too much before bed? cutting

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    too much before bed? cutting


    recently my diet is taking a bit of a hit cuz i worked a few midnight shifts and it through me off.

    my carbs are still around 200-230 and fat about 60-70 grams but my proetin is usally like 300 or more.

    but since my sleep is whacked im missing a meal of tuna. im trying to squeeze the protein a bit into the other last 2 meals.

    basically before bed im looking at 6 eggwhites 3 tbs natty pb and maybe a 1/2 scoop whey. after cardio. i eithre do cardio first thing a.m. or before my last meal of the day.

    that meal is around 400cals too much before bed?

    oh and 1 more thing i take bcaas 3 times daily. 1 serving before lifting 1 serving befroe bed and 1 in middle of day. all together those servings have 18g protein that i ddint originallly count in my diet. so maybe im safe where i am if i add those in. i coulda been taking in too muhc protein before.

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    I dont think thats too much (I might lower the PB and add some fish oil for slower protein absorption). Maybe a night time bcaa shake to get more in could help.
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    Your body still needs fuel to recover and that recovery takes place largely while you sleep. I would stick with it or even up it.
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    ah thnx guys i thought so it just seemed like alot at first

    i usually separate my last 2 meals into 3 meals spreading fats and protien a bit. but im losing hours in my days due to these messed up hours.

    im sure it cant hurt.

    just did 35 min cardio feeling quite good for being this late
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    suggestion, get a small amount of casein protein, and use it instead of the whey. whey is quickly absorbed into the body, which is great for morning thru post workout. the casein is the choice for that "right before bed" protein intake. another good source of protein before bed is cottage cheese, and it has less fat than the P.B. you have there. but if money is and issue stick with the whey, it won't hurt, and as far as the p.b. and c.c. thing.......keep it interesting, switch it up a bit. i don't know about you, but after 2 or three weeks of eating the same thing, at the same time......makes Lennoxchi, CRAZY!!!!!!!
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    Quote Originally Posted by Canadianguy View Post
    recently my diet is taking a bit of a hit cuz i worked a few midnight shifts and it through me off.

    my carbs are still around 200-230 and fat about 60-70 grams but my proetin is usally like 300 or more.

    but since my sleep is whacked im missing a meal of tuna. im trying to squeeze the protein a bit into the other last 2 meals.

    basically before bed im looking at 6 eggwhites 3 tbs natty pb and maybe a 1/2 scoop whey. after cardio. i eithre do cardio first thing a.m. or before my last meal of the day.

    that meal is around 400cals too much before bed?

    oh and 1 more thing i take bcaas 3 times daily. 1 serving before lifting 1 serving befroe bed and 1 in middle of day. all together those servings have 18g protein that i ddint originallly count in my diet. so maybe im safe where i am if i add those in. i coulda been taking in too muhc protein before.
    Sounds like you're doing a damn good job trying to adapt to the shift change. I know a lot of guys that slowly fell outta the game cuz that night shift threw em outta wack, good job bro. Looks good. And I agree, cottage cheese is great b4 bed.
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    From a jacob wilson write up:

    Pre bed you are preparing to enter into a state of fasting. You should consume a slow digesting source of protein such as meat or cottage cheese. If consuming cottage cheese, realize that its slow release will not substantially raise leucine levels, even through a cup may contain 30 grams of protein and 3 grams of leucine. This is because at any one point only so much leucine is released and absolute levels are not raised high enough for a drastic increase in protein synthesis. A current, but as of yet unconfirmed hypothesis is to raise the essential amino acid content in cottage cheese, by chasing it with a serving of EAAs rich in leucine. This will mean that the proportion of EAAs released will be higher even though cottage cheese is a slow digesting protein. It may facilitate optimal suppression of protein breakdown and protein synthesis
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    cottage cheese for the win lol. I would drop the PB a bit and take fish oils as already mentioned to. Casein is expensive as hell, i for one won't buy it.
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    thnx tony man! i wont fall off though i have iron will power, i just wish my physique showed more of my hardwork than it does.

    i totally agree about the cottage cheese, ive doen it before but im literally force feeding myself , i gag on that **** cant stand it. i used to plug my nose just to get it down. then i realised im fricking crazy.

    ive read that eggwhites are casein protein, or maybe it was whole eggs. i know darrem charles eats egg whites befroe bed

    today i needed a cheat meal, its been two weeks since i ve cheated at all and i felt like crap today. kinda of a mix of over sleeping (cuz of the damn night shifts STILL) and lower carbs. yesterday i felt so good and full ,today i duno, i almost passed out after morning cardio.

    so i had tim hortons chili and 2 turkey bacon sandwhiches on whole wheat today and i took out the bacon. so it was a cheat meal but not too bad, i think i needed it.

    one last thing to end this post, u guys find it harder to get the same protein in a day on ur off days than the days u lift? i find cuz im missing that pre and post workout shake im short about 20-30 grams of protein on off days. pre shake is like 24 grams and post is 48. i have 1 whole meal usually to replace that but its not quite as high as 72 grams!

    neways bed time now, arms tomorrow!! then cardio at this time after work!
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    Quote Originally Posted by Canadianguy View Post
    thnx tony man! i wont fall off though i have iron will power, i just wish my physique showed more of my hardwork than it does.

    i totally agree about the cottage cheese, ive doen it before but im literally force feeding myself , i gag on that **** cant stand it. i used to plug my nose just to get it down. then i realised im fricking crazy.

    ive read that eggwhites are casein protein, or maybe it was whole eggs. i know darrem charles eats egg whites befroe bed

    today i needed a cheat meal, its been two weeks since i ve cheated at all and i felt like crap today. kinda of a mix of over sleeping (cuz of the damn night shifts STILL) and lower carbs. yesterday i felt so good and full ,today i duno, i almost passed out after morning cardio.

    so i had tim hortons chili and 2 turkey bacon sandwhiches on whole wheat today and i took out the bacon. so it was a cheat meal but not too bad, i think i needed it.

    one last thing to end this post, u guys find it harder to get the same protein in a day on ur off days than the days u lift? i find cuz im missing that pre and post workout shake im short about 20-30 grams of protein on off days. pre shake is like 24 grams and post is 48. i have 1 whole meal usually to replace that but its not quite as high as 72 grams!

    neways bed time now, arms tomorrow!! then cardio at this time after work!
    When you sleep after your last night, try only sleeping for 4 hrs. Then you'll be able to have an easier time falling back into rythem. If its real bad, try getting the doc to write for a sleep aid, but only take it for that first night or two. Definately don't want to get dependant on it.
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    Imo your not missing out on a whole lot not meeting your protein goal on your off days. Over time this is not something that plays a huge factor in development as long as you are consistently getting close to and or above your goal (assuming your goal was accurately determined to begin with).
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    Are there any carbs in that? The one thing I have heard is that carbs before bed spike insulin which negates growth hormone output, which is obviously bad. Someone correct me if I am wrong.....


    However, I used to eat a lot before bed, and now I am not, but I have not noticed much of a change either way. I wake up starving regardless....
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    Quote Originally Posted by BigCasino View Post
    Are there any carbs in that? The one thing I have heard is that carbs before bed spike insulin which negates growth hormone output, which is obviously bad. Someone correct me if I am wrong.....
    You are correct. Carbs basically speed up the process of breaking down protein, which is exactly the opposite of what you want to do pre-bed (in layman's terms at least).
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    Quote Originally Posted by Royd The Noyd View Post
    You are correct. Carbs basically speed up the process of breaking down protein, which is exactly the opposite of what you want to do pre-bed (in layman's terms at least).
    I agree, carbs at night, not good. But, I've found mixing some benefiber into a bowl of cottage cheese and taking some fish oil with it at bedtime is ideal. The CC has a little bit of carbs, but the fiber and fish oil seem to nicely reduce or negate any spike.

    I also think eating before bed not only feeds my muscles over night, but also makes me hungry as a mother in the AM.
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    Quote Originally Posted by kraftkid View Post
    I agree, carbs at night, not good. But, I've found mixing some benefiber into a bowl of cottage cheese and taking some fish oil with it at bedtime is ideal. The CC has a little bit of carbs, but the fiber and fish oil seem to nicely reduce or negate any spike.

    I also think eating before bed not only feeds my muscles over night, but also makes me hungry as a mother in the AM.
    Agree on the fish oil. Jacob Wilson actually mentions that in the article I pulled the above blurb from I just didnt grab all of it. Excellent point.
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