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Originally posted by AdZ9
Your metabolism needs to be going all day, burning fat all day. This means you need to eat every 3 hours, not big massive meals but smaller meals but eat about 5/6 times a day. In these meals you should include clean foods.

Slow burning carbs before workout is fine yes, but you need to have them at least 45min-1hour before workout. If you eat them just before your body hasn't digested it properly so you will still infact be burning muscle whilst there. I work 9-5 in an office all day, go to the gym in my lunches and this is what times i eat (i wont go into what i eat etc as its diet specific to me and i use supplements etc)

Wake 6am: 45min of Cycling at low rate, 120-130 bpm. Usually do this whilst watching a TV show episode

7am: Breakfast (Oats are best here, plain scottish oats, slow release and slow burning so will keep you going for 3 hours)
9.30-45am: Breakfast 2
12pm: Lunch
1pm-2pm: Gym (weights - mon/tues/thurs/fri split)
3pm: Afternoon snack
6ish pm: Dinner
9/10pm: Before bed snack (again not junk food shit)

This is down in simple terms, you need to eat certain stuff, at certain times but that doesn't apply to you at the moment unless your training alot and live a bodybuilding lifestyle.
For you i reckon best keep it simple, avoid junk foods, sugars, bad carbs such as chips/crisps etc. Eat small meals at 3hr intervals, this keeps your body from being hungry (and goin catabolic) and also keeps your metabolism running like a fat burning furnace.

I just noticed u swim at 8amish, So i'd say wake at 6.45/7am, eat breakfast like some oats or so, swim at 8 for an hour or so, then WAIT an hour after cardio, this is a prime time where your body is still burning for an hour after, let it burn the fat. Then eat an hour later for your 2nd breakfast at say around 10/10.30ish. Then lunch at 1ish, afternoon snack 4ish, dinner 7ish or whatever. You dont need to worry about bedtime snacks really.
Remember swimming for 2hours doesn't mean your burning more, probablly doing more harm than good. An hour at a nice controlled pace is just as good. Only need an hour in the gym.

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