Thai curry w/ chicken & white rice as a PWO/PPWO meal?

[Kerpal]

I've lost a lot of bodyfat by cutting carbs at least 4 hours before bed, along with increased HIIT work and generally cleaning up my diet. Now I am going to try putting on about 10 lbs of muscle, but I don't want to gain any fat at all in the process.

I normally have fruit + a scoop of ON whey protein powder in water or skim milk as a PWO meal, just looking for some new options. I also don't usually pay attention to PPWO nutrition, just eat whatever I can find, usually chicken or fish, but I want to start paying more attention to that now.

From The Idiot's Guide to Growth:

Other pwo formulas can be protein + fruit juice, protein + fruit, protein + lucozade/soda, your body isn't picky carbs-wise, as long as there's some sugar there it'll thank you for it. You can also intake simple carbs like white pasta or white bread here, but the insulin spike will be lower, and if you can stomach solid food after squatting then you're a better man than me.

The other time when the body is most receptive is 1hr - 1.5hrs after the post-workout drink/meal. This is the post-post-workout (ppwo) meal, where your body fancies protein and some slower carbs (mid-low GI, although it won't hurt to put in simple carbs too). Beef and potatoes, chicken and rice, tuna and pasta .. any such combination is fine.

Post-post-workout/PPWO: 1-1.5hrs after pwo, should be any form of protein + complex carbs (low to mid GI), plus some simple carbs if you like (not recommended if bodyfat a serious issue), a little fat shouldn't hurt either but not critical to include.

Would Thai curry with chicken and white rice be a good PWO or PPWO meal? I found a great Thai takeout place near my house that's pretty inexpensive. Might start eating there a few times a week.

The curry has white rice and vegetables (carbs) and chicken (protein). I'm not sure what else is in there in terms of fats, etc. If I ate it PPWO, I might swap the white rice for brown rice or whole wheat pasta in order to avoid the simple carbs, which might increase bodyfat. I have a hard physical labor job and am very active in the gym on days off from weight training as well, so I'm not sure how much of a concern this is.

 

[stronglifts]

Post workout nutrition should consist of protein & carbs.

chicken = protein
White rice = carbs
It'll have little fat too.

You want to gain muscle, eat up.

 

[blinkwatt]

If you want to gain 10 lbs. of muscle and muscle only I suggest staying away from rice + bread in the P.M. times. Just try eating a banana or a couple servings of strawberries or any fruits that you like post work out if you would like. Your on the right track with the chicken,but if you don't take protein supplements I would recommend downing at least 1 or 2 cups of fat free milk post workout. Fat free milk goes in and out of your system quick and it's a decent source of protein. Just something to consider.

 

[Kev07]

i would say, go ahead and add in the rice, but don't add too much

 

[EFFORT]

You will gain some fat with 10lbs of muscle. A lot of people hold themselves back because there so scared of gaining alittle fat so they don't eat as much as they should be eating, do crazy cardio routines and pretty much destory any potential success they could have. To gain muscle you need lots of calories, eating the amount of calories you need to gain muscle and not gaining any fat during the process is a tough thing to do unless you have some incredible genetics. Just use basic fat measures like carb cut offs (like you've been doing) and low intensity morning cardio to control fat.