Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[Narkissos]

Thanks for replying, I will go with the 150g carbs daily with every 3rd day bump up 100g more carbs. Let me know if I should give it a try? I actually did my first high carb day today at 200g and now have a hard time finishing my last 2 meals.

How did you spread the carb intake out?

Did you change your protein allotment for the day?

Post the 'high-carb' day you did for comparison.

A sidenote: I personally don't consider 200gr of carbs 'high'.

High is relative to the individual, said individual's LBM, and insulin sensitivity.

...The latter more so.

Really hard to digest the food when there's carbs in there, feel so full, like I am going to explode. By the way do you think I should spread out the extra 100g carbs in two meals or take it in one on my high carb day?

Spread over more than 'two' meals.

This is the premise of the thread: avoiding huge fluctuations in calories ingested... as well as huge fluctuations in blood glucose levels.

If you have a suggestion for me please let me know? Will highly appreciate it. thanks again.

np.

Age: 25
Height: 185cm, 6ft 1inch
Weight: 103kg, 223-225lbs
BF: 11-12%
WORKOUT EXPERIENCE: 10 years

Your current bf% is an estimate?

Base kcal intake: 2700kcals (450kcals/meal: 6 meals as laid out)
Refeed: 3600 kcals (every 6th day)

Meal 1:
1 Cup Oats(blended)300 10 54 5 mixed with a scoop of protein 120 24 3 1
1 Cup Egg Whites 88 24 4 0
1 slice bacon 90 5 0 7

Meal 2:
8oz Chicken breast 250 50 0 1
salad with 1 Tbs Olive Oil 120 0 0 14

POSTWORKOUT:
1 cup Oats 300 10 54 5
2 scoops Whey protein 240 48 6 2 plus 10g glutamine

Meal 3 "30Minutes after PWO meal"
1 big can of tuna (10oz drained) 250 50 0 2.5
salad

Meal 4at work)
8oz Orange roughy or tilapia or sometimes just 8oz chicken instead 250 50 0 1
salad

Meal 5at work)
8oz Chicken breast 250 50 0 1
1 Tbs Olive Oil 120 0 0 14

CARDIO WORKOUT 30mins
immediately after cardio 1.5oz(50ml) liquid aminos 120 22 6 0

Meal 6
10oz cottage cheese 240 45 15 0
flax seed oil

TOTAL: CAL - 2738, PRO - 388, CARBS - 142, FATS - 53.5

That is incorrect.

The macros listed = 2601.5 kcals.

Anyway.. my thoughts on the diet above:

Too much protein... Too little fiber... Too little fat... Too little carbs.

I suspect that on your 'high carb day' you consumed the same amount of protein... correct?

If you were to stick with this form of dieting... I'd suggest a High carb, low protein, low-fat carb-up at least once per week.

Not 200gr 'high-carb' either.

The diet you posted isn't a 'bad' diet by any stretch... Don't get me wrong.

-C