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In this video you’ll learn exactly what to eat after a workout to build muscle and burn fat.
This is question I get asked a lot of guys who just started training and they’re just not sure what type of food to aim for after a workout. On top of that there’s a lot of marketing out there trying to sell you all sorts of weird supplements and things you “need” to eat after your workouts.
So with this video I decided to clear things up and give you clear examples of what my meals look like, what are the macro nutrients to aim for and to what extent does this even matter when you’re trying to gain muscle and burn fat.
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The goal of the post-workout meal is to provide your body with protein to aim muscle hypertrophy and with carbohydrates to replenish glycogen that you’ve used up with training.
To burn fat one has to be in a caloric deficit and “fat burning food” is simply another marketing trick. Save your money.
Your best bet as far as “fat burning food” goes is to be on a high protein diet which is something you have to be on anyway if your goal is optimize muscle gain.
Your body will spend about 10% of your total caloric intake as Dietary Induced Thermogensis. If you eat 2000 kcal about 200 kcal will be used to process that food.
This isn’t something you should be concerned with. Fat loss is about the caloric deficit on a weekly basis.
As far as muscle building it’s important to understand that your body is in a constant process of building and re-building tissue.
In the past guys used to rush to get protein instantly after the workout is done. Now we know the window is much longer that just 30 minutes. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
– Protein is the priority after workout. What about carbohydrates? Carbohydrates serve to replenish our glycogen reserves. In a scenario where you do multiple workouts per day or an evening workout followed by a morning workout the next day it’s critical to replenish these reserves.
– The glycogen replenishment process can last up to 24 hours. http://www.ncbi.nlm.nih.gov/pubmed/1901662
– Typically the way diets for performance are setup are moderate protein, moderate to high carbs and low to moderate fats. Fats are usually not the present in large amounts.
– Your post-workout meal, the meal after a workout will be high in protein, moderate-high in carbs and low to moderate in fat. For specific food choices go with the unprocessed whole foods you like to eat.
Examples for protein:
Leaner sources are your best option since the fat intake isn’t very high. So chicken and turkey breast are great.
Cottage cheese and eggs as well (controlling how many yolks you eat)
Then on top of that leaner cuts of beef, seafood and fish are good as well. And lastly if you’re struggling to hit the daily protein just get Whey Protein.
Examples for carbohydrates:
Things like Rice, Potato, Bread, Oats, Pasta and Fruits are great options.
Carbs will easily shot up if you’re not careful with the amount of processed food you get.
Examples for Fat:
Omega 3 (couple of grams a day), yolks, meat and cooking Oil.
As you get your protein you’ll inevitably get a lot of fat with it.
If you need extra fat you can always get some nuts or dark chocolate.
Where to get Fiber from:
This is what most people struggle with and it is the key to good health and less hunger.
Fiber comes from starchy carbs such as oats, brown rice, sweet potato. Lentils like green peas, beans. And veggies and fruits.
Your diet should include a variety of veggies and fruits.
Veggies are your tool to increase food volume without adding extra calories. The most what you see on your plate should be veggies.
For meal frequency anywhere between 3-6 will be fine. Do what you can consistently hit your daily macros with.
A lot of guys focus on what to eat after a workout without even knowing their total daily macros and calories.
Your daily calories, macro-nutrients, fiber and water intake will yield 90% of the results. All the other things like meal frequency, timing and supplements combined make very little difference.
Let me know in the comments if you have any questions.
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Have you ever wondered what Alpha eats on a weekly basis? Yes? Then you’ll love this video. The key is planning and preparation as he ‘sucks’ winging it! In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro is first taking you shopping at Costco and the grocery store.
Chicken and fish (salmon, tilapia) are staples. He also picks up some quinoa which has a low hypoglycemic index. He gets apples, avocados, sweet potatoes, bagged salads, oatmeal, and egg whites at the grocery store. Once he gets home, he preps. Sunday is also the day he makes his Blue Apron which hes’ been using since 2015.
First thing in the morning, he performs fasted cardio and then eats breakfast around 10am – 11am (egg whites, avocado, fruit -or- chocolate oatmeal, fruit). Lunch is around 3pm, consisting of a chicken or salmon salad (his ‘power salad’). Then around 6pm, before the gym, he has protein bar or shake. Dinner is Blue Apron -or- chicken breast or fish, sweet potato or quinoa, and vegetable. At night, he always has low calorie ice cream.
He doesn’t measure anything, and this diet works for him. He refrains from red meat, and he uses S&P, fresh herbs, hot sauce, ketchup, sriracha, and red wine vinegar. Commit to yourself by preparing your meals.
Alpha loves this meal service because you get three super sexy meals. You also get locally grown and sourced ingredients. You get ‘just enough’ so there’s no waste! There’s nothing sexier than a guy who knows his way around the kitchen, and Blue Apron definitely helps you with that. You can make these awesome meals super quick and easy. No commitment and free shipping too!
Body Building Professional and My Fitness University’s own Darnell Ferguson walks you through what to buy at your local grocery store in order to stay fit and build muscle. Learn his diet from A-Z from this IFBB pro!
What I eat in a day to stay fit | High Carbs | Healthy | Pre and Post workout Meals | Fitness Meals | Fitness Diet | High Carbs for Workout Days | Build Lean Muscle Diet | Diet for lean muscle building
Hi guys! I am currently in Italy so I may be a little late in response but please do leave me a comment so I can get back to it later!
So for workout days, especially intense workout days. I eat substantial amount of carbs before and after my workout. It is crucial for muscle recovery and also gives you energy before the workout. You want to be able to lift the weights that you want to lift. If you don’t have sufficient energy, you won’t be able to do that and hence won’t be able to build as much muscle. If you’re looking to build more muscles then you also need to be on caloric surplus. I am probably on the surplus on this particular day but I haven”t been counting calories recently. I only count calories if I have a goal to reach but I was more to maintaining at this point. So yeah I hope this helps to give you some ideas. These are the days that I really don’t have time to cook and so I prep my meals in advance and just heat it up when I want to eat it.
It is also very important to heat up rice before eating them because they can cause food poisoning. It is best to have fresh rice and for left overs, you’ll have to refrigerate it and heat it up the next day, and you shouldn’t keep rice for more than a day. Read more here.
http://www.nhs.uk/chq/Pages/can-reheating-rice-cause-food-poisoning.aspx?CategoryID=51 Video Rating: / 5
Wanna know how to build muscle and lose fat fast at the same time? Well today, I’m gonna teach you how to do it! Trying to gain muscle fast or lose weight fast? Whichever you’re looking to do I teach you how to do each, I also show you my best diet tips here too. Check out my workout and diet below.
(just google these and look at the pics if you don’t know what they are, none of them are complicated)
Wednesday: Back & Biceps
– Deadlift 4×6
– Seated row 4×8
– Lat pulldown 4×8
– Barbell curl 4×8
– Dumbell curl 4×8
– CARDIO: 15 min intervals on treadmill
– CARDIO: 1 hour playing football outside with friends
Friday: Legs & Shoulders
– Squat 4×6
– Leg press 4×6
– Leg extension 3×10
– Leg curl 3×10
– Calf raise 3×10
– Shoulder press 4×6
– Front raise 3×8
– Side raise 3×8
– Rear delt fly 3×8
– CARDIO: 15 min low intensity (level 4) on treadmill (you don’t need to do high intensity cardio on leg day)
This is what I ate yesterday. I change it a little every day but this will give you a general idea of what I eat.
Breakfast: Fruit and vegetable smoothie (hemp milk, banana, frozen fruit, kale, lettuce, hemp protein powder), and oatmeal.
Lunch: Nut burger (from Whole Foods frozen aisle) with lettuce, tomato, slice of avocado, and rye bread.
Dinner: Bowl of quinoa, black beans, lettuce, cucumber, mushrooms, and corn.
Netflix-watching snack: Small bowl of blueberries, 1 banana, and a D’s Naturals protein bar you can get here (not an affiliate link and I’m not sponsored by them, I just like them): https://www.dnaturals.com/collections/no-cow-bars
I also recommend supplementing Vitamins D3, K2, and B12.
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This isn’t just about my transformation for a bodybuilding competition. This shows my entire fitness journey from when I had yo-yo dieting issues and almost died because I had a horrible relationship with food to how I was able to turn that around to where I’m at now… An ideal that surpassed my own goals and what I thought was possible. And I’m not done yet. If I can do it, so can you!
What should you eat? There is no magical diet that works for everyone in the long-term so my goal is to provide you with enough knowledge so you can make your own decisions based on your preferences and goals.
Eat foods you actually like and reach your ideal body! With the right guidance, you’re more than able to take control!
How will you learn what you need to know? Gain access to information packed videos where I’ve taken the time to highlight the most important things you need to know to get results! I also illustrate my points through stories and visuals to help you remember the information. (Videos are similar in style to my public videos but are more information dense and longer).
Hi I’m Mimi! My goal is to help you discover new ideas & strategies to apply to your own eating and fitness goals.
EAT Not Diet helps people who want a sexy, toned body to lose weight, keep it off, and improve their lives through nutrition and lifestyle wellness coaching.
There is no one magical diet that works for all! Diets are broken!
BIO: Founder & CEO of EAT Not Diet, 3x Nationally Qualified Bodybuilder in NPC Figure Division, Netflix Ultimate Beastmaster Team USA, NBC American Ninja Warrior, Fitness Nutrition Specialist, Certified Coach Practitioner – Lifestyle Wellness, Huffington Post Blogger, Team BPI Sports YouTube Reviews, and Fitness Model with 15 yrs experience as a food loving meathead 🙂 Isopure “More Than Muscle” Semifinalist. Transformation Winner for Hydroxycut Nutrition and Muscle & Fitness Hers Magazine. Featured in FLEX Bodybuilding Magazine and Natural Bodybuilding & Fitness Magazine.
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Schedule: Bi-weekly on Wednesdays. Additional videos periodically. Video Rating: / 5