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Group: Specific Diets & Nutrition

Diet on Rest Days

ZackDarnell Posts: 30 Joined: 2001/11/15	2001/12/09, 01:31 PM Should I alter my diet from FT's recommendations at all on the days I dont work out? Even on these rest days i do a little cardio (30 minutes of jogging or some time on the bike or stairmaster). If i do need to alter the diet plan for rest days, what needs to be reduced and/or increased? Should calories be reduced or should they stay at the same number? What about protein/fat/carbs? Im looking for progressive gains, building muscle without fat. I would really appreciate everyone's thoughts/suggestions on this.
ltroisi Posts: 764 Joined: 2001/11/06	2001/12/09, 03:39 PM You are full of questions, eagar to learn?????? You do not need to change your diet on rest days...but are you taking a rest day? Rest days mean no weights or cardio!!!! Some individuals feel less hungry on rest days and natually reduce their calories but it is not a must. I also know some indiviuals use the rest day as their cheat day. One day does not stand on its own and make a huge difference one way or another.Good eating is Daily and its a LIFESTYLE and a balance over time! As far as percentages everyone is different and I would not guess a recommendation not being your trainer or knowing more about you and seeing the quality of your physique.
ZackDarnell Posts: 30 Joined: 2001/11/15	2001/12/09, 04:46 PM -Yes, I'm very eager to learn. I really want to improve my body. Over the past 7 months or so ive lost about 80 lbs, im down to about 210. Obviuosly, losing thta much weight i lost some muscle, so now im trying to get stronger but not gain fat back. I'm trying really hard to eat right and workout. -So on the rest days i should do nothing at all? I figured it would be beneficial to do at least some cardio first thing in the morning.
ltroisi Posts: 764 Joined: 2001/11/06	2001/12/09, 05:48 PM No take a rest day. Your body needed to recover, you don't want to overtrain. Also it is easier to stick to this long term if you have a free day. On your rest day you do not have to just sit around! Go do something you enjoy on your frre day! Thats great you lost so much weight! Now concentrate on building muscle and the fat weight should continue to come off. Watch the simple carbs, and try to limit complex cards at night. Have a protein drink if you are hungry after 9pm. Eat lots of quality protein.
ZackDarnell Posts: 30 Joined: 2001/11/15	2001/12/09, 07:33 PM Ive got a question regarding simple carbs and sugars. Our gym has a Freshens Smoothie Co. place in it, and many days, after i work out, i will get a smoothie. The ingredients are fruit, fruit juice, and protein powder (80 g carbs, 20 g protein, negligible fat). Is this too much sugar, or is it ok because its from the fruit and juice?
Philia2 Posts: 4,078 Joined: 2001/10/19	2001/12/10, 04:08 AM Your muscles need to recover and need energy to rebuild just after your weight training. Your smoothie sounds okey for me (just make sure of putting the calories of your smoothie when calculating the calories of the day)
ltroisi Posts: 764 Joined: 2001/11/06	2001/12/10, 07:21 AM Okay if you want to build mass. I cup of apple juice has about 30 gram carbs so its like over 2 Cups of Juice. I think it would be better to pre mix a blended protein like HDT Problend 55 with some strawberries and alittle milk in the blender load with ice in a shaker and take to the gym!
ZackDarnell Posts: 30 Joined: 2001/11/15	2001/12/10, 12:27 PM so should i avoid fruit sugars too or just processed sugars?
Philia2 Posts: 4,078 Joined: 2001/10/19	2001/12/10, 01:44 PM All sugar means calories, but if you should choose between fruit sugar or processed sugar, then I think you know the answer.... At least you got some good things in the fruit one... Too much sugar should always be avoided (but don't stop eating real fruits; you need the vitamines!!!).
ZackDarnell Posts: 30 Joined: 2001/11/15	2001/12/11, 03:01 PM Ive got another question regarding my post workout food. Would the smoothie (440 cal, 3g fat, 80 g carb, 20 g protein) or a powerbar (230 cal, 2.5 g fat, 45 g. carb, 10 g protein) be better for right after my workout?
Philia2 Posts: 4,078 Joined: 2001/10/19	2001/12/12, 03:22 AM Just after work out? (and if you don't want to make your own as ltroisi suggested?!! :o) I would choose the smoothie.
ltroisi Posts: 764 Joined: 2001/11/06	2001/12/12, 07:39 AM So Zack I guess you didn't like the answer because you asked it again. Read my post again. The answer will not change. Read my post on the bars (you asked that one too)the answer is there too. You have the scoop on sugar take the advice or leave it.
ZackDarnell Posts: 30 Joined: 2001/11/15	2001/12/12, 08:23 AM didnt mean to upset anyone, just wondering. sorry