Carbs

[THE_DOME]

i have been eliminating my carbs around 6,7pm at night is this really necessary to do. who of you do and dont use this strategy.l I am currently bulking around 4-5k cals daily

[audis4]

i have been eliminating my carbs around 6,7pm at night is this really necessary to do. who of you do and dont use this strategy.l I am currently bulking around 4-5k cals daily

depends when you work out etc. post your diet. My last 3 meals are pro/carb.

[THE_DOME]

1st meal is 100carbs 60 grams of pro

W/O 1000am

pwo
80carbs 40pro

1200
ppwo
two peanut butter and honey sandwiches

230
two hamburgers very lean

400
two pieces of chicken and rice

630
two cans of tuna

900
usally some cottage cheese nonfat 2cups at least 50g pro

1130
before bed is 3 scoops pro

usually ends up 4000 cals
350-400pro
300-400 carbs
less than 100 g of fat

[IBdmfkr]

First, what are your current stats/goals?

Be more specific with your diet for critiquing..

What are you eating for breakfast and portions etc..
Do you eat vegetables/fruit?

I see you putting on quite a bit of fat with this diet.

[THE_DOME]

im 6'4 255 on week 9 of test e cycle dont get me wrong i have my diet i just want a tweak to it.

breakfast consits of eggs or grapenuts with 1%mix

i dont eat very many fruits and veges pinapple and bananas

i had to up it i was eating and not putting much weight on so i upped my cals and fat i am staying about 12-14%bf

[IBdmfkr]

I'm affraid that diet needs a lot of help.

[audis4]

if you could list macros for each meal that would be great along with your stats.

[bor]

1st meal is 100carbs 60 grams of pro

W/O 1000am

pwo
80carbs 40pro

1200
ppwo
two peanut butter and honey sandwiches

YOU REALLY SHOULDN'T HAVE FAT IN YOUR PPWO, AND ESPECIALLY NOT COMBINE IT WITH CARBS

230
two hamburgers very lean

mIXING CARBS AND FAT AGAIN

400
two pieces of chicken and rice

COOL

630
two cans of tuna

THROW SOME FAT IN THERE

900
usally some cottage cheese nonfat 2cups at least 50g pro

NICE

1130
before bed is 3 scoops pro

3 IS A LOT, HOW MUCH IS THAT, LIKE 120 G PROT? YOU CAN'T USE THAT MUCH

usually ends up 4000 cals
350-400pro
300-400 carbs
less than 100 g of fat

CAPS

[IBdmfkr]

Bor why do you believe you should separate carbs and fats?

Ex. If you're eating Steak, yams and brocoli or Salmon, Rice and Green beans these are two meals in which carbs and fats are mixed yet are great combinations during the day whether it be PWO meals or Pre-bedtime meals.

[IronFreakX]

some people swear by it, it just makes life harder when preparing meals and doesnt make a damn differnce in my experience.

Hell I had the best results eating alot of carbs with fats.

[THE_DOME]

Diet
800
10 egg whites 35pro 2 w/yolk
1 3/4 cup of oatmeal- 98 grams of carbs
cheese- 2 oz

Workout 9-10

Meal 2
PWO-1030
Protein shake- 40 grams of protein
1 1/2 cup rice- 84 grams of carbs


PPWO
1130
Meal 3
Shake 20 grams
7 oz of chicken- 42 grams of pro
1 1/2 large bagel 75 carbs
2 oz of peanut butter

230
Meal 4
7 oz of beef- 56 grams pro
Pasta- 1 cup, 54 grams of carbs
some type of vege

500
Meal 5
Some almonds 10p
Protein shake 60po
3/4 cup Rice 40 grams of carbs

730
Meal 6
Two cans of tuna 70 grams of protein

930
Meal 7
Bed time
Pro shake 60
Salad- use balsamic vinegar for dressing

3600 calories
410 grams of protein,
350 grams of carbs
60 grams of fat.

here is my guildline but i shoot for more like 4-5k cals

[THE_DOME]

bor three scoops of protein is 60grams

[audis4]

Diet
800
10 egg whites 35pro 2 w/yolk
1 3/4 cup of oatmeal- 98 grams of carbs
cheese- 2 oz

lot of oats but you are bulking...if you notice any weight gains I'd lower this down to 1-1.5 cups.

Workout 9-10

If possible, move your workout later in the day (at least after meal 2) so you have 2 solid meals before lifting.

Meal 2
PWO-1030
Protein shake- 40 grams of protein
1 1/2 cup rice- 84 grams of carbs

Again, that many carbs aren't needed but lower if you gain fat.

PPWO
1130
Meal 3
Shake 20 grams
7 oz of chicken- 42 grams of pro
1 1/2 large bagel 75 carbs
2 oz of peanut butter

Fine. I'm more picky about mixing macros because I notice I gain fat quicker but keep it if it's working.

230
Meal 4
7 oz of beef- 56 grams pro
Pasta- 1 cup, 54 grams of carbs
some type of vege

Good.

500
Meal 5
Some almonds 10p
Protein shake 60po
3/4 cup Rice 40 grams of carbs

I would add in whole foods replacing the whey.

730
Meal 6
Two cans of tuna 70 grams of protein

Don't need that much protein in one meal. This meal is incomplete, add either a good fat or carb.

930
Meal 7
Bed time
Pro shake 60
Salad- use balsamic vinegar for dressing

Incomplete protein, add either fat or carbs here.

3600 calories
410 grams of protein,
350 grams of carbs
60 grams of fat.

here is my guildline but i shoot for more like 4-5k cals

In BOLD are my suggestions. What are your maintenance cals and will you be on a cycle? Hope this helped.

[audis4]

not sure why I had quotes instead of bold....too lazy to change haha

[THE_DOME]

audis what would you add in addition to my protein in my last three meals

[THE_DOME]

audis can you post your diet so i can look at it

[audis4]

audis can you post your diet so i can look at it

ya I can post it but mine is a cutting diet. Not sure If you still want to see it? Actually I'm working on a bulk for October and I can post that but its not 'complete'.

In meal 5 I would go tuna and almonds or olive oil or flax or chicken and some sort of good fat.

In meal 6 go for around 50g protein whether its 1.5 cans of tuna or 1 can of tuna and 1/2 chicken breast or whatever.

Meal 7 I would go with salmon or egg whites and 2 TB of natty PB.

[audis4]

Here is my bulking diet thats not up to par thus far (I'm also going to be on a cycle hence why macros are fairly high) :


Meal 1:Pre Workout
12 egg whites
1.5 cup oats
WORKOUT
Meal 2: PWO
2 Scoops of Whey
1.5 cup oats
Meal 3: PPWO
1 Chicken Breast
1.5 cup oats
Meal 4:
2 can Tuna
1.5 cup oats
Meal 5:
1 Chicken Breast
1 cup oats
Meal 6:
1 Chicken Breast
1 cup oats
Meal 7:
1 can Tuna
1 TB Olive oil
Meal 8:
12 egg whites
2 T.B. Peanut Butter

Broccoli and a salad will be incorporated into almost every meal.

[audis4]

My cutting diet:

CARDIO
Meal 1:
10 egg whites
3/4 CUP OATS
Meal 2:
1 can Tuna
1 T.B. Olive oil
Meal 3:
10 egg whites
2 T.B. Peanut Butter
Meal 6:
1 Chicken Breast
1 cup oats
WORKOUT
Meal 4:
2 Scoops of Whey
1 cup oats
Meal 5:
1 Chicken Breast
1 cup oats


Broccoli and a salad are incorporated into almost every meal.
Let me know if you have any more questions.

[THE_DOME]

thanks audi let me know when you complete you bulk diet and post the macro on it, you make sure there is not only protein meals why is that, you dont belive in tappering your carbs before nighi

[audis4]

thanks audi let me know when you complete you bulk diet and post the macro on it, you make sure there is not only protein meals why is that, you dont belive in tappering your carbs before nighi

I have my macros for the bulk:

Calories Protein Carbs Fat

204 48 0 0
450 15 81 9


224 46 5 3
450 15 81 9

200 46 0 1
450 15 81 9

350 78 0 5
450 15 81 9

200 46 0 1
300 10 54 6

200 46 0 1
300 10 54 6

175 37.5 0 2.5
120 0 0 14

204 48 0 0
210 8 6 16


4487 483.5 443 91.5

As far as the only protein meal...thats considered "incomplete protein" your body needs either fats or carbs as fuel to run with the protein.
Carbs at night...I'm not concerned mainly because I will be working out at around 3pm.

[THE_DOME]

thanks man

[audis4]

anytime....hit me up if you have any more questions!!