Melon, I agree & disagree with allot of that.
The key here is to eat these an hour or so before physical activity....not only do they provide energy for the physical activity, but the activity will ensure the carbs are broken down properly, decreasing the amount stored as fat.
Disagree, depending on what you eat??, if you were to have say fluids as your source of carbohydrates before you work out Id say fair enough....as generally it takes probably 40minutes-1 hour to hit your blood stream...if not allot sooner, but if it was to be solids 1 hour before??....it would make no difference as it takes allot longer then 1 hour for solids to hit your bloodstream, more like a couple of hours at least.
The only other thing I can recommend is to not eat after exercise for at least 1 hour. Much of the Metabolic work is done after exercise. You start burning fat during exercise, and this burn process continues into the first hour after exercise, hence try and not eat immediately after exercise. Rather prefer to re-hydrate - 1 Glass of water or a glass of high mineral sports drink like Gatorade...
Depending on what particular exercise you did??, if it was a physical workout like Weights??...your body is still recuperating 24 hours after that work out, it needs food to fuel the muscles and develop, this is where protein is super important about 30 minutes after a work out as your body has relaxed in some way and the intake of fuel is really required.
What Id recommend would be a decent shot of L-glute & 30 grams of Protein mixed up in water, this is the best recovery agent apart from using illegal substances imo.
Gatorade is more just a carbo source and really I can't see the benefit of having it after a work out??, if thirsty plenty of water or protein shakes I reckon would be more beneficial.
Wake Up time - 1 Glass of water
Breakfast - Cereal(high fiber - Wheet Bix/Oats/Bran/or Porridge/milk/low fat milk - 1 banannaor 1 apple or 1 pear/peach. 1 egg poached or boiled . Less sugar in the cereal more in the fruit.
I agree with the water & low fat milk like Shape & bran, very important, Id ditch the refined sugar if you wan't to be super serious, wouldn't make much of a difference but a difference never the less, also an egg would be very important as well as you should always have some sort of protein source to start the day, this is were I struggle #-o
Mid morning 10:30am - Snack - Rice Pudding (Sugarless)/or 2 pieces of fruit. 1 Glass of water. NOTE: You may opt to skip the solid food and make a health shake using a high protein formula in 500ml of water (not milk). I find a cocktail shaker good for making these drinks.
I'd go for the health shake!!, get a health shake which contains a decent proportion of carbs & protein, just what's needed at that time of the day, 500ml is exactly what I have!
Lunch 12:30 - Small Garden Salad (enough to not quite fill a cereal bowl - No dressing except a little Olive Oil if preferred. Herbs are OK eg. Oregano. You may include some low fat Fetta cheese crumbled through the sald. Usually Tomato, cucmber, carrot, Cos Lettus, 1 slice of Beetroot (if you like Beetroot!), bean sprouts or alfalfa. 1 Glass of Water.
Instead of Salad - Turkey Breast Sandwich on Wholemeal, Lettuce (NO MAYO), a smidgen of Cranberry if preferred or a little low fat cottage cheese. OR small bowl of pasta with a little sprinkle of parmesan just for taste. Noodles are good too, but try and stay with the low fat packets.
I'd combine the two to have a medium bowl full of salad & chicken or turkey breast, Tuna is also a very good source as well if you're looking for variety, Id ditch the cottage cheese & noodles & bread, get them completely out of your diet, even thouse it's still early on in the day I still reckon just to get rid of these foods all together, you'll see better results allot quicker & salads of all source are a good Carbo source.
Afternoon snack 3:00pm - 1 Banana and 1 other fruit. Glass of Water. Again you may opt to make another large health shake.
Dinner - 7:00pm - 1 piece of grilled Chicken Breast or 1 Piece of Grilled Fish or 1 small piece of grilled lean beef. Accompanied by Veges such as Broccholi, Beans, snowpeas, corn (boiled but not to much is starchier than others) carrots, or whatever other vege you prefer.
Agree with the shake & chicken & veges for dinner, i'd also throw in fish & some forms of sea food as well, Seaford is a great source of food to loose weight & as a majority of the time is low in fat & has next to no carbs whatsoever.
Dont forget the exercise part!! If you train HARD (by Hard I mean short 30 second breaks between exercises and a maximum exercise session of 45min-1hour...none of this 3 hours looking at your self in the Gym mirror..), you may not notcie a huge increase in muscular weight. Your muscle mass may increase but the weight difference is balanced by the loss in fat. So your muscles will be better tuned, more efficient without giving away to much weight. You may eventually gain a couple of kegs of muscle mass. Depends on your current physique
Very important, I personally like to go to the gym 3 times a week Mon,wed,Fri for about 1 hour to 1 1/2, I like to do my back & lats on Monday, Biceps, Shoulders, traps & legs on Wednesday and Friday...my triceps, chest,fly's at 8 reps each for about 4 set's.
