Post workout meals to avoid fat and keep your abs

Eat, sleep, work, rest, play… is the lifestyle diet formula. And if you start correctly as a new fitbuzzer, then not much should change to your current lifestyle if you do it right. Because all you are really doing is just adding specific eating habits/meals/workout sessions and slotting them into your existing daily plan.

Moving on…

Unsurprisingly, the top questions I have been receiving have been geared towards nutrition and how to avoid the build up of fat. One of those questions was from fitbuzzer Ebrima… asking how to avoid insulin spiking sugar post workout. So today I’ve decided to post just a few meal plan ideas just for the times after you workout (Afternoon/Evening) and towards bed time. You can check them out below.

 

• Breakfast:  (Slow digesting) protein/carbs
• Mid-morning:  protein/fat
• Lunch:  protein/fat
• Mid-afternoon:  protein/fat
• Evening (after exercise): (Fast digesting) protein/carbs
• Pre-bed: (Slow digesting) protein/fat

 

Post workout meals (Part 1)

 

Post workout drink (To be taken within 30 mins)

 

Red Velvet Cake Shake 

Ingredients:

• 1/2 cup cooked beets
• 1 scoop of Ice Cream Sandwich Protein Powder
• 1/4 cup blackberries
• 1 cup ice
• 1 tsp vanilla
• 1/2 cup Almond Milk
• 1/2 cup Egg Whites

 

Dinner

 

Roasted chicken breast with spinach 

Ingredients:

• 4 large fresh chicken breasts, boneless and skinless (average 8oz per
• breast)
• 4 cups fresh spinach
• 2 Tbsp of garlic
• 1/4 cup walnuts crushed
• Salt
• Fresh ground black pepper
• Olive oil (not extra virgin)

 

You should be able to make 4 servings from this

• Calories: 407
• Protein: 55g
• Carbohydrates: 4g
• Fat: 19g

 

Late night snack

 

Almond coconut bars 

• 5 scoops chocolate Protein Powder
• 1/2 cup Flax Seeds
• 1/2 cup Almonds, sliced
• 3 TbspNon fat cottage cheese
• 3 Tbsp of Stevia
• 1/4 cup Water
• 1 teaspoon Canola Oil
• 1 teaspoon Coconut extract
• 2 teaspoons Almond extract

You should be able to make 4 bars from this mixture

• Calories: 282
• Protein: 27g
• Carbohydrates: 12g
• Fat: 14g

 

 

Post workout meals (Part 2)

 

Post workout drink (To be taken within 30 mins)

 

Almond milk and whey protein (Whey protein because of the low protein content in almond milk)

 

Dinner

 

Chicken Fajitas

Ingredients

• 4 Chicken Breast (6oz each)
• 1 Lettuce, finely chopped
• 1 Onion, Cut in wedges
• 1 Green Pepper, Cut in wedges
• 1 Red Pepper, Cut in wedges
• 4 Tbsp of Salsa
• 1 Tbsp Olive Oil
• 4 Large Whole Wheat Tortillas
• Salt And Pepper

 

Will make up to 4

 

(For 1 Tortilla)

Calories: 277

• Protein: 47g
• Carbohydrates: 39g
• Fat: 4g

 

Post workout meals (Part 3)

 

Post workout drink (To be taken within 30 mins)

 

Hydrowhey + multivitamin supplement (Alone)

 

Dinner

 

3 – 4 (Grass fed) Bison Burgers

 

Ingredients:

• 1 lbs of Ground Buffalo
• 1 Tbsp of olive oil
• 1 chopped onion
• 2 egg whites
• 1/4 cup oat bran
• 1/4 cup cooked, mashed sweet potato
• 1 teaspoon oregano
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground black pepper

 

(For each burger)

• Calories: 143
• Protein: 22g
• Carbohydrates: 6g
• Fat: 2g

Late night snack

 

Casein and whey protein together (Taken alone)

 

How much to consume?

• 200lb male – 40 – 50 grams
• 120 lb female – 25 – 30 grams

 

Remember, it’s simply a case of refueling your body with fast digesting nutrients immediately after you workout. Because this is the only time of day when your body is literally screaming to be re-fed. And where you are allowed to give insulin a mighty spike without having to worry too much about it affecting your overall fat loss results. Another important point to make is that none of this will matter if you are not consistent with your daily nutrition. Because the foods that you eat for the other 20 something hours will determine how you will look most of the time. Getting that wrong may ultimately mean that this ‘window of time’ will be a waste of time. Be consistent Fitbuzzers!

Eat your dinner meal 2 – 3 hours after this period. And if you still feel like a snack before you go to bed, then the slow digesting snacks above will be great in order to slow down the starvation period that you go through when you sleep.

If you are worried about how to drop or even increase the calorie intake of the said meals. It’s simple, just eat more or less of the meal plan contents. If you want to get specific about that, simply leave a message in the comments section below and I’ll respond to whatever you ask.

For the purpose of this post, I deliberately left the directions out on how to prepare the above meals, as it would make for an uncomfortable long read. However, the full directions are included in the monthly updates HERE and HERE. Heck, these are only 3 half meal plans out of 120 or so that I’ll be posting over the next year or so, so feel free to email directly and I’ll send them to you.

 

To conclude

 

• A rated foods
• The right types of foods eaten at the right time
• Along with your desired calorie intake

That’s how you avoid the build up of unnecessary fat in order to stay lean and ‘keep’ your abs. 

One other thing I want to mention is that it’s not always ’70% abs are built in the kitchen’ or 80% or whatever. It’s all three keys combined in order to create the best result. And it will vary from person to person, because we as human beings are not equal.

 

These posts will help too if you have yet to read them.

• How to change your body from good to great
• How to Structure Your Diet for Abs And Tone

 

Incoming search terms:

• whey protein
• butt exercises before and after
• fat womens
• butt
• before and after buttock exercise
• butt workouts before and after
• before and after butt workout
• fat babe
• bum exercises before and after
• before and after bum exercise