[Luka Basaric]

Thanks everyone for answer. I will implement that diet and look out for trigger foods!

[Luka Basaric]

Thanks a lot everyone, I now know thats trial and error, just wanted opinion from the bests!!

[Luka Basaric]

Meal 1 is after I wake , the next meal 2 hours later

Thanks, and your preworkout meal, I assume immediately before workout or?

[Luka Basaric]

Hey bud I ageee with the guys…..45 mins won’t make that much of a difference it’s whatever is going to work for you.

But I would eat:-

7am – protein, carbs, fats

9 or 10:15 – exactly the same. You could either eat a solid meal at 9 if you have time. Or blend COR/oats, whey, fruit, nut butter or have some dark choc or nuts for a fat source.

Then your pre MPS max & fruit if this is working well; you could also assnaome fast acting carbs here – train with intra carbs added if needed.

Then start getting your whole food meals in again. As you get explained meat & rice and with fruit etc

so meal 1 solid and meal 2, meal 3 mps max and fruits, meal 4 cor? and meal 5 solid is that alright, thanks

[Luka Basaric]

I would suggest you to eat a more liquid meal at 10:15 like this you want eat closer to your Pre wo, and then solid pre workout

So 1st 7am solid meal with carbs fats proteins / 2nd meal 10:15 liquid meal (can be cream of rice / whey and why not a mixed banana or smg) and 13/13:30 a more solid meal if you digest it – cream of rice white eggs/or whey and why not bagel with honey/jam and almond butter

So I should eat cream of rice then and post workout I should eat rice and chicken, just swap those 2 meals?

[Luka Basaric]

Hey! Do you have a break/time that you can eat at 10:15?

Not really, 5min break but not enough to eat meal and digest it properly

[Luka Basaric]

Training day

P – 400 – 1600

F – 143 – 1287

C – 855 – 3420

Kcals – 6307

Meal 1 – 80p, 141c, 22f – white fish, 150g prawns, mango/kiwi/pineapple (21) 45g dark chocolate (10.8) 136g cream of

rice

Pre – 80p, 50c – MPS, 100g pineapple, 100g mango, 147g kiwi

Train – 40c – 44g PFuel

Pwo – 80p, 251c, 26f – white fish, 150g prawns, mango/kiwi/pineapple (21) 193g cream

Of rice, 46g dark choc (11) 25g jam, 5rice cakes

Meal – 80p, 189c, 50f – 400g thigh, 150g prawns, mango/kiwi/pineapple (21) 30g dark chocolate (7.2) 124g cream of rice, 25g jam, 5 rice cakes

Pre bed – 80p, 184c, 45f – 260g salmon, 150g prawns , mango/kiwi/pineapple (21) 122g cream of rice, 21g dark chocolate (5) 25g jam, 5 rice cakes

Hello JP, at what time you eat Meal 1 and Pre workout meal, I know it is individual but I want to have some sort of idea.