I'm trying to make a body recomposition meal plan, but when I found a calculator online it gave me some numbers I wasn't really expecting. Are the macros right for what I need or is the calculator just a piece of junk?
Thank you and AntM1564. I think I found somewhere on average being around 2800 kcals to maintain 175 lbs (which is my goal weight). So you say 190 grams of protein a day to still build muscle even if I want to drop down to 175?A calculator is just that. A calculator. An online toll will not be accurate it is just a general recommendation or guideline. Every single calculator you will use will be different.
Your best bet as AntM1564 said is trial and error. I don't see a huge reason why you would want to swing kcals by over 1,000 kcals each day, Maybe 100-300 at most but that is totally personal preference on how you want to do that. The key factor is
1) A slight surplus in a recomp to help maintain or slightly gain weight and LBM
2) Trial/Error on what you need to gain and recomp
3) 1g/lb of protein (i would up protein to 190g minimum both days)
4) at least 20% fats on both days (maybe more on non training days and more carbs on training days) since you want to cycle
5) Be patient, it will take time to figure out what you need.
If you want to start with 3000/2500 (Workout/Non) thats fine, adjust after 2 weeks on the scale/mirror and see the changes. The scale is the least valuable tool. At the end of the 7 day week the amount of surplus you get over the weekly average is what matters not how you swing on a day to day basis. If you want to eat the same kcals everyday you could, if you want to swing like you are doing now you can, if you want to not swing as much but still take the weekly average to see how many kcals you are eating you could shorten the gap (like 3000/2500) eating more on rest days may aid you with recovery and performance on a day to day basis.
My 2 cents.
Thanks for the advice.175-190 would be fine 1g/lb is a good general recommendation.
Minimal. if you are making logical choices for food (See The dirt on clean eating article)Are the sugar and sodium contents as important as the macros for diets or as long as I'm hitting my macros that's all that really matters?
Alright thank you so much man. I'll take a look at that article and formulate a new plan.Minimal. if you are making logical choices for food (See The dirt on clean eating article)
Sodium is fine, you should be spicing all your foods.
here is the article
http://wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/
Your diet should be composed of mostly whole foods and micronutrients. once you make logical choices for most of your kcals protein/fats/carbs/fiber then you can include other sources
Minimal. if you are making logical choices for food (See The dirt on clean eating article)
Sodium is fine, you should be spicing all your foods.
here is the article
http://wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/
Your diet should be composed of mostly whole foods and micronutrients. once you make logical choices for most of your kcals protein/fats/carbs/fiber then you can include other sources
What would be a good amount of carbs for recomp?Wholly frickin carbs... For recomp? Is that real life
Alright. I'm making my own diet plan and right now without the inclusion of dinner I'm at 187 on carbs. Should I add in some carbolean or some carb powder to a protein shake before bed?Best thing to do on a recomp is to choose either to carb backload or carb cycle, or a combination of both.
The carbs in that calulator are WAY too high for a recomp, from my personal experience.
Edit: What I personally do is eat fairly low carb all day. Then I have some simple carbs mixed in my pre/peri workout drink, with BCAAs, to fuel my workout (I train at night). Then I have carbs + protein post workout, and then again in another meal post workout. I have about 300g of carbs on my workout days. Much less on my off days. I usually adjust as things progress. If I want to cut a bit more, then I consume fewer carbs, but if my training is very intense, then I keep the carbs up on those days.
There is no generic amount. Everyone is different. Keep carbs as high as possible while still recomping. That is the best bet.What would be a good amount of carbs for recomp?
I will be lowering them on non-workout days
Eat your carbs, . Save liquid carbs for peri workout nutrition if needed. If you are well fed and have an adequate pre-workout meal it may not even be necessary.Alright. I'm making my own diet plan and right now without the inclusion of dinner I'm at 187 on carbs. Should I add in some carbolean or some carb powder to a protein shake before bed?
I don't do a pre workout meal. I've had this fear that I will throw up if I eat before hand. What do you recommend for a preworkout meal?Eat your carbs, . Save liquid carbs for peri workout nutrition if needed. If you are well fed and have an adequate pre-workout meal it may not even be necessary.
Any food source that settles easy on YOUR StomachI don't do a pre workout meal. I've had this fear that I will throw up if I eat before hand. What do you recommend for a preworkout meal?
Alright. I'll do just that. Thanks for all the help, man!Any food source that settles easy on YOUR Stomach
Just like what diet works for me may not work for YOU
the human body is not a textbook. You need to see what sources digest very easy on your system , which will vary from person to person
try multiple things
trail mix, granola, bagels, bread, rice, potatoes, cream of rice, cream of wheat, oatmeal, banana's, berries for carbs
nut butters, oil's, avacado, nuts for fat sources
eggs, whey protein, yogurt, chicken, beef
try any combinatoin and see what works best for you. A fear does not always indicate it will happen. Some things settle easier for others. Someone may bloat easy off oatmeal and i know people who can eat a bowl of oatmeal and train 5 minutes later no problems. Personal preference.
It's optimal to eat about 2 hours before training, gives everything a chance to settle and leave your stomach for the most part, and nutrients will be in your bloodstream.I don't do a pre workout meal. I've had this fear that I will throw up if I eat before hand. What do you recommend for a preworkout meal?
Not everyone who trains upon waking has time to wait 2 hours to eat and then train. For example a lot of people train upon waking, if i train at 5 a.m. i am not going to wake up at 3 a.m. in the middle of my sleep to eat something and try to go back to bed before i workout.It's optimal to eat about 2 hours before training, gives everything a chance to settle and leave your stomach for the most part, and nutrients will be in your bloodstream.
Your preworkout meal should not literally be right before training or you'll likely feel nauseous and lethargic with a stomach full of food.
It's optimal to eat about 2 hours before training, gives everything a chance to settle and leave your stomach for the most part, and nutrients will be in your bloodstream.
Your preworkout meal should not literally be right before training or you'll likely feel nauseous and lethargic with a stomach full of food.
I plan on working out at 4:30 am CST, so I agree with Solution, I'm not waking up at 2:30 to eat, go back to bed then try and get back up in 2 hours to work out.Not everyone who trains upon waking has time to wait 2 hours to eat and then train. For example a lot of people train upon waking, if i train at 5 a.m. i am not going to wake up at 3 a.m. in the middle of my sleep to eat something and try to go back to bed before i workout.
This is where your liquid carbs (Peri-workout carbs) may be of benefit and BCAA's prior to a fasted training session to help with energy & Recovery. You could try around 25-50g split between pre/intra workout of HBCD (High branch Cyclin Dextrin, Waxy Maize Starch) which are 2 good liquid carbs or carb powders to invest in. not 100% necessary but could "Help" you.I plan on working out at 4:30 am CST, so I agree with Solution, I'm not waking up at 2:30 to eat, go back to bed then try and get back up in 2 hours to work out.
Alright gotcha. In the case of missing AM workout, but can do it after work, say around 4, should it be heavy carbs in the morning?This is where your liquid carbs (Peri-workout carbs) may be of benefit and BCAA's prior to a fasted training session to help with energy & Recovery. You could try around 25-50g split between pre/intra workout of HBCD (High branch Cyclin Dextrin, Waxy Maize Starch) which are 2 good liquid carbs or carb powders to invest in. not 100% necessary but could "Help" you.
I would also suggest if you train in the AM to make your largest meal or a heavy carb meal your last meal of the night to help fuel and store your glycogen stores for AM Training.
Just personal preference man. Some people train fine off P+F and you could eat the majority of your carbs post-workoutAlright gotcha. In the case of missing AM workout, but can do it after work, say around 4, should it be heavy carbs in the morning?
Alright. Thanks again man for all the help.Just personal preference man. Some people train fine off P+F and you could eat the majority of your carbs post-workout
Or you could distribute carbs evenly over all meals. Again you have to find what works for you. Everyone is different, nobody is the same. Trial/error
Gotcha. Thanks for the tips you guys. I'll definitely pick up some carb powder this weekend and implement the new plan come Monday.Yup, in that case for morning workouts, I'd train with BCAAs + liquid carbs. I use a carb blend powder like Inifinit-E from Millenium Sport. Works great. It's a staple of mine.
But I only use carbs peri-workout when my training will be very intense (which it usually is), otherwise training fasted in the morning with BCAAs is totally fine.
The Solution is also 100% correct. It will come down to what you find works best for you in regards to how many carbs you intake, and if you want to train fasted or not.
If you are carb-backloading, you will be training in the morning with a full glycogen reserve btw.