Alright quick rundown... Hopefully this is the appropriate section, if not please let me know and I'll move it to the correct one.
36 yr old male
6' 3" @ 220 lbs
I'm figuring around +/-20% body fat just by looks. I'm tall and skinny with top abs slightly visible.
I've worked out in the past but just got back in it 3 months ago. I'm familiar with most exercises so I've spent those months concentrating on form and building initial strength. I started a 5 day split this week to possibly get some extra bulk and try to get my lower body caught up with upper body. I've dealt with some sciatica after squats, leg press and deadlifts. I think it's mostly weak hips and hamstrings but it has improved over the last month or so. Deadlift gives me more inflammation than the others though.
So my questions deal more with nutrition, actually carb intake timing. I work 12 hours a day 7 days a week, mostly office but some physical. So I wake up around 3 am to go to the gym before work. I don't like working out in the evening because I have problems sleeping when I do. I've read about carb loading last meal of the evening but I'm not really sure what carbs and how much that pertains to. I usually eat a banana and a small amount of protein as soon as I wake up to get me through until post workout shake. But there's times like this morning that I was exhausted half way through. I finish my workouts but it seems like the last half is weak and more of just trying to finish sets. How should I adjust my meals to give me enough to push through my entire workout?
Thanks for any help in advance.
36 yr old male
6' 3" @ 220 lbs
I'm figuring around +/-20% body fat just by looks. I'm tall and skinny with top abs slightly visible.
I've worked out in the past but just got back in it 3 months ago. I'm familiar with most exercises so I've spent those months concentrating on form and building initial strength. I started a 5 day split this week to possibly get some extra bulk and try to get my lower body caught up with upper body. I've dealt with some sciatica after squats, leg press and deadlifts. I think it's mostly weak hips and hamstrings but it has improved over the last month or so. Deadlift gives me more inflammation than the others though.
So my questions deal more with nutrition, actually carb intake timing. I work 12 hours a day 7 days a week, mostly office but some physical. So I wake up around 3 am to go to the gym before work. I don't like working out in the evening because I have problems sleeping when I do. I've read about carb loading last meal of the evening but I'm not really sure what carbs and how much that pertains to. I usually eat a banana and a small amount of protein as soon as I wake up to get me through until post workout shake. But there's times like this morning that I was exhausted half way through. I finish my workouts but it seems like the last half is weak and more of just trying to finish sets. How should I adjust my meals to give me enough to push through my entire workout?
Thanks for any help in advance.
from Bodybuilding.com Forums - Nutrition https://ift.tt/2OK6r8B
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