Carbs per meal

Bigger Stronger Leaner Competitive Bodybuilding
21

Terry

thanks for the awesome reply thre bro

Ok so it’s my turn haha well i do have a few questions, right.

if my fat needs are 65 g and that’s split 32g per P=F are you saying my P+C’s should have 0 fat? I would find that impossible since my staple carb is oatmeal and even my protein shakes have 2g of fat
i usually keep fat <10g for my P+C’s (oatmeal has about 5g per serving then protein sources on the top of that…)

So if i say i have4 P+C’s with 5g fat each for example then that’s 20g-25g of fat gone for the day so my 2 P=Fs should be about 20g Fat?

Secondly I like the idea of some protein early in the morning and then going back to bed, Would you add fat in this? Say a shake with some EFAs or a couple of boiled eggs?

Ok so what do you think of the following plan:

5am Protein (with possible fats)
6:30am Cardio
7:30am P+C
8:30am Protein Source+Oatmeal
12pm Salmon+fiberous veggies
4pm 2 Hard Boiled Eggs, Mayo, Salad + 1 spoon of EFAs
7:30 pm Training
9pm Surge
10Pm Chicken Breast and Sweet Potato (for example)

Does that look right, thinking about this kinda seems complciated… i really dont want to rely too heavily on supplements and would rather get most (Apart from postworkout protein) from whole foods.

What do you think?

Thanks in advance

22

i just re read what you wrote about not wanting to optimise my eating pattern and i also remember you saying i need about 4-5 P+Cs for my training so

how about this:

Protein
Cardio
PW shake
P+C
P+F
P+C
Training
Surge
P+C

any thought? how many carbs do u think i should aim for per day?

23

Round 2, huh? Or is it Round 3?

Take a look at this . . .

.5:00 P+F (25gP/15gF)(Low-carb protein shake)
.6:30 AM Cardio
.7:30 P+C (25gP/50gC) (Starchy carbs)
.8:30 P+C (30gP/50gC) (Green veggie carbs)
12:00 P+F (30gP/20gF)
.4:00 P+F (30gP/20gF)
.7:30 PM Training
.9:00 P+C (25gP/49gC) (Surge)
10:00 P+C (30gP/50gC) (Starchy carbs, not green veggie carbs)

I don’t have the numbers dialed in perfectly yet, but the basic structure of what you’re doing is getting a protein shake in before your AM cardio/weights. After AM cardio you’re getting in 2 P+C meals. After PM training you’re getting in 2 P+C meals (one Surge, one P+C meal with starchy carbs). You’re getting your carbs in in the morning when you’re most insulin sensitive and PWO, the other time you’re most insulin sensitive.

What’s the benefit of being insulin sensitive? More of the carbs you eat get stuffed into the muscles and less spill over into fat storage.

In answer to your question, you can add 1T (15g) of flaxseed oil to your shake. Just deduct it from you daily allotment.

In answer to your other question, you caught me. (grin) No, it’s not 32.5g of fat in each of 2 P+F meals. There’s going to be a little fat in every meal you eat. Keep the fat in P+C meals to <5g (as per JB). Divide up whatever is left over into those 2 P+F meals).

How many carbs? There’s no way to do this but take an educated guess. From memory, Boxer Al had very high carb requirements (250-350g). Myself, similar LBM, I need about 75g per 90 minutes of low to medium intensity cardio. You do twice the amount I do (and at a higher intensity), so I’m going to recommend 200g per day. It’s a nice number, round figure, but it’s just a starting point. Give it a week or two to settle in. If you find energy levels are low/flagging, you need to increase your carbs by 25g per day, roughly divided into your 4 P+C meals.

To recap the numbers above, you’re getting:

Protein 195g
Carbs 199g
Fat 55g

The reason fat is low (less than the 65g I recommended) is because you’re going to get a few grams in your P+C meals. The 55g I have listed plus the few grams you get here and there should add up to 65g.

The 50g of carbs per P+C meal can always be adjusted down to 45g so that you can get a few carbs in your P+F meals (<10g/per meal).

At this point, just fit in the things you like to eat into the slots and hit your numbers.

How does this sound to you?

24

sounds good to me

At the moment however my knee is giving me grief so mornin HIIT and cardio is a bit difficult so i will cut my carbs back slightly i think

Thanks for all your help terry :slight_smile:
i’ll give that a shot and let u know how i get on :smiley:

25

terry thanks for all the help just a quick question

how about an MRP right after morning cardio and then some oatmeal and proetin after that?

Also any chance of putting up a sample day of food there for me to see what is good to eat?

Thanks a million!!!

26

How about an MRP right after morning cardio and then some oatmeal and protein after that?

Short and sweet? Nope! (grin)

An MRP is a meal replacement, so it has protein, fat and carbs in a combination that won’t necessarily help you achieve your goals. They’re great for convenience and great for a kid who just needs to eat and eat and eat to put on weight, but not good for what you’re trying to achieve.

After morning cardio or weights, get that P+C meal (keeping fat to less than <5g). Remember, you’re walking a tight rope. You want to maintain energy levels, maintain (or add to) LBM and lose fat. Since your BF% is as low as it is, you’re going to have to eat to hit numbers, rather than eating for convenience.

. . .any chance of putting up a sample day of food there for me to see what is good to eat?

DA, there are only two thing involved in the nutritional plan/approach I recommended to you: 1). Hit your numbers 2). Pick from foods you enjoy eating. I’ll make you a counter offer, though. If you put up a sample (with the nutritional breakdown), I’ll take a look at it. (grin)

Just remember there are 4 types of carbs that you need to choose from:

  1. Starchy carbs (sweet potatoes, brown rice, oatmeal)

  2. Green veggie carbs (broccoli, asparagus, summer squash, spinach, cabbage, brussel sprouts, bean sprouts, lettuce, onions, garlic, sweet peppers, etc.)

  3. High glycemic carbs (Surge, maltodextrin, dextose; uses ONLY PWO)

  4. Cheat meal carbs (cake, cookies, donuts, chips – all those things you dream about during the week)

Just make sure you’re using the right carbs at the right times. It matters!

One last question for you. What are your goals? How much weight/BF do you want to lose? What BF% do you want to carry?

Was that ONE last question?!? I guess I need to work on my counting skills. (grin)