T Nation

Early AM Nutrition Help

I have started getting up at 6am and getting my workouts done before my kids wake up. Although not a “morning person”, this does seem to be working out well and I plan to continue. I workout at home in the basement, so it’s only about 15 minutes from the time I wake up until I’m starting my workout.

On weight training days, I chug 1 scoop of Surge with 3 BCAA before my workout. I drink water during my workout and chug another scoop of Surge with 3 BCAA’s after. I then eat a P+C meal about an hour or so later.

On HIIT days, I just take 3 BCAA’s before and 3 BCAA’s after my 20 minute session. I shower and then have my first P+C meal of the day.

How does this sound? My goal is maintenance for now and then fat loss. Thanks!

PS: Does anyone have any idea at what point after surgery it would be OK to start dieting? I’m 7 weeks postop and feeling fat (although I know some is swelling)…

Jilly this is just want works for me…

I’ve tried several things but this is what I tolerate the best.

Shake upon waking
Surge during the workout
P/C meal after…usually oats, protein and fruit

I never diet per se just take out certain foods and the lean out kind of happens. Not sure of your diet but try dropping dairy and nuts for a few weeks. If you eat things like bars drop those too. That alone will usually cause some fat loss. At least it does in me. So basically eat lean meat, veggies and whole grains and keep your calories to about 200 under maintenance.

Good Luck!

[quote]AG1 wrote:
Jilly this is just want works for me…

I’ve tried several things but this is what I tolerate the best.

Shake upon waking
Surge during the workout
P/C meal after…usually oats, protein and fruit

I never diet per se just take out certain foods and the lean out kind of happens. Not sure of your diet but try dropping dairy and nuts for a few weeks. If you eat things like bars drop those too. That alone will usually cause some fat loss. At least it does in me. So basically eat lean meat, veggies and whole grains and keep your calories to about 200 under maintenance.

Good Luck![/quote]

Where do you get your fats from if you drop the nuts (like walnuts and ground flax seeds)?

jillbop,

I get up at 4:30AM to workout and I am warmed-up and training by 5:30AM. I wait an hour so I can use heavy weights while keeping my back healthy.

I drink half a serving of Surge before I begin my workout and sip the remained throughout my workout. I then eat a P+C meal within 30 minutes of finishing my workout. That is all the P+C meals I get during the day.

Being a 6’ tall and over 200# guy does allow me to eat over 100 grams of carbs before 7:00AM on workout days.

Listing my nutrition routine on training days may not help you much but I hope it does.

Good luck!

Thanks for the responses so far. I was thinking Surge over just protein powder since I thought it digested quicker and would give me some carb fuel for my lifting. Does that not seem right? AG, do you do any cardio-only mornings? Do you eat the same for those? I read that fasted HIIT is a bad idea, but would the BCAA’s be enough to off-set that?

Marmadogg, I am impressed with your early morning dedication! Makes 6am seem a lot wimpier now :wink:

I’m planning on really cleaning up my diet, but not counting calories too closely for the month of August and see where my body comp is at that point. (I don’t know if I can give up my Metabolic Drive bars now that chocolate chunk is back in stock, though!) Would like to give HRX a go, too, after that.

Any other input? Thanks!

Hi Jilly…the only cardio I do is HIIT. Usually sprinting or bike sprints. I generally treat my nutrition the same. The Surge during my morning workouts and a Spike seem to be plenty for me. This summer my training schedule as been odd. If its mid-morning I have some oats, fruit and protein about an hour pre-training. I just can’t eat all that pre-early AM training. Tried it a few times and my stomach just can’t handle it.

And in response to your other question I don’t do any thing fasted. I also listen to my body. I can usually tell when I need a carb up day and eat liberally. I also don’t count calories. I have counted macros pre-show. I always tried to get as many calories as I could for the macros that I was shooting for…kind of like a game. I have to say counting macros isn’t fun. Makes you want to eat the same meal each time just so you don’t have to mess with it!

JB, your current plan looks excellent! Not sure about the final question tho… :stuck_out_tongue:

Keep up the good work!

Thanks, AG! Thanks, Dave! I’ve always liked your nutrition advice, glad it meets with your approval :slight_smile:

I get the fats through fish oils, olive oil and avocados.

Jilly,

For crew I have practice at 4:50AM…yay for waking up at 4am :-/ anyway on these days I eat some walnuts and almonds with my BCAAs for some fats since they are a great source of energy. It usually helps me wake up and get some energy going. Hope it helps.
Pierce

[quote]Jillybop wrote:
Thanks for the responses so far. I was thinking Surge over just protein powder since I thought it digested quicker and would give me some carb fuel for my lifting. Does that not seem right? AG, do you do any cardio-only mornings? Do you eat the same for those? I read that fasted HIIT is a bad idea, but would the BCAA’s be enough to off-set that?[/quote]

Surge is good, but if your overall goal is fat loss you might get an equal energy “kick” from Power Drive. I know when I’m doing a very low carb diet I get a full serving, sometimes two, of Power Drive right when I wake up. I’m ramped up all day after that.

[quote]I’m planning on really cleaning up my diet, but not counting calories too closely for the month of August and see where my body comp is at that point. (I don’t know if I can give up my Metabolic Drive bars now that chocolate chunk is back in stock, though!) Would like to give HRX a go, too, after that.

Any other input? Thanks![/quote]

I doubt you’d need to wait any longer to “diet” after your surgery.

[quote]Jillybop wrote:
I read that fasted HIIT is a bad idea, but would the BCAA’s be enough to off-set that?[quote]

I just ordered some BCAAs and glutamin for my early morning HIIT session. I can wake at 5:30AM for HIIT as I will not be loading my spin with heavy weight.

I don’t have a choice. I do not have time after work and I need to get to work early.

I have been taking HRX since it was released and I am planning to stop for a few weeks before starting up again.

Give HRX a try…it sure has helped me keep lean while bulking.

Good luck!

[quote]AG1 wrote:
I get the fats through fish oils, olive oil and avocados. [/quote]

Great choices!