While there are obviously exceptions, these are good general rules to follow.
What I will say is that this only works if you're eating the right number of Calories for your goal, and enough protein to support your goal. On top of this, you need to be lifting or working out in the gym on a regular basis.
But if you're someone who DOES weight train, eat the proper amount of Calories, and lift then you're in for a treat. This is basically your meal timing cheat sheet.
Everything here is pretty self-explanatory except for the bottom two images. Pre-workout, to sustain your training and kick-start your muscle recovery, you want protein, carbs, and fats. I like eating a bowl of oatmeal with protein powder and coconut oil: 40g Protein, 30g Carbs, 10g Fat.
Before bed, carbs are your friend. They'll help you transform from an angry Wookie to a peaceful Ewok, allowing you to feel relaxed before bed, and load your muscles with glycogen for training the next day, You don't need to eat them right before bed, but 2-3 hours before you doze off is fine.
And, just so you know, I’m putting together a brand
new program starting March 2nd. This is specifically for men and women who want to lose weight and gain confidence in 60 days. It’s a remote program, so you can join from anywhere in the world.
I’m looking for 5 people to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with the details.