My Diet

Hi,

New to the site. Excellent site I have got to say. Ok, first things first, diet. What are the best protein and carbohydrate sources? At the moment I eat: Egg, Tuna, Skinless chicken breast, fresh salmon, whey isolate and steak for protein and oats(mornig and pre workout), brown rice and wholeweat spaghetti for carbs.

Thanks

Some Potatoes and sweet potatoes. Rather stick to complex carbs. Stay away from the refined stuff unless you putting it in your post workout for an insulin spike.

Welcome BTW

Read these to

www.anabolicsteroids.co.za/forum/10-diet...on/56925-dieting-101
www.anabolicsteroids.co.za/forum/10-diet...eating-your-own-diet
www.anabolicsteroids.co.za/forum/10-diet...98-dieting-102#81698

Thanks for the feedback. Which carbs that I mentioned are "refined" and I was told to eat carbs up until working out then no carbs after besides my post workout dextrose mixed in with my whey and creatine, is this correct?

I would suggest a carb meal post workout!
+- 30 min after your post workout shake.

No just saying, try stay away from them bud. Dude don't know who told you that you must eat carbs at all your meals till workout? We work on carb cycling here, giving your body carbs when it is used and not stored. Read through the stickies and you will get a good idea of what we do and when we eat carbs etc. Another good piece of advise, don't mix carbs and fats.

The punisher wrote: I would suggest a carb meal post workout!
+- 30 min after your post workout shake.

Rather 1hour post workout have another carb meal.
EG:
Breakfast - Carbs
Pre WO - Carbs
1hour post - Carbs

This is training days. Non training, first three meals.

David.biohazard wrote:

The punisher wrote: I would suggest a carb meal post workout!
+- 30 min after your post workout shake.

Rather 1hour post workout have another carb meal.
EG:
Breakfast - Carbs
Pre WO - Carbs
1hour post - Carbs

This is training days. Non training, first three meals.

Thanks. Am I right in saying that the best carb to have pre workout and breakfeast is oats? I get the rolled oats from woolworths. What carb should i have 1 hour post workout? brown rice?

A nice pre-workout meal is oats, whey, raisins and a bit of honey!

Brown rice is fine. Potato is cheaper. Oats is great!!

What about my post workout dextrose mixed with my whey and creatine?

I'd suggest low GI carb meal before workout, hi GI carb meal post (within window period), complete proteins included. Chow the bulk of carbs around your workout and breakfast. Good pre workout supp for strength, endurance and pump (alt. the guys have oats n raisins as mentioned). Good intra/post workout cell-volumising supp with creatine and L-Glutamine (8 week cycle) along with a whey supp to follow. Dont forget to add veg where you can, Chow "healthy" fats at times of rest for slow digestion and take your vitamins

PS: Forgot to mention you can add fruit around your workout and breakfast - simple carbs/sugars are needed for glycogen stores.

AAS wrote: What about my post workout dextrose mixed with my whey and creatine?

That is perfect.

David.biohazard wrote:

AAS wrote: What about my post workout dextrose mixed with my whey and creatine?

That is perfect.

So do you suggest having the dextrose right after working out and then another carb meal an hour later?

Yes but 1hour post complex carb
also throw some l glutamine in your shake

I am a bit confused.

"meal 5(post work out)
protein and carbs

meal 6
protein and fats."

So I have my carbs in meal 5(dextrose in my shake) but dj says no carbs at meal 6?

AAS wrote: I am a bit confused.

"meal 5(post work out)
protein and carbs

meal 6
protein and fats."

So I have my carbs in meal 5(dextrose in my shake) but dj says no carbs at meal 6?

DJ must correct me if i'm wrong, but basically it boils down to your caloric requirents for said day. Structure your carbs (required to meet coloric needs) around breakfast and workout, always low gi to sustain insulin levels except post workout....this will be hi gi to help restore glycogen levels. Try your best to not eat carbs after 3pm (based on how you structure your meals).

Unfortunately for me, i need 430g biological value carbs on hi days (thank god its only 2 days a week!) so my carb structure for that day is as follows: 120g breakfast - 7am, 120g meal 2 - 10am, workout - midday, 140g meal 3 (post supps incl.) - 2pm, and 50g meal 4 - 4/5pm (which is late i know, but can only tolerate that many carbs in that structure).