pre in and post workout diet

[India Pakistan]

1 hr before workout : 3 egg whites
30 minutes before workout: 2 potatoes or 2 bananas.

Within 30-40 minutes of finishing workout: good protein shake.

If you are beginner than try to include 6 egg white + 50g boiled chicken in your daily diet.

After that gradually increase the amount.

 

[I.R.A]

bhaiyon pre ,in and post workout diet batadou to gain weight and muscle fast I AM UNDERWEIGHT HELP FAST !!!.AFFORDABLE HO DIET.

Your age, weight and height?

Your workout regime and what you are aiming at?

And you can start with dropping that 'want fast results' attitude ........... if you wish to remain natural.

 

[ptldM3]

Some easy tricks;

1. Eggs daily as part of your breakfast.
2. Definitely eat meat, especially chicken and fish. It doesn't have to be made into curry every day and eaten with roti and rice, have it grilled or bbq'd.
3. Drink milk, plenty of milk, have a glass with each meal.

Pre workout - get some protien shake, have it with milk maybe 30-60 minutes before you workout.

Post workout - just have something small, a bit of fruit or whatever, to give you a bit of an energy spike.

Some people will advice stop eating roti, rice etc. As long as you do some cardio exercise too, it is an important part of your diet, if you are under weight you need to put on mass, you need to have enough calories to do that, but you must be careful, because too many carbs or fats are turned into fat by the body rather than muscle.

If you want to have a pelwani diet, you need to have a pelwani lifestyle too.

I'm going to highlight the most important things for the OP.

As for your eggs daily comment, eat them daily and watch what happened to your cholesterol. As for fruit or something small after a workout, that is rubbish, post workout meals is one of the most important things when trying to built muscle, you need to consume protein within an hour or so after the workout. Why? Because your muscles are essentially broken down, and need protein and enough calories to grow. After a hard workout you should get your muscles to get a 'pump' post workout nutrition is essential, you want to shuttle as much nutrients into the muscle as possible.

Pre workout shakes are fine but not necessary.

As for @Kamran Abbasi there better sources then PDF workout advice. Look up AthleanX on YouTube he is a famous personal trainer that specializes in sports science. I was in your boat years ago, I had the same mentality when I was skinny and end up getting fat. You want lean muscles with definition and not get puffy and fat.


Nutrition is easy, find out your caloric needs and go up slightly (to build muscle you need to be in a calorie surplus). I always like to drink egg whites, and eat fish and chicken. What is important is training, look up progressive overload. Meaning you always go up on weight or reps or sets so your body never adjusts, so it is forced to grow. Of course don't over train and get plenty of rest and protein to let your muscles grow.


Search videos on proper form and technique or search workout routines. Don't ever pay for anyone's routines (it's scams). Don't think there are magic shortcuts or drugs that will instantly give you results in 4-6 weeks unless you take steroids. It takes time, effort and good nutrition.

 

[Avicenna]

Ride a bicycle.

 

[313ghazi]

I'm going to highlight the most important things for the OP.

As for your eggs daily comment, eat them daily and watch what happened to your cholesterol. As for fruit or something small after a workout, that is rubbish, post workout meals is one of the most important things when trying to built muscle, you need to consume protein within an hour or so after the workout. Why? Because your muscles are essentially broken down, and need protein and enough calories to grow. After a hard workout you should get your muscles to get a 'pump' post workout nutrition is essential, you want to shuttle as much nutrients into the muscle as possible.

Pre workout shakes are fine but not necessary.

As for @Kamran Abbasi there better sources then PDF workout advice. Look up AthleanX on YouTube he is a famous personal trainer that specializes in sports science. I was in your boat years ago, I had the same mentality when I was skinny and end up getting fat. You want lean muscles with definition and not get puffy and fat.


Nutrition is easy, find out your caloric needs and go up slightly (to build muscle you need to be in a calorie surplus). I always like to drink egg whites, and eat fish and chicken. What is important is training, look up progressive overload. Meaning you always go up on weight or reps or sets so your body never adjusts, so it is forced to grow. Of course don't over train and get plenty of rest and protein to let your muscles grow.


Search videos on proper form and technique or search workout routines. Don't ever pay for anyone's routines (it's scams). Don't think there are magic shortcuts or drugs that will instantly give you results in 4-6 weeks unless you take steroids. It takes time, effort and good nutrition.

The eggs and cholesterol thing is BS. I've eaten eggs daily for the last 20 years. My cholesterol is perfect.

https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2015/may/eggs-and-cholesterol
Post workout carbs is also beneficial

https://www.bodybuilding.com/content/post-workout-carbs.html

I'll concede I've not looked into post workout protein.... Never had the need too.

 

[ptldM3]

The eggs and cholesterol thing is BS. I've eaten eggs daily for the last 20 years. My cholesterol is perfect.

https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2015/may/eggs-and-cholesterol
Post workout carbs is also beneficial

https://www.bodybuilding.com/content/post-workout-carbs.html

I'll concede I've not looked into post workout protein.... Never had the need too.

And have you ever seen the cholesterol in a single egg? Scientific studies have shown eggs raise Cholesterol, it's not recommended to eat more then 7 a week.


As for post workout carbs, I never mentioned them specifically but I did mention that nutrients (which includes carbs), protein, etc are needed after a workout. After a 'pump' muscles are enlarged and literally pumped with extra blood. The post workout protein, carbs and calories all help feed the muscles especially after a pump where nutrients are more easily shuttled to the specific muscles that were worked.


You want as much glycogen as possible in your muscles which is very much dependent on post workout meals especially carbs and water.

 

[Signalian]

Fruits , raw eggs in milk or shake before workout.
Boiled chicken or meat after workout.

intake after every 4 hours when awake can include fish, nuts, berries, cheese, peanut butter, rice and potatoes.

 

[Jaanbaz]

Have pizza every night.

 

[Proudpakistaniguy]

gaining weight is most easiest thing to do ( eat unhealthy foods , plenty of sugar, fats)
losing weight is not that easy which I am doing right now to bring it back in range of 75-80

 

[WebMaster]

anyone else?

Get 100% whey protein, drink it before and after. Workout, otherwise u will get fat.

 

[Thorough Pro]

You don't seem serious in your effort, and I am saying that because despite having access to computer and internet and doing your own research you chose to post a question for a magical answer from random people who have no idea about your physique, health and objectives.

Before you start eating more food, understand what food is.
Every thing that you eat can be divided in to three main components

Carbohydrates (or Carbs in short)
Fats, and
Proteins

They all have their place and affect your body in different ways.

Carbohydrates.

Carbs can be divided in to three main categories Sugars, Starches, and Fiber and two types good (whole) and bad (refined)

Good (whole) Carbs: These come from Whole fruits, vegetables, Legumes, Potatoes, and Whole grains
Bad (Refined) Carbs: These come from Sugar sweetened beverages, Fruit juices, cakes and Pasteries, white bread (including roti made with refined flour), White pasta, white rice.

Carbs spike your blood sugar causing your pancreas to produce more insulin to process the excessive sugar in your blood. Carbs convert into sugar and provide quick source of energy to the cells during work out. This energy is also stored in cells (if you take recommended amount of potassium) and all the excess is converted in to fat because of excessive insulin in your blood. Take the good carbs with fiber and avoid all refined carbs. Absolutely avoid all sugary drinks and juices, these are poisons.

You take too much carbs, they make you feel hungry again after a short while and you eat more anda vicious cycle starts that ends in you becoming a diabetes patient later in life.

Take the good carbs with fiber and avoid all refined carbs. Absolutely avoid all sugary drinks and juices, these are poisons.

Fats: for next post

 

[Kamran Abbasi]

i am serious in my effort -_-

 

[Thorough Pro]

Ok.

Continuing Fats: Not in the mood to type so watch this

Understanding types of fats

Consult a dietitian for your specific needs before adopting any of the various diets suggested by internet experts. This is for understanding Fat component in diet.

i am serious in my effort -_-

Continuing to Proteins.

What are proteins

Functions of proteins in the body

Sources of proteins.

Remember all micronutrients (Carbs, Fats, Proteins) taken in excess of your body needs will accumulate in the body as fat unless you match that input with enough work out to convert that to energy consumed in the work out resulting in muscle gain.