I don't know about all you party people but I'm celebrating by participating in a study group and going to bed early because I have a Microbiology test Thursday morning.
Anyway. Here is my post workout meal from last Friday:
Unpictured: lots of veggies! =) I had broccoli, cauliflower, and carrots.
As you may be able to tell, I take in a larger amount of calories in my post-workout meal than in any other meal, and I make sure to have carbs, protein, and fat. A lot of people think it's a bad idea to eat fat and fiber after a workout because those two nutrients slow down the digestion and absorption of food. I personally think post-workout is a great time for fat & the vitamins and minerals in veggies because your body needs to replenish those stores after a hard workout. Dietary fat is essential to the proper function of the central nervous system, and the CNS is vital to completing any type of workout, but especially strength training.
As you all know, I'm not a nutritionist and the above are just my opinions based on my experience. =)
Aaaanyway.
This is the workout I did:
DB front raises w/ plate: 3x8 with 25# plate
Overhead press: 2x8 with 65# (used olympic bar)
Face pulls: 3x15 with 30#
Reverse grip BB rows: 3x8 with 85#
Close grip lat pulldown: 3x8 with 85#
Tricep extensions (overhead holding DB): 3x8 with 35# DB
Hammer curls: 1x8 @ 15#, 2x8 @ 20#
(c/o the amazing Jay Ashman)
This is what I wore to my new job at a gym:
Sorry for the headless pic, I was making a straaaange face.
And that...is a peek at my Friday! =)
Happy Fourth of July!
Sable I loved this! I really love having you as a support through training and eating :) I have a shake pwo with fruit and protein powder and then 30 minutes later I have a full meal with carbs and protein. My carbs are usually oats, so they have fat and I also pour almond milk over top of them. I have been seeing good results from doing this, so fat isn't really of a concern to me, either.
ReplyDeletexoxo
LOVE YOU
I'm happy to support you my dear!! =) Did you see my bulking post yesterday? That was written partially with you in mind! <3
DeleteThis is great, Sable!
ReplyDeletePost work-out I do an immediate ingestion of a Dextrose / Maltodextrin + BCAA drink (simple carbs) and then 20 minutes later I have a protein shake with water. Then about 40 - 60 minutes later I do a full meal with carbs, protein and fat.
Obviously, you're getting awesome results doing what you're doing. My trainer always reminds me that it's "different strokes for different folks." Nothing always works the same for everyone.
You're looking great!
:O)
Christina
That's almost exactly what Max does!!!!
DeleteYou got it though - every BODY is different. What works for one person will kill another and vice versa!
I have Dark Matter and BCAA's then about an hour later Ill eat a good carb/fat/protein meal.
ReplyDeleteI love the shirt!
Dark Matter? I must google this =) That's similar to what Max does too though - dextrose + BCAAs immediately, then a full meal an hour later.
DeleteWow, I'm never going to get sick of looking at pictures of you! Look at your waist and your arms - you have perfect proportions!!
ReplyDeleteYou're lifting similar to what I lift...has your strength decreased?? Haha, you're normally much stronger than me ;)
It has =( =( Oh well. I'm trying to remember that I'm chasing a PHYSIQUE goal right now not a performance goal and my nutrition and stats reflect that but I'm still sad! haha
DeletePWO I have a Whey protein shake with water and depending on the length of the workout a little sweet potato too! I like to focus on a liquid PWO meal when possible because it gets absorbed quickest in the body
ReplyDeleteYep yep!! I did that for a long time - usually a whey shake and an apple =)
Deletei try to make sure i get some whey or egg protein for the bioavailability and include more carbs PWO than any other time of the day. i've also been including fat, too, because ... i feel better! (do i need any other reason?) plus, i don't use that much fat so i can't believe that it's going to slow down digestion that much.
ReplyDeletehope you're having an awesome 4th - i'm studying microbio today, too!
haha I don't think you need any better reason than that!!!
DeleteHappy Fourth! Good luck with Micro! What are you all studying? We just finished up parasites and fungi and we're testing over it tomorrow.
I haven't been able to lift weights in 4 weeks and I am DYIN!!!!! I love shoulder day though so I am stealing this for my log and I am going to bust it out in .... 2 weeks and 1 day!!! ha!
ReplyDeletehaha!! Love your countdown!
DeleteDa-amn you are strong! Everyone has such different opinions on PWO nutrition. It's really whatever works for YOU. I've been sticking with a whey shake and prunes followed by a proper protein/carb meal a couple hours later. Works for ME. :)
ReplyDeleteHaha thanks Sara! I totally agree - different things have worked for me at different times, and I think you also have to take your nutrition throughout the rest of the day into consideration, ya know?
Deletegirl what a trim waist!
ReplyDeleteThank you hun!!!
DeleteYou look great!!!
ReplyDeleteMy post-workout depends on the times of day/what meal I'm on. No matter what I get my BCAAs, lots of water, and at least 20g of protein!
Thank you Laura!!! <3 Tons of water is a DEFINITE must! I sweat so much during my workouts =(
DeleteYou look great first of all. Second, I def understand about not "celebrating" fourth of july. I had to work and I'm tired-my family is out of town so I'm on my own for food...oh well bahaha. ;)
ReplyDeleteThank you Hollie!!!
DeleteYou must be pretty used to skipping the summer holidays with your pool hours =/
So your new job is a gym?! Do you love it!? do you get to work out more? I bet you get a ton of questions and fans. Everyone wants to see the ripped chick when they work out, sooo inspiring!!!
ReplyDeletehehe thank you!!!! =) I don't work out any more than usual - the gym is actually not quite open yet but hey maybe once it is, if I'm doing morning cardio I can get it in there!
DeleteInteresting post! I work out in the morning and I usually have oats and egg whites at work afterwards - yum.
ReplyDeleteI will forever and always adore oatmeal haha
DeleteI totally agree with you about fat and fibre! Two very important parts of any diet! Body needs fat to function!!!
ReplyDeleteAbsolutely!!!! =)
DeleteI'm really loving the smoked chicken/ cold sweet potato right now - though sometimes i follow it up with a spoon of nut butter ;)
ReplyDeleteMmmmm smoked chicken - I need to start doing that. I'm getting sick of grilled & baked!
DeleteWhat is your new job? Hope your exam went well. Body looking great.
ReplyDeleteThank you so much Helen! =) It did! I got a 95 =)
DeleteMy new job is front desk / sales for a new gym. I'm actually going to be writing about it just a bit more in depth tomorrow! =0)
Totally with you on the post W/O meal comp and cal.
ReplyDeleteSo no more Mr. Staple?
No more Mr. Staple! =) That ended this week. =)
DeleteHooray! At least you will get a good ref from them. If they can conjure up your real name.
Delete