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What should I eat as first meal of day after morning workout to lose fat, gain lean muscle

Commented on August 04, 2014
Created August 02, 2014 at 10:54 PM

I'm a 19 year old female, 5'7 and 135 pounds. Trying to get to 120. I've recently amped up my workout routine with and increased strength training with kettlebells. I workout in the morning at around 5:15, my workouts usually last an hour. I know I'm supposed to eat something after a workout so I've been eating breakfast afterwards lately, I normally just skip breakfast but I want my muscles to recover/grow. My question is what should I eat and how soon after the workout should I be eating it? My goal is to lose body fat and build lean muscle. I've been eating protein like eggs and veggies about an hour after my workouts and not eating any fat during this meal. Is this good? Should I be eating protein and carbs? Can someone give me some examples of what to eat? Thanks.

Be157308a0438e382b88d9db4c12ab30

on August 04, 2014
at 06:50 PM

Well, that's good to hear. If I were you I would not limit fat consumption, specially after your work-outs. If I had to recommend an oil/fat, I would definitely suggest you go with olive oil 100% of the time, but it really is up to you, some people like butter or coconut oil more and that's fine. I'm not one to judge, you pick the one you like. But in my opinion, olive oil is the best.

1e1e7f8532cd42e25a3ef0f7955a6d33

(0)

on August 04, 2014
at 06:39 PM

Sorry I wasn't that clear, I'm not avoiding fat in the paleo diet, I eat fatty meats, use fats in cooking, etc for my meals. I'm just not adding extra fat into my meal after my workout. Is that bad? Should I use olive oil or another fat source with the eggs after my workouts?

Be157308a0438e382b88d9db4c12ab30

on August 04, 2014
at 12:38 PM

One egg is 60 calories, and vegetables are mostly water and fiber with very little energy, so no, there's no way she could build a sustainable diet of eggs and vegetables that would give her the energy she needs.

She is a perfect example of why people fail on the Paleo diet. If she doesn't change her way of eating, it's only a matter of time.....

C4deaa6bb01626b4569e8992890381ab

(930)

on August 03, 2014
at 11:55 PM

With all due respect, I wouldn't say her diet was was pathetic, she's getting at least some fat from eggs & decent protein, so she isn't far off really... although I agree that she should not actively avoid fat.

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on August 03, 2014
at 10:13 PM

agree. If you run 40 miles a week you will get thin. no need to overthink it and diet does not matter.

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5 Answers

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on August 04, 2014
at 12:43 PM

Well have you tried garcinia cambogia extract? It works like a bullet on fat and has been approved by FDA?

0
C4deaa6bb01626b4569e8992890381ab

on August 03, 2014
at 10:57 PM

Have a look into carb backloading if you are in good general health. It's not for me personally but should be beneficial if you are after dipping into low bodyfat. The basic idea of carb backloading is... protein & fat earlier in the day & have carbs in the evening (especially spiking Insulin levels after your workout).. this is because we are supposed to wake up in a fat burning state having not eaten for hours, then when our muscles are screaming for glycogen post workout via glut 4, give them what they need. This isn't strictly paleo but can be done with starch i believe. I know this doesn't fit well into your schedule but it can be tweaked a bit.

I don't know a great deal about it so please don't take my word as gospel. Hope this helps.

0
Be157308a0438e382b88d9db4c12ab30

on August 03, 2014
at 04:26 PM

Well, for the body composition bit, I find that the best way to get both lean and muscular, is to combine endurance exercise (primarily running, jump rope, or cycling) with resistance exercises, especially body-weight exercises like squats, push-ups, pull-ups, dips, lunges, crunches, leg lifts, etc.

I would even go as far as saying that in order for you to accomplish what you are trying to do, you don't even need to lift a single weight. You could probably do it all based on endurance exercises and calisthenics, which is simple and very, very cheap.

Now as for your diet, that is pathetic and in no way conducive to muscle growth, throw some olive oil on those vegetables or you're going to die. Hell, at least have a steak. Don't buy into the low-fat diet BS.

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on August 03, 2014
at 10:13 PM

agree. If you run 40 miles a week you will get thin. no need to overthink it and diet does not matter.

C4deaa6bb01626b4569e8992890381ab

(930)

on August 03, 2014
at 11:55 PM

With all due respect, I wouldn't say her diet was was pathetic, she's getting at least some fat from eggs & decent protein, so she isn't far off really... although I agree that she should not actively avoid fat.

1e1e7f8532cd42e25a3ef0f7955a6d33

(0)

on August 04, 2014
at 06:39 PM

Sorry I wasn't that clear, I'm not avoiding fat in the paleo diet, I eat fatty meats, use fats in cooking, etc for my meals. I'm just not adding extra fat into my meal after my workout. Is that bad? Should I use olive oil or another fat source with the eggs after my workouts?

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on August 03, 2014
at 02:38 PM

Paleo ain't gonna do it for you. You're asking to dip bodyfat/bodyweight to near underweight levels - you're not going to do so without excessive exercise and an extremely restrictive diet.

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on August 03, 2014
at 03:36 AM

To gain muscle, you typically eat a caloric surplus and there's maybe a little bit of fat gain. To lose fat, you eat a caloric deficit and there's maybe a little bit of muscle loss. To lose 15lbs of weight while at the same time packing on lean muscle seems tricky and likely requires more planning than figuring out what's for breakfast. (If you're within range of a normal BMI, it might be more realistic to maintain your weight while losing fat / gaining muscle + strength.)

Today, I had some branched chain amino acids and went out for an hour workout (half running / half lifting.) Then, came back for 4 eggs scrambled in ghee, a glass of pastured organic heavy cream + almond milk + vanilla, with a big-ass salad and a few tablespoons of organic extra virgin olive oil, and some quality minerals + vitamins. Then after work and a long walk, some awesome grass-fed bone broth soup for dinner with a few tablespoons of coconut oil and a bunch of greens and some nuts, and a glass of bright green tea.

Yesterday, I did a post-HIIT meal with half a grass-fed ribeye, an eggplant parmesan (using fermented coconut water from 2 young coconuts in place of cooking wine) with a chicken liver, heart, and two kidneys, lots of cheese, and a big salad with avocado oil, lots of dandelion greens, some berries, and a glass of pomegranate tea.

The other day, I had salmon and broccoli / squash / tomato with a bacon and baby kale salad. Tomorrow, I might invest in some scallops and avocado and cook up a bunch of asparagus.

I suppose this is pretty close to your description of protein+veg, though I typically go heavy fats + protein + fiber in the morning and similar meal with light carbs at night (7-12 hrs later.) Lately, I'm experimenting with the infrequent higher-gi carb night and various pre-workout options.

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