Sleeping routines

[YoungJab]

Going to bed late and waking up late effect your stamina?

Does it effect you if your trying to lose a few Kg?

Is it good to have a ice cream after a workout once in a while or should I stay away from all of that since tryna cut down weight??

[Pretty Boy32]

Going to bed late and waking up late effect your stamina?

Does it effect you if your trying to lose a few Kg?

Is it good to have a ice cream after a workout once in a while or should I stay away from all of that since tryna cut down weight??

Im not exactly sure to be honest but a know going to bed early and getting your 8 hours is quite important when training anyway,
it depends on how you are trying to lose weight!
You mentioned stamina so i take it you are in the gym trying to lose weight!

I myself am in the gym everyday too,
Im also on a low carb diet which leaves me with low energy and tired most evenings so i do find it easy to sleep.
here is my daily routine i hope it helps!

Get up at 9am,
Have breakfast consists of two eggs and 3 grilled bacon,
followed by some fruit.
I take 4x ZMA tabs (Zinc, Magnesium) could for higher testosterone levels which lets to better workout.
2x CLA tabs which help you burn fat

11am-2.30pm (roughly)
Go to the gym,
Jog 4km,
2500m on rowing machine,
Different excerises with Dumbells for a hour,
Bike for 6km,
Leg Curls,
5x10 on pull up bar,
Pectorial Machine,
Chest Press,
10minutes on Crosstrainer highest difficulty level at 30sec intervals fast and slow...
Great way to finish workout!

2.30 lunch
Pure Protein (2 scoops) with full fat milk,
4x Creatine Caps,
Steak or Chicken with side salad and maybe an apple or bananna.
2x CLA tabs which help burn fat

5.00 dinner
Steak, Chicken with side salad.
Followed by fruit
(May sound boring everyday but you can mix it up e.g. beef stir fry with whole grain rice)
2x CLA tabs which help burn fat

7.30 Supper
Salad or Fruit

Strictly no eating after 8pm as it does not digest as quick,
an no solids between after 6pm

10pm
Casein Slow acting protein (1 scoop) with full fat milk
4x ZMA tabs (Magnesium in tabs help you sleep also)
4x Creatine tabs

As you may be hungry at 10pm the shake will not exaclty make you full but it will line your stomach and you wont be as hungry

11pm Bedtime
And trust me you will sleep too

I do the sleeping routine five nights a week when training the weekend is a differnet story hahah

[Phenomkidd]

I would drop the ZMA, waste of money. Its been shown not to increase Test for those who have a normal Test level. Its mainly used for deeper sleep.

[Pretty Boy32]

I would drop the ZMA, waste of money. Its been shown not to increase Test for those who have a normal Test level. Its mainly used for deeper sleep.

I find it okay,
im on my first patch of it and i def feel the sleep effects anyway,
and i do feel my training has stepped up....
Whether that is down to the ZMA i dont know as i have been training very hard lately and noticing differences.

We'll see how it goes anyway as i was intrigued by it tbh

[sukhenkoy]

I find that if I go to sleep late (around 2 or 3 am), but still get my 8 or so hours of sleep, I feel fatigued throughout the rest of the day. If I go to sleep early, get my 8 hours, and wake up early, I'll feel better the next day.