So just weigh it dry to track?
What do you guys eat after a workout?
- Thread starter torauntjemima
- Start date
Huggybearz
Active member
Yeah . Exactly . Just like you would if you bought it. Look at the ingredients list on COR if you buy unflavoroued. It just says “ white rice “
Another couple of questions I always wondered when I see people charts.
The main one is, are all weights assumed cooked?
And for this specifically, 50g of milk? Do you kitchen scale the milk or do you do 50ml? Which seems super small..
I’ve never actually had cream of rice, I’ve just always been an oatmeal guy. But I’ll use cold rice with whey and fruit sometimes too, it’s good.
Huggybearz
Active member
You can get more cream of rice in a bowl for way more carbs than you can rice. That’s why they sell it to us bodybuilders check the macros in 100g of cor to 100g of cooked basmati . It’s more dense
Huggybearz
Active member
You can do cooked or raw. I weigh all my food cooked , as long as your consistent and not going back and forth
And milk is in grams? Lol
Huggybearz
Active member
I've always known that from school lol. Just seemed like so little milk at 1/5 of a cup lol. Thought maybe I was going crazy.Yeah . Simple math man. 1ml - 1g
Didn’t char gpt tell you that ???
Huggybearz
Active member
My scale says grams not cups
Just cooked 908g of lean ground beef and it weighs out to 575g cooked lol. I expected some weight loss from fat, but not that much lol
Yea exactly, I think it’s moisture content as well or something, that’s what I mean when I say take that into account, if you want to eat 200 grams of chicken it’s probably more like 150 grams once cooked or something like that. Easy enough to figure out based on feedback from the (your human) scale and go from there
Huggybearz
Active member
I don’t even think about it I’ve been weighing my food cooked for years . As long as you’re consistent and do it the same way everytime your baseline works out anyways .
And it’s gonna be hard keeping your fats under 100grams unless you keep it to one of those beef meals a day
It’s mostly water not fat
Yea no doubt, I just say that to say to him to make sure he’s eating enough or not to much
Your totally right and I think the vast majority of people do it your way lol
I like to cook a batch of let’s say 1600 grams chicken just for ease, weigh it once cooked then divide that by 8 servings so each serving is 200 grams as an example but once again I think I’m the odd man out and your guys way is much more common and easy lol
Huggybearz
Active member
Oh I quoted the wrong post lol, I didn’t mean it directed at you specifically.. but I find it easier just to grab 2 huge packs of chicken breast from Costco flatten it out grill it up put it All in the fridge and weight it as I go making my meals..
What I eat post workout?Ass and pussy
jkSince going to the high carb low fat camp I like having my parfait
175g green yogurt 0% fat
15g unflavored whey hydroslate
15g mixed nut butter
31g chex or rice crispy cereal
140g blueberries
70g mango
Approximately:
30g protein
7g fat
62g carbs
@torauntjemima Sounds like this thread could make some decent changes towards goals for you! Nutrition is such a big part of the picture.
Pretty easy to see I vote for whey plus a quick carb source post WO. I'll echo a lot of things that theses guys have already said. @Huggybearz and I have much aligned ideas. I've been doing the same with COR as he does for years. I was told by a chef that used to work for me that COR is simply white rice that has been milled and dehydrated (freeze dried maybe?}, it's insanely cheaper to buy 5 minute rice and blend it yourself. I like that you take advantage of all the peri-workout feeding opportunities, your muscles are "hungry" at those times. On that note the pre WO meal is important too, I like casein and oatmeal, then 30ish grams HBCD intra especially on heavy days.
Look up HBCD it has some advantages that you'll read about over other carb sources, it's perfect as a post WO carb source especially if a drink is more prudent than a sit down meal. Although I make my COR very watery so I can drink it out of the bowl anyways.
As noted consistency is the key with measuring food but I always weigh the meat raw, then weigh it again to portion it. COR, oatmeal, pasta etc too. Reason being protein is my biggest concern and that doesnt change in meat by cooking. Note that the fat content does in most circumstances, as well as water/moisture of course. Carb content in pasta probably changes a little too.
And my fav macro measuring tip.... Apps like My Fitness Pal are great but don't trust the crowd sourced info on them, it's full of errors. Create your own food items using better sources, I don't have them handy atm but both CDN and USA have gov databases for food.
PS @Huggybearz My memory may be failing on the spelling but I believe I know of you from elsewhere, either way welcome, great contributions here so far Sir.
Pretty easy to see I vote for whey plus a quick carb source post WO. I'll echo a lot of things that theses guys have already said. @Huggybearz and I have much aligned ideas. I've been doing the same with COR as he does for years. I was told by a chef that used to work for me that COR is simply white rice that has been milled and dehydrated (freeze dried maybe?}, it's insanely cheaper to buy 5 minute rice and blend it yourself. I like that you take advantage of all the peri-workout feeding opportunities, your muscles are "hungry" at those times. On that note the pre WO meal is important too, I like casein and oatmeal, then 30ish grams HBCD intra especially on heavy days.
Look up HBCD it has some advantages that you'll read about over other carb sources, it's perfect as a post WO carb source especially if a drink is more prudent than a sit down meal. Although I make my COR very watery so I can drink it out of the bowl anyways.
As noted consistency is the key with measuring food but I always weigh the meat raw, then weigh it again to portion it. COR, oatmeal, pasta etc too. Reason being protein is my biggest concern and that doesnt change in meat by cooking. Note that the fat content does in most circumstances, as well as water/moisture of course. Carb content in pasta probably changes a little too.
And my fav macro measuring tip.... Apps like My Fitness Pal are great but don't trust the crowd sourced info on them, it's full of errors. Create your own food items using better sources, I don't have them handy atm but both CDN and USA have gov databases for food.
PS @Huggybearz My memory may be failing on the spelling but I believe I know of you from elsewhere, either way welcome, great contributions here so far Sir.
I often cook a lot of rice, egg whites (couple yokes) and chicken and put them in containers. That would be something I would eat post after warming up the food. cals and macros are known per 1 cup pending I mixed up it up well. I eat some fruit or vegetable with every meal and with something like this, asparagus would be perfect. 15 minutes to steam and you are ready to eat. Most cruciferous vegetables are low in cals and full of indole-3-carbinol which is important in preventing hormone related diseases.
One of my favourite post workout meals is eggs for protein with some ham or turkey mixed in and there are some cheeses that have next to no carbs, low fat, and high protein - plus cheese tastes great. Eggs are easily digested and you can scramble or make an omelette in a few minutes. I will usually have some peppers or cut up a tomato with it.
If I want to grow, I just increase my portion size as I try to eat 5 or 6 times a day. I find it very difficult to have a great workout right after a huge meal. Your energy is being used digesting something like steak and you are going to feel full. Hence why cream of rice is so popular as a pre-workout meal with some protein powder in it or just plain.
For guys that are concerned about the 1 or 2% extra you can get (compete and know their body) - following the timing/what pre/post training meals are, but as a general rule if you eat enough calories over enough meals throughout the day and train hard, you will grow. The key is eating healthy.
Eating on a regular basis - I work a lot hence the prep and put in the fridge, helps having glycogen ready for when you need it.
This whole topic is hard to answer as it depends on your goals - bulk, cut, maintain, clean bulk, etc.