Help with Macronutrient Timings

Training Beginners
1

Hi all.

I’m in the process of tightening up my cutting diet and would very much appreciate a little help on one area.

I’ve worked out how many calories I need to eat and what percentage of each macronutrient I need to eat. However, I do not know when to eat these macronutrients. I do not know when, for instance, I should eat more fat, when I should eat more carbs, how much of my daily protein ration should be in my breakfast etc…

Moreover, the literature on this topic is frustratingly contradictory. I would appreciate some straightforward, no bullshit answers, backed up with cites.

Thanks in advance.

P.S. - All prepatory research has been conducted. Stickies have been poured over, numerous external websites have been consulted. I’m still none the wiser as to the timings of my meals.

2

Protein: Every meal
Fats: Every meal without carbs.
Carbs: few, and in this order of priority

  1. During your workout.
  2. After your workout
  3. Breakfast
  4. Morning.

Does that answer your question?

3

Beginners shouldn’t be worried about macronutrient timings. Focus on eating the right foods in the right quantities first, then worry about that once you start to see progress. However, the rule of thumb is the first 1/2 of your 5-7 meals should be protein and carb based, while the 2nd half should be protein and fat based.

4

I think even CT said the whole P+F and P+C thing was overrated.

It threw me off when planning meals because I’d get a total of 150g of fats per day, and if I do three P+F meals that’s 50g of fat per meal…just doesn’t make sense.

I think the OP should just split the fats among the total meals - e.g. divide by 5-6-7 meals - and throw in carbs for the last meal of the day, then PWO, then breakfast (in that order of priority depending on body fat levels, high BF meaning only last meal, lower BF meaning PWO also, etc).

CT wrote about this in the bodybuilding forum.

5

[quote]Otep wrote:
Protein: Every meal
Fats: Every meal without carbs.
Carbs: few, and in this order of priority

  1. During your workout.
  2. After your workout
  3. Breakfast
  4. Morning.

Does that answer your question?[/quote]

I’m cutting right now and I am doing this pretty much. Its working fine, and slowly I am getting used to not even thinking about carbs. I went to the store today and I didn’t even get bread. If I do eat them, its oatmeal or fruit in the morning and some Surge (high carb pwo drink if you’re unfamiliar) during and post workout, and maybe some sweet potatoes/brown rice with my post workout meal. The fat is kinda just melting away.

Some people handle carbs better than others though, and the only way to find out is to experiment and see how you react to weaning off of them.