How to Structure Your Diet for Abs And Tone
One of the hot topics over at Fit Buzz Q & A (emails/messages between YOU and Fit Buzz ) is ‘How to eat based on when I workout ?’. Or simply ‘what to eat ?’. Well, the lifestyle diet ebook is free, so if you haven’t done so, give that a read. The other thing you can do is jump on the meal plans for abs series train. But today, I’m going to give you the simple break down to that first question ’How to eat based on when I workout ?’
It doesn’t matter if you are a Fitbuzzer newbie or a pro, the structure is always a good thing to always be thinking about.
‘How to eat based on when I workout ?’
When to workout?
Now, it doesn’t really matter what time of day that you decide to workout, as long as your body is well rested and/or fed for the workout. Workout periods are as follows:
Very early morning (6.00-7.00am)
If you are going to workout at this time of the day, then make sure that you have eaten a late night meal such as cottage cheese or even Casein. As you awake, you can consume fibrous carbs such as vegetables (How much isn’t important as they are not calorie dense. The complete opposite in fact) or fruits. Fruits wouldn’t usually be a good food source to consume due to their sugary nature (Even though they are A-rated and natural). However, this is ideal for a pre workout meal and especially a morning meal.
The reason for this is because you have just slept for several hours and have put your body through a ‘starvation period’. Starvation periods are what you want to avoid as they can lead to fat gain over time. It is at this time of day where your insulin levels will be craving to be spiked and this time of day along with any other pre-workout time period is the ONLY time of day where you should purposely spike your insulin levels. This is because your body will require the extra energy for the depletion that will occur during your intense workout.
If you are going to workout this early in the morning, then avoid the slow digesting A rated carb meals, such as Oatmeal or Potatoes. These carbs can take anywhere between 8 -10 hours to completely digest. So it’s clearly not ideal in this scenario.
In general, you’ll want to fill your body with a minimum of 10 grams of fast digesting carbs (fruits) before you workout.
In regards to protein avoid the slow digesting proteins such as chicken, turkey and meats. Opt for fast digesting proteins such as almond milk, whey protein powder and semi-skimmed milk (If you want to reduce calories even further you can avoid semi-skimmed milk and combine Almond milk and whey protein together, to avoid the extra fat). Again, 10 grams.
What ever your calorie in take goal is, just simply reduce (or increase) the meal plan content of any meal plans you follow at Stay-Fit Buzz e.g
• 3 egg omelettes with whole eggs, onions, peppers, cheese and mushrooms
• 1 medium lean chicken sausage
• 1 cup of jasmine pearls green tea
• 1 orange
Simply eat 1 or 2 omelettes instead of 3. And do the same throughout in each of the meals. If you want to workout how much calories to consume, head over to the lifestyle diet ebook.
Early morning workout (10.00pm – 12.00pm)
If you decide to workout at this time of the day, then you can follow the above scenario. However, if you decide to wake up much earlier, then it would be in your favor to consume a slow digesting carb/protein meal, such as Oatmeal with flaxseeds. Then ensure that you consume fruits, whey protein or vegetables 1 hour before and after you workout.
Early evening workout (5.00 – 7.00 pm)
As long as you have eaten a full lunch meal, then again you only need to ensure that you consume fruits, whey protein or vegetables 1 hour before and after you workout. This will of course be followed up with a slow digesting dinner meal 2 hours after this period. The reason for the consumption of fast digesting food sources is so that your body can fully absorb the nutrients that it very much requires following an intense workout session. Consuming any other food sources during these periods will only slow down digestion.
Late evening workout (7.00 – 10.00 pm)
After a full lunch and an afternoon snack. Simply consume one more afternoon snack after 5.00pm. Another heavy slow digesting meal may not be needed. This is because it takes at least 8-10 hours for a heavy slow digesting meal to completely digest. Eating one more snack will ensure that you are not putting your body through a starvation period and to ensure that you keep your energy levels up throughout the day.
Consume fruits, whey protein or vegetables 1 hour before and after you workout, followed by a dinner meal. Unless you decide to go to bed shortly after your workout, in which case, a late night snack will suffice.
Simply add this structure to the workout and meal plan structure from any of the programs you are currently on at Stay-Fit Buzz and you will be well on your way to building a strong, lean, toned physique!
Don’t eat this when consuming carbs
Nutritional timing is key. But one sure fire way to avoid the build up of fat, whether you are trying to grow muscle or trying to get lean, is to never combine fat with carbs in your meals. The logic behind this rule is that consuming carbs will of course trigger Mr.insulin. Spike him too much and you’ll eventually start storing unwanted fat around your body. Since that is the case, why would you want to add EXTRA fat to that process?
So the logic behind ‘no fat’ while eating carbs is to reduce the ease at which your body is able to store fat, which is probably the no.1 dilemma that most Fitbuzzers struggle with.
- If you are eating fat, limit your carbohydrate intake to less than 10 grams in that meal.
- If you are eating carbs, limit your fat intake to less than 10 grams in that meal.
Potatoes are not bad carbs
Potatoes are not bad carbs (Filling, full of vitamins, minerals and generally low in calories). You can eat white potatoes and include them into your diet and still stay ‘ripped’. Yes, they do rate highly on the Glycemic Index, however, different potatoes read differently. Simply go for baking potatoes or yams if you are on the quest to stay lean and/or if white potatoes don’t agree with how your body responds when you eat them. One other thing to point out is that eating potatoes with a lean protein will lower the GI too.
What you need to avoid doing, especially if you are a fan of eating out, is to avoid eating a loaded potato (A potato with extra nutrients added such as butter, sour cream, bacon). Most potatoes on most meal plans will be ‘loaded’, because potatoes are a generally bland food to eat. In fact, most A-rated natural food sources are (Which is why the meal plans for abs series was created to fix that). Eating potatoes any other time than just before a workout is just fine… just don’t load them up with degraded food sources.
- Potatoes are not bad carbs
If you have followed any recent updates at Fit Buzz, you’ll know that variety is key to the workouts in order to keep the body guessing and to build your best body and keep it that way. (Interval training/New workouts). But another place you need to add variety is in the foods that you eat. The guide to necessary supplementation can help with that. But variety doesn’t start there. It starts where you buy your foods. And for most, that starts in the high street supermarket. The problem here is that the high street supermarket will…
- Lack in the variety of foods (You need variety in order to refuel your body of all or most of the nutrients required achieve the ‘look’)
- Lack in A-rated food sources (Those found in the lifestyle diet ebook)
Buying whole grains is a prime example of this. Shredded wheat is probably the option that most will go for when the goal is to consume 100% whole grains. But if you take a look around the surrounding shelves, you’ll find that shredded wheat is probably the ONLY 100% whole grain option that you have. The others contain refined carbs, usually to better the taste, because A-rated foods are mostly tasteless. In this case, you can add fruit to your bowl of shredded wheat.
You could opt to shop in a health food store. The first thing you’ll notice is a much greater variety of A-rated foods. The most important thing however, is the fact that you will be adding that much needed variety to your diet. Because it’s vary rare to find all the nutrients that you need from just one food source.
One occurrence I see with some Fitbuzzers is to hear them say ‘Ohhh… this isn’t working’. This will mean one of 2 things:
- They are a newbie to fitness and expect results in just 3 – 4 weeks (You will get good results in that time, but not GREAT results. Unless you are a top level athlete, which most are not).
- They are a seasoned Fitbuzzer and require some specialization to their workouts, variety to their diet or better yet, REST! Rest, because for the most part, if you train 3 – 4 times a week and have been doing so for several weeks, you will be looking at the catabolic version of YOU 70-80% of the time. If you want to see what the 95-100% YOU looks like, then take 7 – 10 days off (2-3 weeks for some people on a growth program) from training while maintaining the same food intake. The results will surprise you. This is because training puts your body in a high stress state and there’s a good chance that you won’t be getting the required daily rest after training for several weeks.
Whichever the case, just be consistent with the Fit Buzz approach to fitness. Each program will be different. But the ‘formula’ for each will be the same. With the latest introduction being the monthly up dates to the meal plans for abs and the No Nonsense Butt Building Specialization program.
The key thing to remember about all of this is to start forming habits. Because your habits will soon become ‘the norm’. No crap foods in your cupboards or fridge, the workout is just something that you ‘do’ and now that Fit Buzz is here, there’s always something fun to look forward to
If you want to see progress pictures from our very own Fitbuzzers, then head over to the Hall of fame at the top of this page. And in the meantime, just keep an eye on your emails, because some newer Fitbuzzers are currently on their way to the Hall of Fame very soon.
Incoming search terms:
- Valeria Orsini hot
- valeria orsini tumblr
- alice matos ass