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Workout, Workout, Workout!
Eat, Eat, Eat!
Why workout if you don't eat right?
Why eat right if you don't workout?
Both components are vital and doing one right will lead to doing the other right. The key to being successful in your quest for buffness is learning how to eat pre-workout and post workout and to time your supplements for optimal effectiveness.
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Pre-workout eating:
You need to feed your body correctly so that you are not wasting the hour you spend at the gym. If you don't eat correctly before your workout you will not be able to workout hard enough to get the results you deserve! I consider this meal vital - and, if you decide to work out on an empty tank you will most likely feel some if not all of these symptoms during your workout:
working out is painful.
you have no energy.
you are not be able to focus mentally.
you have no physical or mental stamina.
you feel sick.
you are weak.
you are unable to push yourself hard enough to build muscle.
All of these symptoms originate from not have enough glycogen in your body for it to perform. To workout without eating properly is not exercising, it's an exercise in futility!
Post workout eating:
If you don't eat correctly after your workout there can be all kinds of consequences:
- You will not feel good.
- You will not have the energy and nutrients you need to repair your body.
- Your immune system will become depressed, ultimately causing illness.
- You will be lifeless for the rest of your daily activities.
- You will blame your workout for your lack of energy and this can possibly cause you to miss future workouts.
Timing your Eating is so vital to your success!
Here are some examples of what I eat pre and post workout along with the supplements I often take…
10:00 am Workout (#1)
Up at 7:30 am: drink water and take 2 BSN Nitrix (A nitric oxide supplement)
Pre-workout meal: 1-1.5 hours before workout
Ultramet meal replacement or 6oz. OJ mixed with Vanilla Whey protein and 2-3 cups of coffee
It is important to note that I am not a big breakfast eater. Liquid meals work great for me in the morning. I make sure to have a carbohydrate in my pre-workout meal so that I have glucose in my bloodstream.
Post workout - (#1)
Immediately take BSN Nitrix or another nitric oxide supplement.
Go home and take Creatine punch (creatine and carb mix)
2 cups frozen asparagus stir-fry cooked in the microwave topped with ¼ cup cashews and sweet and sour flavored tuna.
5:30 pm Workout - (#2)
Pre-workout meal: 1.5 to hour before workout.
Oatmeal and Syntrax Nectar Protein Shake in water.
Or Salmon salad on 6 whole wheat crackers, 1 cup of mixed veggies.
*note: If I am running late I make sure to at least have a carb, like a banana or cereal bar.
The key here is to eat early enough so your food has digested and you have glucose in your bloodstream so you can lift effectively.
Post workout - (#2)
Immediately take Nitric Oxide supplement
Go home and take Creatine punch (creatine and carb mix)
Have a protein shake, then feed the kids!
8:00 pm - Supper
Large spinach and romaine salad with olives, a little cheese, almonds, a few croutons, carrots, real ranch dressing and a grilled chicken breast or steak.
The key to this is to pattern what you are eating every day so that you are fueled for your workout. Your results will be more dramatic and come much faster if you make sure to give your body the fuel it needs to workout hard and recover quickly. It is also important to note that my supplement use varies depending on my goals. This represents my current supplement routine for muscle “building”.
It works if you work it,
Take care and GET BUFF!
xoxoxo~Michelle Berger.
To learn more about Michelle and the online personal training/coaching programs she offers, please visit her website:
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