Vets/Mods, meal help please!

[COASTAL]

Hey fellas, I w-out at 11:00a.m. How should I time my meals (eat 7 meals including post shake)and how should I arrange my carbs(eat 400-450/day)since I w-out so early in the day? Also do you guys just skip your post w-out meal on non trng days and eat less cals.? Thanks! This board is great w/ quick replies!
COASTAL

[archive_Ulter]

This is really going to depend on if you are bulking or cutting or neither.

[COASTAL]

Yeh bro, I'm bulking!
COASTAL

[Decaman]

OK so your bulking and may i say quite plainly you will skip no meals on any days if you are bulking, in fact add one on training days. Arrangement of carbs in this instance really does not matter with the exception of post workout when you most definitely will need them and the meal following that. I dont know how carb sensitive you are but even when i bulk the meal before bed will include only protein and fat to slow down digestion. So these are really the only times you will "arrange" carbs if you want to call it that. I dont know your stats but your carbs seem a little low for bulking, then again i dont know how much fat your taking in or protein. Basically you should be looking to consume protein, carbs and fat in some sort of balance for each meal wi ththe exceptioni mentioned above. If your not all that carb sensitive a little oatmeal beofre bed is good also.



DECA- IT'S WHATS FOR DINNER!

[COASTAL]

OK, I'll be taking in 400gr protein and 40-50gr. fat. Around 3850 cal on w-out days, slightly less on non-trng days. I'm 6'0" 190lbs about 8% bdyft.
Should I skip the post trng meal, which would be my 7th meal on non-training days??
COASTAL

[archive_Mr. Nobody]

I like to combine protein with either fat or carbs, never combine fat and carbs. For your post workout meal on non-training days I would stick to protein with fat, training days carbs plus protein. That way you get the best of insulin.
Carbs mean mostly low G.I. carbs during the day and high G.I after workouts. Fat means flax, olive, walnut, canola.....

Disclaimer:
Mr. Nobody is presenting fictitious opinions and does in no way, shape or form encourage, use nor condone the use of any illegal substances or the use of legal substances in an illegal manner.
The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advise.

[Decaman]

I am not understanding what your saying. You dont find it best to eat a balanced meal of fairly high protein some carbohydrates and a small amount of fat? We are not talking extreme amounts of fat with the carbs, for instance if you were to have 6-8 ounces of lean red meat, this is going to include 7-10 grams of fat, add a potato or two and the protein is in the meat obviuosly. I can see making more adjustments when looking to shed bf and timing with fat and carbs can be critical there, but for his purposes it would be best to have as many balanced meals with fat protein and carbs per day as he can, with the exceptions being the post workout meal and before bedtime. If he was to use the specific fats you mentioned combining healthy fats with carbs usually isnt really a problem, its the unhealtly fats that cause all the problems. For bulking purposes i willusually use a 25% ratio of fat so he is looking at around 110 grams of fat give or take a few grams, personally i would much rather take in smaller amounts of fat 6 or 7 times a day, and maybe a medium amount amount bedtime with protein.



DECA- IT'S WHATS FOR DINNER!

[COASTAL]

YOU RECOMMEND THIS HIGH OF FAT CONTENT EVEN WHLIE ON A COURSE OF AS? IF SO WHAT % OF CARBS AND PROT. DO YOU RECOMMEND FOR BULKING??
COASTAL

[user24]

The only thing I don't agree here is that you should lower your food intake on off days. Your off days is the time when you are recuperating, and growing the most, so why deprive your body of quality nutients when it needs them the most?
You're talking about reducing the diet by one meal on off days, I'd say add one when resting.

Just an opinion.

[Decaman]

You can keep it reasonable and go 50-30-20 if your not comfortable at 25% on the fat. You have to tinker with this, you may need more protein and less carbs or vice versa. The original numbers i gave you would be a good starting point though. As long as your bf isnt going thru the roof and your gaining some quality weight you'll be fine, if not you make the adjustment and see. This will hold true for total calories also( incidentally this would be your starting point - you'll need to figure how many you need to grow), you will have to find that range that allows for some quality growth, if your bf is up 2-3% in 2 weeks your obviously going to need to change some things.



DECA- IT'S WHATS FOR DINNER!

[COASTAL]

THANKS USER24! ANYONE ELSE W/ AN OPINION ON THIS?
COASTAL

[archive_Mr. Nobody]

ok, let me rephrase here. When I am saying combine protein with either fat or carbs I am talking very little fat, not 0 (except post workout) or very little carbs. I like to play with my insulin levels and manipulate them to work for me not against me.
Example:
Morning, I eat fast acting protein as in whey to start protein synthesis as soon as possible, but combine it with fruit (to help refilling liver glycogen) insulin levels will rise slowly.
In order to stay insulin sensitive I like to keep the levels relatively low during the day. I am however getting some fat from the whey protein. Fat storage should stay at a minimum.
Mid morning: protein shake with flax
Lunch: Huge can of tuna with oilve oil mixed into my salad.
Mid afternoon: Whey protein with malto and ala and creatine (1 hour before w/o), now I want insulin to rise.
workout: more malto mixed in my water, insulin is high (awesome pumps btw)
post workout: a whopping serving of whey with another big load of malto, creatine and ala, insulin very high, ala facilitates nutrient shuttling together with the post workout sponge effect, feeling extremly pumped.
dinner: lean meat with rice or potato and more ala
no shake before bed (makes my stomach upset and I have enuf protein in me at that point anyways)

This is how I do it whether I diet or not. When I bulk, I will increase the calories but eat the same way (and maybe add slin to my post w/o shake)
Works for me after I grew tired of putting on too much fat on bulking cycles.

Disclaimer:
Mr. Nobody is presenting fictitious opinions and does in no way, shape or form encourage, use nor condone the use of any illegal substances or the use of legal substances in an illegal manner.
The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advise.

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[COASTAL]

ALRIGHT SO ON NON TRNG DAYS DO YOU JUST SKIP THAT PRE & POST W-OUT MEAL ALTOGETHER SINCE THERES NO NEED FOR AN INSULIN SPIKE??
COASTAL

[archive_Mr. Nobody]

No I dont skip the meals, I skip the high GI carbs and replace them with either fat or very low GI carbs. I also sometimes include oatmeal in lieu of fruit at breakfast on non training days

Disclaimer:
Mr. Nobody is presenting fictitious opinions and does in no way, shape or form encourage, use nor condone the use of any illegal substances or the use of legal substances in an illegal manner.
The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advise.

[COASTAL]

THANKS FOR ALL THE INFO!
COASTAL