Eating by the Clock

The timing of nutrients is critical in achieving your performance goals. Miss one thing or eat the wrong thing at the wrong time and all of your efforts in the gym suffer.

“Since you are dedicating time each day to a workout, why not dedicate some time to getting your diet right too.”

Is This You?

The timing of nutrients is critical in achieving your performance goals. Miss one meal or eat the wrong thing at the wrong time and all of your efforts in the gym suffer. Since you are dedicating time each day to a workout, why not dedicate some time to getting your diet right too. After all, nutrition is just as important as exercise Understand first that I am not going to tell you what to eat We are all different from our heads to our toes and, as such, we all have different tastes. The only thing I will recommend is the timing and percentages of macro-nutrients. I’ve listed the macro-nutrients as a percentage in the order that they appear; Carbohydrates. Proteins, and Fats, respectively. Remember, these percentages are only a starting point. Depending on your personal goals or metabolic profile, you may need to tweak the percentages up or down slightly. As far as the total calories at each meal, that’s up to you. You know your body better than anyone, but never eat less than 1300 calories a day. Eating 6 meals a day doesn’t mean you ere bringing in more calories; it just means that you need to divide the total calories that you normally consume into 6 meals. If you find that you are gaining weight, just cut each meal back slightly and vice versa.

The Most Critical Meals

The two critical meals are always the Recovery Shake and Breakfast, in that order. Don’t miss these meals or you will most certainly have an uphill climb to lose that last 5 pounds or rip 10 reps at 225lbs on the bench.

Morning Exercise Afternoon Exercise Evening Exercise
7:00 AM: Breakfast1 hour from rise
1/2 Banana, Coffee
or Tea
7:00 AM: Breakfast55-30-15
Full, 1 hour from rise
7:00 AM: Breakfast55-30-15
Full, 1 hour from rise
 8:00 AM:  WORKOUT  10:00 AM: Snack
55-30-15
10:00 AM: Snack
55-30-15
 9:00 AM: Recover Shake
65-25-10
 1:00 PM:  WORKOUT 1:00 PM: Lunch
55-30-15
 10:00 AM:  Snack
55-30-15
 2:00 PM:  Recovery Shake
65-25-10
 4:00 PM:  Snack
55-30-15
 1:00 PM: Lunch
55-30-15
 3:00 PM:  Lunch
55-30-15
 7:00 PM:  WORKOUT
 4:00 PM:  Snack
55-30-15
 6:00 PM:  Dinner
55-30-15
 8:00 PM:  Recovery Shake
65-25-10
 7:00 PM:  Dinner
55-30-15
 9:00 PM:  Snack
15-70-15
 9:00 PM:  Dinner
55-30-15
 10:00 PM:  Snack
15-70-15
 11:00 PM:  Snack
15-70-15
 11:00 PM:  Snack
15-70-15

 

Timing Is Everything ->

 

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