[Erik Södergren]

What’s your macro break down & what’s your diet ?

This could be number of factors, fatigue, stress, poor sleep, nutrition and mindset

What do you say?

[Erik Södergren]

What’s your macro break down & what’s your diet ?

This could be number of factors, fatigue, stress, poor sleep, nutrition and mindset

4015 kcals, 502g carbs, 295g protein, 80g fat.

Meal 1: oats, whey, blueberries, almond butter, 2 whole eggs

Meal 2: chicken, broccoli and pasta

Meal 3 pre workout: oats, whey, blueberries and dark chocolate

Meal 4 post: cor, whey and blueberries

Meal 5: chicken, pasta and broccoli

I’m fasting the first 2,5 hour, only drinking 0,5l water with 2g salt. Taking unwind after training also taking 6 caps omega 3, some d3/k2, curcumine and some magnesium. Could something in my diet affect my sex drive? Something I eat to much off or so?[/quote]

your food is still very high so its defo not this and Its very unlikely to be food related.

You need your bloods doing and hormones checking [/quote]
Could it not be something with salt intake or variation in food? Right now i eat the same everyday of the week besides one free meal on Saturday. I don’t know if it have something to do with it but for a time ago I ate minced meat and I know it sounds weird but after that meal I always felt like my libido were up. But that was a time ago and maybe just an coincidence and it was maybe something else

[Erik Södergren]

What’s your macro break down & what’s your diet ?

This could be number of factors, fatigue, stress, poor sleep, nutrition and mindset

4015 kcals, 502g carbs, 295g protein, 80g fat.

Meal 1: oats, whey, blueberries, almond butter, 2 whole eggs

Meal 2: chicken, broccoli and pasta

Meal 3 pre workout: oats, whey, blueberries and dark chocolate

Meal 4 post: cor, whey and blueberries

Meal 5: chicken, pasta and broccoli

I’m fasting the first 2,5 hour, only drinking 0,5l water with 2g salt. Taking unwind after training also taking 6 caps omega 3, some d3/k2, curcumine and some magnesium. Could something in my diet affect my sex drive? Something I eat to much off or so?

[Erik Södergren]

Im talking growth hormone

[Erik Södergren]

Hello mate

For me I would go for a solid meal post workout and then cor whey and stuff last meal

OR

Cor/cereals post workout

And last meal a solid meal

More food pre bed will also allow you to sleep better

If you are training with appropriate intensity, you need food post workout

I would add a meal around 10.30pm

Some people mean that you should not be too full when going to bed because it affects your sleep quality but I guess there is a balance there. I assume you don’t mean I should be extremely full and bloated when going to bed

[Erik Södergren]

Hey buddy, have you thought about changing your post workout meal to more solid food like chicken and rice/ potato? The cereal is likely spiking insulin and effecting your blood sugar levels which could be making you feel flat after.

Yeah that’s what I wrote here. Move meal 3 to after gym session and have something else pre workout. Do you recommend cor or oats. Some people say oats because the digestion is slower and then takes longer to take up which gives you energy for a longer time. And some other say cor because it’s easy to digest and go straight in. Maybe it depends if you have an intra?

[Erik Södergren]

Agree with hilly here make post workout meal bigger

I’ve planned to remove pre wo meal and instead have oats, whey, dark chocolate as pre instead of meal 3. Then go directly to the gym, have intra around 90 minutes after pre meal and then have two meals as post. Both cereal and the big chicken, pasta broccoli. The question is. Should I first eat the easy cereal meal after gym or the big chicken meal?

[Erik Södergren]

We’ve all advised you before on various threads about suggestions of what to eat post workout or whether we think you should train straight after work and get two meals in post. At the end of the day though, you will only know what works best for you if you try things out and see for yourself.

Try eating a bigger meal post workout and see how you feel and how you sleep.. if that’s not working and you’re still not happy, then try training earlier and get two meals in post workout.

Thanks Clare! But do you see a value in eating oats instead of in meal 3 with whey and dark chocolate and then 90 minutes later having intra and then having meal 3 post?

• This reply was modified 1 month, 3 weeks ago by  Erik Södergren.

[Erik Södergren]

When I had the exact same routine as you, I was saving one solid meal after the post workout meal, was perfect

Thank you Allison! Will absolutely consider that, I’ve now posted a whole thread for my diet plan. Would you switch the pre workout meal for oats instead of cor and then have that as meal 3 and have two post meals then?

[Erik Södergren]

I like coconut oil around 10g pre training. Make sure your consuming enough good fats in your diet.

Same here – I do this with most clients and myself [/quote]
Coconut oil instead of dark chocolate, why?

[Erik Södergren]

I would either go to the gym directly after work and get 2 meals in post workout or stick with your current routine and make that post workout meal bigger. Switch to something like Oats, whey, berries and dark chocolate, as I’m assuming this is your pre bed meal too, so this will digest slightly slower and keep you feeling fuller for longer.

I have cereal and whey pre bed. No fats. Should I then switch my pre meal to oats instead of cor because of the digestion even though I have an intra?[/quote]

I only suggest the oats post workout as it may keep you feeling fuller for longer. You have also stated before that you struggle sleeping, so again, this may help.

[/quote]
But do I not need fast carbs after the workout or isn’t it necessary because of my Intra?

[Erik Södergren]

I would either go to the gym directly after work and get 2 meals in post workout or stick with your current routine and make that post workout meal bigger. Switch to something like Oats, whey, berries and dark chocolate, as I’m assuming this is your pre bed meal too, so this will digest slightly slower and keep you feeling fuller for longer.

I have cereal and whey pre bed. No fats. Should I then switch my pre meal to oats instead of cor because of the digestion even though I have an intra?

[Erik Södergren]

I would not waste time and go train straight after work, more time to rest and relax this and get in bed earlier.

Hunger is not an indicator of any decision making at all

Got you! But should I have my intra directly in the beginning of the session then or maybe little bit pre workout too? And how should I think about the post workout meals. Because if I train directly after work I then have a window of 2,5 hours before bedtime where I need to fit in two meals

[Erik Södergren]

I would either go to the gym directly after work and get 2 meals in post workout or stick with your current routine and make that post workout meal bigger. Switch to something like Oats, whey, berries and dark chocolate, as I’m assuming this is your pre bed meal too, so this will digest slightly slower and keep you feeling fuller for longer.

So oats instead of cor even though i have intra?

[Erik Södergren]

I like coconut oil around 10g pre training. Make sure your consuming enough good fats in your diet.

10g almond butter, 4 caps omega 3, 10g dark chocolate and 2 eggs, isn’t enough? I have preferred to always bring up carbs in first hand, should I not?