25 November, 2016
I am not a morning person.
I’m really not. I’m not one of those grumpy people who cannot interact with others until coffee has happened or anything like that. I just know that I prefer my exercise in the afternoon/evening. For those of you who manage to wake up early to exercise, I don’t envy you but I sure as hell admire you. I see you all sweating it out and I just can’t help but respect the effort you put in!
So you’ve woken up to do a ICE Session or FIRE session and you have to put something in your belly to fuel the exercise session you are about OWN. How do you do that? Also – how are you set to ensure that the muscles you just exercises are given the nutrients they need to grow and achieve your transformation goals?
This timeline should help with this!
5:40 AM
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Morning Pre-Workout
15-30 minutes prior to workout, This would be a serving of your required amount of Protein mixed in with a source of High Energy Carbohydrates. Something has to fuel the workout you’re about to do! Adding Creatine will be great and if you are using a pre-workout supplement like The Curse or equivalent stimulant – caffeine based ones will be fine!
6:00 AM
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Morning Workout
What: Heavy Weights or Intense Cardio Duration: 30-45min, This session will be a weight lifting session (FIRE) or a high intensity cardio session (ICE). The FIRE Session will go for 30-45min and the ICE Session will go for approximately 30min. You will give your all because you have your goal and you want it. You also have had high energy carbohydrates which need to be put to good use!
6:45 AM
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Morning Post-Workout Shake
When: Immediately After Your Workout, Pretty much the same as your pre-workout! Your serving of Protein with a serving of High Energy Carbohydrates and mixed in with your water! If you took a pre-workout stimulant – Do not take it for your post-workout!
7:30 AM
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Post-Workout Meal One
What/When: Protein Carbs about an hour after training, Your body still needs replenishment from your workout! For this meal you need to have your standard amount of protein but you also can have a serving of High Energy Carbohydrates as well as some Low Energy Cabohydrates. Refer to the Recipes on the website for meals that are INSIDE your Metabolic Window.
9:00 AM
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Post-Workout Meal Two
When: Morning, Your body still needs replenishment from your workout! For this meal you need to have your standard amount of protein but you also can have a serving of High Energy Carbohydrates as well as some Low Energy Cabohydrates. Refer to the Recipes on the website for meals that are INSIDE your Metabolic Window.
12:00 PM
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Meal Three
What: Lunch – Protein and Veges!, This meal will likely be lunch for you so it would be a standard OUTSIDE THE WINDOW meal where you are aiming to hit your required Protein intake but then ensuring your carbohydrate intake is solely of a low energy variety.
3:30 PM
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Meal Four
When: Afternoon, This will be around your afternoon tea! It’s a standard OUTSIDE THE WINDOW meal where you are aiming to hit your required Protein intake but then ensuring your carbohydrate intake is solely of a low energy variety. In this instance I have opted for a smoothie because it’s summer and it seriously hits the spot!
6:45 PM
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Meal Five
What/When: Dinner Time, It’s a standard OUTSIDE THE WINDOW meal where you are aiming to hit your required Protein intake but then ensuring your carbohydrate intake is solely of a low energy variety. Refer to your Carbohydrate table if you need help with this!
9:00 PM
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Meal Six
When: Dessert Time!, This meal will be your last for the day and hey.. usually the last meal we have is possibly something Desserty. Desserts are allowed but be mindful of what you have! It still requires you to aim to hit your required Protein intake but then ensuring your carbohydrate intake is solely of a low energy variety. Refer to your Carbohydrate table if you need help with this! A Liquid Meal such as a Berry Smoothie is a great choice for this!
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To really succeed and make your food choices your own, we have made suggestions in the time line but remember – they are suggestions only. If you don’t want to have the Berry Smoothie as your dessert/meal 6 – you don’t have to. You can have something similar that fits the requirement of it being an OUTSIDE THE METABOLIC WINDOW meal.
Not sure about anything in this post? Hit either Liam or myself up and we can discuss it some more! We are here to help!
Jon 😉
Jon is a Metabolic Precision Transformation Specialist working from his Studio EPIC WIN PT in Newmarket, Brisbane. Follow all the fun and adventures by liking the Facebook page here