pre and post training food?

Peanut butter sandwich has a ton of calories and has a good amount of protein but won't weigh you down before a workout.

 

gain weight in fat or muscle? Training wil effec this just as much. Before training carbs and after training carbs. leave protien for a while as it has little use in the first hour after training when glycogen is needed.

What weight training are you doin and how much do you want to bulk.

Give me some details on age height weight body fat what you want to achieve etc and I may be able to give some advice

 

I usually eat a bowl of mini-wheats before i work out, and some fruoit afterwards, can i get soem comments on thsi whther its good or not.

 

I assume you're a young guy so that probably isn't enough calories. I think after you workout you are supposed to have some protein to help repair the muscles. So if you're going to have fruit maybe you should have a cup of yougurt with it or milk. Do you eat an actual balanaced meal later or is the cereal and fruit all you have in the evenings?

 

No, i usually eat pasta or some meat(usually chicken, steak every now and than)...and every now and than i slip up with pizza or some ****.

 

You might want to work some vegetables into your diet then.

 

I very much doubt you have 5-6% BF.

 

And? Pro bodybuilders find it difficult to keep their body fat levels that low for competition. I doubt some kid who has no clue about nutrition, weight training and boxing could do that.

 

Thanks for the info.

 

basic guidlines. no fibre or fructose before or after training. Delays hydration , CHO absorbtion and causes gastric discomfort. Anything fizzy even fizzy water will increase acid secretion in the bowl causeing gastric discomfort and obveously anything acidic. So fruit is a no no. Bananas are always hyped up as good sports food but for boxing this is not the case unless there so ripe that there black. Otherise your looing at 4 hour digestion time.

Depending on your session depends on what you want to eat. IE a power session i eat very little. Perhaps 2 peices of white tast with jam as CHO usage will be low as its mostly the ATP-PC system being used.

If im not training within 4 hours of breakfast il have something like muslei or bran flakes but if training is sooner than that suger puffs or bread with loads of jam etc. Basically avoid fibre.

After training you want simple carbs within 20 mins. Jelly babies etc then something more complex and 60g of CHO an hourgradually getting more and more complex. Protien and fats i take in with my main meals.

If you want to bulk and keep your low body fat you need to work out your metabolism for each session your LT and your RER in each session. Then from this and a weeks dietry recordings you can choose a diet suitable.

Basic rules would be to up your intake of everything in proportion cut out some of the endurance work too as this stops the secretion of certain hormones which will increase hypertrophy.

Don't bother buying expensive protein shakes as they wont help you stay lean and get cut. STick to real food as after a month or so you will only be using 60% of the protein in them as your body stops absorbing it as well. eep your diet varied for protein to stop this happening with other foods. Ie if you eat tuna everyday you will absorb less and less of the protein each day.


Also whats "prend post workout "????

Whats does your weight session consist of and what else do you do on the days that you lift? HOw old are you too?

5-6% body fat shouldnt be maintained all year round as you will stop producing correct levels of hormones and anti bodies. I used t hold it for 4 months a year and then go upto about 10% at the end of my season when I was an endurance athlete. With your fat that low (depending on age) you will overtrain and get injured and ill very easily.

Have I covered everything?

 

Obviously you don't have 5-6% BF if you think that level is "quitw easy" to maintain.