Need suggestions for energy boost

[MyteeJ]

Hey All -

I am currently eating around 2900 calories per day, protein is 60 % and I am looking to add some carbs for better energy for my cardio workouts.

I am 6'3 198 lbs 12% bf as of right now. Currently on Test Cyp, HCG, AI, Sermorelin & GH.

i have no issue replacing some of my protein with carbs to get better energy for cardio.

I would classify myself as a cross trainer who runs 3 days and lifts 3 days each week. On the lifting front i am happier than ever with personal bests with weight and strength.

Thanks in advance for input.

J

[gbrice75]

Not exactly sure what the question is. Are you asking about good carb sources?

[MyteeJ]

Hey gbrice

Yes I am looking for good carb sources that help with endurance for cardio.

I currently use rice, potatoes, pasta, and wheat bread as my sources today. i also indulge with 4 cookies for dinner dessert.

My main goal is to improve endurance for 3 mile cardio work outs. thanks.

J

[gbrice75]

Hey gbrice

Yes I am looking for good carb sources that help with endurance for cardio.

I currently use rice, potatoes, pasta, and wheat bread as my sources today. i also indulge with 4 cookies for dinner dessert.

My main goal is to improve endurance for 3 mile cardio work outs. thanks.

J

Seeing as you are looking to fuel your cardio, you're already on the right track with carb sources. You can add lentils and beans, oats, grits, cous cous, and qunioa, just for more variety. I'd also look into a good quality 'trail mix'. Nuts will not only provide a long lasting energy source of their own, but the fat will slow down digestion of other nutrients like your complex carbs.

Hope this helps.

[MyteeJ]

Seeing as you are looking to fuel your cardio, you're already on the right track with carb sources. You can add lentils and beans, oats, grits, cous cous, and qunioa, just for more variety. I'd also look into a good quality 'trail mix'. Nuts will not only provide a long lasting energy source of their own, but the fat will slow down digestion of other nutrients like your complex carbs.

Hope this helps.

Thank you for your advice.

I eat a healthy amount of almonds daily for snacks so i will stick with that as well.

i may even try black eye peas since I heave heard they are also a slow burning carb.

[gbrice75]

Thank you for your advice.

I eat a healthy amount of almonds daily for snacks so i will stick with that as well.

i may even try black eye peas since I heave heard they are also a slow burning carb.

Yep. Like I said - any kind of beans/lentils/legumes... gtg

[digsy1983]

I noticed an energy increase using MCT oil for playing 5-a side football. ( it's a manic soccer game with only 5 people on each side for those that don't know)
I.know you.asked about carbs and mct oil is fat, but it could boost your cardio without you eating more carbs. I don't think the body has to make any changes to the oil for it to use as energy, it just a 90-120 Mins digestion time then you're good to go.
Also, it speeds up induction into ketosis. But I've never used it for this.

[MyteeJ]

Hey Digs -

i had never heard of MCT oil so i am going to look into it. Thank you for the advice.

Along with diet i am also going to modify some training to get better results.

Cheers

J

[Bio-Active]

What are your main Carb sources?

[MyteeJ]

Wheat bread during morning meal.

Banana and peanut butter post workout

Pasta, rice, or potatoes with evening meal. "Junk" carbs via 3 or 4 oreos after dinner and another banana with pb for evening snack.

I know I am low on carbs since I am trying to stay lean while building muscle but I am going to make a modification to get better energy.

Thanks.

J

[Bio-Active]

it doesnt look like you are eating enough? Can you post up your food intake?

[MyteeJ]

it doesnt look like you are eating enough? Can you post up your food intake?

Hey Jim -

Typical Day

Meal 1 - 5 egg whites 1 yolk omelette. 1 piece of wheat bread - 2 if I am running that day.

Meal 2 Post workout - Protein shake with creatine, 1 banana with peanut butter (2 tbsp), and 3 egg whites

Meal 3 - Typical example 1 chicken breast, 1 1/2 cups of rice (cooked measurement), 4 oreos for dessert.

1 banana with 2 tbsp peanut butter before bed.

Thanks for your input.

J

[Bio-Active]

Hey Jim -

Typical Day

Meal 1 - 5 egg whites 1 yolk omelette. 1 piece of wheat bread - 2 if I am running that day.


Meal 2 Post workout - Protein shake with creatine, 1 banana with peanut butter (2 tbsp), and 3 egg whites

Meal 3 - Typical example 1 chicken breast, 1 1/2 cups of rice (cooked measurement), 4 oreos for dessert.

1 banana with 2 tbsp peanut butter before bed.

Thanks for your input.

J

OH my I dont know were to start here. Bro you are not eating even close to enough. You are going to need to be eating at least 6 quality food meals per day maybe 7. You need to eat every 2.5 to 4 hrs max. I am not flaming you but your whole meal plan needs to be re done.

[canesfan804]

Agree with Jim. Need to eat more.

[MyteeJ]

OH my I dont know were to start here. Bro you are not eating even close to enough. You are going to need to be eating at least 6 quality food meals per day maybe 7. You need to eat every 2.5 to 4 hrs max. I am not flaming you but your whole meal plan needs to be re done.

No offense taken at all.

I totally know that I am not eating enough and frequency is not proper either. My girl has a Masters in food and nutrition and has told me that before too.

I'll be making additions and changes to the diet. Thanks again.

J

[MyteeJ]

i wanted to follow this up with an update about the changes I made to the diet and positive impact it's had.

I have added 3 more meals to my daily intake and it seems the extra carbs from oats and apples or fruit (post workout) have really helped. Fatigue during cardio days has diminished, i have added distance, and i am still waiting to improve my mile times. i am confident that is just around the corner.

I was on a high protein diet before so I didn't bump up protein intake since I was at a decent level.

Very often, work gets in the way of the gym so when that happens - i cut calories when I know I am unable to burn them off. Hence that meal plan you all saw before.

Thanks for your comments and suggestions.

My next carb venture is MCT oil as I try to continue adding distance to my running/cardio days.

Cheers

J

[Bio-Active]

Post up your adjusted meal plan.

i wanted to follow this up with an update about the changes I made to the diet and positive impact it's had.

I have added 3 more meals to my daily intake and it seems the extra carbs from oats and apples or fruit (post workout) have really helped. Fatigue during cardio days has diminished, i have added distance, and i am still waiting to improve my mile times. i am confident that is just around the corner.

I was on a high protein diet before so I didn't bump up protein intake since I was at a decent level.

Very often, work gets in the way of the gym so when that happens - i cut calories when I know I am unable to burn them off. Hence that meal plan you all saw before.

Thanks for your comments and suggestions.

My next carb venture is MCT oil as I try to continue adding distance to my running/cardio days.

Cheers

J

[sc2only]

Add in a grape fruit to your breakfast

[MyteeJ]

Post up your adjusted meal plan.

Hey Jim -

It's the same as before with 44 grams of carbs added for the meals. I am going with wheat bread, potatoes, and pasta for the additional carbs.