Help Me Reach My Full Potential: Info/Pics INSIDE

[Smoothcut]

First off, I've been browsing this board for awhile now...using the Advanced Search feature to look up anything that comes across my mind. I have learned so much information from all of you, especially guys like Nark, Novastepp, Phate, jamyjamjr, Papi93, muriloninja, the late Swolecat, and everyone else. This is a great forum and I appreciate everyone's help in advance.

I'm a clean guy...no steriods/pro hormones...just trying to keep things natural. Anyway I am an Ectomorph...pretty much heading into a hint of a little mesomorph. I started watching and trying to eat good starting three months ago...though I was still learning and still am currently everyday I've been making improvements along the way. Currently all my foods I believe are all good and natural for the most part. No fructose, high fructose, corn syrup solids, etc. anymore...I read everything on the labels and now understand what the good essential fats are. I am still trying to tweak things here and there to improve my diet...or rather not a diet anymore but a lifestyle decision that I plan to be consistent with for the rest of my life.

I am 6'1", currently at 161lbs with I believe around 8.2-8.5% body fat from an handheld electric current device...so yea I know it may be off a bit...wish I could take the underwater test route.

The first 3 pics below are from 3 months ago in the beginning of May...I was weighing in at 165lbs.


The pic below is from one whole month after taking the previous pictures, early June...I worked out very little but started eating much healthier...but really just not enough...I weighed in as low as 152lbs though I know weighing yourself from one day to the next could vary...but I definately saw my body fat % drop tremendously from just having a better diet for the first time in my life...and actually revealed my 6 pack for the first time in my life!



Finally here is my most recent picture(s) below at 161lbs at around 8.2-8.5% body fat. 6'1" in height. ***NOTE I GUESS CAN'T POST MORE THEN 5 IMAGES IN ONE POST...SO MY MOST RECENT PICS ARE BELOW IN NEXT POST***



GOALS: I want to gain weight in the form of muscle mass, but keep my 6 pack and low body fat under 10% near a weight of 185lbs for now...therefore I understand to keep both of these I will be doing a clean bulk that will take much longer to reach that 185lbs then just straight bulking which could get me there easier & faster...I don't want to lose the abs or I would. 185lbs is my short goal...eventually I'd love to go into the 200lb plus range with under 10% body fat with my 6 pack.

I think I can reach my GOALS because I have just started eating with this 3,000+ cal diet in the past week and a half...and really only started noticing I was not getting enough CARBS in until I actually set up my micros and saw it all lined up.

I HAVE WATCHED THE Milos Sarcev "Secret of the Pro's" on Nutrition videos and I am an Ectomorph who will need 300+grams of protein...I'm going to do 2grams per body weight so right now around 320+ grams of protein...then Milos has stated I would need 300-500g of carbs per day...so trying to hit that 400g+ carbs atleast.

Total weight x bf in decimal form = total bf weight
161lbs x .082 = 13.2lbs

Total weight - total bf weight = total lean body mass
161lbs - 13.2 = 147.8lbs

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..
147.8 / 2.2 = 67.18kg

BMR = 370 + (21.6 X lean mass in kg)
BMR = 370 + (21.6 X 67.18kg)
BMR = 1,821.09



TDEE

I work a job as a manager at a rather large retail store where I am constantly moving and on my feet the entire day of 9-6pm. I then workout at night. I currently have been doing a variation of P90X but with longer breaks since I am only trying to hit that 6-8 rep range for most of the exercises. I also tend to sometimes just immediately after my heavy 6-8 rep exercises grab weight that is 5 to 10lbs lighter and rep that out as much as I can hitting 10-16+ rep range. I don't have a gym membership currently so I'm losing some advantages in not being able to do heavy leg work since I don't have a squat rack or any barbells...highest weight dumbbells in the clubhouse I workout at at my apartment is 50lb dbs.

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = 1,821.09 x 1.725
TDEE = 3,141.38


Here is a sample of what I ate the other day when I was first working on this long post...I think I have improved daily intakes below and still trying to tweak it to perfection.

Day A

Calories / Carbs / Fat / Protein / Fiber / Sugar

Meal 1
Hard Boiled Egg (White Only), 4 egg 64 1 0 14 0 1
Egg- Hard Boiled, 1 large egg 70 1 5 6 0 0
Mccann's - Steel Cut Irish Oatmeal, 3/8 c dry 225 39 3 6 6 0
ON 100% Whey Delicious Strawberry, 2 scoop 220 4 2 48 0 2
Variety of Vitamin Pills - A Multi., Vit. E, Vit. C, Vit. D, Magnesium, Zinc, 6 pills
Meal 1 Total: 579 45 10 74 6 3
Calories / Carbs / Fat / Protein / Fiber / Sugar

Meal 2
Lundberg - Organic Brown Rice Cakes, 3 cakes 210 45 0 3 3 0
Ezekiel 4:9 Sprouted 100% Whole Grain Bread - 2 Slices 160 30 1 8 6 0
Seanet Chunk Light Tuna, 2 oz drained 60 0 1 13 0 0
Meal 2 Total: 430 75 2 24 9 0
Calories / Carbs / Fat / Protein / Fiber / Sugar

Meal 3
ON 100% Whey Delicious Strawberry, 2 scoop 220 4 2 48 0 2
Udo's Choice Oil 3-6-9 Blend, 1 tablespoon 120 0 14 0 0 0
Naturally More Natural PB *****-3 W/ Flax Seed, 2 tbsp 169 8 11 10 4 2
Wild Salmon Fillets, 4 oz (113g) 100 0 3 19 0 0
Meal 3 Total: 609 12 30 77 4 4

Meal 4
Rawl Nature's Greens - Salad (Turnip), 2 cups 45 10 0 2 5 1
Seanet Chunk Light Tuna, 2 oz drained 60 0 1 13 0 0
Spring Valley - Flax Seed, 2 soft gels 20 0 2 0 0 0
Meal 4 Total: 125 10 3 15 5 1
Calories / Carbs / Fat / Protein / Fiber / Sugar

Meal 5
Rawl Nature's Greens - Salad (Turnip), 2 cups 45 10 0 2 5 1 remove
Aldi - Southern Grove Shelled Walnuts, 1/4 Cup 200 4 20 5 2 1 remove
Meal 5 Total: 245 14 20 7 7 2
Calories / Carbs / Fat / Protein / Fiber / Sugar

Meal 6
Sweet Potato, Large, 1.75 large raw 238 65 0 7 11 21
Uncle Bens - Whole Grain Brown Rice, 1 cup cooked 85 18 1 2 1 0
Tyson - Chicken Breast Boneless Skinless, 4 oz 110 0 3 23 0 0
Spring Valley - Flax Seed, 2 soft gels 20 0 2 0 0 0
Meal 6 Total: 453 83 6 32 12 21
Calories / Carbs / Fat / Protein / Fiber / Sugar

Meal 7
*PREWORKOUT DRINK*
ON 100% Whey Delicious Strawberry, 0.5 scoop 55 1 1 12 0 1

*POSTWORKOUT MEAL*
ON 100% Whey Delicious Strawberry, 2 scoop 220 4 2 48 0 2
Banana, Raw Extra Large 9"-9.5", 1 whole raw 114 35 0 2 4 19
Higher Power Micronized Creatine, 5 grams - - - - - -
NOW Sodium Ascorbate Vitamin C, 3 grams - - - - - -
Source Naturals Life Force Multi. Vitamin, 2 pills - - - - - -
Lundberg - Organic Brown Rice Cakes, 2 cake 140 30 0 2 2 0
Great Value - Fat Free Plain Nonfat Yogurt, 8 oz (227g) 120 18 0 10 0 10
Meal 7 Total: 649 88 3 74 6 32
Calories / Carbs / Fat / Protein / Fiber / Sugar

Meal 8
Butterball - Turkey Breast Filets, 4 oz 120 0 1 28 0 0
Great Value - Dry Pinto Beans, 1/2 cup cooked 90 20 0 7 5 1
Meal 8 Total: 210 20 1 35 5 1
Calories / Carbs / Fat / Protein / Fiber / Sugar

Meal 9
ON 100% Casein Protein Vanilla, 1.5 Heaping Scoop (32g) 180 5 2 36 2 0
Udo's Choice Oil 3-6-9 Blend, 1 tablespoon 120 0 14 0 0 0
Naturally More Natural PB *****-3 W/ Flax Seed, 1 tbsp 85 4 6 5 2 1
Meal 9 Total: 385 9 22 41 4 1
Calories / Carbs / Fat / Protein / Fiber / Sugar


Overall Daily Total: 3,685 356 97 379 58 65
Calories / Carbs / Fat / Protein / Fiber / Sugar

[Smoothcut]

Finally here is my most recent picture(s) below at 161lbs at around 8.2-8.5% body fat. 6'1" in height. ***NOTE I GUESS CAN'T POST MORE THEN 5 IMAGES IN ONE POST...SO MY MOST RECENT PICS ARE BELOW IN NEXT POST***







Here is an improved daily intake from 2 days ago...I'll try to post everything I'm eating today later because I believe todays intake even has better improvements. Hopefully the pictures isn't too hard to read. A "Prnt Scrn" shot.
***NOTE: Meal 6 is the highest Meal # I can add on that site but you can figure out I have combined my Pre-workout with my PWO & then my final 2 Meals after that...my last meal being right before bed.***





Also some other questions I have:

1) When you guys say you eat every 2-3 hours or whatever, do you start that next meal 2-3 hours from when you first started eating your previous meal or when you totally complete that meal? Example I start eating a meal say at 3:00pm and I finish eating this entire meal say at 3:20pm...if you eat every 2.5 hrs are you going to start eating your next meal at 5:30pm or 5:50pm.
*NOTE: I'm trying to eat every 2.5-2.7 hours.*

2) I'm following Novastepp's approach to Vitamin C...or maybe it was his old approach I'm not sure. But from what I can find that is most recent he has about 1-2grams of Vitamin C with each meal...and 3 grams immediately after a workout with 400IU of Vitamin E as well which I will also follow. How about Vitamin C pre-workout and how much?

3) I've been taking Higher Power Micronized Creatine 5 grams pre-workout and 5 grams post-workout. I know post-workout is really good...but maybe should I cut the 5 grams of pre-workout and take that 5 grams with my whole meal that is previous to my actually workout to give it some more time. I started taking this stuff 3 months ago on this journey and my veins started popping out like crazy.

4) I'm still working on understanding the whole high & low GI thing and when to take what where. Like I had been taking some rice cakes to snack on earlier in the day but now realize it's a fast acting carb that will spike my insulin higher...rather I need to just save rice cakes for only after my PWO and instead take slower digesting carbs throughout the day with protein. Which is another mistake I had been making by just snacking on some rice cakes while at work with no protein. Guess carbs by themselves are pretty bad...need protein with it.

5) Looking at my diet I think I am not having enough carbs & in my Meal after my PWO. Also my protein may need to be raised there a little as well...but definately the carbs so I can reach that 400g+ range.

6) So I've just been doing the Protein/Carbs immediately for PWO...but now I've been reading some saying EFA's with it PWO. Kinda confused...anyone want to clear that up a little for me? I've been sticking with the Protein/Carbs.

7) I thought about trying the 4:1 carb/protein ratio since I read a little about it but it seems like most here don't follow it? I was thinking 20ish grams of protein with 80ish grams of carbs. Yes...or No stay with what I'm doing?

8) I've been working out at night...do you think I'd get better results working out 1st thing in the morning after having a small amount of pre-workout carbs/protein? I don't do cardio...my cardio comes from basketball/tennis 1-3 times a week. I'm ecto heading to a little bit of meso so my body doesn't really need cardio...especially since I'm standing/walking around all day at work.

9) I thought combing carbs with fat is bad...but recently saw some posts on the forum that you can combine carbs with your Protein/Fat meals but only at a minumum of around 25-30 grams of carbs at max. Thoughts? This would help me with my carb numbers and me fitting in my Protein/Fat meals better.

10) For my Post-Workout I have been immediately taking a ON whey protein shake within 15 minutes of working out. This shake includes a banana thrown in my shake & also 5 grams of creatine & 3 grams of Sodium Ascorbate Vitamin C. With this shake I'm also trying to chow down 2-3 rice cakes, the Free-Free Plain yogurt I get with 1/3 cup of blueberries & also swollen down my 2 pills of Source Naturals Life Force Multi. Vitamins. After this I'm feeling pretty full since I just consumed all this together about 30 minutes after my workout. I then wait about an hour and a half to eat my Protein/Carb meal.

11) Instead of taking the Source Naturals Life Force Multi Vitamins 2 pills (which is one serving) Post-workout...would it be more effective to take both pills in the meal that is before my Pre-workout shake? Or possible take one pill in the meal before and then the 2nd pill Post-workout? I found these Life Force Multi's listed in a thread on here that linked studies on several hundred multi-vitamins and it ranked about #4 with it being 96% out of 100% score.

12) I have purchased Green Tea Extract from Higher Power in pill form. It has 98% Polyphenois & 45% Epigallocatechin/EGCG. On the bottle it recommeds 1 to 3 capsules a day with meals. Though I thought it was best when I was drinking green tea to drink it on an empty stomach for best effects. So when do you believe is the best time to take these pills for best effects?

[jamyjamjr]

very informative and i wanna dive in and help you right now but i just heard a rumor that a very very good friend of mine on this forum has passed away...

so please dont think we're ignoring you, this person has had a large impact on all the vets and more experienced guys..

as soon as all this clears up i will personaly be back to tweak your diet 110% if one of the other guys dont get to you before hand..

my apologies in advance

[Smoothcut]

Thanks jamy, I'd appreciate it and hopefully it is only a rumor but if not may he RIP. I remember searching for Swolecat and discovering he had recently passed away too and it hit many very rough.

[sizerp]

I can hardly make out your diet spreadsheet - maybe re-typing it? Sorry bro lol.

[Klimax]

Wow you posted your biography. I think you should try to eat the same amount of pro in every meal. Take only low gi carbs, also in powo. To make pro/fat and pro/carbs meals is good but try do add a little efa also in carb/pro meals and carb in pro/fat meals (apart from last meal).

[Juturna]

You need to up your protein a lot IMO. Your in the same boat I was in a while ago - I've been in a clean bulk ever since. I've naturally (no supplements, no gear) put on over 50 lbs with it. But definitely more protein in every single meal and make the protein more consistent across the board.

[FireGuy]

You need to up your protein a lot IMO. Your in the same boat I was in a while ago - I've been in a clean bulk ever since. I've naturally (no supplements, no gear) put on over 50 lbs with it. But definitely more protein in every single meal and make the protein more consistent across the board.

The guy weighs 161lbs and is getting 379 grams of protein and you want him to up it a lot??? Please elaborate for me.

[Narkissos]

The guy weighs 161lbs and is getting 379 grams of protein and you want him to up it a lot??? Please elaborate for me.

Ditto.

[Alphatier]

You need to up your protein a lot IMO. Your in the same boat I was in a while ago - I've been in a clean bulk ever since. I've naturally (no supplements, no gear) put on over 50 lbs with it. But definitely more protein in every single meal and make the protein more consistent across the board.

If anything he needs to lower his protein intake.

He's having more than 2gr/lbs of bodyweight per day.

As Fire and Nark said, please elaborate why you think he needs to up his protein.

[Narkissos]

^^I'm squinting to make out what's in this image.

You're saying that the macros listed in meal 6 are a combination of 3 or 4 meals?

[Narkissos]

Finally here is my most recent picture(s) below at 161lbs at around 8.2-8.5% body fat. 6'1" in height. ***NOTE I GUESS CAN'T POST MORE THEN 5 IMAGES IN ONE POST...SO MY MOST RECENT PICS ARE BELOW IN NEXT POST***

^^Great improvements man.

Personally I think you look good.

If you were living in my region, I would've signed you as a model already. (Not a fitness model mind you)

Great frame.

Anyway... back to your goals:

Also some other questions I have:

1) When you guys say you eat every 2-3 hours or whatever, do you start that next meal 2-3 hours from when you first started eating your previous meal or when you totally complete that meal? Example I start eating a meal say at 3:00pm and I finish eating this entire meal say at 3:20pm...if you eat every 2.5 hrs are you going to start eating your next meal at 5:30pm or 5:50pm.
*NOTE: I'm trying to eat every 2.5-2.7 hours.*

Depends on whether I'm off-season or not.

Precontest, as the meals are smaller, I eat 2-3 hours from the start of each meal.

Off-season, as the meals are denser, I eat 3-4 hours after each meal is completed.

2) I'm following Novastepp's approach to Vitamin C...or maybe it was his old approach I'm not sure. But from what I can find that is most recent he has about 1-2grams of Vitamin C with each meal...and 3 grams immediately after a workout with 400IU of Vitamin E as well which I will also follow. How about Vitamin C pre-workout and how much?

I instruct my clients to use 3gr prior and post.

So... I'd suggest 3gr.

3) I've been taking Higher Power Micronized Creatine 5 grams pre-workout and 5 grams post-workout. I know post-workout is really good...but maybe should I cut the 5 grams of pre-workout and take that 5 grams with my whole meal that is previous to my actually workout to give it some more time. I started taking this stuff 3 months ago on this journey and my veins started popping out like crazy.

Take it with the whole-food meal prior to workout.

4) I'm still working on understanding the whole high & low GI thing and when to take what where. Like I had been taking some rice cakes to snack on earlier in the day but now realize it's a fast acting carb that will spike my insulin higher...rather I need to just save rice cakes for only after my PWO and instead take slower digesting carbs throughout the day with protein. Which is another mistake I had been making by just snacking on some rice cakes while at work with no protein. Guess carbs by themselves are pretty bad...need protein with it.

Where's the question?

5) Looking at my diet I think I am not having enough carbs & in my Meal after my PWO. Also my protein may need to be raised there a little as well...but definately the carbs so I can reach that 400g+ range.

You don't need more protein... Right now, you're piling in too much IMO.

Personally however, I'd leave the diet as is.

When you start to put on bodyfat, dial it back.

Heck... take it one step further: Cycle kcals...but in an unconventional manner.

2 weeks overfeed... 2 weeks maintenance.

i.e. eat in this manner for two weeks... and then significantly drop your kcals for two more weeks.

I'd drop the kcals from both protein (200gr) and carbs (200gr) equally for those two weeks... taking kcals down to 2000 kcals (just about maintenance for your LBM)

6) So I've just been doing the Protein/Carbs immediately for PWO...but now I've been reading some saying EFA's with it PWO. Kinda confused...anyone want to clear that up a little for me? I've been sticking with the Protein/Carbs.

There are many different schools of thought where this is concerned.

I for one, advocate protien + carbs + small amounts of EFAs.

It's up to you however.

7) I thought about trying the 4:1 carb/protein ratio since I read a little about it but it seems like most here don't follow it? I was thinking 20ish grams of protein with 80ish grams of carbs. Yes...or No stay with what I'm doing?

Forget about the 4:1 ratio.

Are you an endurance athlete?

8) I've been working out at night...do you think I'd get better results working out 1st thing in the morning after having a small amount of pre-workout carbs/protein? I don't do cardio...my cardio comes from basketball/tennis 1-3 times a week. I'm ecto heading to a little bit of meso so my body doesn't really need cardio...especially since I'm standing/walking around all day at work.

Doesn't matter when you work out.

9) I thought combing carbs with fat is bad...but recently saw some posts on the forum that you can combine carbs with your Protein/Fat meals but only at a minumum of around 25-30 grams of carbs at max. Thoughts? This would help me with my carb numbers and me fitting in my Protein/Fat meals better.

Carbs + proteins + small amounts of fat = good

10) For my Post-Workout I have been immediately taking a ON whey protein shake within 15 minutes of working out. This shake includes a banana thrown in my shake & also 5 grams of creatine & 3 grams of Sodium Ascorbate Vitamin C. With this shake I'm also trying to chow down 2-3 rice cakes, the Free-Free Plain yogurt I get with 1/3 cup of blueberries & also swollen down my 2 pills of Source Naturals Life Force Multi. Vitamins. After this I'm feeling pretty full since I just consumed all this together about 30 minutes after my workout. I then wait about an hour and a half to eat my Protein/Carb meal.

That's a shitload to try to scarf down.

You do realize that's a 'pro/carb meal' right?

Essentially you're trying to consume 3 meals worth of food within 2 hours.

Doesn't make much sense to me.

11) Instead of taking the Source Naturals Life Force Multi Vitamins 2 pills (which is one serving) Post-workout...would it be more effective to take both pills in the meal that is before my Pre-workout shake? Or possible take one pill in the meal before and then the 2nd pill Post-workout? I found these Life Force Multi's listed in a thread on here that linked studies on several hundred multi-vitamins and it ranked about #4 with it being 96% out of 100% score.

Doesn't matter to be honest.

One-two hours apart won't make a difference.

12) I have purchased Green Tea Extract from Higher Power in pill form. It has 98% Polyphenois & 45% Epigallocatechin/EGCG. On the bottle it recommeds 1 to 3 capsules a day with meals. Though I thought it was best when I was drinking green tea to drink it on an empty stomach for best effects. So when do you believe is the best time to take these pills for best effects?

Why are you using 'em in the first place? Anti-oxidative effects? Stimulatory effects? What?

I'd pop 'em all in the morning to be honest.

[Juturna]

he guy weighs 161lbs and is getting 379 grams of protein and you want him to up it a lot??? Please elaborate for me.

Well first off it was just MO; I was low-140-somethings and with the diet I've had, with higher proteins and clean fats; I've put on much more weight... I'm an ecto as well keep in mind - and I've put over 45 pounds of lean, good muscle in the past 6 months. No gear, no supplements. When I'd eaten protein at 2xlbs I hadn't been seeing gains like that. I've not gained fat at all - I'm still below 8-9% however put on solid muscle. I think ecto's aren't necessarily walking the same fine line that other body types are IMO. I feel we have to up our intake even more. I might be wrong - I just threw my opinion out there in hopes to help.

I put pictures below - same boat...

[jamyjamjr]

good to see your being taken care of bud... follow nark's advice closely..

[Narkissos]

Well first off it was just MO; I was low-140-somethings and with the diet I've had, with higher proteins and clean fats; I've put on much more weight... I'm an ecto as well keep in mind - and I've put over 45 pounds of lean, good muscle in the past 6 months. No gear, no supplements. When I'd eaten protein at 2xlbs I hadn't been seeing gains like that. I've not gained fat at all - I'm still below 8-9% however put on solid muscle. I think ecto's aren't necessarily walking the same fine line that other body types are IMO. I feel we have to up our intake even more. I might be wrong - I just threw my opinion out there in hopes to help.

I put pictures below - same boat...

I've given you props in your previous thread about what you've achieved.

Now I'd like to give you props on being able to explain your position.

Mind you, I don't agree at all... but, I do admire that you aren't simply spouting regurgitated info as many others tend to on the forums.

[Bio-boosted]

That is the most impressive 1st post I have seen ever, anywhere!

[Phate]

i'm in

[Smoothcut]

^^Great improvements man.

Personally I think you look good.

If you were living in my region, I would've signed you as a model already. (Not a fitness model mind you)

Great frame.

Haha, maybe I should move to your region. I'm already looking to move out. Appreciate it bro!

You don't need more protein... Right now, you're piling in too much IMO.

Agreed. I was more stating that by possibly spreading my already current protein intake around better with some of that getting moved to my PPWO because my PPWO protein intake seemed a little low.

Personally however, I'd leave the diet as is.

When you start to put on bodyfat, dial it back.

Heck... take it one step further: Cycle kcals...but in an unconventional manner.

2 weeks overfeed... 2 weeks maintenance.

i.e. eat in this manner for two weeks... and then significantly drop your kcals for two more weeks.

I'd drop the kcals from both protein (200gr) and carbs (200gr) equally for those two weeks... taking kcals down to 2000 kcals (just about maintenance for your LBM)

Hmmm...interesting. This will help confuse my body and help me clean bulk? I had been reading about the carb cycling variations but just not in this two week form. Only 2,000kcals...damn seems like I'd be hungry as hell...all I can think about 24/7 is eating, lol. I won't lose muscle by only getting in 200g protein/200g carbs? I'll have to try this out.

There are many different schools of thought where this is concerned.

I for one, advocate protien + carbs + small amounts of EFAs.

It's up to you however.

Sounds good. Will do...already started it.

That's a shitload to try to scarf down.

You do realize that's a 'pro/carb meal' right?

Essentially you're trying to consume 3 meals worth of food within 2 hours.

Doesn't make much sense to me.

This is a big one I still need help in. Not too sure what I should do then. My ON Whey shake doesn't include carbs and I don't want to go the dex/mal. route. So I should drop those rice cakes & yogurt in my PWO or just the yogurt? Where should I get my carbs from for my PWO other then the banana & blueberries? Maybe oats thrown in shake instead of eating the rice cakes or would the oats just be considered in the pro/carb meal category? I was thinking I needed 80-100+ carbs in my PWO. But I'll add a little EFA's to it as well.

Why are you using 'em in the first place? Anti-oxidative effects? Stimulatory effects? What?

I'd pop 'em all in the morning to be honest.

Just for their fat burning properties and all round anti-oxidant and health benefits.

[Smoothcut]

Sorry for the blurry pic before guys...tried to split it up better for you to see. I actually have already been improving my diet, but I don't have time right now to post it all.

The next 2 posts have that blurry pic split up correctly.

[Smoothcut]

Last meal right before bed

&

Total Daily Intake

[Narkissos]

bump for now

[Smoothcut]

Haven't had time to type up a whole new daily intake, but it's going great.

Another question to add to my list is:

1) I've been taking about 11g of natty with my Udo's Choice & casein shake before bed. That's 25grams of good fat. Is 25 grams too much? If not what would be the estimated range limit of fat grams before bed?

Appreciate the help.

[Smoothcut]

*bump for help to my previous posts*

[jamyjamjr]

Haven't had time to type up a whole new daily intake, but it's going great.

Another question to add to my list is:

1) I've been taking about 11g of natty with my Udo's Choice & casein shake before bed. That's 25grams of good fat. Is 25 grams too much? If not what would be the estimated range limit of fat grams before bed?

Appreciate the help.

it's all about equaly dividing it up bro... you wont know for sure untill you give it a shot for a while....

what's the total macros for that meal???

[bcbrett]

Congrats on the results to date. Keep up the dedication. Not trying to jack the thread but can someone explain to me the benefits of vit C pre and post work out. Pm me if ya want, thanks