Daily routine???

[tn94z]

How does this look? I have tried to write down a schedule to try and get on track with everything this week. How does this look and please let me know anything that should change. I am in the learning phase.


5:00--wakeup, whey shake, cardio until about 6 or 6:15
7:00--Breakfast, casein shake, 2 green tea pills, multi
9:30--Probably a Snickers energy bar or anything recommended
12:00--Lunch, casein shake, 2 green tea pills
3:00--MetRx meal replacement bar
5:00--No Xplode, BC+EAA drink, Micronized creatine
5:30--Whey shake
6:00-7:45--Gym
8:00--Postal post workout drink, BC+EAA drink
8:15-8:30--Meal
9:15--Casein shake

Does this look okay? Should the supplements be moved around? I'm not asking about the food really at this point, but more of are the supplement intakes at the right times?

[tn94z]

Re: Daily routine???

That is what I thought. That's why I had it down for bed time. So, should I not take them any other time? I thought they were good during the day as well? Am I wrong in thinking this? Just trying to get it straight

[str8swole]

Re: Daily routine???

In my opinion it looks like there aren't enough real meals mixed in and too many shakes/meal replacements. I would suggest a max of 3 maybe 4 shakes a day on days you lift, and two on off days. The rest of your protein, carbs etc. should come from added meals throughout the day. This is just my opinion as I am worried you are relying too much on supps. Eat, eat, eat...clean foods!

[tn94z]

Re: Daily routine???

Okay, guys....I didn't put my meals on here. I eat "real meals" This is just when I am taking my supplements. I am just trying to figure out if I am taking my "supplements" at the correct times. This has nothing to do with my meals. I eat meals like oatmeal, chicken, fish, verggies, fruit, nuts, etc....I am not worried about the meals. I guess I should have put them in there too to not cause confusion.


Anyway, this is just a supplements question....not food. Sorry

[BABY1]

Re: Daily routine???

For breakfast: Try some oats with berries and add your whey to it, or have some egg whites, to get your protein in. You can mix 1 whole egg in there to make it taste better.

Maybe try to eat every 3 hours to spread things out more.

In between breakfast and lunch, I would stick to a lean protein, or whey protein drink, with some type of good fat source. Replace the casien during the day with whey protein. If combine the whey with a good fat source (such as nuts), the good fat will help slow the absorption of protein so there is no need for the casien at this time. I stick with the protein/good fat combo in between my meals.

For lunch, You should try some lean protein, good carbs and good fat.

For dinner, I would stick with lean protein, goods fat, and get your carbs from veggies. Veggies can be eatin whenever as they are low calorie and have lots of nutrients!

Before bed is when it is good for the casien intake.

I would increase your carb intake on lifting days. Remember fast acting carbs and protein following your lifting work out.

Here is a good list of clean foods!

http://www.fitnessgeared.com/forum/showthread.php?t=82016&highlight=clean+foods+list

[tn94z]

Re: Daily routine???

For breakfast: Try some oats with berries and add your whey to it, or have some egg whites, to get your protein in. You can mix 1 whole egg in there to make it taste better.

Maybe try to eat every 3 hours to spread things out more.

In between breakfast and lunch, I would stick to a lean protein, or whey protein drink, with some type of good fat source. Replace the casien during the day with whey protein. If combine the whey with a good fat source (such as nuts), the good fat will help slow the absorption of protein so there is no need for the casien at this time. I stick with the protein/good fat combo in between my meals.

For lunch, You should try some lean protein, good carbs and good fat.

For dinner, I would stick with lean protein, goods fat, and get your carbs from veggies. Veggies can be eatin whenever as they are low calorie and have lots of nutrients!

Before bed is when it is good for the casien intake.

I would increase your carb intake on lifting days. Remember fast acting carbs and protein following your lifting work out.

Here is a good list of clean foods!

http://www.fitnessgeared.com/forum/s...ean+foods+list

Okay, this closer to what I am looking for. What about the other supplements? Am I taking them at the optimal times?

[tn94z]

Re: Daily routine???

Okay, I am going to add what I normally eat to the times and see if that helps:


5:00--wakeup, whey shake, cardio until about 6 or 6:15
7:00--Oatmeal, banana, whey shake, 2 green tea pills, multi
9:30--Whey Shake, almonds..(snickers bar has 150 cal, 4.5g fat, 10g sugars, 10g protein)
12:00--Healthy Choice meal (340 cal, 6g fat, 15g protein, 56g carb) 2 green tea pills
3:00--MetRx meal replacement bar(12g fat, 48g carb, 30g protein)
5:00--No Xplode, BC+EAA drink, Micronized creatine
5:30--Whey shake
6:00-7:45--Gym
8:00--Postal post workout drink, BC+EAA drink
8:15-8:30--Chicken or fish, mixed veggies
9:15--Casein shake

Does this look any better? Should I not drink a shake before my cardio session in the mornings?

[daved150]

Re: Daily routine???

no-xplode an hr before gym?...i dont use this, i use nano-vapor, which is taken 5mins before workout...i know most of them you gotta take 1/2hr before, but i never heard of one taken an hr before (dont know that it matters much)
9:30 snickers energy bar? if this is in place of a meal i dont think it's a wise choise. if its added too a meal, i dont think it's necc. have an zero carb energy drink if its for energy or take some energy pills

rest looks ok if its just when you take supp's and more meal are in there. switch the 5pm and 5:30pm meals imo

[BABY1]

Re: Daily routine???

Looking at your schedule, this is how I would probably do it:

Have your pre workout drink before your cardio. Amixture of carbs and protein.


7:00-breakfast

9:00- whey protein/ good fat(keep carbs to none or minimum)

12:00- lunch ( lean protein, good fat, carbs)

2:30/3:00- snack (whey protein and good fat)

5:00- dinner ( I would include carbs here on the days that you go to the gym, go low on the carbs here if you don't go to the gymbut you can always have veggies) lean protein, carbs. If you eat a well balnced dinner, i would skip the whey shake before the gym

8:00- After the gym, take in your post workout shake, fast acting carbs and protein.

Right before bed, have your casien protein.

Bars are okay for in between meals I would just make sure they aren't loaded with carbs. Fuzo and I often eat the South Beach Crispy Meal bars. You can get a big box at Sams for less that $15 and there are 18 bars in there.

[tn94z]

Re: Daily routine???

no-xplode an hr before gym?...i dont use this, i use nano-vapor, which is taken 5mins before workout...i know most of them you gotta take 1/2hr before, but i never heard of one taken an hr before (dont know that it matters much)
9:30 snickers energy bar? if this is in place of a meal i dont think it's a wise choise. if its added too a meal, i dont think it's necc. have an zero carb energy drink if its for energy or take some energy pills

rest looks ok if its just when you take supp's and more meal are in there. switch the 5pm and 5:30pm meals imo

Okay, okay...thanks. Well the NoXplode, says take 30-45 minutes before the gym but an hour after a meal or shake. Swapping the meals like you suggested is what I was doing before but after reading the label I got confused. So I will swap them like I had them. The snickers is not a "snickers bar." It is the Snickers marathon nutrition bar...the honey and toasted almonds bar. I put that in there because I am never hungry enough to eat a meal there and I thought it was better to eat that than nothing at all.

Thanks. This is the kind of info I was shooting for when I made the post. Sorry to confuse everyone.

[bowbow]

Re: Daily routine???

What time do you go to bed? From 8 to 9:15 looks to condensed. There's no way I could put all that down in that short time period. If you can I would delay the casien shake some.
Your pre workout shake should have a few good carbs in it, especially if your in the gym for an hour and 45 minutes. That's a long time to me.
And I'm not a fan of energy bars or mrp bars at all. I try to eat a small portion of more real food.

[tn94z]

Re: Daily routine???

Looking at your schedule, this is how I would probably do it:

Have your pre workout drink before your cardio. Amixture of carbs and protein.


7:00-breakfast

9:00- whey protein/ good fat(keep carbs to none or minimum)

12:00- lunch ( lean protein, good fat, carbs)

2:30/3:00- snack (whey protein and good fat)

5:00- dinner ( I would include carbs here on the days that you go to the gym, go low on the carbs here if you don't go to the gymbut you can always have veggies) lean protein, carbs. If you eat a well balnced dinner, i would skip the whey shake before the gym

8:00- After the gym, take in your post workout shake, fast acting carbs and protein.

Right before bed, have your casien protein.

Bars are okay for in between meals I would just make sure they aren't loaded with carbs. Fuzo and I often eat the South Beach Crispy Meal bars. You can get a big box at Sams for less that $15 and there are 18 bars in there.

GREAT!! Okay, I will look into those bars you suggested. I thought about eating my dinner before the gym but I was afraid that would come back to haunt me in the middle of my workout.

Man this is some great info I'm getting now. Thanks guys!

[daved150]

Re: Daily routine???

ok...if your trying too lean out, i would do my cardio on a complete empty stomach (after 1 cup of coffee and my thermogenic). if trying too gain weight and only using cardio for health reason, then i'd do like baby1 suggested and have a shake before...i NEVER have a shake in the morning before cardio. right now, i'm trying too gain weight, so i dont do cardio, but when i start loosing...i do my shake right after cardio, then shower/shave, then real breakfast!!!

i also add carbs to my pre-workout meal/shake (as bow-bow suggested) an apple is a great option here!! i try too have this meal 1.5hrs before workout.

also...as bow-bow said, i do my casien shake 1/2hr befor bed. (about 9:45). i did take it in 15 SECONDS before bed!! but when i started zma i had too take it earlier and now i just keep it like that

[tn94z]

Re: Daily routine???

What time do you go to bed? From 8 to 9:15 looks to condensed. There's no way I could put all that down in that short time period. If you can I would delay the casien shake some.
Your pre workout shake should have a few good carbs in it, especially if your in the gym for an hour and 45 minutes. That's a long time to me.
And I'm not a fan of energy bars or mrp bars at all. I try to eat a small portion of more real food.

I usually go to bed around 9:30 or so. I see what you are saying about it being condensed. This is the first time I have actually sat down and tried to come up with a schedule like this...I usually do it on the fly and I think I miss some essentials and that is why I'm not seeing the results.

I like the bars because they are quick. I travel a lot during the day with my job and they make it easier on me. The hour and 45 minutes comes from us having 4 guys in our group and that is including drive time to and from the gym.

[tn94z]

Re: Daily routine???

ok...if your trying too lean out, i would do my cardio on a complete empty stomach (after 1 cup of coffee and my thermogenic). if trying too gain weight and only using cardio for health reason, then i'd do like baby1 suggested and have a shake before...i NEVER have a shake in the morning before cardio. right now, i'm trying too gain weight, so i dont do cardio, but when i start loosing...i do my shake right after cardio, then shower/shave, then real breakfast!!!

i also add carbs to my pre-workout meal/shake (as bow-bow suggested) an apple is a great option here!! i try too have this meal 1.5hrs before workout.

also...as bow-bow said, i do my casien shake 1/2hr befor bed. (about 9:45). i did take it in 15 SECONDS before bed!! but when i started zma i had too take it earlier and now i just keep it like that

Okay, I was wondering about that this morning (this is the first day I have started this particular schedule). So, from now on I will do it like you suggested. Thanks!