I just joined a gym today, for Tuesday, Thursday, Sat, and Sunday; will buy free weight and an inclined bench coming week.
goal is to lose that 10-12 lbs while toning up and get to ideal weight for a petite woman wearing size 2 asap WHILE I don't have to commute to work. The I will maintian weight after that when I might not be able to make so much time for exercise beyound 2 or 3 times a week. life have been sedantry last few years though I didn't eat too bad.
I just joined a gym today, for Tuesday, Thursday, Sat, and Sunday. At the gym, I will start with warm up for 10 mins and concentrate on weight for now. I plan to get free weight and a bench coming week and then I will just also do ellipitical at the gym. I'll probably stop going to Pilates class at a college - meets twice a week during mid day - which I plan to combine with the tript to the Gym.
I plan to hit the gym in TWO ways on the 2 weekdays that I also have Pilates class, depending on the quality of sleep I get when I wake up; On Sat + Sun, I'll just go to the Gym whatevertime-works-for-me.
Option (1):Go to the gym around 9:30AM, 10AM, or 10:30AM and then head to a Pilates class at a college meeting at 12:15PM. Takes about 20-25 mins driving and finding parking.
Option (2): Go to the Pilates class (12:15 - 1:30 PM) and then hit the gym around 2PM.
Note: I plan to have a protein shake after the workout at the gym. I will also carry power bar (oatmeal raison) on the day goign to Plates class at college. In fact, I will try taking one protein shake everyday 7 days per week.
Questions:
For Option 1, I plan to eat egg and wheat/pita bread for breakfast (and may be bread with some jam too) and then head to the gym. Afterward, have a protein shake on way to Pilates.
How much time ahead I should eat breakfast before working out at the gym with Option 1?
For Option 2, I will just eat brunch consisting breakfast material and lunch material before heading to the Pilates class at the college, Then have a p ower bar and head to the gym. I can take a power bar after Pilates and on way to the gym. I will have a protein shake when I get home from the gym.
How much time should I give between that brunch and Pilates class starting at 12:15PM with Option2?
About eating before morning exercise
Moderators: Boss Man, cassiegose
u should have 6 meals a day to raise metabolism, with 2 and a half to 3 hours in between each... for your first two meals, you should always have a good healthy source of protein (nothing fried or anything like that) and a fruit
for the next two meals have something protein-y and a veggie
and for the final two have something protein-y and healthy fats (tuna/fish, or flaxseed oils or a fish oil supplement)
u should make sure that u exercise at least 1 hour after eating
for the next two meals have something protein-y and a veggie
and for the final two have something protein-y and healthy fats (tuna/fish, or flaxseed oils or a fish oil supplement)
u should make sure that u exercise at least 1 hour after eating
I agree about the eating space. Eat a meal about 1 hour before you train, if you can.
I'd have the Brunch thing quite close to the pilates class. Firstly, Pilates is not going to be too strenuous, but things like Protein and Carbs, run out after about 3 hours, so allowing time for Pilates, and travelling to the gym, if you eat the Brunch, with too big a gap before Pilates, you might run out of Carb energy part way through the Workouts.
Like I said, Pilates is not too strenuous, so I don't think having food about 15-30 minutes pre-Pilates, will be a problem, I.E. making you feel nauseus etc etc.
I'd have the Brunch thing quite close to the pilates class. Firstly, Pilates is not going to be too strenuous, but things like Protein and Carbs, run out after about 3 hours, so allowing time for Pilates, and travelling to the gym, if you eat the Brunch, with too big a gap before Pilates, you might run out of Carb energy part way through the Workouts.
Like I said, Pilates is not too strenuous, so I don't think having food about 15-30 minutes pre-Pilates, will be a problem, I.E. making you feel nauseus etc etc.
I'll do that. So the "Two hours before " is out-dated info?Boss Man wrote:I agree about the eating space. Eat a meal about 1 hour before you train, if you can.
I was concern about that.Boss Man wrote: I'd have the Brunch thing quite close to the pilates class. Firstly, Pilates is not going to be too strenuous, but things like Protein and Carbs, run out after about 3 hours, so allowing time for Pilates, and travelling to the gym, if you eat the Brunch, with too big a gap before Pilates, you might run out of Carb energy part way through the Workouts.
So I should go to the gym first and then to Pilates. That mean I would have to eat a very high protein meal after I get up , i.e first meal and it has to be an 1hr before hitting the gym. I'd have to eat first meal at 8AM. I can do it. Growing up back in SE Asia, family ate Naan (Indian bread) and meat - sometimes egg - routinely. After I got to US, I noticed Americans not eating like that at home while the resturant has protein rich breakfast. Puzzling.
So a snack like a power bar (actually 12 abar) or a banana (1/2 if big sinc eI can't eat the whole thing in oen sitting) would be okay?Boss Man wrote: Like I said, Pilates is not too strenuous, so I don't think having food about 15-30 minutes pre-Pilates, will be a problem, I.E. making you feel nauseus etc etc.
It seems that I have to stick with Option 1 of eating high protein breakfast, then to the gym, then Pilates since I won't have an hour time interval after eating after Pilates before hitting the Gym if I choose option 2.
Thanks for clearification.
I had enough trouble eating 3 meals but when I do two, I get sick and so I did 3. Lately, I am trying 4 since blood sugar stability become a more of problem.Boss Man wrote:6 meals is plenty realistic.
You just eat every 2.5-3 hours.
Will try for 6 but that would be like obsessing with eating throughout the day. Gets me distracted from concentration on programming.
If 6 is a problem, then try aiming for 5. The bar thing or Banana you mentioned should be okay. The two hours before stuff, usually has been quoted with big meals.
If you're eating something like a Chicken Breast and a Baked Potato, as an example, which gives you around 30g Protein, 30g Carbs, that's 240 calories, plus something like 6.5g Fats, if possible, then you're intake is around 300 calories, but realistically, you're not going to feel overloaded afterwards, so the 60-90 minutes before a workout thing, should be fine, especially if someone does a Cardio session after weights, as starting to train 2 hours after eats, is going to leave you running on empty so to speak, by the time you're into the Cardio.
As I said to you elsewhere, most Protein and Carb sources get used after 3 hours. The 5-6 meal a day prinicple, keeps refeeding the body, so Metabolic function is kept healthy, without it having to carry out it's processes, with things like Muscle Mass, which it will do, when it's got nothing in the gut to work with, then the Metabolism will work with things outside of the gut like Muscle, and you would be jeopardising, or hindering any minor muscle gains, from being maximal, by having 3 or 4 meals a day.
Somewhere in that kind of 3-4 meal schedule, you'll have a couple of meals too far apart, or the common thing is nothing after Dinner, so someone effectively goes for 11-12 hours without anything, when you factor in sleep duration to the time frame.
You say about your Blood Sugar stability. Are you diabetic, or anything like that?
If you're eating something like a Chicken Breast and a Baked Potato, as an example, which gives you around 30g Protein, 30g Carbs, that's 240 calories, plus something like 6.5g Fats, if possible, then you're intake is around 300 calories, but realistically, you're not going to feel overloaded afterwards, so the 60-90 minutes before a workout thing, should be fine, especially if someone does a Cardio session after weights, as starting to train 2 hours after eats, is going to leave you running on empty so to speak, by the time you're into the Cardio.
As I said to you elsewhere, most Protein and Carb sources get used after 3 hours. The 5-6 meal a day prinicple, keeps refeeding the body, so Metabolic function is kept healthy, without it having to carry out it's processes, with things like Muscle Mass, which it will do, when it's got nothing in the gut to work with, then the Metabolism will work with things outside of the gut like Muscle, and you would be jeopardising, or hindering any minor muscle gains, from being maximal, by having 3 or 4 meals a day.
Somewhere in that kind of 3-4 meal schedule, you'll have a couple of meals too far apart, or the common thing is nothing after Dinner, so someone effectively goes for 11-12 hours without anything, when you factor in sleep duration to the time frame.
You say about your Blood Sugar stability. Are you diabetic, or anything like that?
I think I can manage 5 much better. One thing I could do is take protein shake with me and drink it when leaving the gym on way to Pilates.Boss Man wrote:If 6 is a problem, then try aiming for 5. The bar thing or Banana you mentioned should be okay.
I see. I wish I have realized that. A lot of time in the past that 2 hr requrement has kept me from going to the gym because I would get busyw ith something by 2 hrs after eating.Boss Man wrote: The two hours before stuff, usually has been quoted with big meals.
Boss Man wrote: If you're eating something like a Chicken Breast and a Baked Potato, as an example, which gives you around 30g Protein, 30g Carbs, that's 240 calories, plus something like 6.5g Fats, if possible, then you're intake is around 300 calories, but realistically, you're not going to feel overloaded afterwards, so the 60-90 minutes before a workout thing, should be fine, especially if someone does a Cardio session after weights, as starting to train 2 hours after eats, is going to leave you running on empty so to speak, by the time you're into the Cardio.
I'll eat somewhat big meal 1 1/2 hour before working out at the gym where I will do 10 mins warm up on elliptical, then weight, and then may be some cardio if on weekends. During the week, I can do cardio on the day I don't go to the gym since I am in walking/jogging class on M+W.
I am not diabetic officially but I notice that I don't feel good if I eat white rice, even the most expensive basmati. I have stopped using white bread long time ago. So I use wheat tortilla, wheat bread, sourdough bread, wheat pita bread, cook parboiled and brown rice together or use quality noodle (I don't use those package for noodle soup) made from flour or wheat.Boss Man wrote: As I said to you elsewhere, most Protein and Carb sources get used after 3 hours. The 5-6 meal a day prinicple, keeps refeeding the body, so Metabolic function is kept healthy, without it having to carry out it's processes, with things like Muscle Mass, which it will do, when it's got nothing in the gut to work with, then the Metabolism will work with things outside of the gut like Muscle, and you would be jeopardising, or hindering any minor muscle gains, from being maximal, by having 3 or 4 meals a day.Boss Man wrote:uote="Boss Man"]
Somewhere in that kind of 3-4 meal schedule, you'll have a couple of meals too far apart, or the common thing is nothing after Dinner, so someone effectively goes for 11-12 hours without anything, when you factor in sleep duration to the time frame.
You say about your Blood Sugar stability. Are you diabetic, or anything like that?
If first meal at 8:15 - 8:30 AM with breakfast (1-2 eggs with wheat bread or pita + a little oatmeal) + a bit of beef noodle soup (or) fried noodle w/chicken (or) whatever is available that I would normally eat for lunch + then drink protein shake (4 oz), would that be enough till I finish woringkout at the gym, say till 11:30AM? Then, I can drink an 8 ox of protein shake + may be 1/2 banana as well when heading to Pilates. When Pilates class is over at 1:30, I can eat the other half of banana after Pilates class. (I am splitting the banana because I can't eat the whole banana in one sitting unless it is really small).
If I come home straight after Pilates, I should get home by a bit before 2PM. I should eat lunch (not too big) between 2-2:30PM, at home or out, right?
So I am taking food around 8:15AM ( a meal), then around 11:30AM (protein shake), then around 2PM (a light meal).
Then dinner (medium to heavy) around 5:30 or 6? Then eat something around 9? Should food at 9 include protein too? What of I just take protein powdwer, not shake - I like that stuff; it tastes like baby formula powdwer - and eat some cereal or oatmeal? Is taking protein powder a good thing or dos it need to be dissolved in a solvent? I am thinking to make a large amount of oatmeal for a few days. Trying to cut down on cooking time.
So no desert at all until I can't stand not having it?