Diet and sleep

- Best nutrition for your workouts : go vegan. For more info why, check my page "Why veggie?"
- Questions on Proteins ? You may want to check my page dedicated to protein intakes.

Now let's discuss nutrition overall :

Basically, I started skinny, 57.3Kg for 1.73m, that's a 19.1 Body Mass Index. (You can calculate your own here). 19.1 is still in the normal range, but the "normal weight" would be between 18.5–24.9.So still ok but a bit low.

Main advice if you're skinny :

1) Do your workouts
Just check your Freeletics coach or the Bar Brothers workout (I aim between 5 to 6 sessions per week).

2) Eat 3 to 4 big meals following 80/10/10.
Calculate your calory intake and make sure you get enough calories on the 80/10/10 ratio.

3) Sleep a lot
Have a lot of sleep ( 8 to 9 hours and if possible have a nap during the day ).

Day plan example :

If I do my workout in early morning :
 
6:50   Get up
7:00   Drink warm water (1-2 cups)
7:05   Eat 5 figs (I eat light otherwise digestion will slow me down for the workout)
7:10   Run to the park (5min) and do the workout (30-40min).
          Drink water during and just after workout (in general 400 mL)
7:45   Walk home and cool down
8:00   6 ripe bananas
12:00 Lunch : 10 dates and 5 apples
16:00 Snack : 5 bananas
19:00 (If I do my workout in the evening I would do it right when I come back from work)
20:00 Dinner : 5 tomatoes and 1 lettuce head

No Processed sweets, no fast food and no instant meals.

Just cut them out, you'll feel better, improve your health, and have better results from your workouts.
If you want to be efficient, that's what you need to do. Otherwise, you're sweating like crazy for nothing.

When should I eat before work out ?

If you eat only fruits, 80/10/10 style, then 30 min to 1h should be enough.

Otherwise, here is I found pretty good insight on when to eat before exercise :
http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20045506

Their general guideline:

• Large meals. Eat these at least three to four hours before exercising.
• Small meals. Eat these two to three hours before exercising.
• Small snacks. Eat these an hour before exercising.

"Snacks eaten soon before exercise probably won't give you added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs.

A healthy snack is especially important if you plan a workout several hours after a meal."

After the exercise :

"To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible."

Drinking :

"Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.
To stay well-hydrated for exercise, the American College of Sports Medicine recommends that you:

• Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout.
• Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
• Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout."