Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
3500 calories
70 fat
@ 25 saturated
@ 250g carbs Mainly oatmeal or sweet potatoes, very low sugar
@ 250 Protein
I'm 6'0, weigh around 183. I lift about 4 times a week and do cardio religiously. My goal is to get to about 190...with as much lean muscle as possible obviously.
Are there things I should be incorporating like more cals, etc...
Right now, the nutrition is broken up into about 6-8 meals/snacks throughtout the entire day.
Umm, on your riding days, if you are riding at the speeds you do for over an hour, that is anywhere from 1500 to 3500 extra kcals you burn per ride. Are you adding that back in for the days you do ride? Basically, you need to treat yourself like an endurance athlete with the riding you do. Add back your ride expenditure to your maintenance kcals just to maintain.
Are you talking Endurox or some similar post-ride drink with carbs and protein to stop your catabolic state from eating more muscle post-ride? Are you taking in carb kcals during any rides longer than 45 mins?
If you aren't doing all of these things, you're going to lose weight. I'm doing all of them and I've actually gained weight while riding over the last month. Not getting fatter, so I'm assuming it is LBM in the legs.
Frankly, riding as much as you do, it may be hard for you to bulk up.
I did ask, but with not so much response, so I asked again in a different way.
As for your questions...I am not putting the cals back into my diet on riding days. I'm usually at that amount regardless of what I do, unless it's nothing at all.
After my rides, I consume a protein shake, then follow up it with dinner. Morning rides are usually followed up with a full breakfast.
During my rides, I've just been using water. I tried to not get used to gatorade this season. Before, regardless of length, I would use gatorade. I haven't really done many rides over an hour, so water has been it.
According to fitday, I need to take in 3200 cals just for basal and lifestyle. So if I add in on days of lifting and riding another 1000-1500 cals I'll need about @ 4500 cals a day.
Your calorie intake based on fat, protein, and carbs doesn't come anywhere close to 3500 calories a day unless I read it wrong or there was a mistake.
It looks like you're trying to limit fat. I would bother less with that and just eat. Nuts and oils would be a great way to increase your caloric intake without having to consume a great deal more of food (volume-wise). So add some peanuts, almonds, olive oil, flaxseed, canola oil, etc to meals to boost calorie intake.
I'd also add more carbs because limiting them to 250 grams a day is going to be make it difficult to eat 4500 a day.
You bring up a good point about the numbers not adding up. I get the nutritional info off of the packages and punch them into fitday, so there is something missing, just don't know where.
I did begin to incorporate almonds. My girlfriend got me hooked! I've also thought adding flax seed oil.
She did mention that almonds are empty calories...any thought on that??? Or do I just need calories regardless?
BTW, I first weighed in at 182.7..as of yesterday morning I was at 185.4 so at least I'm making headway. I know weight fluctuates and I shouldn't be focused on the scale, but I just want to know I'm moving up...
Kcal amount and timing.
Linear Mode
