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JAZZID's Photo JAZZID SparkPoints: (39,588)
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9/19/09 2:49 P

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... Good luck to you... I am still learning and adjusting my plan... there is so much to learn, but I can say that I have accomplished more with BFFM and Tom's Body Fat Solution than with any other program I have tried ...

Have a great weekend everybody, and keep making it happen... emoticon
~ Dee ~

Edited by: JAZZID at: 9/19/2009 (14:50)

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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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9/19/09 12:12 P

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So glad we could help! And enjoy your high carb day (mine is tomorrow since I'm getting together with friends :)

And on a semi-related note, I really think that my less grain and more veggie carb choices has helped a lot with reducing the TOM issues like cramping and bloating... I've actually lost weight during some "PMS" times!

Have fun!

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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IMFIT4ME's Photo IMFIT4ME Posts: 3,944
9/19/09 3:06 A

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I never found anything about this in BFFM- so if you see it ~ let me know!

I am so happy to have found this group- you are all SO SO SO helpful! I just want you to know I totally appreciate EVERYTHING! I owe my recent success to you all!

I am taking a "day" tomorrow- and following it with a low carb day- I think I am dealing with TOM and I really need to just let lose for the day- not go crazy- but not be so OCD... :) I love that on a high carb day I can do this once a month and know that its right back on the wagon for me the following day- I have NEVER been able to do that with ANY type of diet or goals that I have set for myself- until now with the carb cycling. Hopefully it will last, right :)

Thanx again!


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JAZZID's Photo JAZZID SparkPoints: (39,588)
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9/16/09 11:21 P

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IMFIT4ME: I also couldn't find the section in BFFM, but maybe this rticle will help...
****************************************
*****
Question:
I usually get home around 9:00pm from weight training the gym. What is a good post workout meal this late in the evening?

Answer:
Hello Charles

Whether you're a:

** bodybuilder or an endurance athlete **

...the period immediately following a workout is the best time for your body to burn fat and absorb the nutritional components of foods. As such, you need to replenish yourself with a meal that contains both protein and complex carbohydrates.

Complex carbs can be found in whole grain bread and pasta, fruits and vegetables, while protein can be found in lean chicken, fish and red meat. Another idea could be a protein shake with a banana, or a meal replacement bar, containing protein, carbs, vitamins, and minerals, are good choices.

Even if you're starving after a workout, don't eat a huge meal right away. Regardless how well proportioned and balanced your meal is, eating too much can cause your body to release massive amounts of insulin, which can cause your body to store fat. It's best to aim for a meal that contains between 300-500 calories.

Sample menu for post work out meal:
**********************************
3 oz Grill skinless breast of chicken seasoned with oregano, lemon juice and olive oil
1/2 cup brown rice
1 cup steamed broccoli
8 oz glass water with lemon slice

400 calories total

George Rapitis, Bsc. Nutritionist
www.juiceblend.com

here is the link:

http://en.allexperts.com/q/Nutrition-Die
ting-939/Late-evening-post-workout.htm

MEEBO810 if you find the section in BFFM on post-workout nutrition let me know... I still can't find it...

~ Dee ~

Edited by: JAZZID at: 9/17/2009 (01:53)

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_FITMAMA's Photo _FITMAMA Posts: 3,395
9/16/09 12:18 P

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I think there may be a section in BFFM about working out later in the day and carb consumption. If I find it, I will let you know.


TOTAL BODY FITNESS & NUTRITION -
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Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
nutrition

We'd love for you to join us!

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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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9/15/09 6:39 P

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Oh and your question of what *I* eat afterwards - my post-snack of late has been a piece of fruit & a hard boiled egg with a sprinkle of salt. Or a smoothie with 1/2 bannana, 1/2 c of frozen berries & a scoop of protein powder.

If I have it and/or I'm in a pinch, a glass of chocolate milk works, too - has a good blend of carbs & protein in the milk along with the aminos for the muscles. :)

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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9/15/09 6:37 P

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The awesome thing is that you're not letting your weird schedule interfere with your workouts - you're making them happen /with/ the schedule... so GOOD JOB!

I'm thinking your plan of your oatmeal/protein before & after the workout is good. See how you feel both with your run tonight and any workout you do tomorrow. (And yes, a balance of protein & carbs within 30 min of an intense workout is a must - it replenishes the hungry muscles and speeds recovery).

And also see how your body responds (aka bloating, or if you feel too wired or too sluggish). If there's nothing wonky, then keep doing what you're doing.

One thing to keep in mind is that an evening workout is drawing from what you've eaten all day, rather than a morning workout where your body has been fasting for at least 10-12 hours. The Pre- isn't *quite* as crucial as the Post-nutrition. Just make sure you've had something light at least an hour before, or wait 2 hours after a big meal, and you should be fine. :)

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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IMFIT4ME's Photo IMFIT4ME Posts: 3,944
9/15/09 6:24 P

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what do you eat after a run? I plan on running for about 50 min- about 12 min miles- I think if I made my last snack oatmeal with protein powder- I can eat half about an hour before and the other half after. I read that eating carbs after a good workout is important even for your next workout- did I read that right?

Your so helpful- I really appreciate it-

I perfer getting the workout in in the morning- and will be able to get back into it for 2 weeks in october- and then again in November- :) I am counting down the days- I love the morning runs and resting in the evenings :)



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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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9/15/09 5:31 P

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Like you, I'm planning a walk/run after work, so I'm going to hit my system with some starchy carbs about an hour before hand so my legs have something to fuel them. :)

Depending on the intensity you're planning for your evening work out, you may not want to taper - just keep the carbs steady all day.

Basically, try it one way (aka on a low carb day) see how it goes. Then try it with higher carbs and see how it goes. Gauge how your workout 'feels' (easy, hard, light, heavy, etc.) and use that to determine your needs for future evening workouts.

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


 current weight: 160.0 
 
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IMFIT4ME's Photo IMFIT4ME Posts: 3,944
9/15/09 5:16 P

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SO- I can understand the whole need to eat carbs early and taper off- but what do you do if you workout at night? Like today- I am doing a 4.5 mile run but wont be able to do it until later this evening. Will I taper off as usual- and then eat oatmeal with protein powder later tonight?

I try to get a workout in in the morning (like a brisk walk to jump start my metabolism- maybe 15-30 min) then I just do my "daycare thing" and then while the kids are sleeping I usually do a cardio or lift weights for about an hour- and on my weights day I usually run at night. So what do you suggest I do?

:) STill loving the carb cycling- :)


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