Advising A Friend On His Routine
I only advised on what he listed. In the final guide I will have everything I would add. Understanding one’s habits makes it easier for me to put myself in your shoes. There isn’t one cookie cutter diet that fits all. We will have to experiment, and really change the root causes, which are different for everyone. Each person I advise is a unique case, a puzzle I must solve with your help.
The daily schedule I received from my friend and how I advised. Keep in mind he’s one of my best friends, so we have our inside jokes and what have you. I didn’t want to re-edit it. 8:00-9:00am - Wake Up - first problem. 9:00-9:45am - Coffee (2x cups w/cream and sugar), water (used to do creatine, but not anymore) - leave for work. Light cream no sugar, 2 liters of water.
10:00 - Arrive at work - mostly water, no food until 1-2pm. Seems good. 2 more liters. The food timing is great. 2:00 - Salad w/ Chicken or 1.5x Salmon Patties or Lean Pork or chicken or Protein Shake AND Yogurt. If you CAAAN have a whey protein shake low carb.
Does not have to be everyday. Just when you’re feeling yourself batman. 6:00 - Chicken/fish or something - looks good. 9:00 - Train: HIIT or Gym (doing more HIT then strength training currently) - all training late as shit like batman wtf. Cut the HIIT, only do strength training. Walk to your gym if you can. Don’t care if it’s 3 miles. I will send a in dept workout guide you can pick at.
10:30 - Home/Protein shake - have whey shake 50g 15mins after workout. 75 carbs, this can be twinkies, or whatever you do. 10:30-1:30 - fight urge to eat/small snack/write or work - you can spread your PWO carbs, half after and half later and be totally fine. You workout so late that your insulin will be spiked no matter what.
1:31 - sleep - good, what are your dreams? Intermittent fasting - I eat 6-7 hours after waking up usually. 150g of protein (probably eat closer to 100-120 grams per day realistically) this seems good, bump it up to 1.5 if u can. Almost zero carbs (less than 10% of my calorie intake) / less than 30 grams of sugar per day - how often?
I would not consider this except to cycle them once a week, so one day a week do this. You need at least 200 carbs a day on training days to replenish your muscle glycogen. Probably eat at a 300-500 calorie deficient / trying to cut - make sure you have 1 refeed day a week. I don’t drink / rarely eat past 10pm - unnecessary but helps.
For most men, replacing one or two meals per day is a safe and effective way to drop weight, provided you've consulted your doctor about any possible complications. Running out the door without breakfast could be a mistake, especially for men. Meal-replacement shakes can also help a man who is underweight pack on a few extra pounds.
Prepackaged or powdered weight-gain shakes are calorie- and protein-dense, providing you with a convenient way to fit in a fourth or fifth high-calorie meal for the day. If you have access to a blender at midday, whipping up your own meal-replacement shake may be preferable as you can control the ingredients and don't have to consume the excess sugar and supplements that often come in weight-gain products.
Try blending whole milk, whey protein, peanut butter, a banana and flax meal for a high-calorie, nutritious meal replacement. The extra protein and carbohydrates supports workouts designed to lay down muscle, while the flax meal provides fiber and healthy omega-3 fatty acids. Consuming a meal in the 30 minutes after a workout is paramount to muscle recovery and growth.
This meal should contain between 0.45 and 0.68 grams of carbohydrates for every pound of your body weight and between 10 and 20 grams of protein. A whole meal is ideal, but carrying around a slab of salmon and a sweet potato isn't always convenient. Prepackaged post-workout meal-replacement shakes offer up the nutrients, in the proper ratios, in a portable package.
Making your own meal-replacement shake that you bring with you to the gym is another option; try blending a scoop of whey protein powder with a banana, water and ice. Not every man needs to conclude his workout with a meal-replacement shake. If you didn't really break a sweat, worked out for less than 90 minutes or failed to raise your heart rate significantly, you can probably wait until your next whole-foods meal to eat.
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Protein is an essential nutrient that the body requires to build tissues such as bones and muscles. Protein is found in animal-based and plant-based foods. However, with the exception of soy protein, animal protein sources are complete proteins, meaning they contain all of the essential amino acids the body cannot make. According to the National Institutes of Health, most people usually require between 50 and 65g of protein each day. Protein needs are higher for some athletes and pregnant and nursing women. A breakfast bagel sandwich made with eggs, turkey sausage and cheese provides a high-protein meal for breakfast.
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