pretty much the same. But I just come back from a holiday in the Caribeean sooooooooo... all said, right?

My idea is to keep this plan for a month and then do one day stationary bike/one day lifting keeping the meal plan.

I guess I take too much fat from dairy products so my idea is to drop the yogurts ans replace them for a cereal bar or something, what do you think?

Thanks a million!

I would NOT add cereal bars (unless you are making your own with protien powder - you can find some really good recipies on causticmuse's website), they are mostly JUNK, but you are correct you are taking in far too much dairy. some is okay, you might replace the yogurt with low fat cottage cheese and have a celery stick with it, or mix some natural peanut butter in with the cottage cheese to add some good fats. It does not look like you are getting nearly enough protien and too many carbs... you can add egg whites, more fish, more chicken, natural peanut butter, nuts, and/or protien powder to help boost your protien... good luck with the tweaking ;)

Thaks for replying Chameleon!

I would nor add the cereal bar, I would replace the two snacks but I'm happy you said that! I hate cereal bars as I find them way too sweet for me!!!

My protein intake comes pretty much from eggs, rice, beans and the meat fish I take for dinner.

Anyway thanks for the tips, I'll try and rearrange the menus!