Preworkout meal and timing - Team Franco Bodybuilding Forum: Competition and Fitness Board

zoomie2009 · Vertern Member

Preworkout meal and timing

Yoster · The Truth!

I do two pieces wheat bread, 4 egg whites, 1 cup skim milk, 1 scoop protein power - macros come out to be 5 Fat, 48 Carb, 45 Pro. About 30 - 45 minutes before working out (get up early and work out at around 6:15AM

Frank · Member

250g egg whites, 60g oat bran, cinnamon, vanilla extract, stevia. I mix this all into own bowl and enjoy. I scramble the egg whites first.

zoomie2009 · Vertern Member

I usually do it 1.5 hrs or so before so that it mostly digests before i take preworkout supps

winflex · Beyond Nutrition Sponsored Athlete

Here's what I used to do:

I used to have a solid meal about 1.5 hr before the workout (usually right before I left work) and it would consist of brown rice and grilled chicken (no veggies, and very low fats). Then before the drive the gym I would down 2 scoops of Vasocharge and 2 scoops of Xtend. During the workout, would sip on 2 scoops of Xtend, 1 scoop of Primaforce Creatine monohydrate, and 30 grams of Carb Slam. As soon as I got home it was brown rice and grilled chicken with a whey shake.

That's what I used to do when I was pre-contest or keep lean all year round.

Joe · Beyond Nutrition - Co Owner

This has been the same for over two years now.

Wheat bread and egg whites. The amount would vary due to higher or lower carbs.
Since All In 1 has come out, I also have used that pre workout when short on time to eat between clients. Works just as well and taste better.

Meal timing is about 90 min pre workout.

Rick · Guru

Should cardio be done on an empty stomach?

zoomie2009 · Vertern Member

personally i have tried both, theres so much info on both sides of the issue though

BRICKHOUSE · The Truth!

30 mins. before I hit the gym at 6am;

egg whites w/ spinach, ff ricotta cheese and salsa
whole wheat pita or Alvarado St. bread
fruit

or

oatmeal pancakes

Linds · Vertern Member

I usually eat a premade oatcake about an hour before I hit the gym...I like 'em cold...30g oats, 2oz 1%cottage cheese, cinnamon, 5 eggwhites with 1/2 a banana or some other fruit... about 37 carbs (depending on fruit), 3g fat and 30g protein.

Then I down a cup of joe and I'm trying Quake at the moment....I drink that on my way to the gym..then it's 2 scoops of xtend....

zoomie2009 · Vertern Member

actually using the quake myself now, pretty good stuff

the2ndoak · Beyond Nutrition - Co Owner

If it's a keto day, protein only.

If it's later in the week where I start my carb load, it's 2-3 pieces of fruit to refill liver glycogen and whey. Or, if I am short on time, All in 1 on load days.

Linds · Vertern Member

zoomie2009 wrote:

actually using the quake myself now, pretty good stuff

Not sure if it's more mental but I've noticed I'm definately getting that last rep in...
:o)

Rocky · Newbie

I didn't use any pre-workout supps pre-contest. I was paranoid about the calorie content. In retrospect, I could have used the caffeine/creatine boost up until a few weeks before the show. Anyway, about an hour before training, I would eat 40g carbs in the form of yams and 40g of protein in the form of grilled chicken. (It was like 160g yams and 100g chicken). I would also drink a black tea.

I guess the goal is to get to the gym satiated, but not stuffed so it seems like you've got the right idea. Plus, as you know you should take that Quake stuff on a fairly empty stomach. As long as you feel good in the gym, it's just another one of your meals to fit into your macros, right? I like your shake/rice cakes idea- moves thru the system quickly and you're ready to go in 1.5 hrs. On another note dude, how's ur diet and training going?

zoomie2009 · Vertern Member

It's going good, just worked out my posing routine with Joe over the weekend. Feeling really good energy and strength wise, seem to really have gotten the rhythm of the carb cycling, and not having issues staying to macros. Less than 9 weeks to go!