OCTrainer.com

If your goal is fat loss, you do NOT need to train on an empty stomach.

In fact, being under-fueled often means lower energy, worse workouts, and less muscle retention over time.

The goal of pre- and post-workout nutrition isn’t to “earn” or “burn off” calories. It’s to support performance, preserve lean muscle, and improve recovery so you can stay consistent.

A simple formula that works for most people:

PRE-WORKOUT (1–3 hours before)
• Protein: Bodyweight (lbs) × 0.2 g
• Carbs: Bodyweight (lbs) × 0.3–0.4 g
• Keep fats lower

POST-WORKOUT (within a few hours)
• Protein: Bodyweight (lbs) × 0.2 g
• Carbs: Bodyweight (lbs) × 0.3–0.5 g
• Keep fats lower

Example: If you weigh 150 lbs:
✓ 30g protein
✓ 45–60g carbs before training
✓ 30g protein + 45–75g carbs after training

Remember: You don’t lose fat during your workout. You lose fat by maintaining a calorie deficit while preserving as much muscle as possible. Fueling your workouts properly helps you train harder, recover better, and keep the muscle that gives your body its shape.