diet help for morning lifter

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    diet help for morning lifter


    Hey All,

    The hardest obstacle so far has been getting a good diet down. I recently just started working out early in the morning (lifting monday, wensday, friday) with cardio (tuesday/thursday)

    I wake up around 5am, eat/drink what I need to, be at the gym 6am.

    Below is the diet which is pretty close to my macros 40/40/20

    Meal 1 (Preworkout)
    1 bananna
    1 cup oats
    1 cup milk
    2 scoops whey/casein mixed with shock therapy (~40g protein)

    During Workout - XTEND

    Meal 2 (Postworkout)
    6 eggs (3 white, 3 whole)
    1 cup oats
    1 cut milk
    2 Fish Oil
    Storm

    Meal 3
    2 scoops whey/casein (~40g protein)
    2 slices whole wheat PB
    2 TB Natural PB

    Meal 4
    Chicken Breast
    random veggie

    Meal 5
    Alternate between can of tuna / lean red meat
    sweet potatoe

    Meal 6
    2 scoops whey/casein (~40g protein)
    2 TB Natural PB
    2 Fish Oil

    Numbers come out to 300g protein, 292g carbs, 57g Fat...overall 2800 Calories

    I am 6'4, weighing about 250. I say my bf is around ~21. a BMR calculator gives me 2400 with a DEE of 3846 (M-F) I am looking to cut down some but my primary goal is strength

    Is my diet looking ok? Any suggesstions, should I be taking in more protein? Not sure if I have repping power, but will rep if I can

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    Personally I would substitute the meal 6 casein with light cottage cheese and if possible add some food protein for meal 3. I don't like taking to much powder protein and I beleive the more whole foods you eat the more it boosts your metabolism.

    Are you taking any other supps? are you counting the calories in Xtend?

    Good luck please let me know how it turns out I lift in the mornings too and I might copy your diet
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    Diet looks good to me.
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    Quote Originally Posted by E J View Post
    Personally I would substitute the meal 6 casein with light cottage cheese and if possible add some food protein for meal 3. I don't like taking to much powder protein and I beleive the more whole foods you eat the more it boosts your metabolism.

    Are you taking any other supps? are you counting the calories in Xtend?

    Good luck please let me know how it turns out I lift in the mornings too and I might copy your diet
    Quote Originally Posted by crader View Post
    Diet looks good to me.

    thanks for the tips, unfortunately me and cottage cheese do not get along. I agree about working more whole foods in. For Xtend, I am not aware of any carbs. The label specifies none and from the quick search I did I could not find any information. For other suppliments I take a multi, cissus+animal flex to help with joints (not sure if its working but cannot hurt), q10 (mainly cause I heard its suppose to be good for gum health). For workout suppliments I just try to stick with what been proven over and over again to work which is protein/creatine. I know there is a lot of other great products out there but I been happy with just protein and creatine. Shock Therapy I like just because it helps with waking up I am on the fence about supplimenting with XTEND, I figure from all the raves and plus with the cardio I do, it would not hurt. I will def let you know how it goes, just by switching to the morning has been a good improvement.

    crader - thanks for taking a look
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    Extend is fine to use. Its a good product and will aid you in keeping muscle while you cut. Check the scivation forum. The guys there all compete and they mega dose Extend.
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    I guess XTEND could help prevent catabolism for cardio. Are you gonna do Cardio pre or post WO. How long?
    When asking about XTEND calories I meant (I'm not really sure about this but here it goes) XTEND = BCAA's, once ingested they form proteins right? shouldn't that count into your macros?

    Anyway, good luck and please keep us posted!
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    Quote Originally Posted by E J View Post
    I guess XTEND could help prevent catabolism for cardio. Are you gonna do Cardio pre or post WO. How long?
    When asking about XTEND calories I meant (I'm not really sure about this but here it goes) XTEND = BCAA's, once ingested they form proteins right? shouldn't that count into your macros?

    Anyway, good luck and please keep us posted!

    If I could find any information on Xtend I would include it in my macros. The only post I could find is someone said each scoop has a very low amount of calories, and 4 scoops is only like 14 calories. But someone in the same thread said there are no calories, so I am a little confused. I will try searching the scivation forum and see if I can get some more info.
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    If you wanted to count the cals in xtend, they 4cals/gram - just like protein.
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    Quote Originally Posted by asianbabe View Post
    If you wanted to count the cals in xtend, they 4cals/gram - just like protein.

    thanks for the info, i was getting mixed information
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    I asked Matt about the calories in Extend and he says there are no calories in it. He said there are no carb sources in it. So you do not need to factor it in. He used to work at Scivation so he would know.
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    Quote Originally Posted by crader View Post
    I asked Matt about the calories in Extend and he says there are no calories in it. He said there are no carb sources in it. So you do not need to factor it in. He used to work at Scivation so he would know.
    This can be a confusing thing, but I believe AB is right. BCAA's in general contain 4-5kcal depending on ratios. Some are listed as 4kcals/gr and others are listed as 5kcal/gr. It's all based on the ratio of glucogenic, ketogenic, or glucoketogenic amino acid i.e. Leucin, Valine, and Isoleucine.

    All can be used as a form of energy source if in a calorie depletion, so they have to contain energy.
    ~ Nothing can kill the Grimace!!


  

  
 

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