My Three Workout Meals...

Bigger Stronger Leaner Beginners
1

Pre-Workout Meal; between 2.30 - 3.00pm; usually around 60g complex carbs (oatmeal/ wholemeal multigrain bread/ apple etc) 30g protein (tuna/ whey protein/ turkey) and no more than 10g fat (usually from half-fat mayo), also high fibre content- totals normally around 450 calories.

Start lifting around 4.30pm after 10 minute light cardio warm-up, and begin drinking a protein shake; Scoop Whey Powder, 30g dextrose, 30g milkshake mix (just basically low fat, high simple-carb powder)- around 50g carbs, 25g protein and minimal fat, 320 calories or so.

Finish lifting around 5.30 - 5.45pm, then 15 min cooldown (cardio + stretching) and at 6.00pm have my Post-Workout Shake- Scoop Whey, 25g oats, 2 Tbsp honey, 200ml skimmed milk, 5g creatine and a banana- around 435 calories, 70g carbs, 30g protein, 5g fat.

Basically what I wanna know is if I’m sort of going the right way about this, i.e. eating the right sort of foods/ ratios at the right sort of times, or if there’s anything I should change or add in. Cheers lads!

2

I would do the simple carb drink that you do during your workout, after your workout too, instead of oats.

Surge is about 30P/50C/0F, +plus a bunch of BCAA’s (that’s a pretty simple description), so I would try to get as close to that as possible. High GI carbs, fast protein, no fat.

3

The purpose of the High GI post workout is to spike your insulin. Normally you want to avoid this but after workout, the insulin will protect you muscles which are highly vulnerable at that point. Something like Surge or the drink you have during your workout with some creatine immediately after your workout, followed about 1 hour later by a proper high protein meal.