Last meal of the day nutrition

Hi guys,
 
Usually my last meal of the day (2-3 hrs before bed) consists of a little protein and fat. Mainly from tuna, chicken breast, turkey steak, pecan nuts, walnuts and udo's oil. But when on morning shift (when i train later in the day) im wondering wether i should be including a little low gi carbs?
 
The end of my day would usually go like like this -
 
4.30pm (pwo)
 
2 scoops whey (45g pro)
25g dextrose
 
5pm (ppwo)
 
300g pots (54g carbs)
100g brocolli (3g carbs)
50g chicken (12g pro)
 
7pm
 
1 tin of tuna/ chicken breast/ turkey (30g pro) (4g fat with chicken and turkey)
10g pecans/ walnuts or udos oil, (5-8g fat)
 
9pm
 
2 scoops casein. (50g pro)
 
So the questions,
 
1 The last slow release carbs i eat after my workout are at 5pm and they only total 57g(ish). Is this adequate? Should i increase or add a little to my last meal?
 
2 On other shifts i dont have this problem but are the proteins and fats im eating ok? Ive got cottage cheese if it would be better?
 
Ive always been a little carb sensitive (certainly not ecto or mes). Cheers for any advise.

Eat the additional carbs based on your gains.

Are you gaining LBM/strength? At what rate?

Are you gaining fat? At what rate?

Essentially tho, if you're gaining decent lbm and not getting fat then don't add them. Glycogen gets replenished anyway. Long as your 5pm carbs are low GI/slow digesting then no real need for the additional carbs unless...

If you're not gaining much, then consider adding them see if it makes a difference to gains.

it looks solid enough, id certainly up the protein of your 5 pm meal though.

Id add a few more fats to your last meal if i were you, closer to 20g.
As for the carbs before bed, they wont 'make you fat' if that worries you. I cant say whether you need to have them or not, it would depend on your whole diet but just looking at that bit there, id probably be inclined to add in 30g to start with, but again, your stats, goals and whole diet depend on it really.

All4n


Eat the additional carbs based on your gains.

Are you gaining LBM/strength? At what rate?

Are you gaining fat? At what rate?

Essentially tho, if you're gaining decent lbm and not getting fat then don't add them. Glycogen gets replenished anyway. Long as your 5pm carbs are low GI/slow digesting then no real need for the additional carbs unless...

If you're not gaining much, then consider adding them see if it makes a difference to gains.

Hard to keep tabs on everything at the moment All4n as ive changed alot in the last 2 weeks. Strength has certainly increased and ive added a little to much fat but other alterations ive mad should cure the excessive fat gains.
 
Was just after the best starting point as i thought i was only getting a little low gi carbs after the gym.  Guess i'll just leave it a month or two and see how it goes.

robisco11


it looks solid enough, id certainly up the protein of your 5 pm meal though.

Id add a few more fats to your last meal if i were you, closer to 20g.
As for the carbs before bed, they wont 'make you fat' if that worries you. I cant say whether you need to have them or not, it would depend on your whole diet but just looking at that bit there, id probably be inclined to add in 30g to start with, but again, your stats, goals and whole diet depend on it really.

I keep protein in ppwo meal 5 low mate because ive got 45g in my pwo shake. In total i have around 65g. Should it still be upped?
 
Goals are to bulk as lean as possible mate. Why do you suggest adding more fats in my last meal?
 
Cheers