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Joe Black
06-15-2001, 06:07 AM
What is it ? Is it necessary ?

Why I wondered is I am designing my diet for 8 meals a day...

My last meal I want to be very light before bed but I want something in me.. I was thinking some flax and perhaps some veggies..

BUT to put the fat there I wanbted to reduce fat in my post workout meal... How important is a fat source immediately after training ?

Heres my proposed diet for dropping 4% bf.. As you cans ee meal 8 is blank... I wanted to eat smoe fat and veggies here...

8 meals a day

Meal 1: (08:00)

Protein: 43
Carbs: 60
Fat: 18

Meal 2: (10:30)

Protein: 47
Carbs: 42
Fat: 14

Meal 3: (1:00)

Protein: 47
Carbs: 42
Fat: 14

Meal 4: (3:30)

Protein: 47
Carbs: 42
Fat: 14

Meal 5 : (6:30)

Protein: 47
Carbs: 42
Fat: 14

Meal 6: (8:30) (Post workout)

Protein: 43
Carbs: 60
Fat 18

Meal 7 : (10:00)

Protein:

Protein: 25
Carbs: 10
Fat 15

Meal 8 : (11:30)

NOT SURE YET


DIET

Total:

Protein: 299
Carbs: 298
Fat: 107

3351 Calories

Spiderman
06-15-2001, 06:33 AM
A fat source isn't TOO important. A moderate amount is good though. A combination of protein, carbs and FAT in a post-workout meal has shown to improve and speed muscle glycogen replenishment next to just a protein-carb meal. Too much fat will slow it down. After looking at your diet, I'd lower the fat in the post-workout meal. I think that looks a tad high. I usually have about 5-6 g fat with post-workout meal and that feels good.
I usually have a little bit of fat with my nitely meal in order to help sustain me till morning. So i'd say try it and see if it helps. :D

Tryska
06-15-2001, 06:38 AM
so why not had a small fresh salad with some flax, and/or ilive oil....with some tuna on it too?

that's usually my last meal of the day.

Joe Black
06-15-2001, 06:43 AM
Yep i reckon I would do that Tryska, I was just wondering if that amount of fat in meal 6 is needed ?

I once heard that too much fat in a post workout meal is unproductive

I don't really want to go over my total calories so i thought I could make meal 6 less fat and then I could do your suggestion in meal 8..

Spidey : Your answer is what I wanted to hear :)

Any more opinions on this !

Tryska
06-15-2001, 06:49 AM
hmm....well typically my post workout meal is skim milk with protein powder. Low on fat...but something like 2 grams, anyway. But your meals in general are spaced close enough that i would think you can handle cutting back there to add at the end of the night, you know?

Alex.V
06-15-2001, 08:02 AM
The way I see it:

Fat: slows gastric emptying.

What do I take post-workout? maltodextrin and whey. The whole idea is to get the stuff in my system ASAP, so I'd rather not slow down the process.

Budiak
06-15-2001, 11:43 AM
Fat also helps spur the release of testosterone.

breeze
06-15-2001, 12:23 PM
Fat is necessary for the body to produce testosterone. You should aim for at least 30% of your calories from fat. Anything less could affect testosterone production. Also you need fats so that your body doesn't think that it is starving and go into starvation mode.

Alex.V
06-15-2001, 11:40 PM
yes yes blah de blah we know all that. But is post-workout the BEST time to get your fat? I hear that it isn't, precisely for the reason i mentioned.

Wizard
06-16-2001, 07:53 AM
If you eat so many carbs in the morning you block lipolysis.You'll loose weight but first of all you want to loose fat.Do weight lifting in the night and then have a high carb postworkout shake or meal.It's the best.Not a t.k.d.Something like it though.

kAto
06-16-2001, 11:06 AM
Originally posted by Belial
yes yes blah de blah we know all that. But is post-workout the BEST time to get your fat? I hear that it isn't, precisely for the reason i mentioned.


belial is right, immediately after a workout, you what the most amount of insulin to be released, so you can promote anabolism, add fat to the equation and it slows things down.

what i do is after a workout i take a whey and dex drink; about 40 mins later i eat a big meal consisting of pro/carb/fat.

this works well

the doc
06-21-2001, 10:11 AM
Nonetheless there have been studies which back up what spidey is saying. Taking fat with carbs actually increases the insulin spike. This must be balanced with the fact that fat slows adsorbtion somewhat.

Beliel, i used to take that whey/malto unfortunately this and the rest of my diet ballooned me up!:(

Wizard
06-21-2001, 11:27 AM
Taking fat with carbs actually increases the insulin spike.
WRONG
1.Saturated fats increase insulin spike.
2.Unsaturated fats lower dramatically insulin spike
3.Protein raises insulin spike.
That's all.

Alex.V
06-21-2001, 12:01 PM
Doc- you really think that's what blew you up? It's worked pretty well for me; I always thought whey protein and an insulin spike (and fast-absorbing carbs) were EXACTLY what you wanted after a workout.....

the doc
06-21-2001, 01:08 PM
no i cant attribute it to that exclusively. My problem was that it was part of an overall poor bulking diet. Nothing like following up a 100g of malto with a big meal to fatten you up. Classic situation.

the doc
06-21-2001, 01:12 PM
Originally posted by Blackalpha

WRONG
1.Saturated fats increase insulin spike.
2.Unsaturated fats lower dramatically insulin spike
3.Protein raises insulin spike.
That's all.

funny you say WRONG but i was at least half right by your standards. tuttut
:)

Please indicate where you learned point 2. I would be very interested in this. Until then i will stick by the statement that fat taken with lots of high gi carbs will increase the insulin spike. Unfortunately i cannot find my refs to back this up. Anyone else help here?

I do not dispute point 3

Alex.V
06-21-2001, 02:08 PM
Originally posted by the doc
no i cant attribute it to that exclusively. My problem was that it was part of an overall poor bulking diet. Nothing like following up a 100g of malto with a big meal to fatten you up. Classic situation.


hehehe. Malto can be great. malto can make you big. malto can also make you very very fat.

Bulking clean has to be the single hardest part of this whole game to get down. :-\

As you probably could tell, I could use some more of it. lol.