[Carter Schoffer]

The following would be the standard approach (slightly different than what you've outlined)

Resistance training

Preworkout: The shake you outlined is fine although peanut butter and flameout aren't interchangable. Flameout (or fish oil) should be present regardless.

During workout: Surge or BCAA formula (both are optional and dependent on goals)

Immediately Post-Workout: Surge

First whole food meal Post-Workout (60min or so after Surge): Post-workout meal (so the addition of starchy carbs)

Rest of day: Anytime meals

Energy Expenditure Work ('cardio')

Preworkout: The shake you outlined is fine although fish oil or flameout should be present. Some people opt to perform this bout fasted or after only consuming BCAAs. In the grand scheme, especially if you're performing sprint intervals, it won't make much of a difference.

During: Some people opt to hydrate with a diluted BCAA drink (optional)

Immediately Post-workout: No Surge unless you're performing the bout for performance goals or have a tendency to lose muscle mass; Option of BCAA.

First Whole Food Meal Post EEW (15-30 min post): This is dependent on goals, progress, individual needs, etc. Your body will be primed to handle starchy carbs (meaning they'll be used for glycogen replenishment / 'fuel' rather than stored - especially if your EEW was of an interval sprint nature) so this meal can be a post-workout meal. However, it may be that you respond better to less starchy carbs in the diet. If this is the case, you may wish to go with an anytime meal.

Originally Posted by gareth76

Okay, I've read this thread and think () I have followed it. But to clarify for the purposes of early morning training, would the following be correct:


1. Resistance Training:

a. pre-workout shake = 400ml of water with the following blended in - 2or3 scoops Casein Protein (e.g. Met Drive), Greens+, 1 small banana, 1 scoop Power Drive, + 1 Flameout Capsule taken seperately (or 1 tbsp of natural peanut butter in the shake)

b. post-workout shake = Surge Recovery

c. then onto "Anytime" meals

2. CV Training:

a. pre-workout shake = 250ml of water, Betagen, Greens+, 1 small banana, 1 scoop Casein Protein (e.g. Met Drive)

b. post-cv shake = Surge Recovery

c. then onto "Anytime" meals

Please help stop my head from spinning

[Richbarbell]

Thanks for the imput. I plan on adding EEW in June for 15-20 min after lifts. At the end of June i will starting the Get Shredded Diet for 3 weeks leading into July.

[beezo]

Originally Posted by Carter Schoffer

Resistance training

Preworkout: The shake you outlined is fine although peanut butter and flameout aren't interchangable. Flameout (or fish oil) should be present regardless.

During workout: Surge or BCAA formula (both are optional and dependent on goals)

Immediately Post-Workout: Surge

First whole food meal Post-Workout (60min or so after Surge): Post-workout meal (so the addition of starchy carbs)

This is what I've been doing, and whats outlined in "The Metabolism Advantage". Good to know that I'm on the right track. Pre/Peri/Post workout drink, then first "whole foods" anytime meal [approx.] an hour later.

Can't remember what the info. is on PW recovery drinks for Cardio (HIIT) days... but I'm sure its the same too.

Yay, 1 step in the right direction!!

I have noticed however, that I don't have a lot of energy when lifting in the mornings, even when drinking Protein Shake/5g Creatine. Perhaps it isn't digested fast enough?

[Trav876]

Originally Posted by Richbarbell

Not to sure about the pre and post workout methods. This would clearly be based on your goals. Through the advice of JB, I've been sipping on BCAA from Intreme formulations Ice during workouts and it's help quite a bit. After, i would follow my worout up with a solid meal of either PW or Anytime with 2-3 fish oild caps and 2 green+ caps. I'm also finishing my third week of 5 days of training Mon=AM only Tues= AM+PM weds=off Thurs=AM+PM Fri=AM only. Those are weight training days only, with zero CV.

So, i would evaluate what your goals are and then apply the new PN-V2 methods.

Maybe try some coffee pre-workout? I used to down a cup before my workouts (even in the evening), but then read about how it could contribute to insulin resistance, so I don't use it with surge or carbs. However, if you're eating an Anytime meal first thing in the am, and you're not using a sugary drink, then I don't see a problem with some coffee pre WO.

I'm currently "Unshredding" from the GSD, so I use a little coffee for my hard lifting sessions. Once I go back to a high carb diet and surge, I'll probably play it safe and NOT use caffeine around workouts.

[Mizzles]

I understand the principle of why to eat before working out in the early morning...but I find that my stomach feels upset when I do resistance training or cardio for that matter if I've eaten or drank anything other than water within 30 minutes of when I start exercising. This is especially true when I'm doing ab work.

I've tried eating bananas before I workout....I've tried the protein shake thing before...I've done milk before.

Any thoughts on something that might be better? The most time I would have between waking and working out is 30 minutes.

[Erin Weiss-Trainor]

Everyone has a different experience with food selection and timing of the pre workout meal. My only suggestion is to keep experimenting until you find a combo that works for you.

You said you tried a shake before - what kind of shake was it? Maybe minimizing the ingredients and sticking to whey and water, either with greens or something like a cucumber or other watery veg/fruit on the side might work. Or some nut butter and a vegetable or fruit?

Though not ideal, if nothing does seem to be sitting right for your workouts, you might want to go the BCAA route (as mentioned previously in this post), until you can find the right combo of whole foods to start your day.

[daneo@me.com]

Originally Posted by Carter Schoffer

Points to take home -

(1) EAT BEFORE RESISTANCE TRAINING!!! One doesn't get to decide when their first feeding oportunity is most convenient, it's immediately upon rising. Now I won't be nearly as assertive when it comes to being fasted for cardio but whether you are or not is likely inconsequential. I don't care if it's a scoop of protein and 1/2 serving of Greens+, you have to consume something before lifting weights.

(2) Scheduling your workouts with the peaking of circadian rhythm testosterone production won't have much if any impact on body comp, performance, etc.

(3) If you're eating (or drinking) a meal immediately prior to your workout, you can possibly get away without a workout drink or at least a less substantial workout drink. This all depends on your goals and how well you're progressing towards them.

I am confused. If my priority is loss of body fat and not muscle gain (I am already muscular from years of body building but have put on some excess fat - currently 20% want to get back to sub 15% bf) I have read that we were not supposed to eat prior to early am workout? I drink the carb free bcaa's during workout and have a high protein smoothie post work out. I am a new member and have read conflicting information on this - including reading the new PN intermittent fasting info which seems to indicate - not eating before early am workouts - (http://www.precisionnutrition.com/intermittent-fasting)
new member here so just learning the ropes. Thank you!

[tjs]

The advice from Carter seems pretty clear. He knows his stuff (have something BCAA's, whey, something, in your stomach)

I also would rather skip a resistance session rather than do it fasted. That's my personal preference.

[daneo@me.com]

I'll do a pre work out protein drink and track the results. Thank you~!