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.
this has been covered before, but it hasn't been as clear to me. i was wondering on non workout days, if you guys try to keep the same amount of calories on workout days by increasing fats and and protein but leaving out the PWO, or are you keeping the same macros and same calories (and simply substituting the PWO for other carbs), or are your total calories lower and you keep the same amount of fat and protein, just decrease the carbs? this will help a great deal to know what other people are doing in this regard.
Lifting makes me hungry, so I eat more on workout days. I calculate my calorie goals as if I'm not going to do any exercise. Then, I add in the exercise calories and the PWO drink calories on those days.
I don't change anything else, diet-wise, so end up taking in more protein and carbs on lifting days than on off days. I keep my target fat grams the same, so the percentages are all a bit off.
ON days I dont lift I do cardio, so I take in about the same amount of calories. However, I dont have the same PWO shake when I do cardio. Instead I just eat a whole food meal that is very carb heavy.
My workout days have pre, during, and post workout shakes that add a heavy amount of calories. On off days I skip them and that take my total number down a lot. I usually eat more fruit and veggies on off days to make sure I'm getting enough carbs, but other then that there are no starchy carbs in my diet on off days.
On ON days I usually eat like rice or something after my workout. Lot more carbs on ON days.
Dont get me wrong though, my carbs are always higher then 100g a day. On ON days there are around 380g of carbs. On OFF days there are around 170-180g. You can see the differences.
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I'm 6'1", 176 lbs., 13% body fat. I use 2000 calories as my base. I shoot for at least 160g of protein every day, but it often tops 200g or more.
My workout days, like CtA138's, have pre, during, and post workout drinks that come in at about 440 calories. About 36g of that is P, about 75g is C. I don't always take that in on top of the 2000, but it sometimes comes out that way. If I time my meals and workout right, I can make those drinks fall between meals or snacks, substituting for a meal/snack. I'll still take in more than 2000 on workout days, but not necessarily 2440.
My macros fluctuate quite a bit, from one day to the next. I try to get an average of at least 160g of P, 75g of fat, and the rest in carbs. I tend to get between 30-50g of fiber, too.
Originally posted by Tyler_K: If you are bulking, ideally you'd want your calories high everyday as protein synthesis will still be elevated on those days.
Tyler
Affirmed. You body is building muscle on days between workouts. You've got to provide materials your body can build with.
Originally posted by andreseis: what are your specific breakdowns and total calorie amounts for each day (numbers?)
I have been trying to gain weight so I used JB's principles in adding calories as per his "Massive Eating Reloaded" plans. Over the last 9 weeks I have put on 8 lbs, (7 1/2 lean muscle and 1/2 pound body fat). Workout day calories have been from 2800 to 3300 calories. I started to gain some fat at 3300 and I am lowering from there.
Protein: 250 Carbs: from 285 to 375 Fat: from 78 to 92
My rest day calories are at 2600.
Protein: 225 Carbs: 190 Fat: 100
Here are the links to JB's "Massive Eating Reloaded".
i do massive eating .. i usually do a 30-30-40 FCP split (since i am cutting right now). i guess my main question is, to get the carbs on my non workout days that i need, should i try to do a few P+C meals and the rest P+F, or all simply balanced meals with all carbs coming from veggies and maybe fruit at my first meal of the day?
does this make sense? by the way i'm 190, 7% BF, 6'1".
Originally posted by andreseis: i do massive eating .. i usually do a 30-30-40 FCP split (since i am cutting right now). i guess my main question is, to get the carbs on my non workout days that i need, should i try to do a few P+C meals and the rest P+F, or all simply balanced meals with all carbs coming from veggies and maybe fruit at my first meal of the day?
does this make sense? by the way i'm 190, 7% BF, 6'1".
Three - how much do you weigh, bf%, etc?
-andrew
I believe JB says that it is fine to have fruits and veggies with your p+f meals.
On a side note, personally I think dividing your meals into p+f, p+c combos is rubbish. But if it works for you thats great.
Originally posted by andreseis: i do massive eating .. i usually do a 30-30-40 FCP split (since i am cutting right now). i guess my main question is, to get the carbs on my non workout days that i need, should i try to do a few P+C meals and the rest P+F, or all simply balanced meals with all carbs coming from veggies and maybe fruit at my first meal of the day?
does this make sense? by the way i'm 190, 7% BF, 6'1".
Three - how much do you weigh, bf%, etc?
-andrew
Currently 174, 10-11%bf 5'9".
Thats how I do it. I have a p&c meal or two to start the day. I just can't give up my oatmeal for breakfast! Veggies and fruit are good to go. I eat my fruit with the morning meals.
In a few weeks I'm going to try and lower my bf a bit, so I will get more strict with my rest day meals.
• During and after the workout — Feed according to ADA (American Dietetics Association) guidelines with a little extra protein thrown in.
• For the first few hours after the workout — Feed according to the Zone principles (a balance intake of protein, fats and low GI carbs. I like fruit and veggie carbs at this time).
• For the rest of the day — Feed according to the Atkins principles (mostly protein and fat with some fibrous veggie carbs).
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