Down a couple of glasses of water to get your metabolism going.

I never eat them together - I have always eaten my oats with water and then I cook up the egg whites as a massive omlette. Best meal of the day!!

its probably the oats as they take more work for your stomach to digest. I would suggest taking in caffeine, or replacing it with a lighter digesting carb. i know its hard to get rest during this program, but you should try to get sleep as that could also be the cause. Oats are great to jump start you metabolism and it also aids digestion.

Remember Keith says to drink your black coffee with the meal. I either do my cardio or workout in the AM so I am drinking my pre-workout 30 minutes afterwards. I only consume 5 egg whites and 1 whole one with a cup of oatmeal. 12 is too many egg whites for me at one time.

Remember Keith says to drink your black coffee with the meal. I either do my cardio or workout in the AM so I am drinking my pre-workout 30 minutes afterwards. I only consume 5 egg whites and 1 whole one with a cup of oatmeal. 12 is too many egg whites for me at one time.

Remember Keith says to drink your black coffee with the meal. I either do my cardio or workout in the AM so I am drinking my pre-workout 30 minutes afterwards. I only consume 5 egg whites and 1 whole one with a cup of oatmeal. 12 is too many egg whites for me at one time.

i had this same problem i did the yoga in the morning off of p90X then did the workout after work and havent had any problems and before my workout i get a good stretch in on that body part for the day.

i had this same problem i did the yoga in the morning off of p90X then did the workout after work and havent had any problems and before my workout i get a good stretch in on that body part for the day.

not sure but cramping might happen due to lack of hydration..

Diet is the same on off days, I still take the protein on off days because that's what is going to help your muscles recover. for some reason I get sore 2 days after training, especially on legs, so the added protein on off days really helps curb that. make sure you still do the cardio on off days and good luck!

Thank you Steven! i was researching about that because my quadriceps are burning like crazy! a i walk to and from work for a half an hour every day even before this work out so its awesome!

im not a pro of course but yea nothing wrong with eating the same on your off days I started eating how kris says like 6 months ago started at 260 now im 215 but yea i take my whey protein on my off days. thats a great thing to do cause you still wanna get that protein in your body. for sure

steven i have that same problem after a work out the next day notihing im fine but the 2nd day i wake up and cant move lmao whats up with that

Not sure if my other comment will post cause it had a link attached.

Google Why does lactic acid build up in muscles? And why does it cause soreness?

This will give you an idea of why your body gets sore in the days post workout!

If you can't find your answer with thaat another thing you can google is delayed-onset muscle soreness, or DOMS.

i was having the same problem :/ so i looked at ktis gethins DTP diet and its 20kcal per pound of bodyweight, instead i found out my lean body mass and did 20 kcal per pound of LBM and i have lost 5% bodyfat since i started on the 7th of january, i also use this app "my fitness pal" to control my protein, carb and fat intake! hope it helps!

fist size of carbs and protein