carb cycling

[OTG85]

Built this a link to a diet that almost match up perfect to my daily macro. what you think of this http://www.ironmagazineforums.com/diet-nutrition/6620-male-cutting-plan-meals.html

 

[Built]

It does? What macros does this break down to?

 

[OTG85]

It does? What macros does this break down to?

daily cals. 2339, fat 72g, protein 265 g ,carbs 172

on lower carb days I will cut out some carbs to get it to the macro you showed me for low carb days and add a little more fat on days it requires it.I will add a extra serving of protein somewere to get to about 2500 cals.
56g protein x 4=208+2339(2547) just a ruff idea you gave me the macro now I just need to play around with the food to get it on point.

 

[Built]

Okay, just so we're clear: you don't HAVE to stick to those macros. I offered you a selection of options - some like fats lower, some don't and you will just have to fiddle with it to see where you're more comfortable.

That post is from a number of years back, when conventional wisdom was that multiple small meals were somehow beneficial for dieting (they aren't). You may however be one of those folks who find this way of eating comfortable. I try not to eat until about 11 or noon these days, so I can concentrate my food into a smaller window. This is fine too, okay? Just as long as you can stick with a deficit, any way you do it will work.

 

[OTG85]

Okay, just so we're clear: you don't HAVE to stick to those macros. I offered you a selection of options - some like fats lower, some don't and you will just have to fiddle with it to see where you're more comfortable.

That post is from a number of years back, when conventional wisdom was that multiple small meals were somehow beneficial for dieting (they aren't). You may however be one of those folks who find this way of eating comfortable. I try not to eat until about 11 or noon these days, so I can concentrate my food into a smaller window. This is fine too, okay? Just as long as you can stick with a deficit, any way you do it will work.

cool so basically will be a trial and error thing

 

[Built]

Within the required parameters (it has to be a deficit on average, you have to hit your protein and fat minimums, again on average), the rest is trial and error, yes, to find the right macronutrient mix and spread (ie high/low carb/calorie days) that works with your goals, training and lifestyle, and the appropriate calorie-level for continuing losses.

 

[OTG85]

Within the required parameters (it has to be a deficit on average, you have to hit your protein and fat minimums, again on average), the rest is trial and error, yes, to find the right macronutrient mix and spread (ie high/low carb/calorie days) that works with your goals, training and lifestyle, and the appropriate calorie-level for continuing losses.

thank's bro!!! I knew all that math would come in handy one day

 

[Built]

thank's bro!!! I knew all that math would come in handy one day

Right back at you, bro.

"Math is tough"
- Barbie

 

[DaMayor]

Right back at you, bro.

"Math is tough"
- Barbie

Bro...heh heh.

 

[OTG85]

been 3 days now so damm hungry

 

[Built]

legendkiller, describe exactly what you are eating, and the timing of that food.

What macros have you run for each of those days?

 

[OTG85]

legendkiller, describe exactly what you are eating, and the timing of that food.

What macros have you run for each of those days?

I dont have my notebook with me I'm at work right now.But I been eating
2400 cals a day 270g protein 162g carbs

 

[OTG85]

eal #1
1 whole eggs + 5 egg whites
1/2 cup oatmeal before cooking
1 slice of wheatbread sugar free jelly
1 TBS Flax Oil

Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawbeeries, 4 TBS whipping cream (2 oz.), and 12-oz water



Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4
2 Scoops protein powder
4-6 strawberries (frozen)
4 TBS whipping cream
12 oz water
or
4 oz chicken breast and 4 oz beef, 1 apple

Meal #5
8 - 10 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil

Meal #6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 4-oz chicken breast and 4 oz beef, 1 apple

Or: 2 Scoops protein powder, 4 TBS whipping cream, 12 oz water

 

[Built]

Why so many meals? What time do you train?

 

[OTG85]

Why so many meals? What time do you train?

between meal 1 and 2,two of my meals are just protein 2 & 4

 

[Built]

Ditch the flax oil and get some fish oil.
Ditch the whipping cream in "meal" 2. Save those fat calories for later.
Have butter on your sweet potato, and some walnuts.

Instead of having so many small meals, try eating less frequently but with larger meals. Must you train in the AM? Are you hungrier at night or in the AM?

 

[Life]

I generally do what Built does which is to say I wait until 12-1 to eat. I'll eat four meals or so (Depending if its a training or non-training day) and stop eating around 9PM. Takes a few days to adjust but it makes it a hell of a lot easier in the long run.

You could train fasted on BCAA's and have your first meal after that.

 

[OTG85]

Ditch the flax oil and get some fish oil.
Ditch the whipping cream in "meal" 2. Save those fat calories for later.
Have butter on your sweet potato, and some walnuts.

Instead of having so many small meals, try eating less frequently but with larger meals. Must you train in the AM? Are you hungrier at night or in the AM?

will do I have to train in the am because of work.Iam hungriest at night

 

[OTG85]

I generally do what Built does which is to say I wait until 12-1 to eat. I'll eat four meals or so (Depending if its a training or non-training day) and stop eating around 9PM. Takes a few days to adjust but it makes it a hell of a lot easier in the long run.

You could train fasted on BCAA's and have your first meal after that.

ouch

 

[Merkaba]

built thank you brother,I will make you proud

Um, Built is a lady...probably still more of a man than you but still 100% lady...and don't you forget it boy!

 

[OTG85]

Um, Built is a lady...probably still more of a man than you but still 100% lady...and don't you forget it boy!

Built is awsome very knowledgeable

 

[Merkaba]

We'll see if you need to be banished to a lesser than forum. We'll get back to you later about your insubordination.

 

[OTG85]

We'll see if you need to be banished to a lesser than forum. We'll get back to you later about your insubordination.

 

[jmorrison]

god I'm look like a queer writeing everything down but let them say something Anyway thanks 4 the advice bro's.

Fuck it bro, looking homo now will get you looking jerked and desirable later.

 

[jmorrison]

Built is a jerked and desirable lady-type. Worship her and listen to her, and you too will be jacked.

WWBD?

 

[OTG85]

Built is a jerked and desirable lady-type. Worship her and listen to her, and you too will be jacked.

WWBD?

 

[Merkaba]

plus frankly you really won't look homo...you'll look like somebody with a fucking plan...unlike 99% of the others

 

[OTG85]

plus frankly you really won't look homo...you'll look like somebody with a fucking plan...unlike 99% of the others

yes you right about that bro