My height is 5'8" and my weight is 162.
This is pretty much my diet on and off training days. I will adjust it accordingly to how I feel that day also. I am Carb sensitive so its kind of a love hate relationship. When I feel like I can use a little more I probably eat 45 grams extra but if I feel I am bloating up a little I will only do carbs pre and post workout then just eat veggies after my post wrkout carbs.
What do you suggest ? What I hate is how go thru different phases all day long, sometimes i feel like my muscles are full and i feel pretty ripped but then ban I will have a meal or protein shake and start to feel bloated? Let me know if you have any tips or are there any supplements out there that help with this, THanks brother!
I took a look at your macro's:
-Your protein comes out to be about 335g per day. (not including sources like veggies, almonds, beans etc.). so probably around 350g give or take. at 162lbs and an assumed 10-12% bodyfat you are about 145-150lbs lean. I think a lot of people jump to the conclusion that they are carb sensitive when in fact its just rationalization. Your protein is too high. Excess protein can definitely make you feel/look bloated! it becomes rough on your digestive system which can in turn make you bloated. Also, excess protein is converted to glucose - yes this process is why protein has a high thermic effect but its inefficient and may also contribute to that bloated feeling. I would put your protein at 250g which is a bout 1.75g per lb of LBM. I kept this a little higher because you may in fact be slightly less carb tolerant than many and keeping protein high will lessen your carb requirements for the day.
-Your carbohydrates seem pretty low. about 150g or 1g per lb of LBM. you are eating a lot of fiber as well. Too much fiber can make you bloated and rip up your digestive system a bit. I would put your carbohydrates at 250g on training days and 150g on non training days. that's 1.75g/lb LBM and 1g/lb LBM respectively.
-Ditch the almonds and the orange for now. They are okay snacks but I'd put you at 5 evenly balanced meals throughout the day and then see where you're at after a few weeks.
-50g protein per meal from lean sources (whey, egg whites, chicken etc)
your last meal can be a slightly fattier protein source like steak, salmon or some whole eggs. I wouldn't go about ~15g of fat here though. It is best to have the fattier meal as your last meal because you won't be having any starchy carbs here. Fat and carbs tend not to work well together unless you have a really fast metabolism. Keeping fat to a minimum (EFA'a and a little saturated fat) and carbs as high as you can without spilling over will keep you full, strong and feeling better.
-keep eating your green veggies for fiber and choose fibrous starchy carbs for your main carb sources. I would structure your carb intake to have your largest carb meals be meal 1, pre workout meal and post workout meal. something like this:
meal 1: 75g carbs (breakfast)
meal 2: 25g carbs
meal 3: 75g carbs (pre)
meal 4: 75g carbs (post)
Meal 5: veggies
On non training days keep your carbs around 150g and prioritize them in your first few meals.
-Alex
