What do you guys eat after a workout?

gondar1 said:
@torauntjemima Sounds like this thread could make some decent changes towards goals for you! Nutrition is such a big part of the picture.

Pretty easy to see I vote for whey plus a quick carb source post WO. I'll echo a lot of things that theses guys have already said. @Huggybearz and I have much aligned ideas. I've been doing the same with COR as he does for years. I was told by a chef that used to work for me that COR is simply white rice that has been milled and dehydrated (freeze dried maybe?}, it's insanely cheaper to buy 5 minute rice and blend it yourself. I like that you take advantage of all the peri-workout feeding opportunities, your muscles are "hungry" at those times. On that note the pre WO meal is important too, I like casein and oatmeal, then 30ish grams HBCD intra especially on heavy days.
Look up HBCD it has some advantages that you'll read about over other carb sources, it's perfect as a post WO carb source especially if a drink is more prudent than a sit down meal. Although I make my COR very watery so I can drink it out of the bowl anyways.

As noted consistency is the key with measuring food but I always weigh the meat raw, then weigh it again to portion it. COR, oatmeal, pasta etc too. Reason being protein is my biggest concern and that doesnt change in meat by cooking. Note that the fat content does in most circumstances, as well as water/moisture of course. Carb content in pasta probably changes a little too.

And my fav macro measuring tip.... Apps like My Fitness Pal are great but don't trust the crowd sourced info on them, it's full of errors. Create your own food items using better sources, I don't have them handy atm but both CDN and USA have gov databases for food.

PS @Huggybearz My memory may be failing on the spelling but I believe I know of you from elsewhere, either way welcome, great contributions here so far Sir.
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@gondar , brother . Thank you for the kind words. I’ve interacted with you in another board similar to this one , so yes your are correct. I’ve always enjoyed reading your posts since I joined the boards 5 years ago and I have learned a lot and come along way.
Don’t want to derail this thread so just thought I’d say thanks.
 
Goldenrod said:
I often cook a lot of rice, egg whites (couple yokes) and chicken and put them in containers. That would be something I would eat post after warming up the food. cals and macros are known per 1 cup pending I mixed up it up well. I eat some fruit or vegetable with every meal and with something like this, asparagus would be perfect. 15 minutes to steam and you are ready to eat. Most cruciferous vegetables are low in cals and full of indole-3-carbinol which is important in preventing hormone related diseases.
One of my favourite post workout meals is eggs for protein with some ham or turkey mixed in and there are some cheeses that have next to no carbs, low fat, and high protein - plus cheese tastes great. Eggs are easily digested and you can scramble or make an omelette in a few minutes. I will usually have some peppers or cut up a tomato with it.
If I want to grow, I just increase my portion size as I try to eat 5 or 6 times a day. I find it very difficult to have a great workout right after a huge meal. You energy is being used digesting something like steak and you are going to feel full. Hence why cream of rice is so popular as a pre-workout meal with some protein powder in it or just plain.
For guys that are concerned about the 1 or 2% extra you can get (compete and know their body) - following the timing/what pre/post training meals are, but as a general rule if you eat enough calories over enough meals throughout the day and train hard, you will grow. The key is eating healthy.
Eating on a regular basis - I work a lot hence the prep and put in the fridge, helps having glycogen ready for when you need it.
This whole topic is hard to answer as it depends on your goals - bulk, cut, maintain, clean bulk, etc.
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All great points ! Just want to add, if you do add 40 to 50 grams of whey in with your cream of rice is drastically lowers the glycemic level, it slows the digestion of the carbs and it actually leads to more stable blood sugar levels as opposed to just having it on its own.
 
@Huggybearz

I meant to make a point reference the scale you asked about before. The weight isn't changing, but my look is. I just have to assume whatever I am doing is recomping. My fat content is going down but I look bigger.

That said, I would like to look BIGGER... So eat more I will. Definitely isn't really something I am concerned about lol. I don't walk around with my shirt off all that often.
 
torauntjemima said:
@Huggybearz

I meant to make a point reference the scale you asked about before. The weight isn't changing, but my look is. I just have to assume whatever I am doing is recomping. My fat content is going down but I look bigger.

That said, I would like to look BIGGER... So eat more I will. Definitely isn't really something I am concerned about lol. I don't walk around with my shirt off all that often.
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Thsts great ! When I’m packing on size I like to see the scale go up gradually. When I’m done I just diet the fat off. Just keep learning and working hard bro!
 
@Goldenrod wanted to add to your post-

That tactic of mixing a stew of sorts together is a great way to save time for folks who are measuring macros and find it a pain, You only really have to measure everything once then eat equal portions. If it takes five days or 8 meals or whatever, the average is usually enough info. Unless it's a pre contest cut I don't think it makes much of a difference in results if you are +/- a few hundred calories at each meal over a few days. I think we really only measure shit daily because we are conditioned to using that convenient unit of time.
Obviously you can't stretch it out tooooo far though "hey I cut on 1,387,000 calories last year" "I recommend a 200lb guy needs to take in about 730,000 grams of protein every decade" lol
 
gondar1 said:
@Goldenrod wanted to add to your post-

That tactic of mixing a stew of sorts together is a great way to save time for folks who are measuring macros and find it a pain, You only really have to measure everything once then eat equal portions. If it takes five days or 8 meals or whatever, the average is usually enough info. Unless it's a pre contest cut I don't think it makes much of a difference in results if you are +/- a few hundred calories at each meal over a few days. I think we really only measure shit daily because we are conditioned to using that convenient unit of time.
Obviously you can't stretch it out tooooo far though "hey I cut on 1,387,000 calories last year" "I recommend a 200lb guy needs to take in about 730,000 grams of protein every decade" lol
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I do this with my fat content, on training days I eat substantially low fat very high carb and then on my rest day I drop the carbs to almost nothing except I have some post fasted cardio and then I double plus a bit the fat.
 
Quap555 said:
I do this with my fat content, on training days I eat substantially low fat very high carb and then on my rest day I drop the carbs to almost nothing except I have some post fasted cardio and then I double plus a bit the fat.
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same here pretty much. In effect we are almost constantly carb cycling and adjusting fat to keep calories where we want them. Good shit bro
 
gondar1 said:
@Goldenrod wanted to add to your post-

That tactic of mixing a stew of sorts together is a great way to save time for folks who are measuring macros and find it a pain, You only really have to measure everything once then eat equal portions. If it takes five days or 8 meals or whatever, the average is usually enough info. Unless it's a pre contest cut I don't think it makes much of a difference in results if you are +/- a few hundred calories at each meal over a few days. I think we really only measure shit daily because we are conditioned to using that convenient unit of time.
Obviously you can't stretch it out tooooo far though "hey I cut on 1,387,000 calories last year" "I recommend a 200lb guy needs to take in about 730,000 grams of protein every decade" lol
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I personally think we like to over think shit a lot of times.

I wonder if its a thing all half assed serious bodybuilders do?

Like my blood sugar, I am looking for some way out there reason for why it was elevated when it was as simple as “if you eat 1/2 dozzen cookies and 5 chocolates every single day well you are going to fuck up your blood sugar”

Lol.
 
That’s awesome buddy.

If you like eating that way and you see results more power to you but personally I would pull some of that fat off and add it to carbs but that’s all preference some like high fat low carb some high fat high carb etc etc, if it works I can’t say anything, I’m just sharing my personal preference is all
 
Quap555 said:
That’s awesome buddy.

If you like eating that way and you see results more power to you but personally I would pull some of that fat off and add it to carbs but that’s all preference some like high fat low carb some high fat high carb etc etc, if it works I can’t say anything, I’m just sharing my personal preference is all
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Nah, the fat was definitely a suprise to me. I'm going to work on better meat choices.
 
Well that’s why tracking is good, now you can switch it up if you desire.

Like personally if it was me not saying you should do this but I’m just saying what I would do most likely I would take the fat down to max 100, then you have 117 fat taken off which is 1000 cal roughly, you could then add 250 grams of carbs or a combo of 250 carbs and protein and be eating the same calories but have more of your macros go to (imo) more beneficial macros, but again that’s just my personal opinion I don’t see a reason to eat more then for ease of explanation .5 grams of fat per body weight at the top end if your interested in growing, I even keep it lower. I just feel like carbs and proteins are more beneficial then fat past a point but again that’s just me and realistically if your hitting your protein and seeing results the way you manage your other two macro groups isn’t crazy important for the average guy it’s more preference, as long as your seeing results, good digestion, pumps etc etc

torauntjemima said:
Nah, the fat was definitely a suprise to me. I'm going to work on better meat choices.
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torauntjemima said:
I actually forgot something... New updated numbers before bed.

View attachment 103220
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Whoa! Bring the fats down to between 80 and 100g, chicken breast , haddock, cod, and maybe maybe 1 EXTRA LEAN BEEF meal a day for now. That much fat is very hard on your digestive system.

Anyways it’s a step forward so good on you. Just get those fats down and replace with CLEAN CARBS ( oats, cream of rice , rice ,
Potatoes) all sorts of good carbs out there .
 
@torauntjemima
I mentioned crowdsourcing before but checking the numbers from this app against those sources I cited or others might be an idea. A good idea anytime but you have some big totals in your macros here so any errors would be further magnified.
 
You may have written it down somewhere and I missed it but how tall are you and how much do you weigh? I could not eat 4,600 cals in a day unless I wanted to put on significant size. Many can, but I need a significant lower number to maintain weight or bulk. Keep in mind I don't take fat burning compounds like GLP-1 receptor agonist, Retatrutide(which is similar) or HGH's favourite addition for protein metabolism among other positive effects. If I competed and made money from doing so, and felt it was safe, I would consider it but you can accomplish a lot with diet and training. What are you taking now as this impacts the results regardless of what you eat. Apologies, if you already answered this somewhere and I missed it.

The younger you are the more you can get away with (as a rule, not always the case). There are tons of healthy fats - curious if you are adding them to slow down the absorption of food especially in your last meal(s) as in EVOO, healthy fats in seeds/nuts. I agree with the guys who comment the fat is a somewhat high, but I have been well over 100 grams of healthy fats and made progress.
What app are you using? I like the ones you can read the labels and add the proper info in if the food is not listed in the program. Good for you for tracking, I now weigh my food so I know exactly how many oz's of meat I am eating, how many grams of different foods I add in with my eggs, etc.
Congrats on the 1st step in getting a baseline to work with.
 
gondar1 said:
@torauntjemima
I mentioned crowdsourcing before but checking the numbers from this app against those sources I cited or others might be an idea. A good idea anytime but you have some big totals in your macros here so any errors would be further magnified.
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I wanted to be accurate so I scanned my barcodes and then modified the numbers to match, if they were too far off. Should be pretty accurate.
 
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