A lean meat and a starchy carbohydrate. My go to is grilled chicken breast (7oz) and 2C white rice. Alternatively, you could do 6-8oz of any lean meat and 50-100g of any starchy carb. I like the keep the fat fairly low around workout time.
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Pre/post workout meal without supplements
Hi Jordan,
My question is what would your recommendations be for pre and post work out meals without the use of supplements(whey, creatine,...), to be more precise what when and how much of it would you advise?
the reason why I'm not using them: can't afford them.
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A lean meat and a starchy carbohydrate. My go to is grilled chicken breast (7oz) and 2C white rice. Alternatively, you could do 6-8oz of any lean meat and 50-100g of any starchy carb. I like the keep the fat fairly low around workout time.
Member
Are you talking about 2 cups cooked, or dry?Originally Posted by Jordan Feigenbaum
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Cooked right now. Dry during different times of the year.
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Thanks a lot, this really helped, whats your advice on the timing, how long before and how long after?
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I like to eat 1-2hrs before and then whenever I get home for post workout, maybe an hour or so after I finish. I also throw down some BCAAs + waxy maize + creatine PWO. It doesn't matter really though.
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If training in a fasted state, should all post-workout meals contain a fair amount of carbs even if the last meal is 7+ hours post workout?
For example:
Training Fasted: 11am -12pm
BCAA supplementation Post-Workout: 1pm
First Meal: 2pm
Second Meal ~5pm-6pm
Last Meal:~8:30-900pm
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Depends on how many carbs you need for your goals. Why are you training fasted at 11am? Just curious.
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Right now with the new addition to the family this is just how things have panned out. I usually really hungry when awake. I usually have some coffee at about 9 and hit the gym at 11am. I like to train on an empty stomach.
Post-workout I just eat to meet my macros which on training days is something like 200P/220C/20-30F. While my sleep has not been on par due to the little one, I have managed to continue to gain strength on all lifts
Current numbers
Back Squat -315 1rm
Deadlift - 395 1rm
BP - 215 1rm
Front Squat - 240 2rm
5' 6"
155lbs
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I take it you're on a different program since you're a novice/early intermediate and know your 1rms. You're leaving a bit of performance and growth on the table via fasted training and your macros but if it fits your goals that's cool. Congrats on the new addition too.
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