- 10-18-2013, 05:07 PM
I'm 5.4 165 21%bf. I was 180 and 28% in February. Goal is 12-14% and stay 165 with lean mass.
I start work early and get home late. Workout 5 days with an extra cardio day. I tried doing cardio before work but I lack sleep time. Generally I get home at 6 eat my last meal settle in then go to the gym at 7:30-8. I have a workout partner that can't go earlier. I do how ever go earlier on occasionally.
My question is when should I be eating my carbs and suppliments? I know the need for carbs after the workout but I get home from gym at 9:45-10 shower and off to bed since I get up at 4amMy intake now:
4:30 protein shake and suppliments
6am coffee, two hard boiled eggs, some days 1/2 whole grain bagel w light cream cheese or whole grain toast
7:30 banana or oatmeal
10:00 lunch. Supplements, Chicken breast or fish fillet and mixed steamed veggies. Seasoned only or a chicken salad with mix veggies. Occasionally I get a chicken sandwich.
12:30 small snack.
Some peanuts or almonds at random times. Occasionally a sweet
1:00 protein shake
3-4 nuts again
Chicken or fish and veggies or salad or some other meat and veggie meal. Occasionally a burger or chicken pita sandwich.
7:00 protein shake
7:45 per workout drink and supplements
9:45 protein shake supplements
Anything els you can give advice on would be great.
- 10-21-2013, 11:06 PM
You cAn eat ur carbs before gym or a little after. You need to eat a meal before you go to bed. Egg whites or some steak. Add something
10-21-2013, 11:15 PM
10-21-2013, 11:25 PM
first off please rid your thought process of the nutritional myths.....eat your carbs whenever you want or before your workouts, that's what I do, you don't have to have carbs directly post workout nor do you have to have a meal pre bed, in fact a lot will argue it blunts gh release during sleep. do you have a basic tdee calculated? also try replacing some of your 4 shakes with food...
AMINDS15 - 15% code
10-22-2013, 01:54 AM
No I don't. Idk how.
I take my shakes single scoop 4 times instead of 2 scoops 2 times as it's easier on me. I do eat at those times a well sometimes. Like a hard boiled egg or peanut butter toast.
10-22-2013, 10:52 AM
I think my fitness pal has a total daily energy expenditure (tdee) calculator.. u can just google TDEE and u will find one.. proceed to plug in your numbers and
wha-la! u got a baseline.
FINAFLEX forum rep
visit our website at finaflex.com
10-22-2013, 12:23 PM
10-22-2013, 01:37 PM
also why are you eating 11 times a daY? they is beyond pointless and ridiculous. More of a hassell if anything and also using that much whey in a given day. while its a cheap and afforable whey we should always try to strive off whole foods as much as possible and save whey for when we are in a pinch and cannot get those whole foods in our diets hence SUPPLEMENT with them.
Eat larger meals and space them further apart which research shows is more optimal for muscle protein synthesis. eating so often never allows protein levels to reach refractory stages before being spiked again:
I highly suggest your read these regarding setting up your calories:
I highly suggest you read here regarding your diet:
And also my article regarding fatloss
10-22-2013, 03:44 PM
Thanks I'll read up. As for amount of Whey. I do 4 scoops a day of Dymatize. That's the suggested amount in Jim Stopponis workout I'm doing.
10-22-2013, 03:46 PM
10-22-2013, 03:46 PM
Also as for to many meals a day. I have stomach problems when I over eat for a given meal so I spread them out. I know it doesn't matter how spread out they are if I'm getting the right amount. Just need to figure out what that is.
10-22-2013, 04:53 PM
10-22-2013, 05:15 PM
eating every hour.
Thats pointless. Hell IFBB Pro's on enhancing supplements dont even eat that much. I dont see the positives to it. You are never allowing protein levels to reach refractory stages with food constantly overlapping.
Eating a yogurt is not really a meal, or a few nuts is not really a meal. You would be better off eating a solid 4-5 meals.
10-22-2013, 05:33 PM
10-22-2013, 06:49 PM
Thanks for the links. Very informative.
So my base line is 1650-1700 calories
My macros are protein 170g (700 cal) fats 35g (315 cal) and carbs 170g (700 cal)
After going over my daily diet it looks like this on average.
Protein 173g fats 55g carbs135g
Since my goal is to get down to 10-12% bf and stay around 165# how does this look?
I will try to replace a shake with some more lean meat. Fish or chicken
10-22-2013, 07:07 PM
10-22-2013, 09:24 PM
Your eating already 1700 calories and you still want to drop a lot more weight, your really going to kill your metabolism
Are you refeeding or taking cheat meals?
Your calories are deadly low
I highly suggest you listen to the metabolic damage videos by layne norton on youtube.
10-22-2013, 09:30 PM
6 nuts! Lol. More like 20-30.
I have always had a low calorie intake. Like 2000-2300. Don't know why I gained much weight. Always been somewhat active. So 1700 should not be to low for a while.
10-22-2013, 09:32 PM
10-22-2013, 10:47 PM
So how do I get them back to normal?
Slowly add calories back? I'm trying to cut weight so would I have to increase cardio days to make up for it?
10-23-2013, 07:10 AM
10-23-2013, 08:27 AM
Not to mention slow metabolism and a semi-starvation body state. Your body may actually store more fat with this approach.
10-23-2013, 09:19 AM
No. Haven't had blood work done in some time.
I hear what I'm doing wrong but what tips to get back on the right track??
10-23-2013, 10:40 AM
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