Nutriton question

[noz1989]

Hello guys!

I am 20 to 21 years old, i am 5' 11'' tall and i weight abt 177 lbs. I workout abt a year and a half and my bodyfat is around 9%-10%. My maintainance is about 3000 Kcals.

My workout is:
Monday - Shoulders
Tuesday - Back
Wednesday - off
Thursday - Chest
Friday - Legs
Saturday - Arms
Sunday - off

I finished my cutting period a week ago, and from now on my goal is to put some muscles while maintaining my bodyfat until May 2011(about one year).

Well my question is... How to make my diet more effective so as to achieve this goal.


I have 2 nutrition plans in my mind!

The first one is to separate my meals in P+F & P+C

E.g.
1) P=40g + C=70g + F=10g + some fibre
2) P=45g + F=30g + some fibre
3) P=50g + C=70g (prewo)
4) P=40g + C=110g (postwo)
5) P=50g + C=70g
6) P=30g + F=30g + some fibre

Total= P=255g C=320g, F=75g(icluding trace fats)

My aim is to control insulin and to load with carbs in postwo meals so as to take advantage of the anabolic window.

But My problem with this one is that in periworkout meals i have too much Carbs, and i wonder if it would be better to break my carb intake evenly throughout the day except for the last meal.

My 2nd thought is this:

1) P=40g + C=60g + F=20g + some fibre
2) P=45g + C=60g + F=20g + some fibre
3) P=50g + C=60g (prewo)
4) P=40g + C=80g (postwo)
5) P=50g + C=60g + F=20g
6) P=30g + F=20g + some fibre

Total: P=255, C= 320, F=80g

Carbs and fats are broken down evenly.

So I am confused and don't know what to do! Please give me your advice!

PS My food choices are these:

Protein: egg whites, turkey, chicken, whey, yogurt and sometimes beef
Carbs: Orange(in the morning), bananas(postwo), oats, brown rice and potato
Fats: egg yolk, flaxseed oil, olive oil, almonds and walnuts.

 

[Phineas]

Hello guys!

I am 20 to 21 years old, i am 5' 11'' tall and i weight abt 177 lbs. I workout abt a year and a half and my bodyfat is around 9%-10%. My maintainance is about 3000 Kcals.

My workout is:
Monday - Shoulders
Tuesday - Back
Wednesday - off
Thursday - Chest
Friday - Legs
Saturday - Arms
Sunday - off

I finished my cutting period a week ago, and from now on my goal is to put some muscles while maintaining my bodyfat until May 2011(about one year).

Well my question is... How to make my diet more effective so as to achieve this goal.


I have 2 nutrition plans in my mind!

The first one is to separate my meals in P+F & P+C

E.g.
1) P=40g + C=70g + F=10g + some fibre
2) P=45g + F=30g + some fibre
3) P=50g + C=70g (prewo)
4) P=40g + C=110g (postwo)
5) P=50g + C=70g
6) P=30g + F=30g + some fibre

Total= P=255g C=320g, F=75g(icluding trace fats)

My aim is to control insulin and to load with carbs in postwo meals so as to take advantage of the anabolic window.

But My problem with this one is that in periworkout meals i have too much Carbs, and i wonder if it would be better to break my carb intake evenly throughout the day except for the last meal.

My 2nd thought is this:

1) P=40g + C=60g + F=20g + some fibre
2) P=45g + C=60g + F=20g + some fibre
3) P=50g + C=60g (prewo)
4) P=40g + C=80g (postwo)
5) P=50g + C=60g + F=20g
6) P=30g + F=20g + some fibre

Total: P=255, C= 320, F=80g

Carbs and fats are broken down evenly.

So I am confused and don't know what to do! Please give me your advice!

PS My food choices are these:

Protein: egg whites, turkey, chicken, whey, yogurt and sometimes beef
Carbs: Orange(in the morning), bananas(postwo), oats, brown rice and potato
Fats: egg yolk, flaxseed oil, olive oil, almonds and walnuts.

First of all, thank you for the detail in your post. It makes it very easy to give advice! Now to your post.

Is there a reason you're separating nutrients? Why don't you want to eat fat in your pre- and post-workout meals?

I don't think your pre-workout meal has too many cabrs. Your post-workout meals has 40g more. If anything, I'd switch them. Carbs after are good, but the better plan is to fuel an intense training session. My pre-workout meal will usually contain a good 100-120g carbs.

There's nothing wrong with eating carbs at night. The reason a lot of people don't do this is is because for some carbs induce hunger, which of course will impede on attempting a good deep slumber! Ultimately, fat gained is determined by how many calories you're consuming. Remember, with bulking and cutting it doesn't matter what nutrients you're eating when; it's calories in vs. calories out.

There was some debate on the board recently about meal frequency and whether it can affect metabolism and fat storage/oxidation. Several people presented scientific evidence that meal frequency has no bearing on metabolism and that it's really just total calories that matters. Honestly, researchers can say what they want but I just don't buy it. Maybe the meals don't have a biological effect on metabolism, but I would imagine the stress induced by satiety issues after several hours without eating would at least cause detrimental physiological reactions, potentially leading to fat metabolism.

But I digress -- eat at a frequency comfortable for you. However, as long as you're covering your calories, macros, and vitamins/minerals you're golden.

 

[noz1989]

Thanks for the answer!!!

Well, i thought that c &f separation will help with insulin control etc.

As for the fat in pre/post workout I prefer not to have fat in these meals due to the fact that fat slows digestion! But not a big deal!

Finally, i decided to go with the 2nd plan! Seems to be more ballanced and solid!

Thank you anyway!