I alternate my meals so metabolism and digestion can be given a break. meaning non workout days 5-6 meals depending on when I get up. workout days every 3 hours on the dot til post workout time then shake then wait an hour and a half and eat a normal meal then eat right before bed. Easy way i found to break down meals are by caloiric need
3600-3800 BMR +activity level for 200 lbs lean male
training days
breakfast 15% caloric value 40/40/20
meal 2-4,50/20/30 - p/c/f - 10%
preworkout 45/45/10 - 10%
preworkout bed time 10% - 60/10/30
post workout 20% 30/65/5 carbs depend on body worked
post workout 2 15% late night workout (50/20/30) morniing workout (40/40/20)
3100--3200 (maintence
Off days cardio days (30-40 mins)
6 meals about 500 caloires
40/40/20 meals 1,3 -glyogen replenishment
50/20/30 meals 2,4
50/10/35 meals 5,6 fiberous veggies only
sat will be refeed days not cheat days
20 times body weight carbs
30/60/10 - pcf every 2 hours lowest fat i can handle
well may be one cheat meal before 5 pm and after that ma tamper to greens
Hope this helps people to acheive their goals
untill i get my eating plan this is what I'm following
3600-3800 BMR +activity level for 200 lbs lean male
training days
breakfast 15% caloric value 40/40/20
meal 2-4,50/20/30 - p/c/f - 10%
preworkout 45/45/10 - 10%
preworkout bed time 10% - 60/10/30
post workout 20% 30/65/5 carbs depend on body worked
post workout 2 15% late night workout (50/20/30) morniing workout (40/40/20)
3100--3200 (maintence
Off days cardio days (30-40 mins)
6 meals about 500 caloires
40/40/20 meals 1,3 -glyogen replenishment
50/20/30 meals 2,4
50/10/35 meals 5,6 fiberous veggies only
sat will be refeed days not cheat days
20 times body weight carbs
30/60/10 - pcf every 2 hours lowest fat i can handle
well may be one cheat meal before 5 pm and after that ma tamper to greens
Hope this helps people to acheive their goals
untill i get my eating plan this is what I'm following
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