T Nation

Pre-Workout Meal

Supplements and Nutrition
#1

Hey guys,

I am having trouble figuring out a solid meal before my workouts. To give you an idea of what I eat, and the timing of each meal, here is what it looks like:

So I’m in school from 8:30-3:30, Monday to Friday. It takes an hour and a half to get there…which is brutal, but whatever. I wake up at 5:30am and my day begins…

6’6"/235lbs.
6:00am- Meal 1
-2 extra large eggs, and 7 egg whites (scrambled with spinach, onions and some hot sauce)

  • 1/2 cup of oats (with water, 1 tsp of natural PB, 1 greek yogurt and some cinnamon)

12:00pm - Meal 2

  • 1 can of tuna in wraps or protein bread (mixed with one tbsp of light mayo
    *or another lean protein source
  • big salad
    -handful of almonds
  • Greek yogurt

Leave school at 3:30pm, Meal 3 at about 4:00-4:15pm (pre-workout)

  • 2 scoops of whey and 1 banana

I feel like this meal is a big issue… (pre workout)

Meal 4-
-protein source
-veggies
-rice (basmati or brown)/ or potato(white or sweet)

Meal 5-

  • 1 container of low sodium cottage cheese
    -2 heaping tablespoons of natural PB

If there is anything I need to change, please let me know. I realize I do need to start counting my calories…

I just feel this pre workout meal isn’t enough. I feel bloated going into the gym. I need a solid pre workout meal before getting to the gym while I’m driving.

#2

What are your goals, loosing fat? Gaining strength? Size? You didn’t give any info

Why do you think your pre- workout meal isnt enough? If its the bloat then change the items and see how you’ll respond. Some people dont do well with whey

#3

[quote]outlaws wrote:
What are your goals, loosing fat? Gaining strength? Size? You didn’t give any info

Why do you think your pre- workout meal isnt enough? If its the bloat then change the items and see how you’ll respond. Some people dont do well with whey

[/quote]

My goal is to gain strength and size, with minimal fat gains. I want to a very clean bulk.

#4

Could drop the solid meal and try pre workout drink -aminos/karboln/Plazma etc depending on budget

#5

Im guessing your pretty lean Being 6’6" 235lbs. I like to carb load 60-45m before working out so i usually have 1.5 cups of pasta w some pasta sauce. Gives me 80g carbs, 2g fat, 14g protien, about 450cals. Not gonna go into exact science but i switched from my pro gainer to this and have been noticing a great improvment in my major lifts. Some guys just respond better w carbs

#6

[quote]TimedResults wrote:
Im guessing your pretty lean Being 6’6" 235lbs. I like to carb load 60-45m before working out so i usually have 1.5 cups of pasta w some pasta sauce. Gives me 80g carbs, 2g fat, 14g protien, about 450cals. Not gonna go into exact science but i switched from my pro gainer to this and have been noticing a great improvment in my major lifts. Some guys just respond better w carbs[/quote]

Yeah man, I’m roughly around 12-14% bodyfat I believe. Abs are visible, feel strong. I just want to gain a little more size and strength while not gaining too much fat if I can help it. It would be nice to get up to 240 or so, while staying fairly lean.

At 6’6", I have long limbs and kind of a short torso. 83.5" reach.
I’ve dealt with some tendinitis in both knees recently basically because I wasn’t squatting deep enough. I reset my numbers for squats, and am hitting parallel or just below. Here’s some of my numbers so far:

Bench: 245
Squat: 315
Deadlift: 565

*squats and deadlifts are done beltless.

I really want to build my squat and bench. So I gotta step up my nutrition game a bit. I just need to find a way to count calories without it being a pain in the ass… Haha

#7

looks a little light on carbs to me

#8

please eat the yolks

#9

[quote]Yogi wrote:
looks a little light on carbs to me[/quote]

I was thinking the same thing. I think with those extra calories from carbs, it may help. Where do you think I should add in more carbs? Sometimes I’m afraid of gaining too much fat with extra carbs. I suppose as long as I eat the right carbs, I should be fine.

#10

[quote]Yogi wrote:
looks a little light on carbs to me[/quote]

Looks kinda light on cals in general. 6’6 230-ish is a big dude, and there can’t be more than 3k cals in that menu. Eat the yolks and add a cup of oats at breakfast. Eat rice and denser cuts of meat at your other meals. What the op proposed looks light for a 180 lb dude.