thanks man.. i workout 6days a week and due atleast 30mins cardio after i workout on the stepper or the summit trainer. I am curious what u think would be a good deit layout..i plan on competeing in october and would like to be much a head of the game .when it comes to the whole process. i am currently runing prime,ap,pf, jack3d
Yeah, lotta time to prepare, very cool..
With that activity level & supp support, I'd recommend starting @3k cals/day, spread out over 6 feedings, utilizing a 40/40/20 C-P-F split to start with.
So, you roughly have to distribute:
300g carbs
300g protein
70g fats (healthy! no trans-fats, keep sat fats lowered)
over these meals..
Now, a lot of this depends on when you are training, but I train in the AM between meals 1 & 2..
rough guideline:
#1 AP, 600 cals, higher C
ratio, 10g fat
#2 AP, 550 cals, higher C
ratio, very little (or no) fat [this is postworkout meal; carb portion is mix of quick/slow digesting]
#3 500 cals, even C
ratio, 10g fat
#4 AP, 500 cals, higher P:C ratio, 10g fat
#5 500 cals, high P and lower C, 15g fat (usually a large portion of lean beef this meal)
#6 350 cals, high P, low (or no carbs), high fat (20g+) [coconut oil, natural PB, cottage cheese, and protein like Ultra Size or Monster Milk are my choices here] --
and, this meal should be @2hrs prior to bed imo.
Now this is illustrative, to get you a starting point. It's designed to build muscle, support your activity level, and - so long as you utilize good food choices - will also support fat-loss with the AP. This should "solid you up!" some..
Throughout prep, diet strategy is altered at various points; we utilize not only caloric drops but caloric shifts, hi & low carb days, etc. etc.
But this should get you going!
