The night before I weighed myself at 190 pounds and did the calculations and came up with this for my high day.
~475g of carbs
~237g of protein
~very little fat
My meals went as:
Breakfast: 6 egg whites, 1 c. oatmeal, 1 c. milk
Mid-morning: 1 c. rice, 2 chicken breasts
Lunch: 1 c. rice, 2 chicken breasts (the other half of the little caserole I had made, failed to eat all of it though, salad
Pre-workout: 50g protein shake, 2/3 c. yams
Post-workout: spagetti
Supper: 2 fish fillets, salad
Pre-bed: 1/2 c. cottage cheese
This added up to 488g of carbs, 288g of protein, 16.5g of fat, but I probably got a little less of the carbs/protein.
Any tips? I am having trouble finding ways to get that many carbs in without getting bored of what I’m eating. For my range of carbs/protein/fats for each of the high/medium/low days, do I need to pick a number (top of the range or low), or do I just need to keep it in between.
Example: high day, 2-3g carbs per lb. bodyweight. Do I do 2, 3, or 2-3?
Any tips on following this diet would be appreciated.